Workout
Of The Day
22-1-2026
1 . E2mom x 4 10-10-8-8 reps dead lift 60-70% 2 . 18 minutes amrap 10x 8m farmers carry with 2 kb 10 hspu / 20 hand release push ups 4x8m walking lunges bodyweight 5 bar muscle ups or 10 […]
21-1-2026
1 . E1,5mom x 4, 0-6 minute 8 floating snatch pulls 60% 2 . E1,4mom x 4, 6-12 minute 2 squat snatch 70-87,5% 3 . 11 minutes amrap 6 db thrusters 1 rope climb 40 du
20-1-2026
1 . E2mom x 4 8 strict press 60-70% 2 . 3 rounds of 3 minutes amrap each 3 minutes rest between rounds 1st round 20 alt db snatches 20 burpees over db 2nd round 15 alt db snatches 15 […]
19-1-2026
1 . E2mom x5 8-8-6-6-6 reps back squat 60-82,5% 2 . 12 minutes amrap 10 wall ball 10 push ups 10 t2b add 1 rep every round
17-1-2026
1 . E2mom x 4 8-8-6-6 reps bench press 60-75% 2 . Emom 5 rounds of 1st minute 13/9 cal row 2nd minute 15 wall ball 3rd minute 12/8 cal bike 4th minute 15 kb swings 5th minute rest
16-1-2026
1 . E2mom x 4, 0-8 minute 1 power clean + 5 front squats 60-75% 2 . E1,5mom x 4, 8-14 minute 3 power clean from blocks 70-80% 3 .in teams of three 13 minutes time cap 3000/2500m row one […]
15-1-2026
1 . E2mom x 4 15-12-9-6 reps dead lift 40-70% 2 . 15 minutes amrap 16 x 5m farmers carry 10 pull ups 16 step ups with 2 kb 10 hspu
14-1-2025
1 . E2mom x 4, 0-8 minute 3-3-2-2 power snatches 60-80% 2 . E2mom x 4, 8-16 minute 1 power snatch + 5 ohs 2 . Emom 10 minutes 1st minute 10 thrusters 2nd minute 10 burpees over bar
13-1-2025
1 . E2mom x 4 10 strict press 2 . 15 minutes amrap 4 wall walks 20 back step lunges with 2 kb or 2 db 2 rope climbs 50 du/ 100 su
12-1-2025
1 . E2mom x 5 10-8-6-6-6 back squats 50-77,5% 2 . For time in teams of two 80 wall ball 60 t2b 40 db thrusters 20 bar muscle ups 40 db s2o 60 kb swings 80 alternating db snatches 15 […]
10-1-2025
1 . E2mom x 4 10 bench press 45-55% 2 . E5mom x 4 10 dead lifts 50% of max dead lift 15 burpees 15 hang db clean 16 step over the box with 2 db
9-1-2025
1 . e1,5mom x 4 3 power clean from blocks 70-85% 2 . E2mom x4 5 front squat 65-70% 3 . 9 minutes amrap 5 bar muscle ups or 7 c2b pull ups 20 alternating hang db snatches 50 du […]
8-1-2025
1 . e1,5mom x 4 1 power clean + 8 push press 60% 2 . E2mom x 4 12 dead lifts 50% 3 . 30-20-10 reps for time of t2b walking lunges with 2 db hspu or hand release push […]
7-1-2025
1 . e1,5mom x 4 1 power snatch + 5 ohs 2 . e2mom x 4 3-3-2-2 snatches 3 . 8 minutes amrap 7 hang power snatch 7 burpees over bar 1 legless rope climb
5-1-2025
1 . E2mom x 5, back squat 45-75% 10-10-8-8-6 2 . 15 minutes amrap 10 pull ups 15 kb swings 15 wall ball
3/1/2026
1 . e1,5mom x 5 5 push press 2 . emom 25 min 1st min 13/9 cal row 2nd min 13 wall ball 3rd min 13/9 cal bikerg or 11/8 cal airbike 4th min 2 rope climbs 5th min rest
2/1/2026
1 . e1,5mom x 5 1 power clean + 1 squat clean 2 . 5 rounds each for time, rest 1 min between rounds 7 hang power clean 7 s2o 7 c2b pull ups 3 . 6 minutes amrap for […]
31-12-2025
in teams of two 40 minutes amrap 1000m row 100m burpees broad jumps 1000m ski 100m walking lunges 2000m bike 200 du
30-12-2025
1 . E2mom x 4 1 power snatch + 1 squat snatch 2 . 15 minutes amrap in teams of two split reps as you want 20 db snatches 20 wall ball 20 cal row add 10 reps every round […]
29-12-2025
1 . E2mom x 4 5 front squats 70-75% 2 .for time 15 push press 25 t2b 15 burpees over bar 15 front squats 15 burpees over bar 25 t2b 15 thrusters
27-12-2025
1 . e2,5mom x 4 10 strict press + 10 banded pull ups 2 . 25 min amrap of 33/28 cal row 6 x 8m sled push 33/28 cal bikerg 50 wall ball 33/28 cal skierg 50 kb swings 33/28 […]
24-12-2025
1 . e1,5mom x 4 3 power snatches from blocks 75-85% 2 . e2mom x 3 8 hang snatch high pull 3 . 9 min amrap 15 kb swings 15 db bench press 5 c2b pull ups
23-12-2025
1 . e2.5mom x 4 8 dead lifts + 8 strict t2b 2 . in teams of 3 18 min amrap for total rounds and meters, rotate every 400/300m for row/ski and 800/600m for bike A. one partner does amrap […]
22-12-2025
1 . e2mom x 4 3 power clean from blocks 75-85% 2 . e2mom x 4 10 back squats 60% 3 . For time 21-15-9 reps push press and burpees over bar
