101 Free Workouts by @armenhammertv

5 rounds for time: For time:

8 thrusters (115/75) 1500m row
12 toes to bar 75 burpees
24 double unders 1200m run
rest 30 seconds between rounds

Tabata mash up:

For time: Thrusters (75/55)
75 push ups L-hang
300m double kb farmer carry (53/35) Double unders
75 toes to bar Plank hold
300m double kb front rack carry (53/35)
*20 seconds on/10 seconds rest rotating
through these four movements for 16 total
minutes, score is thrusters + double unders
For time:
15-12-9
Overhead squats (135/95)
Burpees 2 rounds for time:
..rest 2 minutes.. 300m single kb overhead carry (53/35)
9-6-3 30 overhead kb lunges
Overhead squats 30 toes to bar
Burpees

AMRAP 16:
400m run
For time:
400m row
10-9-8-7-6-5-4-3-2-1
Shoulder-to-overhead (135/95)
Chest-to-bar pull ups
For time:
50-40-30-20-10
Wall ball (20/14)
AMRAP 12: Double unders
8 squat cleans (135/95)
12 push ups
 101 Free Workouts by @armenhammertv

4 rounds for time: 5 rounds for time:

8 power snatches (135/95) 200m row
12 toes to bar 10 thrusters (65/45)
16 burpees 4 bar muscle ups
rest 90 seconds

*sprint hard, rest well

5 rounds for time:
15 push ups
rest 30 seconds
15 pull ups AMRAP 15:
rest 30 seconds 3 snatches (135/95)
6 toes to bar
9 push ups

For time:
10-9-8-7-6-5-4-3-2-1
Hang squat clean thruster (135/95) 3 rounds of:
Burpees 4 minute AMRAP -
400m run buy in
10 kb swings (70/53, USA)
20 double unders
AMRAP 20: *rest 2 minutes between rounds
250m row
12 overhead squats (115/85)
12 GHD sit ups
AMRAP 12:
8 front squats (155/105)
12 burpees
AMRAP 8:
Double unders

*every time the rope stops, complete 10 2 rounds for time:

wall ball (20/14) 400m run
21 pull ups
21 box jump overs (24/20)
rest 2 minutes
 101 Free Workouts by @armenhammertv

AMRAP 15: For time:

30 toes to bar
60 burpees
90 double unders
3 rounds for time:
400m med ball run (20/14)
400m farmer's carry (2x53/2x35)
400m run
40 back squats (95/65)
40 burpees
40 double unders
40 front squats
40 burpees
40 double unders
40 overhead squats
40 burpees
40 double unders

AMRAP 4:
5 snatches (155/105)
50 double unders
*rest 2 minutes, repeat
4 rounds for time:
25 unbroken wall ball (20/14)
25 unbroken kb swings (70/53)
*rest 2 minutes between rounds
AMRAP 16:
12 front squats (185/125)
12 burpees
Rest 45 seconds
*rest 1 minute between rounds
For time:
60 second hollow hold
21 push jerks (135/85)
60 second hollow hold
15 push press
60 second hollow hold
9 strict press
AMRAP 20:
5 strict handstand push ups
10 pull ups
15 kb swings (70/53, USA)
4 rounds for reps:
AMRAP 3 -
5 power cleans (155/105)
5 strict handstand push ups
 101 Free Workouts by @armenhammertv

For time: 3 rounds of:

600m run
40 kb squat clean thrusters left (53/35)
600m run
40 kb squat clean thrusters right (53/35)
AMRAP 4 -
20 push ups
20 box jump overs (24/20)
20 KB rows (53/35, 10 each side)
*rest 1 minute between rounds

EMOM 10:
8 toes to bar + 8 burpees EMOM 14:
odd - 200m run
even - 10 toes to bar

AMRAP 12:
10 box jump overs (24/20)
20 wall ball (20/14) 6 rounds for time:
30 double unders 10 double kb cleans (70/53)
8 front rack lunges (8 total steps)
6 double kb push press
*rest 2 minutes between rounds
For time:
10-9-8-7-6-5-4-3-2-1
Thrusters (135/95)
Push ups Every 6 minutes for 3 rounds:
400m run
25 front squats (95/65)
25 kb swings (70/53, Russian)
Tabata mash up:
Thrusters (115/75)
Double unders
For time:
*20 seconds on/10 seconds rest alternating 40 deadlifts (155/105)
through these movements for 8 minutes 40 double unders
40 wall ball (20/14)
40 double unders
40 hand release push ups
AMRAP 12: 40 double unders
60 wall ball 40 pull ups
60 toes to bar 40 double unders
 101 Free Workouts by @armenhammertv

For time: AMRAP 10:

21-15-9 10 wall ball (20/14)
Power cleans (155/105) 10 alternating dumbbell snatch (50/35)
200m kettlebell farmer's carry (53x2/35x2)
after each round

Every 2 minutes for 10 rounds:

30 double unders
EMOM 20: 3 power cleans (185/125)
odd - 200m row 8 burpees
even - 15 push ups

10 rounds for reps:
40 seconds double unders
rest 20 seconds
40 seconds pull ups
rest 20 seconds
40 seconds hang power snatch (115/75)
rest 20 seconds
For time:
50 wall ball (20/14)
25 deadlifts (225/155)
50 wall ball
*every minute on the minute, stop and hold
a plank for 20 seconds

AMRAP 25:
For time: 200m run
21-15-9 20 box jump overs (24/20)
Front squats (135/95) 20 toes to bar
Burpees 20 kb swings (70/53, Russian)

EMOM 14: For time:

odd - 15 wall ball (20/14) 30-20-10
even - 3 power cleans (205/145) Handstand push ups
Pull ups
 101 Free Workouts by @armenhammertv

For time: AMRAP 12:

25 push ups 4 broad jumps (6'/4')
50 kb swings (53/35, USA) 8 push ups
100 double unders 12 kb goblet lunges (53/35)
50 kb swings
25 push up

For time:
30-20-10
Every 3 minutes for 5 rounds: One-handed kb swings (70/53, Russian)
200m run 300m run after each round
8 deadlifts (275/185)
8 toes to bar
AMRAP 20:
40 toes to bar
EMOM 14: 40 box jumps (24/20)
odd - 15 wall ball (20/14) 40 alternating dumbbell snatch (50/35)
even - 200m row

For time:
2 rounds for time: 50 double unders
50 air squats 5 thrusters (155/105)
40 push press (75/55) 10 strict pull ups
30 pull ups 15 box jump overs (30/24)
20 burpees 20 deadlifts (225/155)
15 box jump overs
10 strict pull ups
5 thrusters
For time: 50 double unders
60 dumbbell snatches (70/45)
60 dumbbell overhead lunges

3 rounds for time:

400m run
21 thrusters (75/55)
rest 2 minutes between rounds
 101 Free Workouts by @armenhammertv

AMRAP 25:
In 12 minutes: 10 push ups
Accumulate as much time in a handstand 5 strict pull ups
hold possible 10 kb swings (70/53, USA)
5 strict pull ups
*every time you come off the wall complete
the following:
8 toes to bar
8 push ups 2 rounds for time:
800m run
30 push press (95/65)
30 toes to bar
For time:
50-40-30-20-10
Double unders For time:
Single dumbbell push press (50/35) 50-40-30-20-10
seconds in a handstand hold
double unders
3 rounds for time:
8 below-the-knee hang squat snatch
(115/75) 3 rounds for time:
8 behind-the-neck snatch grip push press 75 double unders
8 back rack lunges 50 air squats
200m double kb farmer's walk (53/35) 25 calorie row

3 rounds for time of: AMRAP 8:

30 overhead plate sit ups (45/35) 10 thrusters (75/55)
30 overhead plate lunges 10 toes to bar
30 plate snatches

4 rounds for time:

10 rounds for time: 20 burpees
15 wall ball (20/14) 20 hang power snatches (95/65)
3 clean & jerks (155/105) 20 pull ups
200m run
 101 Free Workouts by @armenhammertv

For time: 8 rounds for time:

3-6-9-12-15 40 double unders
Toes to bar 20 kb swings (70/53, Russian)
Push press (135/95) 10 push press (115/75)
Box jump overs (30/24)

EMOM 24:
AMRAP 10: 1st minute: 20/15 calorie row
60 double unders 2nd minute: 7 wall ball + 7 push ups
30 kb swings (70/53, Russian) 3rd minute: 10 pull ups
15 ring dips

For Time:
AMRAP 20: 400m run
500m row 40 squat cleans (115/85)
400m run 400m run
21 burpees 40 shoulder to overhead

For time: 3 rounds for time:

800m run 30 wall ball (20/14)
30 snatches (115/85) 30 push ups
50 cal row

4 rounds for reps:

For time: AMRAP 2 -
21-15-9 10 wall ball (20/14)
Deadlifts (225/155) 10 burpees
Toes to bar *rest 1 minute between rounds
Hand release push ups
 101 Free Workouts by @armenhammertv

For time: AMRAP 12:

40 front squats (135/95) 10 calorie row
40 toes to bar 200m run
40 burpees 30 double unders

For time: 5 rounds for time:

100 double unders 20 wall ball (20/14)
50 kb swings (53/35, USA) 20 toes to bar
25 thrusters (95/65) 200m run

For time: 3 rounds for time:

1000m run 400m run
50 wall ball (20/14) 30 double unders
25 hang power cleans (155/105) 20 toes to bar
10 hang squat cleans (135/95)

For time:
800m run AMRAP 12:
..then.. 10 toes to bar
5 rounds of: 20 dumbbell snatches (50/35)
10 toes to bar 30 double unders
10 deadlifts (225/155)
..then..
1000m row
For time:
25 box jump overs (24/20)
For time: 50 burpee pull ups
120 double unders 75 kb swings (53/35, USA)
90 dumbbell overhead squats (50/35) 100 push press (75/55)
60 calorie row 400m plate run (45/35)
 101 Free Workouts by @armenhammertv

EMOM 14: 4 rounds for time:

odd - 20/15 cal row 500m row
even - 15 wall ball (20/14) 30 double unders
10 overhead squats (115/85)

For time:
150 double unders AMRAP 10 minutes:
90 kb swings (53/35, USA) 7 wall ball (20/14)
30 single kb thrusters 5 push ups
3 toes to bar

AMRAP 6 minutes:
7 toes to bar 3 rounds of:
8 box jump overs (24/20) AMRAP 3 minutes -
9 push press (95/65) 5 deadlifts (225/155)
*rest 1 minute, repeat 10 burpees
*rest 1 minute between rounds

For time:
1600m run 2 rounds for time:
2000m row 800m run
40 power cleans (155/105) 20 handstand push ups
20 snatches (115/85)

3 rounds for time:

40 wall ball (20/14)
30 toes to bar
200m medicine ball run Armen has been in the fitness space since 2011.
Between coaching, training, and owning a gym he’s
done and written thousands of workouts, most of
which didn’t suck. If you want to learn how to write
4 rounds for time: your own workouts that don’t suck, find his course
500m row at armen.teachable.com. He also covers CrossFit
as an analyst on his YouTube channel
10 back squats (185/135)
ArmenHammerTV.
 50 Free Sandbag Workouts, @armenhammertv @chase504

Every 90 seconds for 15 rounds: 5 rounds for time:

5 sandbag cleans, to shoulder (100/70) 20 sandbag squats, bear hug (150/100)
10 sandbag push press 60 second sandbag wall sit, bear hug
15 sandbag squats, bear hug *rest 2:00 between rounds

5 rounds for time: 10 rounds for time:

6 sandbag cleans, over shoulder (150/100) 10 touch-and-go sandbag cleans (100/70)
7 burpee over box (30”/24”) 10 alternating sandbag lunges, bear hug
10 sandbag push press
*rest 1:00 between rounds

3 rounds for time:

400m run
20 touch-and-go sandbag cleans (100/70) For time:
50 sandbag thrusters (100/70)

The Long Complex

Complete unbroken with the heaviest bag 3 rounds for time:
possible: 400m run
2 touch-and-go sandbag cleans 21 pull ups
2 squats, right shoulder 12 touch-and-go sandbag cleans (100/70)
1 push press
2 squats, left shoulder
1 push press
For time:
2 thrusters
50m sandbag carry, bear hug (200/150)
2 touch-and-go sandbag cleans
100 double unders
50 lateral box jump over (24”/20”)
100 double unders
6 rounds for time: 50m sandbag carry, bear hug (200/150)
90 second sandbag hold, bear hug
(200/150)
10 burpees over sandbag
 50 Free Sandbag Workouts, @armenhammertv @chase504

Every minute until failure: For time:

1 burpee 30-20-10
1 sandbag clean, over shoulder (150/100) Sandbag deadlifts (150/100)
*add an additional rep to each movement Burpees over sandbag
each minute until you can no longer
complete the required amount of reps
within the minute.
3 rounds for time:
800m run
10 sandbag burpee deadlifts (150/100)
4 rounds for time: 20 sandbag squats, bear hug
150m row
20 sandbag squats, shoulder (100/70)
150m row
Every 2 minutes until failure:
*rest 1:1
250m row
8 sandbag cleans, over shoulder (150/100)
*Complete the work within the 2 minutes.
For time: Once you can no longer complete the work
400m sandbag run (100/70) in 2 minutes the workout is over.
*rest 4 minutes
800m sandbag run
*rest 4 minutes
For time:
400m sandbag run
40 cal Assault Bike
30 box jump overs (30”/24”)
20 sandbag push press (150/100)
For time: 10 sandbag cleans, over shoulder
10-9-8-7-6-5-4-3-2-1
Sandbag over box (200/150, 40”/30”)
Burpee box get overs (40”/30”)
5 rounds for time:
12 sandbag deadlifts (100/70)
9 sandbag cleans, to shoulder
For time: 6 sandbag shoulder-to-overhead
21-15-9
Sandbag thrusters (100/70)
Pull ups
 50 Free Sandbag Workouts, @armenhammertv @chase504

Every 2 minutes for 10 rounds: 3 rounds for time:

5 strict pull ups 90 double unders
5 sandbag squats, bear hug (150/100) 60 push ups
15 push ups 30 alternating sandbag lunges, bear hug
5 sandbag squats, bear hug (100/70)

For time: AMRAP 12:

10-9-8-7-6-5-4-3-2-1 6 sandbag cleans, over shoulder (200/150)
12 burpee pull ups
Sandbag squats, bear hug (100/70)
Cal row

3 rounds for time:

*Rest 1:1
15 standing bike erg cals
20 push ups
10-9-8-7-6-5-4-3-2-1
15 standing bike erg cals
20 sandbag push press (100/70)
Sandbag push press
Cal ski

*Rest 1:1 3 rounds for time:

15 cal ski
10-9-8-7-6-5-4-3-2-1 20 squats
15 cal ski
Sandbag lunges, on shoulder 20 alternating sandbag lunges, bear hug
Cal bike (100/70)

For time: AMRAP 18:

1000m row 100m sandbag carry, bear hug (150/100)
40 sandbag thrusters (100/70) 20 Russian kettlebell swings (70/53)
1000m row 10 weighted sit ups with KB
 50 Free Sandbag Workouts, @armenhammertv @chase504

AMRAP 10: EMOM 20:

Ascending reps of -
1 burpee over sandbag
1 sandbag clean, to shoulder (100/70)
1 sandbag squat, shoulder
10m sandbag carry, on shoulder
*each round add a rep
For time:
10-9-8-7-6-5-4-3-2-1
Sandbag squats, bear hug (150/100)
Burpees over sandbag
For time:
100 double unders
10 sandbag cleans, over shoulder
(150/100)
80 double unders
8 sandbag cleans
60 double unders
6 sandbag cleans
40 double unders
4 sandbag cleans
20 double unders
2 sandbag cleans
Odd - 2 sandbag get ups (100/70)
Even - 8 sandbag lateral lunges, bear hug
For time:
1500m row
100 sandbag push press (100/70)
50 pull ups
For time:
200m sandbag carry, bear hug (100/70)
100m sandbag carry, front rack
50m sandbag carry, overhead
EMOM until failure:
2 sandbag cleans, over shoulder (200/150)
5 cal assault bike
*add 1 cal assault bike each minute
In 15 minutes:
Accumulate as much time as possible
holding a sandbag (150/100)
*Every time you drop complete a 200m run

4 rounds for time:

800m run
40 push ups
20 sandbag thrusters (100/70)

For time:
40 sandbag push press (100/70)
40 sandbag squats, shoulder
20 sandbag push press
20 sandbag squats, shoulder
For time:
1600m sandbag carry, any way (100/70)
*every time you drop the bag, complete 10
push ups and 10 lunges
Every 2 minutes for 10 rounds:
10 sandbag clean & jerks
10 burpees over sandbag
5 sandbag clean & jerks
5 burpees over sandbag
For time:
50 sandbag cleans, over shoulder
(150/100)
For time:
10-9-8-7-6-5-4-3-2-1
Sandbag bench press (100/70)
Sandbag squat clean, on shoulder
Sandbag deadlift
50 Free Sandbag Workouts, @armenhammertv @chase504
3 rounds for time:
10 sandbag cleans, over shoulder (150/10)
15 sandbag squats, bear hug
20 cal row
EMOM 10:
1 Complex of -
1 sandbag deadlift (150/100)
1 sandbag clean, to shoulder
1 sandbag squat, shoulder
1 sandbag push press
Every 4 minutes for 5 rounds:
60 second sandbag wall sit, bear hug
(200/150)
30 double unders
15 push ups
5 rounds for time:
60 second wall sit
15 sandbag squats, bear hug (150/100)
3 rounds for time:
50m sandbag carry, bear hug (150/100)
10 sandbag cleans, over shoulder
 50 Free Sandbag Workouts, @armenhammertv @chase504

For time:
40 sandbag clean & jerks (100/70)
40 burpees over sandbag
20 sandbag clean & jerks
20 burpees over sandbag

For time:
50 alternating sandbag lunges (100/70)
40 sandbag deadlifts
Armen has been in the fitness space since 2011.
30 sandbag squats, shoulder
Between coaching, training, and owning a gym he’s
20 sandbag push press done and written thousands of workouts, most of
10 burpees over sandbag which didn’t suck. If you want to learn how to write
your own workouts that don’t suck, find his courses
at armen.teachable.com. He also covers CrossFit
as an analyst on his YouTube channel
For time: ArmenHammerTV.
800m Run
100 sandbag squats, any way (100/70)
100 sandbag deadlifts
100 sandbag push press
100 sandbag floor press
800m Run
*partition reps however you want

Chase is a former collegiate wrestler, CrossFit

Regionals team competitor, and lifelong athlete.
Between wrestling, CrossFit, general training he’s
completed several thousand sandbag workouts -
most of which sucked. You can follow him on
Instagram @chase504. xoxoxo