WOD Explorer

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 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)

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.

As many rounds and reps as possible in 15 minutes of:  3 burpees  3 dumbbell hang clean-to-overheads  30-foot walking lunge (2 x 15 feet)  *After completing each round, add 3 reps to the burpees and hang clean-to-overheads.  ♀ 10-lb (5-kg) dumbbell  ♂ 20-lb (10-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.

As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell

As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. ♀ 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 ♀ 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.

23.2A: Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs or walks (1 rep = 50 ft) *Add 5 burpees after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster for best technique and load. Time begins immediately following the completion of 23.2A. Start with the stick and only add load if technique is sound. If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

23.2A: Complete as many reps as possible in 15 minutes of: 5 burpees  10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpees after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)

23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)

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

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

For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 35-lb. dumbbell, 20-in. box (step-ups permitted) Time cap: 20 min.

For time: 10 alternating snatches 15 burpees 20 alternating snatches 15 burpees 30 alternating snatches 15 burpees 40 alternating snatches 15 burpees 50 alternating snatches 15 burpees Use a 10-lb. dumbbell or household item for the snatch. To modify the burpee, omit the push-up portion or elevate the hands during the push-up. Time cap: 20 minutes

For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min.

10 rounds for time of: 8 ground-to-overheads, 65 lb. 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes

10 rounds for time of: 8 ground-to-overheads, 95 lb. 10 bar-facing burpees Time cap: 15 minutes

Workout 19.4 For total time: 3 rounds of:   10 snatches   12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of:   10 chin-over-bar pull-ups   12 bar-facing burpees Men snatch 65 lb., may step over bar on the burpees Time cap: 12 minutes

Workout 19.4 For total time: 3 rounds of:   10 snatches   12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of:   10 bar muscle-ups   12 bar-facing burpees Men snatch 95 lb. Time cap: 12 minutes

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 35-lb. dumbbells, stepping burpees allowed Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 35-lb. dumbbell and 20-in. box, step-ups OK Time cap: 20 minutes

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes

Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.

21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.

MEN - includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN - includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN - includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS WOMEN - includes Masters Women 55+ 21-18-15-12-9-6-3 reps for time of: 45-lb. thrusters Burpees

MEN - includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible WOMEN - includes Masters Women up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 45 pound Snatch, 30 reps 30 Burpees 75 pound Snatch, 30 reps 20 Burpees 100 pound Snatch, 30 reps 10 burpees 120 pound Snatch, as many reps as possible MASTERS MEN - includes Masters Men 55+ Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 45 pound Snatch, 30 reps 30 Burpees 75 pound Snatch, 30 reps 20 Burpees 100 pound Snatch, 30 reps 10 burpees 120 pound Snatch, as many reps as possible MASTERS WOMEN - includes Masters Women 55+ Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 35 pound Snatch, 30 reps 30 Burpees 55 pound Snatch, 30 reps 20 Burpees 75 pound Snatch, 30 reps 10 burpees 90 pound Snatch, as many reps as possible