Training Day Volume 2

DAMECT DOMINGUEZ
TRAINING
DAY
VOLUME II
TRAINING
DAY VOLUME II
450+ MORE ORIGINAL WODS TO
INCORPORATE IN YOUR TRAINING
STRENGTH WODS • CHIPPERS • INTERVALS • ENDURANCE •
AMRAPS • BODYWEIGHT • GYMNASTICS • PARTNER • & MORE
DAMECT DOMINGUEZ
Copyright © 2019 Damect Dominguez
All rights reserved. No part of this book may be reproduced or

transmitted in any form or by any means, without permission in
writing from the publisher.
Published in the United States of America
First Edition, February 2019
Book/Cover Design by Damect Dominguez

To my grandmother, Mateta
& my mother, Mayita.
CONTENTS
PART ONE: DEVELOPING A CHAMPION’S MINDSET
THE LION VS. THE MONSTER 10
WHAT’S YOUR MENTAL PREWORKOUT? 11
EXPECTATION VERSUS REALITY 12
SELF-AWARENESS 13
THE BEST YOU 14
GOOD DAYS & GREAT DAYS 15
5 MORE REPS 17
COMMITMENT 18
MENTAL DEVELOPMENT REVIEW 18
PART TWO: THE WODS
INTRODUCTION 20
CHAPTER ONE:
FOR TIME 22
CHAPTER TWO:
COUPLETS 30
CHAPTER THREE:
TRIPLETS 38
CHAPTER FOUR:
AMRAPS 54
CHAPTER FIVE:
BODYWEIGHT 66
CHAPTER SIX:
INTERVALS 76
CHAPTER SEVEN:
CHIPPERS 100
CHAPTER EIGHT:
GYMNASTICS 112
CHAPTER NINE:
ENDURANCE 124
CHAPTER TEN:
STRENGTH INTERVAL 134
CHAPTER ELEVEN:
PARTNER 146
CHAPTER TWELVE:
PREP 162
APPENDIX:
IMPORTANT WOD NOTES 170
10 TRAINING DAY: VOLUME II
PART ONE
DEVELOPING A CHAMPION’S MINDSET

[A letter to my athletes, originally dated November 15, 2016]
Feed the Lion, Starve the Monster.
Where does your mind go when left to its own devices? What
negative thought patterns have you developed over the course of
your training/life? These negative thought patterns are the monster
inside of you. In its purest form, the Monster is the ‘you’ that keeps
you from reaching your full potential. It’s the ‘you’ that tells you that
you’re too tired to keep going, that a certain weight is too heavy, that
you need a break, that you need more time before starting your next
rep, etc. Unlearning these negative thought patterns and putting the
Monster to rest are critical to achieving peak performance.
Why?
There is growing scientific evidence supporting the idea that these
negative thought patterns inhibit peak performance. Thinking “I’m
so tired” can increase your perceived effort (perceived effort is a
measure of the amount of effort our minds believe we are giving
at any given moment); If there is any truth to the expression “90%
of all performance is mental,” then managing our perceived effort
is where that 90% happens. More often, exhaustion, it is believed,
occurs not because our bodies reach some physical limit, but because
our minds reach a maximum perceived effort (we no longer believe
we can continue or are no longer willing to tolerate more pain); this
is science, not just simple motivation. You can’t keep training your
body while ignoring your mind’s contribution to overall fitness.
When training, remember that your mind will believe it has
reached a point of exhaustion long before your body does. Recognize
this and push past your perceived max effort. Let your mind be your
strongest asset. Recognize, however, that this starts long before your
workout begins. Acknowledge that the ‘pain’ will come—if it never
DEVELOPING A CHAMPION’S MINDSET 11
does, then you didn’t push enough; the goal isn’t to avoid it, but to
embrace it—to understand that you can handle it and keep going in
spite of it. This is the Lion inside of you.
The Monster holds you back. The Lion pushes you forward. Feed
the Lion, starve the Monster.
_____________
Volume I of Training Day, covered many of the technical aspects of

training—how to read a typical WOD (workout of the day), how
to scale workouts to your unique abilities, and how to program
workouts for a week or a full year, for example. While some of those
points are covered in the appendix of this book, Volume II will focus
on how to gain a mental edge in training.
WHAT’S YOUR MENTAL PREWORKOUT?

“You can’t expect success if you haven’t prepped
yourself to be successful.”
Most of us understand the importance of physically prepping our
body for training. You may not know it, but you’ve probably already
put a plan in place that starts prepping your body hours before
your first workout. Think about it. Do you go to bed at a specific
time to be ready for your morning workout or plan the timing of
your lunch so that you’re not too full or too hungry when you start
training? The more experienced you are as an athlete, the more
honed in this process becomes. What are you doing 10-20 minutes
before your workout? Maybe you have a preworkout drink in hand
or, depending on the workout, you’re spending extra time on your
hips or shoulders. The point is, you’ve likely already created a few
good habits that physically prep your body for training because you
understand that for your body to perform at peak levels, you have
to prepare it to do so. However, how much time are you putting into
preparing your mind for training? It’s important to acknowledge
that the results of your training are a product of both your body and
mind. Once you do, it’s easy to recognize the bias being placed on
prepping your body versus your mind.
At some point in training, you’re going to ask your mind to be
strong. Whether you’re telling yourself ‘push it,’ ‘don’t stop,’ or ‘one
more rep,’ these are all requests you’re making of your mind. Would
you tell your body to squat a one-rep max immediately after walking
into the gym? Of course not. You can’t expect success if you haven’t
prepped yourself to be successful.
So, what can you do before a workout that’s going to result in a
mind that’s ready to help you perform at peak levels?
EXPECTATION VERSUS REALITY

“You can’t avoid real outcomes
by creating false realities.”
Many times, athletes will hype themselves up (prep for the workout)
by convincing themselves that it’s “going to be easy” or that “it’s
not that bad.” However, if your goal is to create a mind that will
propel you toward peak performance, creating that narrative is not
in your best interest. What happens when you set your mind up for
something that’s “going to be easy” and a quarter of the way through
it, it realizes that it’s pretty damn hard? Being mentally unprepared
for moments like this is where failure thrives. You can’t avoid real
outcomes by creating false realities.
Imagine your mind possesses your armor and before the workout
you tell it, “Hey, don’t worry, leave the armor. We got this.” When the
workout eventually brings the fight, what do you think will happen?
You’ll be left facing an enemy you weren’t prepared to deal with.
Instead, you can choose to prep your mind by acknowledging that
at some specific point the workout is going to try and kick your ass;
that it has to be ready to accept and overcome that. “Bring your armor
because we’re in for a fight.” Now, at the very point the workout gets
difficult, your mind is ready. You prepared for this moment when
you prepped your mind for what was to come. So instead of being
surprised by the moment because you expected things to be easy,

your mind can shift. You’re mentally ready to push your body past
its perceived limits because you anticipated and looked forward to
the fight.
SELF-AWARENESS
“The relationship between your body
and mind relies on trust.”
As an athlete, are you setting yourself up for failure by setting a
standard outside of what you can achieve? Let’s say, for example,
that you estimate you can finish the CrossFit benchmark workout
Karen (150 walls for time) in five minutes. Instead, you complete
the workout in ten minutes, twice as long as your estimated time.
Constantly setting workout goals you fail to deliver on results in
several negative consequences. For starters, it creates an environment
where you no longer believe what your mind is telling you. Like
almost all relationships, the relationship between your body and
mind relies on trust. Being able to trust your mind so you believe it
when it tells you that you can do something is vital to your success.
Second, not being self-aware and setting unachievable standards
creates a habit of accepting failure and making excuses. When you
genuinely believe that you’re an athlete that can finish Karen in five
minutes but complete it in ten, you will undeniably come up with a
slew of excuses as to why it didn’t happen.
You can’t motivate yourself to do something you haven’t trained
to do. You can’t will your way to a 5-minute Karen or a 400-pound
back squat. As an athlete, being self-aware and setting attainable
goals nurtures your mind-body relationship. This isn’t to say that
your goals should be easy; Goals that are too easy carry just as many
negative consequences. The key is to understand your capabilities
and set your goals at their upper limits.
THE BEST YOU

“Be the best version of ‘you’ that you can
be today and understand that will
change from day-to-day.”
One of the most harmful habits you can have as an athlete is to
compare yourself to others. This habit is barely worth examining
further as the negative consequences are endless. In short, it will
almost always lead to an unhappy version of you. Instead, focus
on yourself. Who’s the you that you want to become, find a path
to become that person, and work towards it by building the habits
that will get you there. Understand that nowhere in building those
habits should you be comparing yourself to other people. You can,
however, learn from others and the paths they’ve taken to achieve
their success.
A similar habit that you may not be aware of, but with just as
many negative implications, is comparing yourself to yourself.
Athletes of all levels seem to struggle with recognizing this habit,
let alone breaking it. The best ‘you’ will fluctuate from day to day.
We often times limit our mind’s ability to perform at peak levels
by assuming that we should always be able to perform at a certain
standard. Here’s what we need to understand: Everyday your ‘best
self ’ will be slightly different – especially in training. Remember,
your performance is based on both your physical and mental state
on any given day. From day to day, so many things can affect that.
From the stressors of work and relationships to fatigue from a
previous day’s training or lack of sleep, the list goes on and on. Many
Olympic level Weightlifters, for example, often have days where
they have trouble lifting just 70 percent of their maxes. Professional
marathoners can struggle to run just a few miles; this is part of the
process. Recognizing and accepting it is a vital part of creating a
champion’s mindset.
You may not do as well in today’s workout as if you were in a peak
state, but that shouldn’t be your goal regardless. Your goal should
always be to do as well as you can for that particular day.

How well you did in training should always be measured by how
well you did with what you had that day. “Did I push as hard as I
could today?” Consistently answering this question will ensure that
your mind and body are in sync.
GOOD DAYS & GREAT DAYS

“Good days & great days,
those are your only options.”
There’s only one thing that controls how you rate a training day –
perspective, which is entirely controlled by your mind. When you
finish a workout, your mind usually chooses to believe that it went
one of two ways: good or bad. Unfortunately, this dichotomy dictates
not just how you feel after a workout (you’ll usually feel bad about a
bad workout and good about a good one), but also the lessons you’re
able to extract from your performance.
It’s practically impossible not to be able to find some good in
every workout. It’s easy to tell yourself that you didn’t do well in a
workout—that’s the lazy approach. What you’re really saying when
you describe something as bad is that it’s more ‘bad’ than it is ‘good’
or that it’s not good enough.
You can instantly improve your attitude post-workout and develop
a stronger mind if you were to stop using negative descriptors to
characterize your performance. By eliminating negative vocabulary,
you’ll force yourself to justify labeling something as positive that
you would typically label as negative; This helps you to shift your
perspective and focus on the things that went well. “Today was a
good day” or “Today was a great day,” those are your only options.
Let’s look at a quick example of how this might work.
Scenario 1:
Gymmate: Hey, how’d you do in the workout?
You: It went pretty bad!
Gymmate: Really, why?
You: Well, I went too hard at the beginning and burned out halfway
through it. Also, the weights felt much heavier than usual. I can
usually go unbroken at that weight. Today I had to do singles the
entire time.
Gymmate: Oh well, better luck next time!
Scenario 2:
Gymmate: Hey, how’d you do in the workout?
You: Today was a good day!
Gymmate: Really, why?
You: Well, my pull-ups felt better than they ever have. I think
they’re coming along. Also, even though I went too hard at the
beginning, I was able to keep pushing through to the finish. It’s a
good lesson for next time. I have to focus on maintaining a better
pace, especially early in the workout. The weights felt heavier than
usual, but my singles were fast. I was proud of that!
Gymmate: That’s awesome, great job!
It may not seem like much, but whether this conversation happens
with yourself or with another person, making it a habit to focus
on the positive aspects of your performance is indispensable for
your growth as an athlete. In our example, the answers in the first
scenario were thoughtless, reactive, and negative. The responses in
the second scenario were positive and well thought out. They show
that even though some things went wrong, lessons were learned.
While you probably felt the same way in both scenarios, your
answer immediately after the first question forced your mind to shift
perspective. By saying that the workout went “pretty bad,” you allow
yourself to stay in a negative mindset and focus only on the things
that went wrong. On the other hand, by saying that “today was a
good day” you force yourself into a positive mindset. In justifying
your answer, you allowed yourself to look for the parts you did well
in, and in the process, you open yourself up to the workout’s lessons.
5 MORE REPS
“Allow your mind to guide your body.”
Self-talk or self-motivation is common even among beginner athletes;
it’s what humans do when things start to become challenging. While
it’s a good thing to try and talk yourself through a tough workout,
unless you’ve developed a system that actually forces your body to
higher levels of performance, then the talk is all in vain.
The most common approach athletes take during self-motivation
is to allow their minds to lead the way, that is, they let their minds
talk to their bodies. Think about it this way, when you tell yourself
to ‘push it,’ it’s your mind that’s telling your body what to do. The
problem is that once your body feels enough pain, it begins to
shut itself off from further instruction. A simple but more effective
method is to allow your mind to guide your body. It’s a subtle
difference but one that can be greatly impactful. Instead of telling
your body what to do (e.g. ‘push it’), you’re asking your body what it
can do (e.g. ‘can you do five more reps?’).
‘Can you do five more reps?’ is a question I constantly ask myself
in training. As I begin to feel more fatigued that number will get
smaller until I’m asking myself if I can do just one more rep. It takes
a bit of self-awareness, but it’s a method that tends to consistently get
a positive response from the body. For starters, it momentarily shifts
the focus away from the pain. In thinking of your response, you’ll
often realize that you do have a few more reps in you. This method
also allows you to be more mindful of how your body feels. Telling
your body to ‘push it’ does nothing to gauge how it’s feeling. On
the other hand, asking if it can do ‘x’ more reps helps paint a better
picture of your fatigue levels.
So, the next time you’re in a workout, put this method to practice.
When you feel like taking a rest, ask your body if it can do five more
reps (or whatever number you believe is more appropriate). Create
a habit of doing this and you’ll not only learn to push a little more
during workouts, you’ll also acquire the skills necessary to truly

gauge how your body is feeling and what it’s capable of.
COMMITMENT
Success is not random. It’s a product, in large part, of your level of
commitment to a goal. If you genuinely want to develop a champion’s
mindset, it’s essential you make a long-term commitment to
whatever plan you put in place. Develop the necessary habits to
train your body and mind consistently. Keeping a journal is a great
way to ensure you’re staying on track. Not only does it help gauge
what successes you’re attaining on a weekly basis, for example, but it
ensures that you’re putting daily thought into your mental training.
Recognize that the road to developing a champion’s mindset will be
tough but know that you’ll be a stronger person because of it.
MENTAL DEVELOPMENT REVIEW

1. Develop a preworkout routine for your mind. Ideally, your routine
begins hours before you step in the gym.
2. Avoid creating false realities. Acknowledge the difficulty of an
impending task so that your mind is ready for it.
3. Pay particular attention to your self-awareness. It’s self-awareness
the fosters the trust between your mind and body.
4. Be the best ‘you’ that you can be today and understand that will
change from day-to-day.
5. Learn how to talk to your body to push it to higher levels of
performance.
6. Understand that developing a champion’s mindset is a life-long
journey. Find your path to success and stay the course.
PART TWO
THE WODS
In Volume II of Training Day, you’ll find over 450 original workouts
to incorporate in your training. You’ll notice a few unique categories
in this book including Strength Interval WODs, Endurance WODs,
and Prep WODs. While you can incorporate the workouts in these
sections however you please, most can be used as additional training
pieces to supplement your main workout. The Prep WODs are
designed to be used as warm-up pieces. Depending on your fitness
level, most of the workouts in this section can be completed in under
10 minutes without much fatigue.
While the workouts in the Strength Interval and Endurance
sections can also be used as supplemental pieces, most are challenging
enough that they can stand alone as the main training component.
However, if you choose to add another WOD (from the Couplet or
AMRAP section, for example), I recommend structuring your day
in a very specific way. If programming a Strength Interval WOD and
another workout, I recommend doing the strength WOD first and
the traditional WOD second. If programming an Endurance WOD
and another workout, I recommend programming the endurance
WOD after the traditional WOD. A word of caution though: It’s
important to be cautious of how much volume you’re adding to
your training. Unless you’ve been consistently training for at least a
year, I would hold off on using the strength and endurance WODs as
supplemental components in your training. Instead, I recommend
incorporating at least one workout from each of these sections as
a main component on a weekly basis. On the following page you’ll
find a couple of examples of how your day can be structured.
THE WODS 21
Sample Day 1
(THis is an example of how to incorporate a Prep WOD & and an
Endurance WOD as supplemental components.)
PREP WOD 7
3 Rounds
8 Kettlebell Good Mornings
10 Calorie Bike
12 Air Squats
AMRAP WOD 13
8 Minute AMRAP
20 GHD Sit-ups
20 Power Snatches (75/55)
ENDURANCE WOD 19
Every 4 Minutes for 6 Rounds
20/16 Calorie SkiErg
300/260 Meter Row
In the Remaining Time, Max Burpees
Sample Day 2
(THis is an example of how to program a Strength Interval WOD as a
supplemental component.)
STRENGTH INTERVAL WOD 21
Every 1.5 Minutes for 5 Rounds
1 Full Snatch + 2 Overhead Squat
@ 70, 75, 80, 85, 85%
AMRAP WOD 14
7 Minute AMRAP
6 Thrusters (135/95)
6 Box Jumps (30/24)
CHAPTER ONE
FOR TIME WODS

FOR TIME 23
FOR TIME WOD 1

3 Rounds
400 Meter Run
12 Power Cleans (135/95)
20/16 Calorie Bike
10 Dumbbell Shoulder-to-Overhead (50/35)*
*Use 2 Dumbbells, One In Each Hand
FOR TIME WOD 2

80 Bar Facing Over-the-Bar Burpees
Every Minute (@ 1:00, 2:00, 3:00, etc) Complete 5
Thrusters (95/65)
FOR TIME WOD 3

6 Rounds
12 Air Squats
12 Calorie Row
12 Toes-to-Bar
Every 2 Minutes Compete 3 Thrusters (135/95)*
*At the 2, 4, 6, etc, minute marks.
FOR TIME WOD 4

2 Rounds
100 Double-unders
50 Wall Balls (20/14)
100 Double-unders
25 GHD Sit-ups
FOR TIME WOD 5

15 Calorie Row on Every Wall Ball Break
FOR TIME WOD 6

5 Rounds
40 Double-unders
5 Hang Power Snatches
5 Overhead Squats
Bar Weight: (95/65)
FOR TIME WOD 7

400 Meter Run
15 Clean & Jerks
400 Meter Run
10 Squat Snatches
Bar Weight: 135/95
FOR TIME WOD 8

4 Rounds
400 Meter Run
20 Kettlebell Deadlifts (70/53)
15 Hang Power Snatches (75/55)
10 Pull-ups
FOR TIME WOD 9

3 Rounds
10 Pull-ups
10 Clean & Jerks (95/65)
-Straight Into-
3 Rounds
10 Ring Dips
FOR TIME 25
FOR TIME WOD 10

1200 Meter Run
20 Power Cleans
20 Over-the-Bar Burpees
800 Meter Run
15 Power Cleans
400 Meter Run
10 Power Cleans
Bar Weight: 115/80
FOR TIME WOD 11

3 Rounds
12 Calorie Row
8 Box Jumps (24/20)
6 Ring Muscle-ups
FOR TIME WOD 12

1 Round
24 Deadlifts (185/130)
24 Chest-to-Bar Pull-ups
2 Rounds
12 Handstand Push-ups
3 Rounds
FOR TIME WOD 13

600 Meter Row
15 Power Cleans
15 Box Jump Overs
15 Air Squats
15 Russian Kettlebell Swings
400 Meter Row
10 Power Cleans
10 Box Jump Overs
10 Air Squats
300 Meter Row
5 Power Cleans
5 Box Jump Overs
5 Air Squats
Bar Weight: 135/95
Box Height: 24/20
Kettlebell Weight: 70/53
FOR TIME WOD 14

100/80 Calorie Bike
Every 3 Minutes Complete:
10 Russian Kettlebell Swings (70/53)
FOR TIME WOD 15

4 Rounds
15/12 Calorie Bike
400 Meter Run
20 Overhead Squats (45/35)
FOR TIME 27
FOR TIME WOD 16

5 Rounds
10 Shoulder-to-Overhead
8 Toes-to-Bar
6 Power Snatches
Bar Weight: 95/65
FOR TIME WOD 17

4 Rounds
12 Dumbbell Clean & Jerks (50/35)*
8 Alternating Pistols
6 Ring Muscle-ups
*6 With Right Arm, 6 With Left Arm
FOR TIME WOD 18

21-15-9*
Thrusters (95/65)
Russian Kettlebell Swings (70/53)
Calorie Bike
*150 Double-unders Before Every Round
FOR TIME WOD 19

6 Squat Snatches (135/95)
12 Squat Cleans (135/95)
FOR TIME WOD 20

1 Minute Kettlebell Farmer’s Carry (70/53)*
21 Burpees
21 Calorie Bike
15 Burpees
15 Calorie Bike
9 Burpees
9 Calorie Bike
*Use Two Kettlebells, One in Each Hand
FOR TIME WOD 21

27-21-15-9
Dumbbell Thrusters (50/35)*
Pull-ups
Push-ups
Butterfly Sit-ups
*Use Two Dumbbells, One in Each Hand
FOR TIME WOD 22

5 Rounds
8 Dumbbell Thrusters (50/35)
15/12 Calorie Row
-Straight Into-
5 Rounds
15/12 Calorie Row
FOR TIME 29
FOR TIME WOD 23

15-12-9
Power Cleans (135/95)
Calorie Row
Dumbbell Squat Snatch (50/35)
Bar Facing Burpees Over-the-Bar
*400 Meter Run Before Every Round
FOR TIME WOD 23

800 Meter Run
5 15′ Rope Climbs
600 Meter Run
4 15′ Rope Climbs
400 Meter Run
30 3′ Broad Jump Burpees
3 15′ Rope Climbs
200 Meter Run
2 15′ Rope Climbs
CHAPTER TWO
COUPLET WODS
COUPLETS 31
COUPLET WOD 1
40 Calorie Row
20 Shoulder-to-Overhead (135/95)
30 Calorie Row
COUPLET WOD 2
100 Double-unders
30 Push-ups
80 Double-unders
25 Push-ups
60 Double-unders
20 Push-ups
40 Double-unders
15 Push-ups
30 Double-unders
10 Push-ups
COUPLET WOD 3
5 Rounds
10 Kettlebell Front Rack Step-ups (50/35)(24/20)
8 Burpee Box Jumps (24/20)
COUPLET WOD 4
40 Calorie Row
40 Barbell Thrusters (45/35)
30 Calorie Row
20 Calorie Row
COUPLET WOD 5
800 Meter Run
25 Dual Russian Kettlebell Swings*
600 Meter Run
400 Meter Run
COUPLET WOD 6
4 Rounds
50′ Kettlebell Farmer’s Carry
COUPLET WOD 7
15-12-9-6-3
Hand Power Cleans
Push Press (95/65)
Bar Weight: 95/65
COUPLET WOD 8
21 Deadlift
9 Toes-to-Bar
15 Deadlift
15 Toes-to-Bar
9 Deadlift
21 Toes-to-Bar
Bar Weight: 225/155
COUPLETS 33
COUPLET WOD 9
5 Rounds
COUPLET WOD 10
4 Rounds
10 Slamball Over-Shoulder (100/75)
25′ Slamball Bear Hug Carry
COUPLET WOD 11
3 Rounds
60 Double-unders
COUPLET WOD 12
2 Rounds
20 Snatches (75/55)
COUPLET WOD 13
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-ups
COUPLET WOD 14
3 Rounds
COUPLET WOD 15
10 Rounds
250 Meter Row
COUPLET WOD 16
6 Rounds
2 15′ Rope Climbs
10 Kettlebell Shoulder-to-Overhead (50/35)*
*6 With Right Arm, 6 With Left Arm
COUPLET WOD 17
5-4-3-2-1, 8-10-12-14-16
Squat Cleans (185/130)
Bar Facing Over-the-Bar Burpees
COUPLET WOD 18
21-15-9
Box Jumps (24/20)
COUPLET WOD 19
2 Rounds
25 Box Jumps Overs (24/20)
COUPLET WOD 20
3 Rounds
60 Double-unders
COUPLETS 35
COUPLET WOD 21
6 Rounds
COUPLET WOD 22
30-20-10
Thrusters (95/65)
GHD Sit-ups
COUPLET WOD 23
30-21-12
Thrusters (95/65)
Double-unders (x2)*
*Reps for the double-unders are 60-42-24
COUPLET WOD 24
5 Rounds
10 Ring Dips
COUPLET WOD 25
20 Calorie Bike
15 Calorie Bike
10 Calorie Bike
COUPLET WOD 26
4 Rounds
6 Box Jumps (30/24)
COUPLET WOD 27
4 Rounds
400 Meter Run
COUPLETS 37
CHAPTER THREE
TRIPLET WODS
TRIPLETS 39
TRIPLET WOD 1
2000 Meter Row
TRIPLET WOD 2
5 Rounds
20/16 Calorie Bike
15 Toes-to-Bar
40 Double-unders
TRIPLET WOD 3
20 Back Squats
10 Box Jumps
20 Power Snatches
16 Back Squats
8 Box Jumps
16 Power Snatches
12 Back Squats
6 Box Jumps
12 Power Snatches
8 Back Squat
4 Box Jumps
8 Power Snatches
Back Squat Weight: 135/95
Box Jump Height: 30/24
Power Snatch Weight: 95/65
TRIPLET WOD 4
5 Rounds
14/10 Calorie Bike
10 Hang Power Snatches
10 Toes-to-Bar
TRIPLET WOD 5
12-10-8-6
Overhead Squats (135/95)
Handstand Push-ups
Calorie Row
TRIPLET WOD 6
6 Rounds
8 Dual Dumbbell Thrusters (50/35)
10 Calorie Bike
8 Burpees
TRIPLET WOD 7
3 Rounds
400 Meter Run
TRIPLET WOD 8
4 Rounds
2 15′ Rope Climbs
10 Alternating Dumbbell Snatches (50/35)
TRIPLETS 41
TRIPLET WOD 9
3 Rounds
15 Calorie Bike
TRIPLET WOD 10
4 Rounds
5 Ring Muscle-ups
50 Double-unders
TRIPLET WOD 11
35-30-25-20
Dumbbell Thrusters (50/35)*
25 Yard Heavy Sled Push Before Every Round
TRIPLET WOD 12
3 Rounds
15/12 Calorie Row
25′ Handstand Walk
TRIPLET WOD 13
14-12-10-8
Snatches (95/65)
Toes-to-Bar
3′ Broad Jump Burpees
TRIPLET WOD 14
100 Double-unders
20 Wall Balls
75 Double-unders
20 Wall Balls
50 Double-unders
20 Wall Balls
Wall Ball Weight: 20/14
TRIPLET WOD 15
4 Rounds
50 Double-unders
12 Hang Snatches (95/65)
300 Meter Run
TRIPLET WOD 16
50’ Slamball Bear Hug Carry
40 Wall Balls
20 Toes-to-Bar
30 Wall Balls
15 Toes-to-Bar
20 Wall Balls
10 Toes-to-Bar
Slamball Weight: 70/53
TRIPLETS 43
TRIPLET WOD 17
2 Rounds
30 Hang Dumbbell Snatches (50/35)*
20 GHD Sit-ups
*15 Right Arm/15 Left Arm
TRIPLET WOD 18
4 Rounds
2 15′ Rope Climbs
6 Box Jump Overs (24/20)
TRIPLET WOD 19
15-12-9-6
Shoulder-to-Overhead
Calorie Row
Front Squats
Bar Weight: 135/95
TRIPLET WOD 20
4 Rounds
8 Toes-to-Bar
TRIPLET WOD 21
800 Meter Run
50 GHD Sit-ups
50 SkiErg Calories
TRIPLET WOD 22
4 Rounds
16 Kettlebell Deadlifts (70/53)*
14 Calorie Row
12 Toes-to-Bars
TRIPLET WOD 23
3 Rounds
12 Box Jumps (24/20)
6 Bar Muscle-ups
TRIPLET WOD 24
30/25 Calorie Row
25/21 Calorie Row
20/17 Calorie Row
TRIPLET WOD 25
4 Rounds
10 Overhead Squat
12 Toes-to-Bar
TRIPLETS 45
TRIPLET WOD 26
21-15-9
Bike Calories
Squat Cleans (95/65)
Pull-ups
TRIPLET WOD 27
30-20-10
Calorie Bike
GHD Sit-ups
TRIPLET WOD 28
4 Rounds
16 Alternating Front Rack Dumbbell Lunges (50/35)*
TRIPLET WOD 29
30-25-20
Kettlebell Deadlift*
Calorie Row
25 Yard Kettlebell Farmer’s Carry Before Every Round
TRIPLET WOD 30
7 Rounds
1 Squat Clean (155/110)
3 Front Squats (155/110)
5 Burpee Box Jump Overs (24/20)
TRIPLET WOD 31
3 Rounds
9 Bar Facing Burpees Over-the-Bar
3 15′ Rope Climbs
TRIPLET WOD 32
4 Rounds
12 Calorie Bike
10 Pull-ups
TRIPLET WOD 33
TRIPLET WOD 34
15-12-9-6*
Deadlifts (275/190)
Chest-to-Bar Pull-ups
*400 Meter Run After Every Round
TRIPLET WOD 35
4 Rounds
TRIPLETS 47
TRIPLET WOD 36
21 Bench Presses (135/95)
5 15′ Rope Climbs
21 Burpees
4 15′ Rope Climbs
15 Burpees
3 15′ Rope Climbs
9 Burpees
TRIPLET WOD 37
5 Rounds
6 Strict Handstand Push-ups
TRIPLET WOD 38
21-15-9
Calorie Bike
TRIPLET WOD 39
25 Hang Power Cleans
35 Back Squats
Bar Weight: 135/95
TRIPLET WOD 40
4 Rounds
TRIPLET WOD 41
21-15-9
Thrusters (95/65)
Double-unders
TRIPLET WOD 42
4 Rounds
6 Kettlebell Front Rack Step-ups*
Step-up Box Height: 24/20
*Use One Kettlebell
TRIPLET WOD 43
6 Rounds
12 Bench Press (135/95)
10 Burpees
TRIPLET WOD 44
30-20-10
Wall Balls (20/14)
Calorie Row
Deadlifts (185/130)
TRIPLETS 49
TRIPLET WOD 45
9-15-21
Kettlebell Swings (70/53)
Goblet Squats (70/53)
Toes-to-Bar
TRIPLET WOD 46
5 Rounds
6 Box Jumps (24/20)
TRIPLET WOD 47
3 Rounds
400 Meter Run
TRIPLET WOD 48
4 Rounds
12 Toes-to-Bar
TRIPLET WOD 49
21-15-9
Calorie Row
TRIPLET WOD 50
4 Rounds
TRIPLET WOD 51
3 Rounds
400 Meter Run
10 Toes-to-Bar
TRIPLET WOD 52
35-25-15
Handstand Push-ups
Dumbbell Deadlifts (50/35)*
TRIPLET WOD 53
5 Rounds
8 Power Snatches
10 Overhead Squats
Bar Weight: 95/65
TRIPLET WOD 54
4 Rounds
TRIPLETS 51
TRIPLET WOD 55
5 Rounds
12/9 Calorie Row
TRIPLET WOD 56
4 Rounds
8 Toes-to-Bar
12 Calorie Row
TRIPLET WOD 57
400 Meter Run
10 Box Jump Overs
400 Meter Run
15 Box Jump Overs
400 Meter Run
20 Box Jump Overs
Bar Weight: 115/80
Box Height: 24/20
TRIPLET WOD 58
25-20-15
Deadlifts (225/155)
Push-ups
Air Squats
TRIPLET WOD 59
5 Rounds
20 Double-unders
TRIPLET WOD 60
3 Rounds
100′ Kettlebell Farmer’s Carry (70/53)*
100 Double-unders
*8 Kettlebell Suitcase Deadlifts Every 50′ (At the
Middle & End)
TRIPLET WOD 61
6 Rounds
TRIPLET WOD 62
6 Rounds
20/16 Calorie Bike
10 1-arm Overhead In-place Kettlebell Lunges (70/53)
*Switch Arms Every Round
TRIPLET WOD 63
21-15-9
Air Squats
Double-unders x 2*
*Double-under Reps Are 42-30-18
TRIPLETS 53
TRIPLET WOD 64
800 Meter Row
12 Toes-to-Bar
600 Meter Row
9 Toes-to-Bar
400 Meter Row
6 Toes-to-Bar
CHAPTER FOUR
AMRAP WODS
AMRAPS 55
AMRAP WOD 1
16 Minute AMRAP
1000 Meter Row
AMRAP WOD 2
10 Minute AMRAP
3 15’ Rope Climbs
10 Hang Power Cleans (115/80)
10 Dumbbell Box Step-overs (24/20)*
Use Two Dumbbells, One in Each Hand
AMRAP WOD 3
10 Minute AMRAP
100 Double-unders
40 Push-ups
35 Dumbbell Alternating Snatches (50/40)
30 Toes-to-Bar
25 Chest-to-Bar Pull Ups
AMRAP WOD 4
12 Minute AMRAP
25 Double-unders
15 Calorie Row
10 Goblet Squats (70/53)
AMRAP WOD 5
8 Minute AMRAP
12 Kettlebell Front Rack Step-ups* (55/44) (24/20)
*Use Only 1 Kettlebell
AMRAP WOD 6
12 Minute AMRAP
400 Meter Run
15 3’ Burpee Broad Jump
AMRAP 7
20 Minute AMRAP
10 Calorie Ski Erg
8 Toes-to-Bar
AMRAP WOD 8
14 Minute AMRAP
15 Calorie Row
10 Calorie Bike
10 Toes-to-Bar
AMRAP WOD 9
14 Minute AMRAP
15 Calorie Bike
12 In-place Alternating Front Rack Kettlebell Lunges
50′ Kettlebell Overhead Walk
8 Front Rack Kettlebell Squats
Use Two Kettlebells for All the Movements.
AMRAP WOD 10
7 Minute AMRAP
AMRAPS 57
AMRAP WOD 11
14 Minute AMRAP
12 Toes-to-Bar
12 Calorie Row
AMRAP WOD 12
18 Minute AMRAP
25 Yard Heavy Sled Push
400 Meter Run
3 15′ Rope Climbs
AMRAP WOD 13
8 Minute AMRAP
20 GHD Sit-ups
AMRAP WOD 14
7 Minute AMRAP
6 Box Jumps (30/24)
AMRAP WOD 15
20 Minute AMRAP
400 Meter Run
20 Dumbbell Shoulder-to-Overhead (10 Per Arm)
(50/35)
AMRAP WOD 16
16 Minute AMRAP
9 Thrusters (95/65)
12 Calorie Bike
50 Double-unders
AMRAP WOD 17
15 Minute AMRAP
8 Calorie Bike
8 Slamball Ground to Over-the-Shoulder (100/70)
AMRAP WOD 18
8 Minute AMRAP
2 Deadlifts
2 SkiErg Calories
4 Deadlifts
4 SkiErg Calories
6 Deadlifts
6 SkiErg Calories
Continue this pattern, adding 2 reps per round to each
movement.
Deadlift Weight: 225/155
AMRAP WOD 19
10 Minute AMRAP
30 Double-unders
5 Ring Muscle-ups
AMRAPS 59
AMRAP WOD 20
20 Minute AMRAP
8 Push-ups
10 Air Squats
8 Push-ups
10 Air Squats
AMRAP 21
15 Minute AMRAP
12/10 Bike Calories
3 Power Snatches
3 Overhead Squats
12/10 Bike Calories
5 Power Snatches
5 Overhead Squats
12/10 Bike Calories
7 Power Snatches
7 Overhead Squats
Continue this pattern, increase 2 reps on the power
snatches & overhead squats every round.
Bar Weight: 95/65
AMRAP WOD 22
13 Minute AMRAP
5 Box Jumps (24/20)
AMRAP WOD 23
9 Minute AMRAP
12 Calorie Row
AMRAP WOD 24
13 Minute AMRAP
11 Air Squats
AMRAP WOD 25
12 Minute AMRAP
AMRAP WOD 26
10 Minute AMRAP
250 Meter Row
AMRAP WOD 27
14 Minute AMRAP
12 Toes-to-Bar
8 Push Presses (115/80)
AMRAPS 61
AMRAP WOD 28
15 Minute AMRAP
10 Calorie Bike
AMRAP WOD 29
20 Minute AMRAP
18 Toes-to-Bar
AMRAP WOD 30
15 Minute AMRAP
12/10 Calorie Bike
AMRAP WOD 31
14 Minute AMRAP
15/12 Calorie Bike
25 Double-unders
AMRAP WOD 32
14 Minute AMRAP
8 Kettlebell Shoulder-to-Overhead (53/35)*
25 Yard Kettlebell Overhead Walk (53/35)*
40 Double-unders
AMRAP WOD 33
16 Minute AMRAP
25 Double-unders
20 Calorie Bike
10 Toes-to-Bar
AMRAP WOD 34
13 Minute AMRAP
12 GHD Sit-ups
10 Push Jerks (95/65)
12 Pull-ups
AMRAP WOD 35
15 Minute AMRAP
10 Push Jerks (95/65)
10 Calorie Row
AMRAP WOD 36
12 Minute AMRAP
8 Power Clean & Jerks (135/95)
10 Toes-to-Bar
12/9 Calorie Bike
AMRAP WOD 37
14 Minute AMRAP
AMRAPS 63
AMRAP WOD 38
15 Minute AMRAP
10 Ring Muscle-ups
40 Calorie Bike
Max Wall Balls in the Remaining Time (20/14)
AMRAP WOD 39
9 Minute AMRAP
8 Box Jumps (24/20)
30 Double-unders
AMRAP WOD 40
20 Minute AMRAP
14 Calorie Row
AMRAP WOD 41
12 Minute AMRAP
8 Box Jumps (24/20)
AMRAP WOD 42
12 Minute AMRAP
18 Calorie Row
22 Double-unders
AMRAP WOD 43
11 Minute AMRAP
4 Snatches
6 Snatches
8 Snatches
Continue this pattern, adding 2 reps per movement
every round.
Bar Weight: 95/65
AMRAP WOD 44
10 Minute AMRAP
8 Snatches
10 Overhead Squats
12 Toes-to-Bar
Bar Weight: 75/55
AMRAP WOD 45
10 Minute AMRAP
16 Deadlifts
12 Thrusters
Bar Weight: 95/65
AMRAP WOD 46
8 Minute AMRAP
10 Push Press (115/80)
6 Air Squats
AMRAPS 65
CHAPTER FIVE
BODYWEIGHT WODS
BODYWEIGHT 67
BODYWEIGHT WOD 1
12 Minute AMRAP
10 Jumping Air Squats
10 Push-ups
10 Jumping Lunges
10 Butterfly Sit-ups
BODYWEIGHT WOD 2
3 Rounds
400 Meter Run
15 Pull-ups
BODYWEIGHT WOD 3
16 Minute EMOM
Minute 1: 30-second Wall Sit Hold
Minute 2: Max Burpees
Minute 3: 30-second Wall Sit Hold
Minute 4: Max Double-unders
BODYWEIGHT WOD 4
5 Rounds
50’ Bear Crawl
3 15’ Rope Climbs
BODYWEIGHT WOD 5
1 Mile Run
40 GHD Sit-ups
50 Pull-ups
BODYWEIGHT WOD 6
400 Meter Run
In the Remaining Time, Max Air Squats
BODYWEIGHT WOD 7
6 Rounds
6 V-ups
8 Max Distance Broad Jumps
12 Hand Release Push-ups
BODYWEIGHT WOD 8
8 Rounds
100 Meter Sprint
10 Tempo Air Squats*
*3-second Negative on Each Air Squat
Rest 30-seconds Between Rounds
BODYWEIGHT WOD 9
800 Meter Run
40 Push-ups
40 Air Squats
40 Pull-ups
600 Meter Run
30 Push-ups
30 Air Squats
30 Pull-ups
400 Meter Run
20 Push-ups
20 Air Squats
20 Pull-ups
BODYWEIGHT 69
BODYWEIGHT WOD 10
15 Minute AMRAP
3 15’ Rope Climbs
10 3’ Burpee Broad Jumps
10 Ring Dips
BODYWEIGHT WOD 11
30-Yard Shuttle Run
30-Yard Burpee Broad Jumps*
30-Yard Walking Lunges**
After Every Broad Jump, Complete 5 Burpees
**Every 5 Yards Complete 5 Air Squats
BODYWEIGHT WOD 12
5 Rounds
10 Toes-to-Bar
50’ Bear Crawl
50’ Crab Walk
BODYWEIGHT WOD 13
60 Ring Rows
60 Air Squats
40 Ring Dips
40 Alternating Reverse Lunges
20 Push-ups
20 Single Leg Deadlift (10 Per Side)
BODYWEIGHT WOD 14
75 Burpees to Jumping Air Squat
BODYWEIGHT WOD 15
14 Minute AMRAP
200 Meter Run
10 Up & Down Planks
20 Alternating Reverse Lunges
30 Double-unders
BODYWEIGHT WOD 16
40 Mountain Climbers
20 Air Squats
20 Air Squats
40 Mountain Climbers
BODYWEIGHT WOD 17
Every 30-seconds for 12 Minutes
1. Max High Knees
2. Max Up & Down Planks
3. Max Distance Lunges
4. Rest
BODYWEIGHT WOD 18
600 Meter Run
20 Toes-to-Bar
600 Meter Run
15 Toes-to-Bar
600 Meter Run
10 Toes-to-Bar
BODYWEIGHT 71
BODYWEIGHT WOD 19
6 Rounds
14 Toes-to-Bar
BODYWEIGHT WOD 20
10 Minute AMRAP
25’ Bear Crawl
20 Ring Rows
20 Ring Push-ups
BODYWEIGHT WOD 21
4 Rounds
400 Meter Run
15 3’ Broad Jump Burpees
100 Double-unders
BODYWEIGHT WOD 22
Every 2 Minutes for 16 Minutes
25-Yard Shuttle Run*
15 Burpees
*Place markers every 5 yards.
BODYWEIGHT WOD 23
1 Mile Run*
*Every even minute stop and complete 8 jumping air
squats.
*Every odd minute stop and complete 8 jumping
lunges.
BODYWEIGHT WOD 24
12 Minute AMRAP
2 Toes-to-Bar
2 Box Jumps (30/24)
2 Push-ups
4 Toes-to-Bar
4 Box Jumps (30/24)
4 Push-ups
6 Toes-to-Bar
6 Box Jumps (30/24)
6 Push-ups
Continue this pattern, adding 2 reps to each movement
on every round.
BODYWEIGHT WOD 25
20 Alternating Pistol Squats
30 Ring Dips
40 GHD Sit-ups
100 Double-unders
40 GHD Back Hypers
30 Push-ups
BODYWEIGHT WOD 26
3 Rounds
20 Toes-to-Bar
3 15’ Legless Rope Climbs
BODYWEIGHT 73
BODYWEIGHT WOD 27
24 Minute EMOM
Minute 1: Max 3’ Burpee Broad Jumps
Minute 2: Max L-sit Hold
Minute 3: Max Hand-release Push-ups
Minute 4: Max 15’ Rope Climbs
BODYWEIGHT WOD 28
4 Minute AMRAP
10 Air Squats
-rest 1 minute-
4 Minute AMRAP
10 Alternating In-place Lunges
6 Toes-to-Bar
-rest 1 minute-
4 Minute AMRAP
6 Air Squats
6 Alternating In-place Lunges
6 Toes-to-Bar
BODYWEIGHT WOD 29
1 Mile Run
50 Air Squats
1 Mile Run
BODYWEIGHT WOD 30
8 Rounds
7 Toes-to-Bar
7 Box Jumps
BODYWEIGHT 75
CHAPTER SIX
INTERVAL WODS
INTERVALS 77
INTERVAL WOD 1
Max Double-unders in the Remaining Time
INTERVAL WOD 2
80 Wall Balls
-rest 1 minute-
60 Second Max Ski Erg
-rest 1 minute-
-rest 1 minute-
-rest 1 minute-
-rest 1 minute-
INTERVAL WOD 3
7 Rounds
12/10 Hard Calorie Row
6 Power Snatches (135/95)*
Rest 1.5 Minutes Between Rounds
*Scale to a weight you can do unbroken or in 2 sets.
INTERVAL WOD 4
15/12 Calorie Bike
INTERVAL WOD 5
4 Rounds
20/16 Calorie Row
50 Double-unders
-rest 2 minutes-
4 Minute AMRAP
150 Double-unders
30 Burpees (24/20)
INTERVAL WOD 6
7 Minute AMRAP
-rest 2 minutes-
7 Minute AMRAP
INTERVAL WOD 7
5 Rounds
15 Calorie Row
12 Push Press (115/80)
Rest 1 Minute Between Rounds
INTERVALS 79
INTERVAL WOD 8
3 Rounds
400 Meter Run
10 Hang Snatches (95/65)
-rest 2 minutes-
3 Rounds
400 Meter Row
INTERVAL WOD 9
1000 Meter Row
100 Double-unders
-rest 2 minutes-
800 Meter Row
80 Double-unders
-rest 1.5 minutes-
600 Meter Row
60 Double-unders
INTERVAL WOD 10
10 Rounds
Minutes 0-2: 250/220 Meter Row + Max Wall Balls
(20/14) in the Remaining Time
Minute 2-3: Rest
Repeat 10x
Score = Total Wall Balls
INTERVAL WOD 11
2 Rounds
20 Calorie Bike
20 Back Squats (135/95)
-rest 2.5 minutes-
2 Rounds
20 Calorie Row
10 GHD Sit-ups
-rest 2 minutes-
2 Rounds
20 Calorie Bike
20 Pull-ups
-rest 1.5 minutes-
2 Rounds
20 Calorie Row
INTERVAL WOD 12
3 Rounds
-rest 2.5 minutes-
3 Rounds
-rest 2.5 minutes-
3 Rounds
INTERVALS 81
INTERVAL WOD 13
1200 Meter Run
50′ Kettlebell Front Rack Lunges*
30 Pull-ups
-rest 2 minutes-
800 Meter Run
30′ Kettlebell Front Rack Lunges*
20 Pull-ups
Bar Weight: 95/65
INTERVAL WOD 14
5 Rounds
15 Calorie Row
INTERVAL WOD 15
21-15-9
Thrusters (95/65)
-rest 2.5 minutes-
12-9-6
Overhead Squat (95/65)
Burpee Box Jumps (24/20)
INTERVAL WOD 16
3 Rounds
6 Bar Muscle-ups
-rest 1 minute-
2 Rounds
-rest 2 minutes-
3 Rounds
6 Bar Muscle-ups
-rest 1 minutes-
2 Rounds
INTERVAL WOD 17
4 Rounds of:
2 Minute AMRAP
15 Deadlifts (205/145) + Max Bike Calories in the
Remaining Time
-rest 2.5 minute-
2 Sets of:
2 Min AMRAP
20 Handstand Push-ups + Max Bike Calories in the
Remaining Time
Rest 1 Minute Between All Sets
INTERVALS 83
INTERVAL WOD 18
12/10 Calorie Bike
10 Air Squats
INTERVAL WOD 19
4 Minute AMRAP
12/10 Calorie Bike
-rest 2 minutes-
4 Minute AMRAP
12/10 Calorie Bike
10 Power Cleans
-rest 2 minutes-
4 Minute AMRAP
12/10 Calorie Bike
5 Clean & Jerks
Bar Weight: 135/95
INTERVAL WOD 20
3 Rounds
16/14 Calorie Bike
-rest 2 minutes-
Every 1.5 Minutes Stop & Complete 30 Double-unders
INTERVAL WOD 21
21-15-9
Thrusters (95/65)
Double-unders x 2*
-rest 3 minutes-
12-9-6
Thrusters (135/95)
Double-unders x 4*
Reps on Part 1 Double-unders: 42-30-18,
Reps on Part 2 Double-unders: 48-36-24
INTERVAL WOD 22
3 Rounds
10 Chest-to Bar Pull-up
-rest 2 minutes-
2 Rounds
-rest 2 minutes-
1 Rounds
INTERVAL WOD 23
Every 2 Minutes Until Failure*
5 Thrusters (95/65)
4 Front Squats
*Continue until you fail to complete all the reps within the
2-minute window.
INTERVALS 85
INTERVAL WOD 24
4 Minute AMRAP
15 Toes-to-Bar
-rest 2.5 minutes-
4 Minute AMRAP
15 Toes-to-Bar
-rest 2.5 minutes-
4 Minute AMRAP
15 Toes-to-Bar
-rest 2.5 minutes-
4 Minute AMRAP
15 Toes-to-Bar
INTERVAL WOD 25
500/450 Meter Row
15 Kettlebell Sumo Deadlift High Pulls (70/53)
15 Air Squats
Max Toes-to-Bar in the Remaining Time
INTERVAL WOD 26
15 Calorie Bike
15 Calorie Bike
-rest 1.5 minutes-
12 Calorie Bike
12 Calorie Bike
-rest 1 minute-
9 Calorie Bike
9 Calorie Bike
INTERVAL WOD 27
2 Rounds
20 Calorie Bike
20 Wall Balls
-rest 2 minutes-
2 Rounds
15 Calorie Bike
15 Wall Balls
-rest 1.5 minutes-
2 Rounds
10 Calorie Bike
10 Wall Balls
INTERVALS 87
INTERVAL WOD 28
800 Meter Run
21 Power Cleans
21 Box Jump Overs
-rest 2 minutes-
600 Meter Run
15 Power Cleans
15 Box Jump Overs
-rest 2 minutes-
400 Meter Run
9 Power Cleans
9 Box Jump Overs
Bar Weight: 135/95
Box Height: 24/20
INTERVAL WOD 29
4 Minute AMRAP
-rest 2 minutes-
4 Minute AMRAP
-rest 2 minutes-
4 Minute AMRAP
INTERVAL WOD 30
10 Minute EMOM
Even Minutes: Max Bike Calories
Odd Minutes: 15 Toes-to-Bar
INTERVAL WOD 31
8 Rounds
15/12 Calorie Row
INTERVAL WOD 32
30-20-10
Kettlebell Deadlifts (70/53)
Calorie SkiErg
GHD Sit-ups
-rest 2 minutes-
Max Toes-to-Bar in 2-Minutes
INTERVAL WOD 33
800 Meter Run
12 Clean & Jerks @ 135/95
-rest 2 minutes-
400 Meter Run
-rest 1.5 minutes-
800 Meter Run
INTERVALS 89
INTERVAL WOD 34
2 Rounds
10 Alternating In-place Front Rack Lunges (95/65)
-rest 2 minutes-
2 Rounds
-rest 2 minutes-
2 Rounds
6 Alternating Front Rack Lunges (135/95)
INTERVAL WOD 35
2 Rounds
20 Snatches (75/55)
-rest 2 minutes-
2 Rounds
15 Snatches (95/65)
3′ Broad Jump Burpees
-rest 2 minutes-
2 Rounds
10 Snatches (115/80)
INTERVAL WOD 36
2 Rounds
-rest 2 minutes-
2 Rounds
20 Kettlebell Thrusters* (53/35)
INTERVAL WOD 37
40-35-30
INTERVAL WOD 38
20 Toes-to-Bar
10 Bar Muscle-ups
-rest 2 minutes-
20 Toes-to-Bar
10 Bar Muscle-ups
-rest 2 minutes-
20 Toes-to-Bar
10 Bar Muscle-ups
INTERVALS 91
INTERVAL WOD 39
3 Rounds
-rest 2 minutes-
3 Rounds
20 Toes-to-Bar
INTERVAL WOD 40
Every Minute, Stop & Complete 5 Box Jumps (24/20)
INTERVAL WOD 41
2 Rounds
400 Meter Run
30 Air Squats
-rest 1 minute-
3 Rounds
8 Deadlifts
4 Squat Cleans
-rest 2 minutes-
30 Calorie Bike
30 Air Squats
30 Calorie Row
30 Air Squats
7 Squat Cleans
30 Air Squats
Bar Weight: 225/155
INTERVAL WOD 42
7 Rounds
10 Kettlebell Thrusters (50/35)*
10 Toes-to-Bar
INTERVAL WOD 43
400 Meter Run
15 Snatches
400 Meter Run
12 Snatches
400 Meter Run
9 Snatches
-rest 2 minutes-
2 Rounds
Bar Weight: 135/95
INTERVAL WOD 44
3 Rounds
10 Calorie Row
8 Toes-to-Bar
-rest 2 minutes-
3 Rounds
12 Toes-to-Bar
10 Calorie Row
INTERVALS 93
INTERVAL WOD 45
3 Rounds
18 Calorie Row
-rest 2 minutes-
3 Rounds
12 Calorie Row
-rest 2 minutes-
3 Rounds
6 Calorie Row
INTERVAL WOD 46
8 Thrusters (95/65)
In the Remaining Time, Max Bar Facing Over-The-Bar
Burpees
Score=Total Burpees
INTERVAL WOD 47
16 Minute EMOM
Minute 1: 10 Thrusters
Minute 2: 12 Snatches
Minutes 3 14 Overhead Squats
Minute 4: Rest
Repeat 4x
Bar Weight: 75/55
INTERVAL WOD 48
5 Rounds
200 Meter Run
Rest 30 Seconds Between Rounds
INTERVAL WOD 49
5 Minute AMRAP
-rest 3 minutes-
5 Minute AMRAP
10 Toes-to-Bar
-rest 3 minutes-
3 Rounds
5 Squat Clean & Jerks (185/130)
INTERVAL WOD 50
3 Rounds
50 Yard Run Sprint
10 Snatches (75/55)
-rest 2 minutes-
3 Rounds
80 Meter Row
8 Snatches (95/65)
-rest 2 minutes-
3 Rounds
12/10 Calorie Bike
6 Snatches (115/80)
INTERVALS 95
INTERVAL WOD 51
24 Minute EMOM
Minute 1: 8 Deadlifts (225/155)
Minute 2: 30 Air Squats
Minute 3: 250/230 Meter Row
Minute 4: Rest
Repeat 6x
INTERVAL WOD 52
25 Minute EMOM
Minute 1: 25 Yard Heavy Sled Push
Minute 2: 4 Kettlebell Push Presses, 25 Yard Kettlebell
Overhead Walk, 4 Kettlebell Push Presses (53/35)*
Minute 3: 25 Yard Heavy Sled Pull
Minute 4: 4 Kettlebell Push Presses, 25 Yard Kettlebell
Overhead Walk, 4 Kettlebell Push Presses (53/35)*
Minute 5: Rest
Repeat 5x
INTERVAL WOD 53
3 Rounds
10 Toes-to-Bar
-rest 2 minutes-
3 Rounds
6 Toes-to-Bar
INTERVAL WOD 54
21-15-9*
Deadlifts (225/155)
*400 Meter Run Before Every Round
-straight into-
12-9-6*
Deadlifts (275/190)
*500 Meter Row Before Every Round
INTERVAL WOD 55
4 Minute AMRAP
9 Thrusters (95/65)
9 Over-the-Bar Bar Facing Burpees
-rest 1 minute-
4 Minute AMRAP
7 Thrusters (95/65)
7 Toes-to-Bar
-rest 1 minute-
5 Thrusters (95/65)
INTERVAL WOD 56
Every 2 Minutes For 8 Rounds
Max Assault Bike Calories in The Remaining Time
Score=Total Bike Calories
INTERVALS 97
INTERVAL WOD 57
4 Minute AMRAP (Minutes 0-4)
2 Rounds
30 Double-unders
Max Unbroken Overhead Squats (75/55) in the
Remaining Time
-rest 1 minute-
4 Minute AMRAP (Minutes 5-9)
2 Rounds
30 Double-unders
Max Unbroken Overhead Squats (105/75) in the
Remaining Time
INTERVAL WOD 58
12-9-6
Thrusters (135/95)
Calorie Row
-rest 2 minutes-
15-12-9
Thrusters (95/65)
Calorie Row
INTERVAL WOD 59
3 Rounds
6 Toes-to-Bar
-rest 2 minutes-
3 Rounds
6 Toes-to-Bar
-rest 2 minutes-
3 Rounds
6 Toes-to-Bar
INTERVAL WOD 60
2 Rounds
-rest 2 minutes-
2 Rounds
-rest 2 minutes-
2 Rounds
INTERVALS 99
CHAPTER SEVEN
CHIPPER WODS
CHIPPERS 101
CHIPPER WOD 1
30 Calorie Row
20 Front Rack Dumbbell Step-ups (24/20) (50/35)*
100 Double-unders
CHIPPER WOD 2
20 Ring Dips
40 Dumbbell Push Presses (50/35)*
50 GHD Sit-ups
60 Calorie SkiErg
CHIPPER WOD 3
30 Toes-to-Bar
CHIPPER WOD 4
30 Overhead Squats
40 Calorie Row
50 Toes-to-Bar
40 Calorie Row
30 Overhead Squats
Bar Weight: 95/65
CHIPPER WOD 5
10 Ring Muscle-ups
40 Calorie Row
CHIPPER WOD 6
1000/800 Meter Row
800/650 Meter Row
600/500 Meter Row
400/320 Meter Row
CHIPPER WOD 7
50 Calorie Row
40 Dumbbell Clean & Jerks (50/35)
30 Calorie Bike
10 Ring Muscle-ups
CHIPPER WOD 8
25 Calorie Bike
20 Toes-to-Bar
CHIPPERS 103
CHIPPER WOD 9
20 Toes-to-Bar
CHIPPER WOD 10
40 GHD Sit-ups
30 Calorie Bike
10 Clean & Jerks (185/130)
CHIPPER WOD 11
40 Calorie Row
CHIPPER WOD 12
800 Meter Row
25 Kettlebell Swings (70/53)
800 Meter Row
CHIPPER WOD 13
6 15′ Rope Climbs
60 Double-unders
30 Calorie Bike
5 15′ Rope Climbs
40 Double-unders
20 Calorie Bike
CHIPPER WOD 14
35 Calorie Row
35 Calorie Row
CHIPPER WOD 15
30 Air Squats
20 Calorie Bike
100 Double-unders
20 Calorie Bike
30 Air Squats
CHIPPERS 105
CHIPPER WOD 16
30 Calorie Row
30 Toes-to-Bar
CHIPPER WOD 17
1 Mile Assault Bike
80 Air Squats
40 Kettlebell Deadlifts (70/53)*
20 Toes-to Bar
1 Mile Assault Bike
CHIPPER WOD 18
20 Russian Kettlebells Swings (70/53)
100 Double-unders
20 Russian Kettlebells Swings (70/53)
CHIPPER WOD 19
40 Toes-to-Bar
20 3′ Burpee Broad Jumps
CHIPPER WOD 20
30 Calorie Row
30 Calorie Row
CHIPPER WOD 21
1 Mile Run
50 Toes-to-Bar
CHIPPER WOD 22
60 Wall Balls
100 Double-unders
100 Double-unders
40 Wall Balls
100 Double-unders
100 Double-unders
CHIPPERS 107
CHIPPER WOD 23
40 Toes-to-Bar
20 Ring Dips
CHIPPER WOD 24
30 Calorie Bike
30 Toes-to-Bar
CHIPPER WOD 25
25 Calorie SkiErg
25 Pull-ups
CHIPPER WOD 26
15 Toes-to-Bar
30 Deadlifts
20 Power Cleans
9 Ring Muscle-ups
10 Squat Snatches
Bar Weight: 165/115
CHIPPER WOD 27
30 Dumbbell Overhead Squats* (50/35)
15 Calorie Row
10 Bar Muscle-ups
15 Calorie Row
25 Box Jump (24/20)
30 Dumbbell Overhead Squats* (50/35)
*15 With Left Arm & 15 With Right Arm
CHIPPER WOD 28
60 Thrusters
50 Calorie Row
40 Overhead Squats
20 Alternating Kettlebell Clean & Jerks (50/35)
Bar Weight: 75/55
CHIPPER WOD 29
40 Calorie Row
20 Toes-to-Bar
CHIPPERS 109
CHIPPER WOD 30
30 Push-ups
40 Alternating In-place Front Rack Dumbbell Lunges*
(40/30)
30 Toes-to-Bar
30 Air Squats
CHIPPER WOD 31
20 Calorie Bike
20 Calorie Bike
CHIPPER WOD 32
40 Alternating In-Place Front Rack Dumbbell Lunges*
(40/30)
35 Calorie Row
25 Calorie Row
40 Alternating In-Place Front Rack Dumbbell Lunges*
(40/30)
CHIPPER WOD 33
10 GHD Sit-ups
20 Kettlebell Sumo Deadlift High Pulls (70/53)
30 Dumbbell Thrusters (50/35)*
20 Kettlebell Sumo Deadlift High Pull (70/53)
10 GHD Sit-ups
CHIPPER WOD 34
40 Calorie Row
10 Ring Muscle-ups
CHIPPERS 111
CHAPTER EIGHT
GYMNASTIC WODS
GYMNASTICS 113
GYMNASTICS 1
4 Minute AMRAP
6 Toes-to-Bar
6 Burpees
-rest 2 minutes-
4 Minute AMRAP
6 Burpees
GYMNASTICS 2
4 Rounds
10 Kettlebell Bench Press
50’ Handstand Walk Obstacle Course (Your Design)
Rest 1.5 Minute Between Rounds
GYMNASTICS 3
2 Rounds
200 Double-unders
20 Ring Dips
GYMNASTICS 4
9 Minute AMRAP
3 HSPU
3 Toes-to-Bar
6 HSPU
6 Toes-to-Bar
9 HSPU
9 Toes-to-Bar
Continue this pattern, adding 3 reps per movement
every round.
GYMNASTICS 5
3 Rounds
12 Ring Toes-to-Ring
9 Pull-ups on Rings
6 Ring Muscle-ups
GYMNASTICS 6
8 Minute EMOM
Even Minute: 10 Underhand Strict Pull-ups
Odd Minute: Accumulate 30-second L-sit Hold
GYMNASTICS 7
4 Rounds
1.5 Minute AMRAP
8 Weighted Pull-ups
Max Toes-to-Bar in the Remaining Time
GYMNASTICS 8
2 Rounds
8 Strict Pull-ups
8 Toes-to-Bar
12 Kipping Ring Dips
-rest 2 minutes-
2 Rounds
12 Pull-ups
12 Toes-to-Bar
8 Strict Ring Dips
GYMNASTICS 115
GYMNASTICS 9
3 Rounds
50 Double-unders
Accumulate 1 Minute of Hollow Hold
GYMNASTICS 10
4 Rounds
30-seconds Max Toes-to-Bar
-rest 30 seconds-
30-seconds Max Handstand Push-ups
GYMNASTICS 11
4 Rounds
6 Bar Muscle-ups
18 Toes-to-Bar
GYMNASTICS 12
20 Ring Muscle-ups
-rest 3 minutes-
200′ Handstand Walk
GYMNASTICS 13
4 Minute AMRAP
10 Strict Pull-ups
-rest 2 minutes-
4 Minute AMRAP
GYMNASTICS 14
6 Rounds
25’ Handstand Walk
GYMNASTICS 15
21-15-9
Pull-ups
25’ Dumbbell Overhead Carry Before Every Round*
-rest 3 minutes-
15-12-9
Ring Push-ups
25’ Dumbbell Overhead Carry Before Every Round*
Use 2 Dumbbells, One in Each Hand (Moderate to Heavy
Weight)
GYMNASTICS 16
7 Minute AMRAP
2 15’ Rope Climbs
3 15’ Rope Climbs
4 15’ Rope Climbs
Continue this pattern, adding 1 15’ rope climb on every
round.
-rest 3 minutes-
3 Minute AMRAP
Max Push-ups
GYMNASTICS 117
GYMNASTICS 17
4 Rounds
25’ Double Kettlebell Overhead Walking Lunges
(50/35)
10 Deficit Handstand Push-ups
GYMNASTICS 18
3 Minute AMRAP
10 Toes-to-Bar
-rest 2 minutes-
1.5 Minute AMRAP
Toes-to-Bar
-rest 1 minutes-
1.5 Minute AMRAP
Handstand Push-ups
GYMNASTICS 19
Pick the movement you struggle the most on (but that
you are proficient at) and complete 1 of the 3:
-50 Toes-to-Bar
-40 Chest-to-Bar Pull-ups or Pull-ups
-30 Bar Muscle-Ups
On the :30s (0:30, 1:30, 2:30, etc) – Complete 4
Alternating Dumbbell Clean & Jerks (50/35)
On the :00s (1:00, 2:00, 3:00, etc) – Complete 3 Burpee
Box Jumps (24/20)
Time Cap: 12 Minutes
GYMNASTICS 20
8 Minute AMRAP
4 15’ Rope Climbs
6 Bar Muscle-ups
GYMNASTICS 21
100 Meter Row
Max Unbroken Toes-to-Bar
Repeat until you’ve accumulated 100 toes-to-bar.
GYMNASTICS 22
8 Minute EMOM
Even Minutes: 2 Legless 15’ Rope Climbs
Odd Minutes: Max Strict Handstand Push-ups
GYMNASTICS 23
100-80-60-40-20
Double-unders
2 15’ Rope Climbs After Each Rounds
GYMNASTICS 24
6 Bar Muscle-ups
20 Thursters
8 Bar Muscle-ups
15 Thursters
10 Bar Muscle-ups
10 Thursters
Bar Weight: 45/35
INTERVALS 119
GYMNASTICS 25
4 Rounds
10 Strict Pull-ups
2 15’ Rope Climbs
GYMNASTICS 26
10 Minute EMOM
Even Minutes: 3 Power Cleans (155/110)*
Max Chest-to-Bar Pull-ups in the Remaining Time
Odd Minutes: Rest
*Power Cleans should not take more than 12 seconds. If they
do, reduce the weight.
GYMNASTICS 27
For Time
20 Ring Muscle-ups
-rest 1.5 minutes-
-rest 1.5 minutes-
15 Bar Muscle-ups
-rest 1.5 minutes-
GYMNASTICS 28
2 Rounds
3 Strict Muscle-ups
-rest 3 minutes-
3 Rounds
10 Muscle-ups
GYMNASTICS 29
3 Rounds
6 Strict Ring Dips
6 Ring Push-ups
-rest 3 minutes-
3 Rounds
6 Pull-ups
Max Unbroken Handstand Push-ups
GYMNASTICS 30
Max Chest-to-Bar Pull-ups in 1-Minute
Rest 1 Minute Then:
Every 1.5 Minutes For 5 Rounds
50% Of Max Chest-to-Bar Pull-ups
GYMNASTICS 31
4 Rounds
5 Ring Muscle-ups
-rest 2 minutes-
4 Rounds
5 Ring Muscle-ups
GYMNASTICS 32
10-8-6-4-2
Bar Muscle-ups
*15 Yard Handstand Walk Before Every Round
GYMNASTICS 121
GYMNASTICS 33
30 Pull-ups
30 Ring Dips
30 Push-ups
GYMNASTICS 34
9 Minute AMRAP
20 Toes-to-Bar
GYMNASTICS 35
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Butterfly Sit-ups x 2*
*Double the reps for the butterfly sit-ups: 20-18-16…
GYMNASTICS 36
25 Yard Kettlebell Farmer’s Carry
GYMNASTICS 37
8 Ring Muscle-ups
6 Ring Muscle-ups
4 Ring Muscle-ups
GYMNASTICS 38
9 Minute AMRAP
8 Toes-to-Bar
GYMNASTICS 39
3 Rounds
20 Push-ups
GYMNASTICS 40
9 Minute AMRAP
3 Bar Muscle-ups
5 Bar Muscle-ups
7 Bar Muscle-ups
Continue this pattern, adding 2 bar muscle-ups every
round.
GYMNASTICS 123
GYMNASTICS 41
4 Rounds
150 Meter Row
7 Ring Muscle-ups
GYMNASTICS 42
4 Rounds
14 Alternating Dumbbell Squat Snatches (50/35)
GYMNASTICS 43
4 Rounds
10 Pull-ups
10 Ring Push-ups
GYMNASTICS 44
4 Rounds
2 Minute AMRAP
5 Ring Muscle-ups
Max Deficit HSPU in the Remaining Time
CHAPTER NINE
ENDURANCE WODS
ENDURANCE 125
ENDURANCE WOD 1
8 Minute AMRAP
1500/1200 Meter Row
In the Remaining Time, Max Bike Calories
-rest 4 minutes-
6 Minute AMRAP
1000/800 Meter Row
-rest 3 minutes-
4 Minute AMRAP
800 Meter Row
ENDURANCE WOD 2
40 Calorie Bike
600 Meter Run
-rest 2 minutes-
30 Calorie Bike
1000 Meter Run
-rest 2 minutes-
20 Calorie Bike
1400 Meter Run
-rest 2 minutes-
30 Calorie Bike
1000 Meter Run
-rest 2 minutes-
40 Calorie Bike
600 Meter Run
ENDURANCE WOD 3
5 Rounds
50 Calorie Bike
5 Calorie Sprint Every 15 Calories (At 15, 30, 45)
ENDURANCE WOD 4
6 Rounds
8 Calorie Bike
400 Meter Run
8 Calorie Bike
Work:Rest 2:1
ENDURANCE WOD 5
5 x 250 Meter Row
Work:Rest 1:1
-rest 3 minutes-
4 x 500 Meter Row
Work:Rest 1:1
-rest 4 minutes-
3 x 1000 Meter Row
Work:Rest 2:1
ENDURANCE WOD 6
Complete 3 Rounds of:
500 Meter Row
-rest 1.5 minutes-
1000 Meter Row
-rest 3 minutes-
1500 Meter Row
ENDURANCE 127
ENDURANCE WOD 7
30 Second Bike Sprint Followed By 1:30 Recovery Pace
Bike
ENDURANCE WOD 8
2000 Meter Row
3 Mile Run
2000 Meter Row
ENDURANCE WOD 9
2 Rounds
800 Meters Run
30 Calorie Row
-rest 2 minutes-
2 Rounds
400 Meter Run
20 Calorie Row
-rest 2 minutes-
1 Round
1 Mile Run
60 Calorie Row
ENDURANCE WOD 10
2 Rounds
2 x 1000 Meter Row
At Every 200 Meter Mark, Sprint 75 Meters (200, 400,
600, 800)
Work:Rest 2:1
Rest 4 Minutes Between Rounds
ENDURANCE WOD 11
400 Meter Row
10 Burpees
In the Remaining Time, Max Calorie Bike
ENDURANCE WOD 12
100 Calorie Bike
Every 2 Minutes Stop & Complete 30 Air Squats
ENDURANCE WOD 13
5 Rounds
100 Meter Run Sprint
Straight Into 200 Meter Easy Run
-rest 4 minutes-
5 Rounds
7/5 Calorie Bike Sprint
Straight into 12/10 Calorie Easy Bike
ENDURANCE WOD 14
8 x 500 Meter Row
Work:Rest 3:2
ENDURANCE WOD 15
20/16 Calorie Bike
In the Remaining Time, Max Calorie SkiErg
ENDURANCE 129
ENDURANCE WOD 16
6 Rounds
2 Minute Max Calorie SkiErg
-rest 4 minutes-
6 Rounds
1 Minute Max Calorie Row
-rest 4 minutes-
6 Rounds
30 Seconds Max Calorie Bike
ENDURANCE WOD 17
40 Calorie SkiErg
400 Meter Run
-rest 2 minutes-
30 Calorie SkiErg
400 Meter Run
-rest 1.5 minutes-
20 Calorie SkiErg
400 Meter Run
ENDURANCE WOD 18
1 Mile Run
100 Calorie Bike
100 Calorie SkiErg
1 Mile Run
ENDURANCE WOD 19
20/16 Calorie SkiErg
300/260 Meter Row
In the Remaining Time, Max Burpees
ENDURANCE WOD 20
With a 20/14 lb Vest Complete:
30 Calorie Bike
30 Air Squats
-rest 1.5 minutes-
20 Calorie Bike
20 Air Squats
-rest 1 minute-
10 Calorie Bike
10 Air Squats
-rest 3 minutes-
800 Meter Run
30 Air Squats
-rest 1.5 minutes-
600 Meter Run
20 Air Squats
-rest 1 minute-
400 Meter Run
10 Air Squats
ENDURANCE 131
ENDURANCE WOD 21
4 Rounds
30 Second Bike Sprint
400 Meter Run
Work:Rest 1:1
-rest 4 minutes-
4 Rounds
30 Second Row Sprint
400 Meter Run
Work:Rest 1:1
ENDURANCE WOD 22
500 Meter Row
750 Meter Row
1000 Meter Row
1250 Meter Row
1500 Meter Row
1250 Meter Row
1000 Meter Row
750 Meter Row
500 Meter Row
Work:Rest 2:1
Keep Damper Under 4 & Stroke Rate Under 26
ENDURANCE WOD 23
With a 20/14 lb Vest Complete:
1 Mile Run
Every 2.5 Minutes Stop & Complete 20 Air Squats
-rest 5 minutes-
2000 Meter Row
Every 2.5 Minutes Stop & Complete 12 Push-ups
ENDURANCE WOD 24
22/18 Calorie Bike
400 Meter Run
ENDURANCE WOD 25
5000 Meter Row
3.1 Mile Run
180 Calorie Bike
ENDURANCE WOD 26
8 Rounds
2 Minutes Max Calorie SkiErg
ENDURANCE WOD 27
5 Rounds
15 Calorie Bike
400 Meter Run
Work:Rest 2:1
ENDURANCE WOD 28
4 Rounds
-rest 3 minutes-
3 Rounds
-rest 3 minutes-
2 Rounds
6 Minutes Max Calorie Row
ENDURANCE 133
ENDURANCE WOD 29
20 Minute EMOM
Minute 0-1: Max Calorie Bike
Minute 1-2: Max Air Squats
Minute 2-3: Max Calorie Row
Minute 3-4: Max Air Squats
Minute 4-5: Rest
Repeat 4x
CHAPTER TEN
STRENGTH INTERVAL WODS


5 Deadlifts @ 75% of Max
10 Alternating Kettlebell Front Rack Reverse Lunges*

Every 3 Minutes For 15 Minutes
3 Power Cleans
3 Front Squats
2 Push Jerks
*Bar Weight: 70% of Max Clean & Jerk

2 Rounds
6 Squat Snatches @ 65% of Max Snatch
50 Double-unders
20/17 Calorie Row
-rest 2 minutes-
3 Rounds
4 Squat Snatches @ 70% of Max
35 Double-unders
16/13 Calorie Row
-rest 2 minutes-
4 Rounds
2 Squat Snatches @ 75% of Max
20 Double-unders
12/10 Calorie Row

1 Kettlebell Squat Snatch + 2 Kettlebell Overhead
Squats (per arm)
5 Strict Handstand Push-up

12 Minute EMOM
Even Minutes: 1 Power Clean + 1 High Hang Squat
Clean + 1 Front Squats @ 65-70% of Max Clean & Jerk
Odd Minutes: 8 Dumbbell Push Presses*

3 Thrusters @ 65-70% of Max Clean & Jerk

9 Power Snatches @ 55% of Max Snatch
-rest 1.5 minutes-
-rest 1.5 minutes-
-rest 3 minutes-
1 Power Snatch
1 Mid Hang Squat Snatch
Bar Weight: @ 70% of Max Snatch

Deadlift
12 @ 55%
10 @ 60%
8 @ 65 %
6 @ 70 %

1 Power Clean
2 Front Squats
1 Jerk
Start at a comfortable weight (60-70% of max clean &
jerk) and increase over the course of the 5 rounds to a max
complex. Do not sacrifice form for weight.

4 Rounds
6 Back Squats @ 75%
6 Front Rack Kettlebell Step-ups (per side)

12 Full Snatches @ 65%
-rest 2 minutes-
-rest 2 minutes-

4 Rounds of:
5 Deadlifts @ 70% of Max
-rest 30 seconds-
40′ Kettlebell Front Rack Lunges

4 Rounds
3 15′ Legless Rope Climbs
50′ Double Kettlebell Overhead Walking Lunges

4 Tap & Go Power Snatches @ 65% of Max Snatch
60 Double-unders

12 Back Squats @ 70%
12 Kettlebell Front Rack Step-ups (24/20)
-rest 2 minutes-
10 Back Squat @ 75%
-rest 2 minutes-
8 Back Squats @ 80%
*Increasing weight on the kettlebell step-ups. Use 2
kettlebells.

4 Rounds
12-10-8-6
Bench Press
1 Minute of Max Pull-ups After Every Round*
*As Strict As Possible
Rest As Needed Between Rounds

4 Rounds
3 Heavy Back Squats*
16 Alternating Front Rack Kettlebell Lunges*
6 Tall Box Jumps (30/24)**
*As Heavy As Possible With Good Form
**Tall Box Jump=Try to land as upright as possible on the
box

4 Rounds
4 Power Snatches @ 70%
50 Double-unders

4 Rounds
10 Barbell Strict Presses*
12 Ring Push-ups
14 GHD Sit-ups

Minutes 0-2.5
6-8* Back Squats @ 75% of Max
Minutes 2.5-5
3 Pause Back Squats @ 55% of Max
Repeat 3 Times
*If you can maintain good form, go for 8 back squats. If not,
stop at 6.

1 Full Snatch + 2 Overhead Squat
@ 70, 75, 80, 85, 85%

2 Rounds
10 Back Squats @ 60% of Max
6 Box Jumps (30/24)
10 Calorie Bike
-rest 2.5 minutes-
2 Rounds
6 Box Jumps (30/24)
10 Calorie Bike
-rest 2.5 minutes-
2 Rounds
6 Box Jumps (30/24)
10 Calorie Bike

5 Rounds
8 Push Presses*
10 Strict Pull-ups (Slow on the Way Down)

5 Rounds
3 Clean & Jerks @ 70% of Max Clean & Jerk
50 Double-unders

3 Rounds
3 Thrusters @ 70% of Max Clean & Jerk
6 Box Jumps (30/24)
-rest 2 minutes-
3 Rounds
5 Box Jumps (30/24)
-rest 2 minutes-
3 Rounds
4 Box Jumps (30/24)

6 Complexes of 1 Squat Cleans + 3 Front Squat @ 60%
of Max Clean & Jerk*
-rest 1.5 minutes-
6 Complexes of 1 Squat Clean + 2 Front Squats @ 70%
of Max Clean & Jerk*
-rest 1.5 minutes-
6 Complexes of 1 Squat Clean + 1 Front Squat @ 80% of
Max Clean & Jerk*
*2 Box Jump Overs After Every Complex (30/24)

4 Rounds
4 Clean & Jerks (@ 70% of Max)
Rest 1.5 Minutes Between Sets

5 Rounds
5 Thrusters*
5 Push Jerks*
*At 50-60% of Max Clean & Jerk

30 Double-unders
1 Full Snatch*
*Begin At 70% Of Max Snatch & Increase Every Round to
a Max Snatch

4 Rounds
10 Overhead Squats @ 60% Of Max Snatch
8 Tall Box Jumps (30/24)

Every 2 Minutes For 6 Rounds
Round 1: 8 Thrusters @ 50%
Round 5: 1 Thruster @ 70%
Round 6: 1 Thruster @ 75%
*Thruster Percentage Based Off of Clean & Jerk Max

6 Rounds
15/12 Calorie Bike
5 Clean & Jerks @ 70% of Max
-rest 3 minutes-

10 Bench Press
8 Strict Pull-ups
6 Strict Ring Dips

2 Squat Snatches At 70%

2 Rounds
3 Power Cleans + 2 Squat Cleans @ 75% of Max Clean
-rest 1.5 minutes-
2 Rounds
2 Power Cleans + 3 Squat Cleans @ 80% of Max Clean
-rest 1.5 minutes-
2 Rounds
1 Power Clean + 4 Squat Cleans @ 85% of Max Clean
-rest 1.5 minutes-
2 Rounds
5 Squat Cleans @ 90% of Max Clean

3 Squat Snatches at 75% of Max
8 Toes-to-Bar

2 Rounds
5 Clean & Jerks at 70%
-rest 3 minutes-
2 Rounds
4 Clean and Jerks at 75%
–rest 2.5 minutes-
2 Rounds
-rest 2 minutes-

1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
@ 75% of Max Snatch
-rest 4 minutes-
1 High Hang Power Clean
1 Front Squat
1 Low Hang Squat Clean
@ 80% of Max Clean
CHAPTER ELEVEN
PARTNER WODS
PARTNER 147
PARTNER WOD 1
70 Calorie Row
50 Synchronized Air Squats
60 Calorie Row
50 Calorie Row
40 Calorie Row
30 Calorie Row
PARTNER WOD 2
Part 1
20 Rope Climbs
-rest 2 minutes-
Part 2
10 Alternating Rounds
10/7 Calorie Bike
-rest 2 minutes-
Part 3
3000 Meter Row
For Parts 1 & 3: Complete between both partners. Both work
at the same time & can switch movements at any time.
PARTNER WOD 3
200 Double-unders
100 GHD Sit-ups
100 Calories Bike
200 Double-unders
PARTNER WOD 4
100 Calories Bike
50 Calorie Row
30 Synchronized 3’ Burpee Broad Jumps
20 Synchronized Alternating Pistols
PARTNER WOD 5
50 Deadlifts
400 Meter Partner Run
40 Deadlifts
30 Deadlifts
20 Deadlifts
*2 synchronized burpee over bar on every break/switch of the
deadlifts.
Bar Weight: 225/155
PARTNER 149
PARTNER WOD 6
400 Meter Run/500 Meter Row*
60 Burpee Box Jump Overs
50 GHD Sit-ups
40 Calorie Bike (70/53)
50 Alternating In-place Dumbbell Lunges (50/35)**
60 Pull-Ups
*One partner rows, the other runs. This is done
simultaneously. When both partners finish, continue to the
next part.
**Use two dumbbells, one in each hand.
PARTNER WOD 7
400 Meter Partner Run W/ Slamball*
400 Meter Run W/ Slamball*
250 Heavy Meter Sled Push**
40 Calorie Bike**
50 Burpees-Over-Partner (Partner Holds Plank)
40 Calorie Bike**
50 Slamball Ground-to-Over-the-Shoulder
*Use 1 slamball during the run. Switch between partners as
needed.
**Non-working partner must hold slamball.
PARTNER WOD 8
30 Calorie Row
30 Bar Muscle-ups
PARTNER WOD 9
10 Minute AMRAP 1
30 Wall Balls
-rest 3 minutes-
10 Minute AMRAP 2
10 Burpees Over-the-Bar
10 Calorie Bike
-rest 3 minutes-
10 Minute AMRAP 3
50 Double-unders
PARTNER WOD 10
4 Rounds
400 Meter Partner Ball Run w/ Medicine Ball (20/14)
15 Synchronized 3’ Broad Jump Burpees
PARTNER 151
PARTNER WOD 11
40 Power Cleans
40 Push Jerks
400 Partner Meter Run
30 Power Cleans
30 Push Jerks
40 Calorie Row
20 Power Cleans
20 Push Jerks
40 Calorie Bike
Bar Weight: 135/95
PARTNER WOD 12
300 Double-unders
21 Thrusters*
21 Russian Kettlebell Swings*
21 Calorie Bike*
250 Double-unders
15 Thrusters*
15 Calorie Bike*
200 Double-unders
9 Thrusters*
9 Calorie Bike*
Bar Weight: 95/65
Kettllebell Weight: 70/53
*All movements except the double-under should be done
relay style: Partner 1 completes all the reps, then partner
2 completes all the reps. For example, after the 300 double-
unders, partner A completes 21 thrusters, then partner B
completes 21 thrusters.
PARTNER WOD 13
10 Minute AMRAP
Alternating Rounds
9 Deadlifts
3 Squat Cleans
Bar Weight: 225/155
PARTNER WOD 14
12 Rounds
Partners Switch Between:
12 Wall Balls
8 Chest-To-Bar Pull-Ups
4 Box Jumps (30/24)
-and-
10/8 Calorie Bike
Partner A starts on the round of wall balls, chest-to-bar pull-
ups, & box jumps while partner B starts on the bike. Once
both partners finish their work, they switch; that’s 1 round
of work. Continue for 16 rounds.
PARTNER WOD 15
15 Synchronized Bar Muscle-ups
20 Squat Snatches
15 Squat Snatches
10 Squat Snatches
Bar Weight: 135/95
PARTNER 153
PARTNER WOD 16
100’ Synchronized Kettlebell Farmer’s Carry (70/53)
60 Calorie Row
50 Calorie Row
40 Calorie Row
30 Calorie Row
PARTNER WOD 17
42 Wall Balls
200 Dubs
42 Calorie Bike
30 Wall Balls
200 Double-unders
30 Calorie Bike
18 Wall Balls
200 Double-unders
18 Calorie Bike
PARTNER WOD 18
3 Rounds
20 Toes-to-Bar
-rest 2 minutes-
3 Rounds
-rest 3 minutes-
3 Rounds
10 Squat Clean + Jerk (225/155)
PARTNER WOD 19
5 Thrusters (95/65)
5 Box Jumps (24/20)
PARTNER WOD 20
5 15′ Rope Climbs
600 Meter Run
4 15’ Rope Climbs
400 Meter Run
3 15’ Rope Climbs
200 Meter Run
2 15′ Rope Climbs
PARTNER 155
PARTNER WOD 21
2 Rounds
-rest 2 minutes-
2 Rounds
-rest 2 minutes-
2 Rounds
PARTNER WOD 22
10 Calorie Bike
-rest 2 minutes-
10 Calorie Row
-rest 2 minutes-
10 Calorie Bike
30 Double-unders
PARTNER WOD 23
10 Synchronized Box Step-over w/ Dumbbells*
50 Push-ups
50 Toes-to-Bar
10 Synchronized Box Step-over w/ Dumbbells
Box Height: 24/20
Dumbbell Weight: 50/35
*Each Partner Uses Two Dumbbells, One in Each Hand
PARTNER WOD 24
60 GHD Sit-ups
60 Box Jump Over (24/20)
60 Calorie Row
PARTNER WOD 25
30 Squat Cleans
20 Squat Cleans
10 Squat Cleans
Bar Weight: 135/95
PARTNER 157
PARTNER WOD 26
40-30-20
Hang Cleans (135/95)
Calorie SkiErg
Handstand Push-ups
PARTNER WOD 27
8 Toes-to-Bar
*5 Synchronized Box Jumps (24/20) After Every Round
PARTNER WOD 28
4 Rounds
12 Complexes of: 1 Hang Power Clean + 2 Front Squats
+ 2 Shoulder-to-Overhead*
12 Synchronized Bar Facing Burpees Over-the-Bar
40 Calorie Row
*Bar May Not Be Dropped Once a Complex is Started
PARTNER WOD 29
21 Power Cleans
15 Synchronized Burpees Over-the-Bar
21 Power Cleans
15 Synchronized Box Jumps
21 Synchronized Box Jumps
15 Synchronized Over-the-Bar Burpees
Bar Weight: 135/95
Box Height: 24/20
PARTNER WOD 30
12 Minute AMRAP
20 Thrusters
20 Overhead Squats
20 Toes-to-Bar
Bar Weight: 95/65
PARTNER WOD 31
40 Calorie SkiErg
40 Deadlifts
30 Calorie SkiErg
30 Deadlifts
20 Calorie SkiErg
20 Deadlifts
10 Calorie SkiErg
10 Deadlifts
Bar Weight: 225/155
PARTNER WOD 32
200 Double-unders
150 Wall Balls
100 Calorie Bike
150 Wall Balls
200 Double-under
PARTNER 159
PARTNER WOD 33
6 15’ Rope Climbs
30 Alternating Dumbbell Squat Snatches
40 Box Jump Overs
40 Box Jump Overs
30 Alternating Dumbbell Squat Snatches
6 15’ Rope Climbs
Dumbbell Weight: 50/35
Box Jump Height: 24/20
PARTNER WOD 34
11 Minute AMRAP
12 Burpees-Over-Partner (Partner Holds Plank)
PARTNER WOD 35
40 Toes-to-Bar
PARTNER WOD 36
4 Rounds
10 Ring Muscle-ups
20 Calorie Row
PARTNER WOD 37
16 Minute AMRAP
4 15’ Rope Climbs
30 Toes-to-Bar
50’ Kettlebell Overhead Lunges (50/35)*
*Use One Kettlebell
PARTNER 161
CHAPTER TWELVE
PREP WODS
PREP 163
PREP WOD 1
4 Rounds
200 Meter Row
12 Alternating Mountain Climbers
8 Dumbbell Clean & Jerks*
PREP WOD 2
3 Rounds
8 Muscle Snatches
10 Air Squats
12 Calorie Row
PREP WOD 3
3 Rounds
10 Empty Barbell Thrusters (45/35)
10 Push-ups
10 Banded Face Pulls
PREP WOD 4
3 Rounds
5 Single Leg Glute Bridges (Per Leg)
25’ High Knees
25’ Butt Kickers
PREP WOD 5
3 Wall Walks
4 Unbroken Complexes of: 1 Power Snatch + 1 Mid
Hang Power Snatch + 1 Overhead Squat
8 Banded Lat Pull Downs
PREP WOD 6
3 Rounds
8 Band Pull Aparts
8 Dumbbell Clean & Push Press*
30 Double-unders
PREP WOD 7
3 Rounds
8 Alternating Shoulder Halos
-rest 15 seconds-
8 Ring Rear Delt Raises
-rest 15 seconds-
8 Ring Y Raises
-rest 15 seconds-
8 Empty Barbell Hang Power Snatches (45/35)
Rest 30 Seconds Between Rounds
PREP WOD 8
3 Rounds
8 Kettlebell Good Mornings
10 Calorie Bike
12 Air Squats
PREP WOD 9
3 Rounds
250/225 Meter Row
3 Complexes of: 3 Hang Power Cleans + 3 Front Squats
+ 3 Strict Presses
10 Banded Face Pulls
PREP 165
PREP WOD 10
3 Rounds
10 Push-ups
12 Alternating Psoas March
14 Air Squats
PREP WOD 11
3 Rounds
10 Empty Barbell Muscle Snatches (45/35)
8 Bottoms Up Kettlebell Presses*
10 Air Squats
PREP WOD 12
2 Rounds
400 Meter Run
10 Empty Barbell Thrusters (45/35)
PREP WOD 13
2 Rounds
20 Banded Lat Pull Downs
4 Unbroken Complexes of: 1 Mid Hang Snatch High
Pull + 2 Mid Hang Power Snatches + 1 Overhead Squat
PREP WOD 14
2 Rounds
50 Double-unders
25 Air Squats
12 Calorie Row
PREP WOD 15
4 Minute AMRAP
1 Complex of: 8 Power Clean + 8 Push Jerks + 8 Front
Squat
16/12 Calorie Bike
30 Double-unders
PREP WOD 16
24/20 Calorie Row
6 Dumbbell Overhead Squats (Per Side)
18/15 Calorie Row
6 Dumbbell Overhead Squats (Per Side)
PREP WOD 17
20 Calorie Bike
20 Calorie Bike
25 Mid Hang Power Snatches (45/35)
PREP WOD 18
2 Rounds
12/10 Calorie Bike
12 Kettlebell Side Lunges (6 Per Side)
12/10 Calorie Bike
12 Curtsy Squats (6 Per Side)
PREP WOD 19
1000 Meter Row
12 3′ Burpee Broad Jump Burpees
24 Air Squats
PREP 167
PREP WOD 20
2 Rounds
3 Rope Climbs
20 Empty Bar Thrusters (45/35)
PREP WOD 21
3 Rounds
18 Air Squats
4 Wall Walks
PREP WOD 22
4-3-2-1
15′ Rope Climbs
Wall Walks
PREP WOD 23
3 Rounds
8 Kettlebell Overhead Squats (Left Arm)
8 Kettlebell Overhead Squats (Right Arm)
PREP WOD 24
10 Kettlebell Squat Snatches (Left Arm)
10 Kettlebell Squat Snatches (Right Arm)
PREP WOD 25
3 Rounds
4 Box Jumps (30/24)
8 Slow Goblet Squats
PREP WOD 26
3 Rounds
2 Wall Walks
4 Alternating Dumbbell Overhead Squats
6 Ring Push-ups
PREP WOD 27
3 Rounds
5 Box Jump Over (24/20)
10 Calorie Row
15 Empty Bar Thrusters (45/35)
PREP 169
“If you hear a voice within you say ‘you can-
not paint,’ then by all means paint, and that
voice will be silenced.”
-Vincent Van Gogh
APPENDIX
IMPORTANT WOD NOTES

[Taken from Training Day, Volume I]
1. Reading a Typical WOD

Couplet WOD 4
3 Rounds
7 Box Jumps (30/24)
What it means: To complete Couplet WOD 4, athletes will work
through 3 rounds of 5 power cleans at 185lbs for the men and 130lbs
for the women and 7 box jumps at 30 inches for the men and 24
inches for the women. The first number in parenthesis will always
denote the men’s weight/height while the second number will denote
the women’s weight/height.
Couplet WOD 13
21-15-9
Calorie Row
Power Snatches (95/65)
What it means: To complete Couplet WOD 13, athletes will work
through 3 rounds of calorie row and power snatches. Round 1 will
consist of 21 reps of both movements, round 2 will consist of 15
reps of both movements, and the final round will consist of 9 reps
of both movements. The workout will look as follows:
21 Calorie Row
21 Power Snatches
15 Calorie Row
15 Power Snatches
9 Calorie Row
9 Power Snatches
Endurance WOD 4
6 Rounds
8 Calorie Bike
400 Meter Run
8 Calorie Bike
Work:Rest 2:1
What it means: To complete Endurance WOD 4, athletes will work
through 6 rounds of 8 calories on the bike, a 400 meter run, and
another 8 calories on the bike. At the end of each round athletes
will have a designated rest period (Work:Rest 2:1). Work:Rest is the
work to rest ratio. 2:1 means you’ll rest half the amount of time it
took you to complete the round. If the round took you three minutes
to complete, you’ll rest 1.5 minutes. 1:.75 means you’ll rest 75% of
the time it took you to complete the round, and so on.
2. Scaling a Workout
The beauty of the workouts in this book is that they are scalable to
athletes of all levels. If you’re able to do the workouts in this book
as prescribed (without needing to adjust any of the weights, reps,
or movements), perfect—you’re all set to go. A word of caution
though—many athletes get caught up in doing WODs Rx (as
prescribed or as they are written) to realize a sense of achievement
or to satisfy the ego. However, doing a workout as prescribed is only
to be celebrated if both the intensity of the workout is preserved
and movement quality is maintained. If you haven’t reached Rx
status, don’t worry! Despite individual athlete limitations such as
experience, injury, or fitness level, everyone should be able to get
the same intended stimuli from a workout if scaled properly. Like
most concepts in life, the more experience you get scaling workouts,
the better you’ll be at it.
The options for scaling workouts are plentiful. Remember, any
part of the workout can be scaled: reps, weights, and movements.
More often it’s the latter two that athletes adjust—weights and
movements. Let’s take a look at a couple of examples:
Couplet WOD 22
27-21-15-9
Toes-to- Bar
Couplet WOD 22 is intended to be fairly light; this will usually be
the case when the rep scheme is high. Let’s say the weight (95/65)
is heavy enough that you’ll have to do four to five reps at a time
to complete the opening set of 27 overhead squats—in which case
you’ll definitely be sacrificing the intended intensity of the workout.
So, it makes sense to drop the weight of the overhead squats to
65/45, for example. If you can move that weight at a higher intensity
(for example, breaking the opening set of 27 overhead squats in no
more than two or three sets) without sacrificing form, then you’ve
probably scaled properly. Scaling is an art, not a science! As for the
toes-to-bar, if you don’t have them yet, or if you aren’t proficient
enough at them to do them in a workout, you can scale them by
replacing them with butterfly sit-ups, knees-to-elbow, or GHD sit-
ups, to name a few.
AMRAP WOD 13
9 Minute AMRAP
Whereas Couplet WOD 22 was intended to be fairly light, this one
is meant to be moderately heavy. Personally, I would recommend
scaling the weight on the hang power snatches to the heaviest possible
weight you can do three times, without breaking, while maintaining
good form. You may want to go a little heavier even if you have to
resort to singles. Both scaling options would be acceptable as long
as you move with relative intensity through the singles. If you have
to rest a minute or more between each rep, you’ve probably gone
too heavy. If you need to replace the strict handstand push-ups, you
can do so with push-ups, kipping handstand push-ups, handstand
holds, or strict presses, to name a few options.
TRAINING
DAY
VOLUME II

Training Day Volume 2

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DAMECT DOMINGUEZ

All rights reserved. No part of this book may be reproduced or

Published in the United States of America

First Edition, February 2019

Book/Cover Design by Damect Dominguez

DEVELOPING A CHAMPION’S MINDSET

Volume I of Training Day, covered many of the technical aspects of

WHAT’S YOUR MENTAL PREWORKOUT?

EXPECTATION VERSUS REALITY

surprised by the moment because you expected things to be easy,

THE BEST YOU

always be to do as well as you can for that particular day.

GOOD DAYS & GREAT DAYS

during workouts, you’ll also acquire the skills necessary to truly

MENTAL DEVELOPMENT REVIEW

FOR TIME WODS

FOR TIME WOD 1

FOR TIME WOD 2

FOR TIME WOD 3

FOR TIME WOD 4

FOR TIME WOD 5

FOR TIME WOD 6

FOR TIME WOD 7

FOR TIME WOD 8

FOR TIME WOD 9

FOR TIME WOD 10

FOR TIME WOD 11

FOR TIME WOD 12

FOR TIME WOD 13

FOR TIME WOD 14

FOR TIME WOD 15

FOR TIME WOD 16

FOR TIME WOD 17

FOR TIME WOD 18

FOR TIME WOD 19

FOR TIME WOD 20

FOR TIME WOD 21

FOR TIME WOD 22

FOR TIME WOD 23

FOR TIME WOD 23

STRENGTH INTERVAL WODS

STRENGTH INTERVAL WOD 1

STRENGTH INTERVAL WOD 2

STRENGTH INTERVAL WOD 3

STRENGTH INTERVAL WOD 4

STRENGTH INTERVAL WOD 5

STRENGTH INTERVAL WOD 6

STRENGTH INTERVAL WOD 7

STRENGTH INTERVAL WOD 8

STRENGTH INTERVAL WOD 9

STRENGTH INTERVAL WOD 10

STRENGTH INTERVAL WOD 11

STRENGTH INTERVAL WOD 12

STRENGTH INTERVAL WOD 13

STRENGTH INTERVAL WOD 14

STRENGTH INTERVAL WOD 15

STRENGTH INTERVAL WOD 16

STRENGTH INTERVAL WOD 17

STRENGTH INTERVAL WOD 18

STRENGTH INTERVAL WOD 19

STRENGTH INTERVAL WOD 20

STRENGTH INTERVAL WOD 21

STRENGTH INTERVAL WOD 22

STRENGTH INTERVAL WOD 23