(UN)Hinged
(Check In)
3x AMRAP 6'
AMRAP 6'
12 Deadlifts, 155/105#
12 T2B
Rest 2:00
AMRAP 6'
12 KBS, 53/35#
12 AbMat Situps
Rest 2:00
AMRAP 6'
150m Row
24 Mountain Climbers
(Each knee drive = 1 rep) | |
001 Workout
(Check In)
This is meant to be used by athletes for self-programmed workouts that aren't already pre-programmed by a coach.
Enter movement, time domain, and rep scheme details in the workout comments section. |
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007
(Check In)
5 Rounds For Time:
15 Box Jumps (24'/20')
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
Double Dumbbells: (50/35)'s
Time Cap: 18 Minutes
13-15 & 55+: (35/25)'s | |
01.18.20
(Time)
For Time:
100 Double Unders | |
01092026 - April 2026 Tru Challenge - WOD 2 Prep
(Check In)
4 Rounds (0:40 work / 0:20 rest)
Max Rep Burpee Box Overs
Max Rep Alt. DB Snatches
Max Rep Hand Release Push Ups
Max Rep Toes Above Hips / Knees Above Hips
Athlete's will complete the maximum number of reps for each movement within a 0:40 window. They'll have 0:20 to recover and transition to the next movement. Each round will take exactly 4 minutes. The total wod time is 15 minutes.
Variations:
Box Height:
Intermediate: 24”/20”
Novice: 24”/20”
Masters: 20”
Dumbbell Snatch:
Intermediate: 50#/35#
Novice and Masters: 35#/20#
Hand Release Push-Ups:
Intermediate: Must do full push-ups from their toes
Novice and Masters: May do push-ups from their knees
Gymnastics Variations:
Intermediate: Toes-Above-Hips
Novice and Masters: Knees-Above-Hips | |
01102026 - April 2026 Tru Challenge - WOD 3 Prep
(Check In)
On a 16:00 Clock...
Buy-In: Row 1000m
Then...
AMRAP in remaining time...
20 Russian Kettlebell Swings
16 Reverse Goblet Lunges
10 STRICT Single-Arm Kettlebell Overhead Press
Variations:
Kettlebell Weight
-Intermediate: 53#/35#
-Novice and Masters: 35#/26#
Workout Score:
Reps completed in each AMRAP. There will be three individual scores. | |
01142025
(Check In)
Back Squat
3 Sets:
5 Back Squats
- Rest 20 Seconds -
3 Dumbbell Squat Jumps (Very Light)
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets
----
'Macho Man V2'
On the Minute x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx: 185/135
Int: 135/95
Beg: Pick Load
3 G2Sh
3 Front Squats
3 Sh2OH | |
01252023 Lars
(Check In,  LARS)
Double under skill practice
Butterfly skill practice
Alt EMOM 24’
6 Kipping Pull-ups
6 Line Facing Burpees
6 Hang Power Snatch @ 95# | |
01312023 Lars
(Check In, LARS)
EMOM 21
7 Kip Pull-up
7 LFB
7 HPS @95# | |
02-03-2022
(Check In)
1) Warm-Up: 3:00 burpees/machine
2) Dynamic movement flow
3) Base Volume: AMRAP 6'
7 Ring Rows
7 Push-Ups
7 BB Goodmornings
7 BB OHS
4) MetCon
3 RFT
10 Push Jerks
20 Toes 2 Bar
P=185/135
F=135/95
E=95/65
Push jerks should be HEAVY. 2-3 sets to complete 10 reps.
5) Mobility | |
02.05.2020 Workout Of The Day
(Weight)
Front squat:
5-5-3-3-3-1-1-1-1 reps
Then,
Practice SLIPS for 20 minutes. | |
02.06.2020 Workout Of The Day
(Rounds, Int, Beg)
Rx
AMRAP 40'
1000m Row
40 Air Squats
20 Box Jumps (20/24')
Rx2 (Intermediate)
AMRAP 40'
750m Row
30 Air Squats
15 Box Jumps (16/20')
Rx3 (Beginner)
AMRAP 30'
500m Row
20 Air Squats
10 Box Jumps OR 20 Step Ups (12/16') | | 1st | 4 + row Rx | Samantha B Thu, Feb 6, 2020 | | 2nd | 5 + row + squats + 20 step ups Int | DeAnna Thu, Feb 6, 2020 | | 3rd | 5 + row + squats + 1 box jump Int | Heather D Thu, Feb 6, 2020 | | 1st | 5 + row + air squats + 14 BJ Rx | Adam vanvalkenburgh Thu, Feb 6, 2020 | | 2nd | 4 rounds plus 500m row Rx | Brian B Thu, Feb 6, 2020 |
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02.10.2020 Workout Of The Day
(Time, Int, Beg)
Rx
21-15-9 Reps, for time of:
Dumbell Squat Cleans (35/50)
Strict Pull-Ups
Deficit Push-ups
Rx2 (Intermediate)
18-12-6 Reps, for time of:
Dumbell Squat Clean (30/40)
Strict Pull-Ups
Hand Release Push-Ups
Rx3 (Beginner)
15-12-9 Reps, for time of:
DB Power Clean, (20/35)
Strict Ring Row
Knee Push-up | | 1st | 11:06 Rx | Jessica K Mon, Feb 10, 2020 | | 2nd | 13:00 Int | DeAnna Mon, Feb 10, 2020 | | 1st | 12:43 Int | Wesley Mon, Feb 10, 2020 | | 2nd | 13:37 Int | Adam vanvalkenburgh Mon, Feb 10, 2020 | | 3rd | 15:35 Int | Brian B Mon, Feb 10, 2020 |
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02.11.2020 Workout Of The Day
(Time, Int, Beg)
Rx
5 rounds for time of:
20 wall-ball shots (14/20)
10 deadlifts (155/225)
Rx2 (Intermediate)
5 rounds for time of:
15 wall-ball shots (14/20)
10 deadlifts (135/185)
Rx3: (Beginner)
5 founds for time of:
15 wall-ball shots (10/14)
10 deadlifts (95/135) | | 1st | 9:14 Rx | Jessica K Tue, Feb 11, 2020 | | 2nd | 9:02 Int | Heather D Tue, Feb 11, 2020 | | 3rd | 7:55 Beg | DeAnna Tue, Feb 11, 2020 | | 1st | 9:36 Rx | Adam vanvalkenburgh Tue, Feb 11, 2020 | | 2nd | 5:36 Int | Wesley Tue, Feb 11, 2020 | | 3rd | 6:30 Beg | Brian B Tue, Feb 11, 2020 |
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02.12.2020 Workout Of The Day
(Rounds, Int, Beg)
Complete as many rounds as possible in 20 minutes of:
5 power snatches (75/115)
7 toes-to-bars
9 box jumps (20'/24')
Rx2 (Intermediate)
AMRAP 20'
5 power snatches (65/95)
7 toes-to-bars
9 box jumps (20'/24')
Rx3 (Beginner)
AMRAP 15'
4 hang power snatches (55/75)
6 hanging knee raise
8 box step-ups, (16'/20') | |
02.13.2020 Workout Of The Day
(Rounds, Int, Beg)
RX (As Prescribed)
Complete as many rounds as possible in 15 minutes of:
10 Deficit Handstand Push-ups, 3'/6'
20 Cal Row
30 Alternating single-leg squats
RX2 (Intermediate)
10 DB Push Press (35/50)
15 Cal Row
20 Alternating single-leg squats (w/Box)
RX3 (Beginner)
5 DB Push Press (25/40)
15 Cal Row
10 Alternating single-leg box squats OR 20 Alternating Lunges | | 1st | 5 + 17 Int | Heather D Thu, Feb 13, 2020 | | 2nd | 4 +40 Int | DeAnna Thu, Feb 13, 2020 | | 3rd | 4 + 11 Int | Jennifer C Thu, Feb 13, 2020 | | 1st | 5+25 Int | Adam vanvalkenburgh Thu, Feb 13, 2020 | | 2nd | 5+13 Int | Wesley Thu, Feb 13, 2020 |
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02.14.2020 Workout Of The Day
(Time, Int, Beg)
RX (As Prescribed)
PART 1: 3 rounds for load & quality of...
7 DB bench presses, pick load
5 strict L Pull-ups
PART 2: For Time
Row 1000m
RX2 (Intermediate)
PART 1: 3 Rounds for load & quality of...
7 DB bench presses, pick load
5 strict Pull-ups
PART 2: For Time
Row 1000m
RX3 (Beginner)
PART 1: 3 Rounds for load & quality of...
7 DB bench presses, pick load
5 Banded Strict Pull-ups
PART 2: For Time
Row 500m | |
02.17.2020 Workout Of The Day
(Time, Int, Beg)
RX (As Prescribed)
Part 1: For Load
Thruster 3-3-3-3-3 reps
Part 2: 3 Rounds For Time of...
25 Hand Release Push-Ups
50 Double Unders
10 Thrusters (65/95)
RX2 (Intermediate)
Part 1: For Load
Thruster 5-5-5-5-5 reps
Part 2: 3 Rounds For Time of...
25 Hand Release Push-Ups
100 Single Unders
10 Thrusters (55/75)
RX3 (Beginner)
Part 1: For Quality
Thruster 7-7-7-7-7 reps
Part 2: 3 Rounds For Time of...
15 Hand Release Push-Ups
75 Single Unders
10 Thrusters (35/65) | |
02.18.2020 Workout Of The Day
(Time, Rx+, Int, Beg)
Rx (As Prescribed)
12-9-6 reps for time of:
-Deadlifts
-Bar muscle-ups
♀ 205 lb. ♂ 315 lb.
Rx2 (Intermediate)
12-9-6 reps for time of:
-Deadlifts
-Chest-2-Bar Pull-ups
-Strict Dips
♀ 185 lb. ♂ 275 lb.
Rx3 (Beginner)
12-9-6 reps for time of:
-Deadlifts
-Jumping Chest-2-Bar Pull-ups
-Strict Bench Dips
♀ 135 lb. ♂ 185 lb. | |
02.19.2020 Workout Of The Day
(Time, Int, Beg)
Rx (As Prescribed)
Part 1) Back squat 3-3-3-3-3 reps
Part 2) Row 750 m for time
Rx2 (Intermediate)
Part 1) Back squat 5-5-5-5-5 reps
Part 2) Row 750 m for time
Rx3 (Beginner)
A) Tabata of air squats to a target.
*Focus is on quality of movement, not number of reps.
B) 5 supersets
-30 seconds bottom of the squat hold
-30 seconds arch/superman hold
*rest 1:00 between super sets
C) 5 supersets
-3 bottom-to-bottom squats
-3 super-slow squats
*rest 1:00 between supersets
D) Row 750 m for time | |
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