3 ROUNDS
100m run
– 10 good mornings
– 5 DB or KB Deadlifts
– :30/:30 Single Arm Overhead Hold
5 ROUNDS FOR TIME
– 200m Run
– 15 DB or KB Deadlifts
– :30sec (each arm)
DB or KB Overhead Hold
If you are using 2 DB or KB for the overhead hold, it is :30sec total overhead.
* if you have 2 DB or KB use both, for the DL & overhead hold.
** if you only have 1, switch arms at the 30sec mark
Increase HR and Stretch
4 RFT
8 DL (225/155)
10 T2B
12 Burpee OTB
Scale T2B w/ K2E or knee ups
EMOM x 9 MINUTES
MIN 1 – :30 Single-Unders
MIN 2 – :40 Alt. Step-Ups
MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)*
EMOM x 15 MINUTES
MIN 1 – :50 MAX Double-Unders (single unders if you don’t have DU)
MIN 2 – :50 MAX DB Step-Ups
MIN 3 – :50 MAX Plank Rotations
1 Round = 3:00 Rotation
(Score is Total Reps Each Round)
Plank Rotations Video:
https://youtu.be/VBd6DBVNUYg
“TABATA”
8 ROUNDS (:20 ON / :10 OFF)*
MOVT 1 – Hollow Rocks
MOVT 2 – Sit-Ups
*Alternate movements each round b/t Hollow Rocks & Sit-Ups
(No Measure)
Increase HR and Stretch
10 EMOM
5 Pwr Snatch (95/65)
10 Push-up
Rest 3 Min Then
10 EMOM
7 KB swing (53/35)
7 WBs (20/14)
*Both movements to be done in 1 min*
If you fail to complete in one min, turn into an AMRAP.
1 ROUND
100m Run
10 Single DB Front Squats
5 Burpees
Into …
1 ROUND
100m Run
10 Single DB Push Press
(5 each arm)
5 Burpees over DB
Into …
1 ROUND
100m Run
10 Single DB Thrusters
(5 each arm)
5 Burpees over DB
14min AMRAP
400m Run
20 Single DB Thrusters
(10 each arm)
10 Burpees Over DB
(Score is Rounds + Reps)
If you have a barbell, and no DB, use the empty barbell and do 20 barbell thrusters.
2-3 SETS
5/5 Arnold Presses
20 Alt. Object Slides
30 Russian Twists
(No Measure)
Increase HR and Stretch
10 EMOM
4 Back Squat @ 75%
4 BS every min for 10 min @ 75%
5 RFT
5 Pwr Cln (155/105)
7 Ring Dips
9 Atomic Sit-up (45/25)
Atomic Sit-up Video:
https://youtu.be/W6ELOA__S28
2 ROUNDS (w/ DB or Backpack)
:30 High Plank Hold
10 PVC or Bodyweight Romanian DL
10 Knee Push Up
10 DB Bent Over Row
Immediately into…
2 ROUNDS
:30 High Plank Shoulder Taps
10 Good Mornings
7 Push Ups
10 Renegade Rows on Knees w/o Push Up
3 ROUNDS
1:00 Max Mountain Climbers
-:30 Rest-
1:00 Max Plate or DB Good Mornings
-:30 Rest-
1:00 Max Monostructural (Athlete Choice)*
-:30 Rest-
1:00 DB Renegade Rows**
-:30 Rest-
*Athletes can choose Run, Bike, Row, Ski, or Jump Rope.
**1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L
(No Measure)
3 ROUNDS
1:00 Max Mountain Climbers
-:30 Rest-
1:00 Max Backpack Goodmornings
-:30 Rest-
1:00 Run, Bike, Row, or Ski (Athlete Choice)*
-:30 Rest-
1:00 Backpack Push-Ups
-:30 Rest-
(No Measure)
1 ROUND (w/ MedBall or Backpack)
100m Run
10 MB Deadlift
10 MB Front Squats
10 Alt. Bodyweight Lunges
Immediately into …
1 ROUND
100m MB Run
10 MB Cleans
10 MB Thrusters
10 Alt. MB Lunges
4 ROUNDS FOR TIME
10 WB Hang Squat Cleans
12 Wall Balls
16 WB Lunges
200m Run w/ WB
-15:00 Hard Cap-
(Score is Time)
*New NCFIT Classic Workout
4 ROUNDS FOR TIME
10 Backpack Squat Cleans
12 Backpack Thrusters
16 Backpack Back Squats
200m Run w/ Backpack
(Score is Time)
2-3 SETS
15 Tuck-Ups
5/5 Side Plank Rotations
(No Measure)
2 ROUNDS (w/ KB or DB)
2:00 Run, Bike, or Row
8 Deadlift
16 Push-ups
8/8 Suitecase Lunges (hold the KB/DB at your side & perform the lunges)
FOR TIME*
800m Run
Immediately Into …
6 ROUNDS
10 Kettlebell or DB Swings
20 Hollowbody Rockers
10 Jumping Lunges
Immediately Into…
800m Run
(Score is Time)
Increase HR and Stretch
*3 sec pause in bottom*
24 EMOM
1 = 4 MUs
2 = 12 Sit-up
3 = 10 Single arm DB OH lunges (50/35 switch arms @ 5 steps))
Scale MUs w/6 C2B or 8 Pull-up/Ring Row
