Epic Workouts
Dementia (E)
1000 meter row
100 Push Press (75)
100 Snatches (36) switch hands as desired
800 meter run
80 KB Push Jerk (36)
80 Situps
500 meter row
50 Double Unders
50 SDLHP (75)
400 meter run
40 Pullups
40 Ring Pushups
250 meter row
25 Thrusters (2 × 25)
25 Box Jumps
200 meter run
20 Ball slams (30)
20 Wall ball (20)
100 meter row
10 Squat Clean Thruster (95)
10 Ring Dips
Once Through for Time
Double Dare
Run 800
25 Swings (52/61)
25 Double Unders
25 Snatches (44/52)
25 Air Squats
Row 1000
25 Push Press (55%)
25 Hammer Hits
25 Hang Power Cleans (55%)
25 Ring Pushups
2 Rounds for Time
Hour of Power
Power Clean 55% BW
Wall Ball
Pullups
Single KB Push Press 44/52
Row
Single KB Snatch 44/52
Hour of Power (E)
Power Clean (95)
Wall Ball (20)
Pullups
KB Push Press (44)
Row (Calories)
KB Snatch (44)
Continuously running clock with 10 minutes max at each exercise for max reps.
Ironman
21 Ring Dips
18 KB Swings (52/61)
6 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
15 Ring Dips
12 KB Swings (52/61)
12 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
9 Ring Dips
6 KB Swings (52/61)
18 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
3 Rounds for Time
Jacob's Ladder (E)
25 Wall Ball
25 Row (Calories)
25 Ball Slams (25 lb ball)
25 Power Cleans (115 lbs)
25 KB Swings (52 lbs)
20 DB Thrusters (35 lbs)
20 Pullups
20 Hammer Hits to Tire
20 KB Snatches (44 lbs) 10/10
20 Ring Pushups
15 Push Press (85 lbs)
15 Clean and Jerk (105 lbs)
15 Hex Bar DL/Box Jumps (190 lbs) (30” box)
15 GHD Situps
15 Barbell Snatches (75 lbs)
10 Front Squat (85 lbs)
10 KB Swing/Flip – SDLHP/Squat/Throw
10 Pullups
10 KB Double Clean and Jerk (44 lbs)
10 Ring Dips
5 Road Rage
5 Pushup/Pullup/Rollup
5 Colleen and Jerk with Burpee
5 HSPU (Hand Stand Pushup)
5 The Bear Complex
Jacob's Ladder Mod 1 (E)
25 Wall Ball (20 lb ball)
20 Pullups
15 Push Press (85)
10 Flip and Dip
5 Road Rage
25 Row (Calories)
20 DB Thrusters (35)
15 Clean and Jerk (105)
10 Ring Dips
5 Pushup/Pullup/Rollup
25 Ball Slams
20 KB Snatches (44)
15 DL-Box Jumps (190)
10 Double KB C&J (44)
5 Snatch-back squat-thruster-front squat (75)
25 Cleans (115)
20 Hammer Hits
15 GHD Situps
10 Pullups
5 HSPU
Just Shoot Me Elizabeth
Run 400
Bear 5, 4, 3, 2
3 weighted pullups (25)
5 dead hang pullups
7 kipping pullups
3 press (55%)
5 push press
7 push jerk
power clean (55%)
ring dips
21-15-9
Start and finish with Just Shoot Me
21-15-9 of Elizabeth in between
15 Situps every 4 minutes
Killer B's
Bunny
Burpee/Sideways hop in and out of tire/Burpee
Hop Back to start/Burpee
5 Rounds
Badger (2 DB 20% BW)
Burpee/Squat Clean
5 Thrusters
Thrusters descend 4, 3, 2, 1
Bear (BB 55% BW)
Squat Clean/Press
Back Squat/Push Press
Thruster
5 Rounds
Butterfly
Bent Over Row
One Hand Swing
High Pull
Clean
Snatch
Rounds of 5, 4, 3, 2, 1
Bison (2 DB 20% BW)
1 Burpee Squat Clean Thruster
2 Squat Clean Thruster
3 Thruster
4 Push Press
5 Rounds
Beaver (KB -190 44, + 190 52)
Snatch/Thruster
Ball Buster (Burpee, Squat Clean, Thruster, Slam, Box Jump)
Reps descend 5, 4, 3, 2, 1 (Alternating back and forth)
2 Rounds for Time
Longest Mile
500 Row
50 KB Snatches Left Hand (36)
50 KB Snatches Right Hand (36)
400 Run
25 Ball Slams (25)
25 Wall Ball (20)
25 DB Thrusters (25)
25 Hammer Hits
200 Jump Rope
20 Pull-up
20 Pushups
20 Situps
20 Squats
20 Back Extensions
100 Jumping Pullups
10 Push Press (95)
10 Power Clean (115)
10 Deadlift (230)
10 Box Jumps
10 Burpee Pull-up
10 KB Clean and Jerk Left Hand (52)
10 KB Clean and Jerk Right Hand (52)
10 Sandbag TGU (40)
10 Sit-up Press (2 × 25)
10 Ring Pushups
Run 1 Mile
Me Love You Long Time (E)
Run 1/4 mile
50 KB Snatch 25/25 (44 lbs)
50 D-Ball Slam (25)
50 Calories Rowing
Run ½ mile
40 KB Swings (44 lbs)
40 Pullups
40 Push Press (75)
Run ¾ mile
30 Ring Pushups
30 Hang Power Cleans (95)
30 Wall Ball
Run 1 mile
20 DB Thrusters (35)
20 Sandbag Clean and Jerk (35)
20 2-hand KB Push Press (44)
Once through for time
Mt. Ventoux
Ride 5 mi CT
50 Walking Lunges
50 Air Squats
50 Calories Rowing
Ride 4 mi CT
40 Air Squats
40 Calories Rowing
40 Walking Lunges
Ride 3 mi CT
30 Calories Rowing
30 Air Squats
30 Walking Lunges
Ride 2 miles CT
20 Calories Rowing
20 Air Squats
20 Walking Lunges
Ride 1 mi CT
10 Air Squats
10 Walking Lunges
10 Calories Rowing
Once Through For Time
Pain Storm XX (E)
Brought to you by:
Karl Steadman and the good folks of Crossfit Manchester UK
One minute at each station with a running clock as with Fight Gone Bad. You get one minute off after each 5 events and rotate from A to B to C to D and then do it again for a total of 40 minutes of work time. If you can’t do muscle-ups set the rings at a height where you can do a jump assist through the transition. If you can’t do handstand pushups do pushups with your feet elevated as high as you can go.
Rotation A
1 – Handstand Pushups
2 – Muscle Ups
3 – Air Squats
4 – Sit Ups
5 – Pullups
Rotation B (36 lb KB)
1 – 2-Hand KB Swing
2 – KB Snatch (L)
3 – KB Walking Lunge
4 – KB Snatch®
5 – KB Goblet Squat
Rotation C (95 lbs)
1 – Push Press
2 – Sumo Deadlift High Pull
3 – Split Jerk
4 – Power Clean
5 – Thruster
Rotation D
1 – Burpees
2 – 10 Meter Sprint
3 – Pullups
4 – Military Press
5 – Row
Relentless
2500 Row
25 2-hand KB SDLHP 36/44
25 Situps
25 Push Press (.55)
2500 row
25 Air Squats
25 KB Swing 44/52
25 OHS #15
2500 Row
25 Med Ball Cleans 30
25 KB Snatches (ea hand) 44/52
25 Wall Ball
2500 Row
25 Pullups
25 Walking Lunges
25 KB Row 44/52
Star Search (E)
Row 500
Push Press (95) 10, 9, 8, …1
Pullups 1, 2, 3, …10
KB Push Jerk (52) 10, 9, 8…1
Hang Power Snatch (75) 1, 2, 3, 10
10 rounds with rep changes as shown
The Spartan 300
5 DL 1.5 x BW
10 Box Jumps
15 Pullups
20 Snatch 44 (total)
25 Air Squats
Run 400
5 Clean and Jerk (.75 x BW)
10 DB Thrusters (35)
15 Wall Ball (20)
20 Ring Pushups
25 KB Swings (52)
Run 400
5 Back Squat BW
10 Rage Box (30)
15 Push Press (.50 BW)
20 Land Mine Push Jerk (75) Total
25 Double Unders
Run 400
5 Power Cleans (.75 x BW)
10 Sand Bag TGU (40)
15 Two hand KB Clean and Jerk (44)
20 Calories Rowing
25 Hammer hits to tire
Run 400
Once Through for Time
Ugly Angie
Row 1000 meters
100 Pullups
Row 1000 meters
100 Pushups
Row 1000 meters
100 Situps
Row 1000 meters
100 Air Squats