Strength
Every 90sec for 9min
1 x Snatch Pull
2 x Hang Squat Snatch
1 x Squat Snatch

Build up

Workout
5 Rounds of
10 x Deadlifts 100/70
15 x Dual DB Bench Press 2x22.5/2x15
250m Run

EMOM x 30min
1) 200m Ski
2) 20 x Wall Balls
3) 200m Row
4) 50-100m Dual KB Farmers Walk
5) 150m Run
6) Rest

skill: dual db devil press
WOD
Team of 2
10-12-14-16
Devil Press dual db
40-30-20-10
Calories
20-20-20-20
Single Db hang snatch
20-20-20-20
Box Jump Overs
cap 20 min

Accessory
tabata
alternate hollow with plank hold

Strength
EMOM 12
1) 15 Hip thrusts (on box)
2) 15 Romanian Deadlifts
3) 40 sec plank hold

WOD
AMRAP 14 min
Team of 2
10 synchro down-ups
30/24 calories
10 synchro single db snatch (from floor)
30 sit-ups
10 single db devil press

Skill: Bar Muscle ups

Skill Practice
EMOM x 10min
1-5 x Bar Muscle ups

Workout
Team of 2
60 x Calories
60 x Toes To Rings
60 x Single Arm DB Hang Clean and Jerks 22.5/15
60 x Single DB Box Step Over
60 x HSPU
60 x Box Jump Over

AMRAP 30min
20 x Dual DB Deadlifs
25 x Calories
20 x Dual DB Push Press
25 x Calories
20 x Dual DB Front Squats
25 x Calories
20 x Dual DB Hang Snatches
25 x Calories

skill : high hang squat clean
EMOM 7
1 high hang power clean
1 high hang squat clean

WOD
AMRAP 4 min x 3 (Rest 1 min btwn sets)
15 Kb swings
10 Kb squats
5 Burpees to Plate
12/9 calories

Strength
EMOM 8min
2 Back Squats

WOD
AMRAP 12 min
15 Kb swings
10 Box Jumps
15 Plate to Overhead
15/12 calories

Strength
Every 2min for 12min
Bench Press
Set 1+2+3= 7 reps 70%
Set 4= 5 reps 75%
Set 5+6= 4 reps 80%

Workout
5 Sets of
AMRAP 3min
16/14 x Calories
8 x Squat Cleans 70-60/45-40
Max Reps Burpees Over Bar

Rest 1min Between sets

Team of 2
1500m Ski
150 x Wall Balls

Rest 1min

1200m Runner
100m Burpee Broad Jumps

Rest 1min

1500m Row
200m Dual KB Farmers Walk

skill : wall-walks
Strength
Emom 12 min
1) 3-5 wall-walks/inchworm push-ups
2) 12 Dual Db bent over rows
3) 6-8 Pike Push-ups
4) 15 Ring Rows Wide Grip

WOD
For Time
5 Rounds for Time
15/12 calories
15 Wall-balls
15 sit-ups

Strength
Core
4 Sets
20sec side plank hold (each side)
10 Kb side bends (each side)
30 sec hollow hold
15 weighted good mornings
Rest 30 btwn sets

WOD
For Time
5 Rounds
21/18 calories
15 wall-balls
10 single db push-press
10 Reverse Lunges (medball)
Cap 14 min

Strength
Every 2min for 12min
Deadlift
Set 1+2= 10 reps 65%
Set 3+4= 7 reps 70%
Set 5+6= 5 reps 75%

Workout
Hopper 2026
3 Rounds of
21 x Toes To Bar
7 x UNBROKEN Power Snatches 43/30
7 x UNBROKEN Hang Power Snatches
7 x UNBROKEN Squat Snatches

EMOM x 9min
1) 14/12 x Cal Ski
2) 14/12 x Cal Biike
3) 20 x Wall Balls

Rest 2min

EMOM x 9min
1) 14/12 x Cal Row
2) 10-15 x Burpees
3) 12,5m Sled Pull+12,5m Sled Push

Rest 2min

EMOM x 9min
1) 100-150m Run
2) 15-20 x Box Jump Over
3) 45sec Dual KB Farmers HOLD

skill : kipping pull-ups
WOD
AMRAP 16 min
Team of 2
16 kipping pull-ups
30 Box Jump Overs
24 Dual Db Front Lunges
30/24 calories
10 dual db devil press

Accessory
15-12-9
Ring-Rows
6-8-12
Push-ups
30 sec hollow hold

Strength
3-4 Sets of
5 Strict Pull-Ups
10 Floor Press
12 Box Dips
10 Bicep Curls
Rest 30btwn
cap 12min

WOD
AMRAP 12min
12/9 calories
15 sit-ups
30 R.twists
10 down-ups

Strength
3 Sets of
5-8 x Strict Pull ups
10-20sec L Sit Hanging From Pull up Bar
30sec HS Hold
5-10 x Strict Ring Dips
10-20sec Ring Dip Support Hold
30sec Hollow Hold

Rest 1min between sets

Workout
4 Rounds of
20/15 x Calories
20 x Wall Balls
20 x Box Jump Over

For Time
1000m Ski
30 x Single Arm DB Devil Press

Rest 2min

2000m Bike
75 x Goblet Squats

Rest 2min

1000m Row
50 x Push ups

Rest 2min

1000m Run
Walking lunges

Skill : Push Jerk
Every 1,5 x 5 Set
1 power clean
1 Front Squat
2 Push Jerks

WOD
AMRAP 2 Min X 5 Sets (Rest 1 btwn)
5-6-7-8-9
Burpees over bar
5 Power cleans
5 Push-press
Remaining time max calories
*increase burpees by one each round

Strength
Upper
EMOM 8
ODD: 5 Bench Press (Barbell)
Even : 10 Arnold Press

WOD
EMOM 12 min
1) 15-12 calories
2) 16-20 single db hang snatch
3) 12 Box Step-Ups
4) Rest

Strength
Every 2min for 12min
Back Squat
Set 1+2=7 reps 70%
Set 3= 5 reps 75%
Set 4= 4 reps 80%
Set 5+6= 3 reps 85%

Workout
Team of 2
IGYG PER ROUND
10 Rounds of
30 x DU/60 x SU
8 x Burpees Over
8 x Thrusters 50/35
8 x Toes To Bar

Team of 2

AMRAP 10min
600m Ski
30 x Dual DB Thrusters
1000m Bike

Rest 1min

AMRAP 10min
4 x (12,5m Sled Pull+12,5m Sled Push)
500m Run

Rest 1min

AMRAP 10min
600m Row
40 x Sandbag Lunges
30 x Burpees Over Sandbag

Strength
4 Sets
10-10 Bulgarian Split Squats
15 Romanian Deadlifts
12 Hip thrusts
Rest 30 btwn
Cap 12 min

WOD
AMRAP 12min
3 Leg Raises (kipping or strict)
6 Single Db push press
9/12 calories
12 Air Lunges

Strength
Lower Body
4 Sets
16 Reverse Lunges
12 RDLS
10 Hip thrusts on box
Rest 30 btwn

WOD
TEAM OF 2
AMRAP 14min
15 synchro sit-ups
30/24 calories
15 synchro air squats
30 Down-ups/burpees over db
15 synchro single db push-press

Strength
Every 90sec for 9min
1 x Snatch Pull
1 x Hang Power Snatch
1 x Hang Squat Snatch

Build up

Workout
EMOM x 15min
1) 5 x Power Snatches 60/40
2) 15/12 x Calories
3) 10-15 x Burpees Over Bar

For Time
27-21-15-9
Cal Ski
Push ups
Cal Row
Wall Balls
Cal Runner
KB Swings
Cal Bike
Sit ups

Strength
4 Sets
8 Stict Pull-ups/ Jumping Pull-ups
12 Dual Db half kneeling strict press
12 Romanian Deadlifts
Rest 30 btwn

WOD
Team of 2
For Time
500 m.row/ski/1000 m.bike
80 hang snatch single db
70 wall-balls
60 sit-ups
50 Box Jump overs
40 Burpees

Strength
4 Sets
8 seated strict Press
10/10 Single leg RDLS
40 sec plank hold
Rest 30btwn

WOD
For Time
Team of 2
10-20-30
Devil Press single db
Calories (x2)
Box Jumps
Reverse Lunges