WOD Explorer

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 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.

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 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. ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

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: 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.

Complete as many reps as possible in 14 minutes of: 60-calorie row 50 hanging knee raises 40 wall-ball shots 30 cleans 20 chin-over-bar pull-ups ♀ 10-lb ball to 9-ft target, 65-lb cleans ♂ 14-lb ball to 10-ft target, 95-lb cleans

Complete as many reps as possible in 14 minutes of: 60 strokes on the rower 50 sit-ups 40 wall-ball shots 30 cleans 20 push-ups ♀ 6-lb ball to 9-ft target, 35-lb cleans* ♂ 10-lb ball to 10-ft target, 45-lb cleans* *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.

Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans ♂ 20-lb ball to 10-ft target, 135-lb cleans

Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 min.

Complete the complex for load and technique: 1 deadlift 1 clean 1 hang clean 1 push press Time begins immediately following the completion of 21.3. 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.  Time cap: 7 min.

Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 min.

For time: 30 box jumps, 24 in. 15 clean and jerks, 65 lb. 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 10 clean and jerks, 115 lb. 30 medicine-ball step-ups, 20 lb. 10 clean and jerks, 135 lb. 30 medicine-ball step-ups, 20 lb. 5 clean and jerks, 155 lb. 30 medicine-ball step-ups, 20 lb. 5 clean and jerks, 185 lb. Time cap: 20 minutes

For time: 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 15 clean and jerks, 135 lb. 30 box jumps, 24 in. 10 clean and jerks, 185 lb. 30 single-leg squats 10 clean and jerks, 225 lb. 30 single-leg squats 5 clean and jerks, 275 lb. 30 single-leg squats 5 clean and jerks, 315 lb. Time cap: 20 minutes

Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:   25 hanging knee-raises   50 single-unders   15 squat cleans, 95 lb.   25 hanging knee-raises   50 single-unders   13 squat cleans, 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to:   25 hanging knee-raises   50 single-unders   11 squat cleans, 135 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to:   25 hanging knee-raises   50 single-unders   9 squat cleans, 155 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to:   25 hanging knee-raises   50 single-unders   7 squat cleans, 185 lb. Stop at 20 minutes.

Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:   25 toes-to-bars   50 double-unders   15 squat cleans, 135 lb.   25 toes-to-bars   50 double-unders   13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   11 squat cleans, 225 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   9 squat cleans, 275 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   7 squat cleans, 315 lb. Stop at 20 minutes.

Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row Men use 50-lb. dumbbell

Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 hanging knee-raises 10 dumbbell hang clean and jerks 14-cal. row Men use 35-lb. dumbbell

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

Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of:   50-ft. weighted walking lunge   16 hanging knee-raises   8 power cleans Then, 2 rounds of:   50-ft. weighted walking lunge   16 chin-over-bar pull-ups   8 power cleans Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds. Men use 35-lb. dumbbells

Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of:   50-ft. weighted walking lunge   16 toes-to-bars   8 power cleans Then, 2 rounds of:   50-ft. weighted walking lunge   16 bar muscle-ups   8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells

Beginning on a 4-minute clock, complete as many reps as possible of:   25 toes-to-bars   50 double-unders   15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   9 squat cleans, 275 / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   7 squat cleans, 315 / 205 lb. Stop at 20 minutes.

Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap

Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb.

MEN - includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row  50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN - includes Masters Women up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 14 lb. to 9-foot target 30 cleans, 95 lb. 20 muscle-ups MASTERS MEN - includes Masters Men 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 9-foot target 30 cleans, 115 lb. 20 muscle-ups MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 10 lb. to 9-foot target 30 cleans, 65 lb. 20 muscle-ups

MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 pound Clean and jerk, 15 reps 15 Toes-to-bar 135 pound Clean and jerk, 18 reps 18 Toes-to-bar... 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. WOMEN - includes Masters Women up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 95 pound Clean and jerk, 3 reps 3 Toes-to-bar 95 pound Clean and jerk, 6 reps 6 Toes-to-bar 95 pound Clean and jerk, 9 reps 9 Toes-to-bar 95 pound Clean and jerk, 12 reps 12 Toes-to-bar 95 pound Clean and jerk, 15 reps 15 Toes-to-bar 95 pound Clean and jerk, 18 reps 18 Toes-to-bar... 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. MASTERS MEN - includes Masters Men 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 115 pound Clean and jerk, 3 reps 3 Toes-to-bar 115 pound Clean and jerk, 6 reps 6 Toes-to-bar 115 pound Clean and jerk, 9 reps 9 Toes-to-bar 115 pound Clean and jerk, 12 reps 12 Toes-to-bar 115 pound Clean and jerk, 15 reps 15 Toes-to-bar 115 pound Clean and jerk, 18 reps 18 Toes-to-bar... 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. MASTERS WOMEN - includes Masters Women 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Clean and jerk, 3 reps 3 Toes-to-bar 65 pound Clean and jerk, 6 reps 6 Toes-to-bar 65 pound Clean and jerk, 9 reps 9 Toes-to-bar 65 pound Clean and jerk, 12 reps 12 Toes-to-bar 65 pound Clean and jerk, 15 reps 15 Toes-to-bar 65 pound Clean and jerk, 18 reps 18 Toes-to-bar... 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.