WOD Explorer

For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

For time: 20 wall-ball shots 18 box step-overs 30 wall-ball shots 18 box step-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box step-overs 30 wall-ball shots 18 box step-overs 20 wall-ball shots Time cap: 12 minutes ♀ 10-lb (4-kg) medicine ball to a 9-foot target, 20-inch box ♂ 14-lb (6-kg) medicine ball to a 10-foot target, 20-inch box *The load, box height, and target height are suggested starting points. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the loads and/or heights as your skill level allows.

For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 10-lb (4-kg) medicine ball, 9-foot target, 20-inch box (may step up) ♂ 14-lb (6-kg) medicine ball, 10-foot target, 24-inch box (may step up)

For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 jumping pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups Time cap: 15 minutes ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell

For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

For time: 80-foot walking lunge 20 alternating dumbbell snatches 20 bent-over rows 80-foot walking lunge 20 alternating dumbbell snatches 20 ring rows 80-foot walking lunge 20 alternating dumbbell snatches 20 jumping pull-ups Time cap: 15 minutes ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell *The loads are a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)

For time: 2 rounds of: 12 burpees 12 cleans, weight 1 12 burpees 12 thrusters, weight 1 2 rounds of: 12 burpees 12 cleans, weight 2 12 burpees 12 thrusters, weight 2 2 rounds of: 12 burpees 12 cleans, weight 3 12 burpees 12 thrusters, weight 3 Time cap: 16 minutes ♀ 25, 35, 45 lb (10, 15, 20 kg) ♂ 45, 55, 65 lb (20, 25, 29 kg) *The loads are a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

For time: 2 rounds of: 12 burpees over the bar (may step over barbell) 12 cleans, weight 1 12 burpees over the bar (may step over barbell) 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar (may step over barbell) 12 cleans, weight 2 12 burpees over the bar (may step over barbell) 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar (may step over barbell) 12 cleans, weight 3 12 burpees over the bar (may step over barbell) 12 thrusters, weight 3 Time cap: 16 minutes ♀ 45, 55, 65 lb (20, 25, 29 kg) ♂ 65, 85, 95 lb (29, 38, 43 kg)

(22.3 repeat)  For time:  21 bent-over rows  42 jumps  21 thrusters  18 jumping pull-ups  36 jumps  18 thrusters  15 jumping chest-to-bar pull-ups  30 jumps  15 thrusters  Time cap: 12 minutes  ♀ 35-lb (15-kg) barbell  ♂ 45-lb (20-kg) barbell  *The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

(22.3 repeat) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes ♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb (20, 25, 29 kg) ♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb (29, 38, 47 kg)

(22.3 repeat) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)

For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes ♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch ♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

For time:  5 bear crawls  50 strokes on the rower  5 bear crawls  25 deadlifts  5 bear crawls  25 cleans  5 bear crawls  25 snatches  5 bear crawls  50 strokes on the rower  Time cap: 20 minutes  ♀ 75, 55, 35 lb (34, 25, 15 kg)  ♂ 95, 65, 45 lb (43, 29, 20 kg)  *The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes ♀ Scaled wall walks | 85, 65, 45 lb (38, 29, 20 kg) ♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)

For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell *Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell  ♂ 50-lb (22.5-kg) dumbbell

For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell *Time cap: 15 minutes ♀ 20-lb (10-kg) dumbbell  ♂ 35-lb (15-kg) dumbbell

For time: 21 dumbbell snatches, arm 1 21 burpees 21 dumbbell snatches, arm 2 21 burpees 15 dumbbell snatches, arm 1 15 burpees 15 dumbbell snatches, arm 2 15 burpees 9 dumbbell snatches, arm 1 9 burpees 9 dumbbell snatches, arm 2 9 burpees Time cap: 15 minutes ♀ 15-lb (7.5-kg) dumbbell* ♂ 25-lb (12.5-kg) dumbbell* *The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

All for time:  5 rounds of:      10 thrusters with a stick, weight 1     10 bent-over rows, weight 2 Rest 1 minute, then: 5 rounds of:      7 thrusters, weight 2     7 push-ups  Time cap: 15 minutes ♀ stick (weight 1), 35 lb/15 kg (weight 2)* ♂ stick (weight 1), 45 lb/20 kg (weight 2)* *The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.

All for time:  5 rounds of:      10 thrusters, weight 1     10 jumping chest-to-bar pull-ups  Rest 1 minute, then: 5 rounds of:      7 thrusters, weight 2     7 chin-over-bar pull-ups Time cap: 15 minutes ♀ 45 lb, 65 lb (20, 29 kg) ♂ 65 lb, 95 lb (29, 43 kg)

All for time:  5 rounds of:          10 thrusters, weight 1     10 chest-to-bar pull-ups  Rest 1 minute, then: 5 rounds of:      7 thrusters, weight 2     7 bar muscle-ups  Time cap: 15 minutes ♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg)

For time: 5 bear crawls 50 jumping jacks 15 snatches 5 bear crawls 55 jumping jacks 12 snatches 5 bear crawls 60 jumping jacks 9 snatches 5 bear crawls 65 jumping jacks 6 snatches ♀35 lb* ♂45 lb* Time cap: 12 minutes If your snatch technique is sound and the weight feels comfortable, consider adding 5 lb to the bar after completing each set of snatches. *The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees 155-lb barbell Time cap: 10 minutes

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees 95-lb barbell, may step over on burpees Time cap: 10 minutes

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Burpees 55-lb barbell Time cap: 10 minutes

For time: 21 jumping chin-over-bar pull-ups 42 single-unders 21 thrusters (weight 1) 18 chin-over-bar pull-ups 36 single-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 single-unders 15 thrusters (weight 3) 45 lb, then 55 lb, then 65 lb Time cap: 12 minutes

For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) 65 lb, then 75 lb, then 85 lb Time cap: 12 minutes

For time: 21 bent-over rows 42 jumping jacks 21 thrusters 18 jumping chin-over-bar pull-ups 36 jumping jacks 18 thrusters 15 jumping chest-to-bar pull-ups 30 jumping jacks 15 thrusters 35 lb  Time cap: 12 minutes

For time: 1 bear crawl 10 jumping jacks 3 bear crawls 30 jumping jacks 6 bear crawls 60 jumping jacks 9 bear crawls 90 jumping jacks 15  bear crawls 150 jumping jacks 21 bear crawls 210 jumping jacks The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest. The jumping jacks can be modified to a “stepping jack” if needed. Time cap: 15 min.

For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min.