Free Workouts
These metabolic conditioning workouts are intended for those experienced in weightlifting and/ or cross training. Please do not start a new workout routine without consulting your doctor.
For Time:
60 cal bike erg
30 deadlift
15 devil’s press
40 cal bike
20 deadlift
10 devil’s press
30 cal bike
10 deadlift
5 devil’s press
6 Rounds (2 min work, 1 min rest)
Rounds 1, 3, 5
30 jump rope
6 burpees over the bar
MAX power cleans
Rounds 2, 4, 6
30 jump rope
6 power cleans
MAX burpees over the bar
Every :90 X 10
10 cal assault bike sprint
8 jump squat
MAX dumbbell snatch
21-15-9
deadlift
hang clean
Rest 1:00
15-12-9
deadlift
hang clean
shoulder to overhead
Rest 1:00
9-6-3
deadlift
hang clean
shoulder to overhead
burpee over the bar
10-8-6-4-2-4-6-8-10
jump lunges (per leg)
v-up
**200m run + 3 wall walks b/w rounds
50 dumbbell burpee squat cleans for time
**every 2:00 including 0, 30 double or single unders
3 Rounds for time:
800m run
30 dumbbell deadlifts
30 burpees
8 Min AMRAP
12 cal row
10 wall balls
8 (heavy) kettlebell swings
-Rest until 10 min mark-
30 kettlebell swings
60 wall balls
30 cal row
For Time:
50 bear complex*
Every :90-
5 plate ground to overhead
10 lateral hop overs (over plate)
*bear complex-
1 squat clean thruster to back rack squat to press= 1 rep
18 Min AMRAP
:30 front rack barbell hold
3-6-9-12-15-etc. push press
10 call assault bike
For Time:
600m run
21-15-9
sumo deadlift highpull (barbell)
burpee over bar
600m run
1-10
dumbbell deadlift
dumbbell hang squat clean
*100m sprint between rounds
4 Rounds for time:
8 kettlebell clean per side
20 cal row
25 wall balls
20 Minute AMRAP
4-8-12-16-20-etc.
power snatch (barbell)
overhead lunge
800m concept bike
EMOM 25
1- tabata battle ropes (2 rounds per minute)
2- tabata air squats (2 rounds per minute)
3- tabata kettlebell swing (2 rounds per minute)
4- MAX cal row (rowing for full minute)
5- rest
8 Rounds, every 2:00
1:00 wall sit
10 dumbbell ground to overhead
5 dumbbell front rack squat
4 Rounds for time:
1500m concept bike
200ft heavy sandbag carry
15 power cleans
20 Minute AMRAP
100m empty sled sprint
12 dumbbell push press
6 dumbbell front rack squats
3 dumbbell man makers*
*man maker= plank row R, row L, pushup, stand from burpee, clean to thruster