Jump Rope WODs

Program Content

Type

amrap

WOD

5 pushups

5 standing broad jump

50 jump rope

Type

For time

WOD

Beginner A

10 Burpees

10 Burpees

15 Push-Ups

10 Burpees

15 Push-Ups

20 Lunges

10 Burpees

15 Push-Ups

20 Lunges

25 Sit-Ups

10 Burpees

15 Push-Ups

20 Lunges

25 Sit-Ups

30 Air Squats

Beginner B

10 Burpees

10 Burpees

15 Incline Box/Bench Push-Ups

10 Burpees

15 Incline Box/Bench Push-Ups

20 Lunges

10 Burpees

15 Incline Box/Bench Push-Ups

20 Lunges

25 Anchored Sit-Ups

10 Burpees

15 Incline Box/Bench Push-Ups

20 Lunges

25 Anchored Sit-Ups

30 Air Squats

Type

amrap

WOD

5 pushups

5 standing broad jump

25 jump rope

Type

For time

WOD

250 Double-Unders

200 Walking Lunges

150 Sit-Ups

100 Push-Ups

50 Burpees

Note

With a running clock, as fast as possible perform the prescribed work. Split works as you wish. Score is the time on the clock when all the 750 reps are completed.

Scaling Options For Time 250 Jumping Jacks 200 Walking Lunges 150 Sit-Ups 100 Push-Ups 50 Burpees

Type

amrap

WOD

10 pushups

10 standing broad jump

50 jump rope

Type

amrap

WOD

1 pushup,

1 sbj,

10 jump rope

2 pushups,

2 sbj,

20 jump rope

3 pushups,

3 sbj,

30 jump rope Etc.

Type

For time

WOD

Buy-In:

200 Double-Unders

50-40-30-20-10 reps of:

Sumo Deadlift High-Pulls (pick load and object)

Walking Lunges

Burpees Over Object

Type

amrap

WOD

5 burpees

15 scissor leg lifts

50 jumprope

Type

AMRAP

WOD

AMRAP in 20 minutes

40 Air Squats

20 Push-Ups

10 Reverse Burpees

Every 2 minutes on the minute starting 0:00,

perform: 40 Double-Unders

Note

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Every 2 minutes on the minute starting at 0:00, perform 40 Double-Unders.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Scaling AMRAP in 20 minutes 40 Air Squats 20 Knee Push-Ups 10 Burpees Every 2 minutes on the minute starting 0:00, perform: 60 Single-Unders

Type

amrap

WOD

1 burpee,

1 s.leg lifts,

10 jumprope

2 burpee,

2 s.leg lifts,

20 jumprope

3 burpee,

3 s.leg lifts,

30 jumprope Etc.

Type

For time

WOD

75 Air Squats

60 Double-Unders

45 Pull-Ups

30 Push-Ups

Type

for time

WOD

1000 Double-Unders

Type

EMOM

WOD

EMOM for 12 minutes

Minute 1: 9/7 Burpees

Minute 2: 20 Sit-Ups

Minute 3: 50 Double-Unders

Repeat 4 times

Note

On a 12-minute clock, perform the prescribed work in each minute. Rotate to the next station after 1 minute.

For the first minute, athletes must perform 9 Burpees for men and 7 Burpees for women. For the second minute, perform 20 Sit-Ups. For the third minute, perform 50 Double-Unders. Repeat 4 times.

Score is the total number of repetitions completed before the 12-minute clock stops.

Type

for time

WOD

Time: Seven minutes.

Do double-unders for max reps,

meaning as many as you can in seven minutes with minimal rest between sets.

Type

max reps

WOD

Time: Seven minutes.

Do jump rope single-unders for max reps, meaning do as many as you can in seven minutes with minimal rest between sets.

A single-under is where the rope makes one pass under your feet in a single jump.

Type

For time

WOD

5 Rounds for Time

10 Pike Compressions

25 Lunge Squat Complexes

100 Double-Unders

1 Lunge Squat

Complex consists of:

1 Right-Leg Lunge,

2 Left-Leg Lunge,

1 Air Squat

Note

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of the Double-Unders is completed.

Movement Standard Pike Compression: Sit on the ground with both legs fully extended. Place both hands on your side and plant them firmly.

Lift both legs up to a 45-degree angle keeping full extension while using the hands to keep balance. Move your legs back to a neutral position without touching the ground. This counts as one rep.

Type

For time

WOD

100 Double-Unders

90 Superman Holds

80 Shotguns

70 Jumping Lunges

60 Reverse Snow Angels

50 Handstand Push-Ups

60 Reverse Snow Angels

70 Jumping Lunges

80 Shotguns

90 Superman Holds

100 Double-Unders

Note

With a running clock, as fast as possible perform the prescribed work in the order written. Score is the time on the clock when the second set of the 100 Double-Unders is completed.

Movement Standards Shotgun: From a Hollow Hold position, perform a Tuck Up with an explosive return to the Hollow Hold position at the end of each rep.

Watch: Shotgun Movement Demo Reverse Snow Angel: Lay flat on the ground with the stomach touching the ground. Lift both legs and arms in the air similar to Superman Hold.

Move the arms from the top of the head towards the back in a semi-circle motion as if drawing wings with your arms. From the back, move the hand overhead from the starting position to count as one rep.

Watch: Reverse Snow Angel Movement Demo Jumping Lunge: This is a standard Lunge wherein athlete jumps in the air during full extension.

Type

AMRAP

WOD

AMRAP in 20 minutes

5 Strict Handstand Push-Ups

25 Hollow Rocks

50 Double-Unders

Note

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Type

emom

WOD

Time: Ten Minutes.

Every minute, on the minute (EMOM), complete thirty double-unders or sixty sixty single-unders.

EMOM stands for “every minute, on the minute.” This means you are to perform a specific task, in this case jumping rope, every time the clock hits :00.

Rest during the time leftover before the next minute begins.

Type

amrap

WOD

As many rounds as possible (AMRAP) in 15 minutes.

30 Double-unders or 60 single-unders.

15 Push-ups

15 Air Squats

Type

AMRAP

WOD

AMRAP in 20 minutes

200 meter Run

30 Double-Unders

20 Air Squats

10 Burpee Tuck Jumps

Note

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Type

for time

WOD

Double-Unders (jump rope)

Sit-ups 50-40-30-20-10

Rep Rounds for Time

Type

For time

WOD

50 Air Squats

50 Double-Unders

50 Thrusters (pick object and load)

50 Double-Unders

50 Burpees

50 Double-Unders

50 Alternating Lunges

50 Double-Unders

50 Snatches (pick object and load)

50 Double-Unders

50 Push-Ups

Note

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the 50th Push-Up is completed.

Type

for time

WOD

Single unders Pushups 50-40-30-20-10

Rep Rounds for Time

Type

Fixed Rounds

WOD

6 rounds of:

1 minute of burpees

1 minute of air squats

1 minute of double unders

1 minute rest

Note

The bodyweight version of The Ghost; replicating six three-minute rounds in a fight. Don’t hold back, this is about mental toughness.

Advanced scores would be 20 burpees, 50 air squats and 70 double unders. Intermediate would be 17 burpees, 45 air squats, 60 double unders.

Beginners aim for 10-15 burpees, 30-40 air squats and 40-50 double unders. Aim to match each round rep for rep!

If you are new to double unders this is the PERFECT workout to practice them, it is controlled by the time limit which means that you won’t get held back by this movement. Use each minute to do as many double under attempts as possible.

My guidance is to always start each attempt with 2 single unders then jump extra high when you go for your double under.

It’s easy to default to singles in workouts but it’s mega-important that you practice a high-intensity workout environment – you will surprise yourself!

Type

for time

WOD

10 Turkish Get-ups (1 or 3 gallon jug of water)

20 Double-Unders

30 Walking Lunges

40 Push-ups

30 Squats

20 Leg lifts

10 Box Burpees

2 Rounds for Time

Type

For time

WOD

5 Rounds For Time

90 seconds Single-Unders

50-40-30-20-10 Reps of:

Alternating Lunges

Push-Ups

Sit-Ups

Note

Start each round with 90 seconds of jump rope (singles), then do 50 reps of each of the other movements.

Start round two with 90 seconds of jump rope again, then do 40 reps of each of the other movements.

Continue with the descending rep scheme for five total rounds.

Type

fixed rounds

WOD

30 HSPU

40 Jump squats

50 Situps

60 Squats

70 Double unders

Type

For time

WOD

For Time (in a Team of 3)

Buy-In:

800 meter Run

12 Rounds of:

10 Synchronized Burpees

25 Double-Unders

Cash-Out:

800 meter Run

Note

With a running clock, as fast as possible perform the prescribed work in the order written.

The team will run 800 meters together. After the run, they will do 12 rounds of synchronized Burpees and Double-Unders. Only one athlete can work at a time on the Double-Unders.

After the 12 rounds, the team will run 800 meters together. Score is the time on the clock when the last 800 meter run is completed.

Type

for time

WOD

100 Single unders

50 Squats

5 rounds for time

Type

amrap

WOD

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots (14 lb. to 9 ft./20 lb. to 10 ft.)

100 double-unders

Note

Scaled Complete as many rounds and reps as possible in 14 minutes of:

7 pull-ups

50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)

100 single-unders

Foundations Complete as many rounds and reps as possible in 14 minutes of:

7 push-ups, from feet or knees

25 squats or sit-to-stands

50 jumping jacks or lateral steps

Equipment Free Complete as many rounds and reps as possible in 14 minutes of:

14 dips between chairs

50 air squats

100 jumping jacks

Type

For time

WOD

800 meter Run

50 Double-Unders

25/18 Handstand Push-Ups

100 Double-Unders 25/18

Handstand Push-Ups

50 Double-Unders

800 meter Run

Note

With a running clock, as fast as possible perform the prescribed work in the order written. Score is the time on the clock when the last 800 meter Run is completed.

Tips and Strategy The strategy should be to keep a steady pace and try not to get too gassed on the first run so you don’t miss too many Double-Unders. The Handstand Push-Ups may need to be broken up early.

Intended Stimulus The athlete should be able to test their conditioning. The first set of Handstand Push-Up should be a number that the athlete can do unbroken if they were fresh.

The athlete should push the pace on the second run.

Scaling Intermediate For Time

800 meter Run

50 Double-Unders 20/14 Handstand Push-Ups

100 Double-Unders 20/14 Handstand Push-Ups

50 Double-Unders

800 meter Run

Beginner For Time

800 meter Run

50 Single-Unders 25/18

Pike Push-Ups

100 Single-Unders 25/18

Pike Push-Ups

50 Single-Unders

800 meter Run

Type

for time

WOD

4 rounds for time of:

15 GHD sit-ups

30 thrusters

45 double-unders  45 lb.  65 lb.

Note

Scaling: This workout is light and quick.

The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD.

Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option: 4 rounds for time of: 10 GHD sit-ups 30 thrusters 45 double-unders  35 lb.  45 lb.

Beginner Option: 3 rounds for time of: 15 sit-ups 30 squats 45 single-unders

Type

EMOM

WOD

EMOM for 24 minutes

Minute 1: Run for Distance

Minute 2: Air Squats

Minute 3: Double-Unders

MInute 4: Rest

Note

On a 24-minute clock, perform 1 minute of work at each of the 3 stations for 6 rounds. Move immediately to the next station after 1 minute.

The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round.

Score is the total number of repetitions completed before the 24-minute clock stops.

Type

Max Reps

WOD

3 Rounds for Max Reps in 17 minutes

1 minute Air Squats

1 minute Burpees

1 minute Double-Unders

1 minute Push-Ups

1 minute Shuttle Runs

1 minute Rest

Note

On a 17-minute clock, perform as many repetitions as possible of the prescribed movements in 5 stations for 3 rounds.

Athlete has 1 minute to execute each movement before rotating to the next one. Rest 1 minute after each round.

Score is the total number of repetitions completed before the 17-minute clock stops.

Type

AMRAP

WOD

Three 2-Minute AMRAPs in 10 minutes

400 meter Run

Max Double-Unders

Rest 2 minutes

Note

On a 10-minute clock, perform 3 rounds of 2-minute AMRAPs of 400 meter Run and max repetitions of Double-Unders in the remaining time.

Rest 2 minutes before moving on to the next 2-minute AMRAP. Score is the total number of rounds and repetitions completed before the 10-minute clock stops.

Type

For time

WOD

20 Handstand Push-Ups

40 Sit-Ups

50 Double-Unders

Rest 3 minutes

Note

With a running clock, as fast as possible complete the prescribed work in the order written for 5 rounds. Rest precisely 3 minutes between rounds. Score is the time on the clock when the last round of the Double-Unders is completed. Scaling Options Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets.

Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.

Intermediate 4 Rounds for Time 10 Handstand Push-Ups 20 Deadlifts (135/95 lb) 30 Sit-Ups 40 Double-Unders Beginner 3 Rounds for Time 20 Knee Push-Ups 20 Deadlifts (65/45 lb) 20 Sit-Ups 50 Single-Unders

Type

AMRAP

WOD

AMRAP in 20 minutes

40 Air Squats

80 Double-Unders

Type

For time

WOD

5 Rounds For Time

30 Double-Unders

20 Knees-to-Elbows

10 Handstand Push-Ups

Type

For time

WOD

For Time Buy-In:

200 Double-Unders

50-40-30-20-10 reps of:

Sumo Deadlift High-Pulls (pick load and object)

Walking Lunges

Burpees Over Object

Note

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 200 Double-Unders.

Then, athelete must perform 50 Sumo Deadlift High-Pulls, 50 Walking Lunges, and 50 Burpees over Object to 40 repetitions of the three movements and so on.

Score is the time on the clock when the last round of Burpees is completed.

Type

AMRAP

WOD

AMRAP in 20 minutes

40 Air Squats

20 Push-Ups

10 Reverse Burpees Every 2 minutes on the minute starting 0:00,

perform:

40 Double-Unders

Note

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Every 2 minutes on the minute starting at 0:00, perform 40 Double-Unders.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Scaling AMRAP in 20 minutes 40 Air Squats 20 Knee Push-Ups 10 Burpees Every 2 minutes on the minute starting 0:00, perform: 60 Single-Unders

Type

For time

WOD

20 Rounds for Time

6 Push-Ups

12 Alternating Lunges

18 Double-Unders

Note

With a running clock, as fast as possible perform the prescribed work in the order written for 20 rounds.

Score is the time on the clock when the last round of Double-Unders is completed.

Type

For time

WOD

Pull a random card and perform the corresponding movement for that card.

The number of repetitions will be the number of the card drawn.

Red Number Cards = Air Squats

Black Number Cards = Hand Release Push-Ups

Aces = 1 repetition

Face Cards = 35 Double-Unders

Jokers = 100 Sit-Ups

Type

For time

WOD

For Time (in a Team of 3)

Buy-In:

800 meter Run

12 Rounds of:

10 Synchronized Burpees

25 Double-Unders

Cash-Out:

800 meter Run

Type

For time

WOD

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

Type

total reps

WOD

5 Rounds for Total Reps in 24 minutes

1 minute Max Burpees Over the Rope

1 minute Max Double-Unders

1 minute Max Hand Release Push-Ups

1 minute Max Jumping Lunges

1 minute Rest

Note

In “Fight Gone Bad” style, perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute.

The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep.

Score is the total number of repetitions completed before the 24-minute clock stops. Tips and Strategy Go hard the first time to find a baseline and get a feel for the workout.

This workout can be repeated/retested. Scaling Most athletes can attempt this as it’s written, but Single-Unders can be subbed for Double-Unders, and Hand Elevated Push-Ups on a Box can be subbed in for Hand Release Push-Ups. Jumping Lunges can be reduced to Stationary Lunges.

Type

EMOM

WOD

Even Minutes:

Max Strict Handstand Push-Ups

Odd Minutes:

50 Double-Unders Continue until you complete 100 Strict Handstand Push-Ups

Note

With a running clock, as fast as possible accumulate the 100 Strict Handstand Push-Ups. Start at 0:00 and complete as many Handstand Push-Ups as possible until the top of the next minute.

At 1:00 complete 50 Double-Unders and rest until the top of the next minute.

At 3:00 resume the Handstand Push-Ups and complete as many as possible until the next minute. Continue in this manner until 100 Handstand Push-Ups are completed.

Score: The total time it takes to complete the 100 Handstand Push-Ups.

Scaling: Deficit Pike Push-Ups Pike Push-Ups Deficit Push-Ups Push-Ups See also: Handstand Push-Up scaling options

Type

For time

WOD

250 Double-Unders

200 Walking Lunges

150 Sit-Ups

100 Push-Ups

50 Burpees

Note

With a running clock, as fast as possible perform the prescribed work. Split works as you wish.

Score is the time on the clock when all the 750 reps are completed.

Scaling Options For Time 250 Jumping Jacks 200 Walking Lunges 150 Sit-Ups 100 Push-Ups 50 Burpees

Type

For time

WOD

800 meter Run

50 Double-Unders

25/18 Handstand Push-Ups

100 Double-Unders

25/18 Handstand Push-Ups

50 Double-Unders

800 meter Run

Note

With a running clock, as fast as possible perform the prescribed work in the order written. Score is the time on the clock when the last 800 meter Run is completed.

Tips and Strategy The strategy should be to keep a steady pace and try not to get too gassed on the first run so you don’t miss too many Double-Unders. The Handstand Push-Ups may need to be broken up early.

Intended Stimulus The athlete should be able to test their conditioning. The first set of Handstand Push-Up should be a number that the athlete can do unbroken if they were fresh.

The athlete should push the pace on the second run.

Scaling Intermediate For Time

800 meter Run

50 Double-Unders

20/14 Handstand Push-Ups

100 Double-Unders

20/14 Handstand Push-Ups

50 Double-Unders

800 meter Run

Beginner For Time

800 meter Run

50 Single-Unders

25/18 Pike Push-Ups

100 Single-Unders

25/18 Pike Push-Ups

50 Single-Unders

800 meter Run

Type

For time

WOD

75 Air Squats

60 Double-Unders

45 Pull-Ups

30 Push-Ups

Note

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the Push-Ups are completed.

Type

EMOM

WOD

EMOM for 12 minutes

Minute 1: 9/7 Burpees

Minute 2: 20 Sit-Ups

Minute 3: 50 Double-Unders

Repeat 4 times

Note

On a 12-minute clock, perform the prescribed work in each minute. Rotate to the next station after 1 minute.

For the first minute, athletes must perform 9 Burpees for men and 7 Burpees for women.

For the second minute, perform 20 Sit-Ups. For the third minute, perform 50 Double-Unders.

Repeat 4 times. Score is the total number of repetitions completed before the 12-minute clock stops.

Type

EMOM

WOD

EMOM for 24 minutes

Minute 1: Run for Distance

Minute 2: Air Squats

Minute 3: Double-Unders

Minute 4: Rest

Note

On a 24-minute clock, perform 1 minute of work at each of the 3 stations for 6 rounds. Move immediately to the next station after 1 minute.

The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round.

Score is the total number of repetitions completed before the 24-minute clock stops.

Type

Max Reps

WOD

3 Rounds for Max Reps in 17 minutes

1 minute Air Squats

1 minute Burpees

1 minute Double-Unders

1 minute Push-Ups

1 minute Shuttle Runs

1 minute Rest

Note

On a 17-minute clock, perform as many repetitions as possible of the prescribed movements in 5 stations for 3 rounds.

Athlete has 1 minute to execute each movement before rotating to the next one. Rest 1 minute after each round.

Score is the total number of repetitions completed before the 17-minute clock stops.

Type

For time

WOD

100 Double-Unders

90 Superman Holds

80 Shotguns

70 Jumping Lunges

60 Reverse Snow Angels

50 Handstand Push-Ups

60 Reverse Snow Angels

70 Jumping Lunges

80 Shotguns

90 Superman Holds

100 Double-Unders

Note

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the second set of the 100 Double-Unders is completed.

Movement Standards Shotgun: From a Hollow Hold position, perform a Tuck Up with an explosive return to the Hollow Hold position at the end of each rep. Watch: Shotgun Movement Demo Reverse Snow Angel: Lay flat on the ground with the stomach touching the ground. Lift both legs and arms in the air similar to Superman Hold.

Move the arms from the top of the head towards the back in a semi-circle motion as if drawing wings with your arms.

From the back, move the hand overhead from the starting position to count as one rep. Watch: Reverse Snow Angel Movement Demo Jumping Lunge: This is a standard Lunge wherein athlete jumps in the air during full extension.

Type

AMRAP

WOD

Three 2-Minute AMRAPs in 10 minutes

400 meter Run

Max Double-Unders

Rest 2 minutes

Note

On a 10-minute clock, perform 3 rounds of 2-minute AMRAPs of 400 meter Run and max repetitions of Double-Unders in the remaining time.

Rest 2 minutes before moving on to the next 2-minute AMRAP.

Score is the total number of rounds and repetitions completed before the 10-minute clock stops.

Type

For time

WOD

5 Rounds for Time

10 Pike Compressions

25 Lunge Squat Complexes

100 Double-Unders

1 Lunge Squat Complex consists of:

1 Right-Leg Lunge,

2 Left-Leg Lunge,

1 Air Squat

Note

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of the Double-Unders is completed. Movement Standard Pike Compression: Sit on the ground with both legs fully extended.

Place both hands on your side and plant them firmly. Lift both legs up to a 45-degree angle keeping full extension while using the hands to keep balance.

Move your legs back to a neutral position without touching the ground. This counts as one rep.

Type

For time

WOD

50 Air Squats

50 Double-Unders

50 Thrusters (pick object and load)

50 Double-Unders

50 Burpees

50 Double-Unders

50 Alternating Lunges

50 Double-Unders

50 Snatches (pick object and load)

50 Double-Unders

50 Push-Ups

Note

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the 50th Push-Up is completed.

Type

Fixed Rounds

WOD

6 rounds of:

1 minute of burpees

1 minute of air squats

1 minute of double unders

1 minute rest

Note

The bodyweight version of The Ghost; replicating six three-minute rounds in a fight. Don’t hold back, this is about mental toughness.

Advanced scores would be 20 burpees, 50 air squats and 70 double unders. Intermediate would be 17 burpees, 45 air squats, 60 double unders.

Beginners aim for 10-15 burpees, 30-40 air squats and 40-50 double unders. Aim to match each round rep for rep!

If you are new to double unders this is the PERFECT workout to practice them, it is controlled by the time limit which means that you won’t get held back by this movement.

Use each minute to do as many double under attempts as possible. My guidance is to always start each attempt with 2 single unders then jump extra high when you go for your double under.

It’s easy to default to singles in workouts but it’s mega-important that you practice a high-intensity workout environment – you will surprise yourself!

Type

For time

WOD

400 Double-Unders

300 Air Squats

200 Sit-Ups

100 Hand Release Push-Ups

50 Burpees

Type

AMRAP

WOD

AMRAP in 10 minutes

30 Double-Unders

15 Push-Ups

Note

On a 10-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 10-minute clock stops.

Type

For time

WOD

50 Air Squats

50 Double-Unders

50 Thrusters (pick object and load)

50 Double-Unders

50 Burpees

50 Double-Unders

50 Alternating Lunges

50 Double-Unders

50 Snatches (pick object and load)

50 Double-Unders

50 Push-Ups

Note

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the 50th Push-Up is completed.

Type

AMRAP

WOD

AMRAP in 20 minutes

200 meter Run

30 Double-Unders

20 Air Squats

10 Burpee Tuck Jumps

Note

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Type

For time

WOD

5 Rounds for Time

10 Handstand Push-Ups

20 Double-Unders

Type

For time

WOD

3 Rounds for Time

19 Handstand Push-Ups

29 Burpees

39 Double-Unders

Type

For time

WOD

150 Double-Unders

100 Sit-Ups

25 Burpees

Type

For time

WOD

55 Double-Unders

1-2-3-4-5-6-7-8-9-10 Reps of:

Over-the-Bar Burpees

55 Double-Unders

Type

For time

WOD

150 Double-Unders

100 Sit-Ups

25 Burpees

Type

total reps

WOD

6 Rounds for Total Reps in 23 minutes

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest

Note

Athletes will work for three minutes straight before resting for one minute.

“The Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total reps completed at the end of the six rounds.

Athletes can keep a running count from movement to movement, or add up all three during their rest period.

Type

For time

WOD

5 Rounds For Time

30 Double-Unders

20 Knees-to-Elbows

10 Handstand Push-Ups

Type

For time

WOD

5 rounds for time:

30 double unders

30 Squats

Type

For time

WOD

5 Rounds For Time

30 Double-Unders

20 Knees-to-Elbows

10 Handstand Push-Ups

Type

AMRAP

WOD

AMRAP 15 minutes

50 Double Unders (100 singles)

10 Walkouts

Type

Fixed Rounds

WOD

50 double unders

50 sit-ups

40 double unders

40 sit-ups

30 double unders

30 sit-ups

20 double unders

20 sit-ups

10 double unders

10 sit-ups

Type

for time

WOD

50-40-30-20-10 Double unders

AbMat Situps

Type

for time

WOD

50 double unders

21 kettlebell swings at 55 lbs.

12 pull-ups

Type

for time

WOD

10 thrusters w/ 135 lbs

50 double unders

8 thrusters w/ 135 lbs

40 double unders

6 thrusters w/ 135 lbs

30 double unders

4 thrusters w/ 135 lbs

20 double unders

2 thrusters w/135 lbs

10 double unders

Type

for time

WOD

3 rounds for time

25 double-unders

15 sit-ups