WOD Explorer

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

(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)

(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)

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: 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 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 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 total time: 15 front squats 30 hanging knee-raises 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chin-over-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats  30 chest-to-bar pull-ups 15 thrusters  Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 65 lb. for the front squats and thrusters Time cap: 15 min.

For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats  30 bar muscle-ups 15 thrusters  Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 95 lb. for the front squats and thrusters Time cap: 15 min.

Workout 19.5 33-27-21-15-9 reps for time of: 95-lb. thrusters Chest-to-bar pull-ups Time cap: 20 minutes

Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Men use 100 lb.

Prior to 8:00, complete: 3 rounds of:     6 chest-to-bar pull-ups     6 squat snatches, 95 lb. Then, 3 rounds of:     7 chest-to-bar pull-ups     5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of:     8 chest-to-bar pull-ups     4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of:     9 chest-to-bar pull-ups     3 squat snatches, 225 lb. *Prior to 20:00, complete 3 rounds of:     10 chest-to-bar pull-ups     2 squat snatches, 245 lb. Prior to 24:00, complete 3 rounds of:     11 chest-to-bar pull-ups     1 squat snatch 265 lb. *If all reps are completed, time cap extends by 4 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.

Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats (95 / 65 lb.)    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats (95 / 65 lb.)    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    14 overhead squats (95 / 65 lb.)    14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds

Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    14 overhead squats    14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds MEN - includes Masters Men up to 54 years old 95-lb. overhead squats Chest-to-bar pull-ups WOMEN - includes Masters Women up to 54 years old 65-lb. overhead squats Chest-to-bar pull-ups MASTERS MEN - includes Masters Men 55+ 65-lb. overhead squats Chin-over-bar pull-ups MASTERS WOMEN - includes Masters Women 55+ 45-lb. overhead squats Jumping chest-to-bar pull-ups

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 4 minutes of: 65 pound Thruster, 15 reps 15 Chin over bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 4 minutes of: 45 pound Thruster, 15 reps 15 Jumping chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. WOMEN - includes Masters Women up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups 65 pound Thruster, 18 reps 18 Chest to bar Pull-ups 65 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. MASTERS MEN - includes Masters Men 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 90 pound Thruster, 3 reps 3 Chest to bar Pull-ups 90 pound Thruster, 6 reps 6 Chest to bar Pull-ups 90 pound Thruster, 9 reps 9 Chest to bar Pull-ups 90 pound Thruster, 12 reps 12 Chest to bar Pull-ups 90 pound Thruster, 15 reps 15 Chest to bar Pull-ups 90 pound Thruster, 18 reps 18 Chest to bar Pull-ups 90 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. MASTERS WOMEN - includes Masters Women 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 55 pound Thruster, 3 reps 3 Chin over bar Pull-ups 55 pound Thruster, 6 reps 6 Chin over bar Pull-ups 55 pound Thruster, 9 reps 9 Chin over bar Pull-ups 55 pound Thruster, 12 reps 12 Chin over bar Pull-ups 55 pound Thruster, 15 reps 15 Chin over bar Pull-ups 55 pound Thruster, 18 reps 18 Chin over bar Pull-ups 55 pound Thruster, 21 reps 21 Chin over bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. WOMEN - includes Masters Women up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups 65 pound Thruster, 18 reps 18 Chest to bar Pull-ups 65 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. MASTERS MEN - includes Masters Men 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 90 pound Thruster, 3 reps 3 Chest to bar Pull-ups 90 pound Thruster, 6 reps 6 Chest to bar Pull-ups 90 pound Thruster, 9 reps 9 Chest to bar Pull-ups 90 pound Thruster, 12 reps 12 Chest to bar Pull-ups 90 pound Thruster, 15 reps 15 Chest to bar Pull-ups 90 pound Thruster, 18 reps 18 Chest to bar Pull-ups 90 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. MASTERS WOMEN - includes Masters Women 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 55 pound Thruster, 3 reps 3 Chin over bar Pull-ups 55 pound Thruster, 6 reps 6 Chin over bar Pull-ups 55 pound Thruster, 9 reps 9 Chin over bar Pull-ups 55 pound Thruster, 12 reps 12 Chin over bar Pull-ups 55 pound Thruster, 15 reps 15 Chin over bar Pull-ups 55 pound Thruster, 18 reps 18 Chin over bar Pull-ups 55 pound Thruster, 21 reps 21 Chin over bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.