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.

(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)

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)

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.

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)

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.

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 air squats 30 sit-ups 15 thrusters with stick Then, rest 1 minute before continuing with: 15 air squats 30 dumbbell row, 10 lb. (15 left/15 right) 15 thrusters with stick Then, rest 1 minute before continuing with: 15 air squats 30 push-up 15 thrusters with stick Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. To scale the squat and thruster, complete a sit-to-stand from a chair. To scale the sit-up, reduce the range of motion and touch the knees. Instead of a dumbbell, you can use a household object for the dumbbell row. If you have two dumbbells, you can complete the rows with both hands at the same time. To scale the push-up, perform from the knees or elevate the hands. 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.

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb. dumbbells

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 35-lb. dumbbells

Workout 19.5 33-27-21-15-9 reps for time of: 65-lb. thrusters Jumping pull-ups Time cap: 20 minutes

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.

Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 jumping chin-over-bar pull-ups 6 thrusters 6 jumping chin-over-bar pull-ups 9 thrusters 9 jumping chin-over-bar pull-ups 12 thrusters 12 jumping chin-over-bar pull-ups 15 thrusters 15 jumping chin-over-bar pull-ups 18 thrusters 18 jumping chin-over-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 65 lb.

10 rounds for time of: 9 thrusters, 65 lb. 35 single-unders

10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders

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

27-21-15-9 reps for time of: Row (calories) Thrusters 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 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.