Badger 5, 4, 3, 2, 1
Beaver 5, 4, 3, 2, 1

Do 5 reps of the Badger then
5 reps of the Beaver
Start over with 4 of each
Then 3, 2, 1

Metcon, Short, Strength

500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

This is done as a single round for a beginner’s baseline workout and should be under 10 minutes. Two rounds makes it Double Play and that is in the Medium section. Three rounds makes it a Hat Trick and a long Medium or a short Long. Finally you can do 4 rounds which is called Quad Runner and with this one rotate the rep count exercise to exercise for each round.

Short

Squat Clean
Press
Back Squat
Push Press
Front Squat
Thruster
5 rounds

Short, Strength

5 Squat Cleans
5 Presses
5 Back Squats
5 Push Presses
5 Thrusters
Then 4, 3, 2, 1
For Time

Metcon, Short, Strength

5 KB Snatch/Thruster
5 Ball Buster (30)
5 Rounds
KB weight -190 44/+190 52

Metcon, Short, Strength

5 Burpee Squat Clean Thruster
5 Squat Clean Thruster
5 Thruster
5 Push Press
Then 4, 3, 2, 1

Metcon, Short

7 Thrusters (75)
7 Pullups
7 Burpees
7 Rounds for Time

Short

5 Squat Cleans (75% BW)
5 Badger (25% BW)
Then 4, 3, ,2 1

Short, Strength

50 Double Unders
50 Air Squats
50 Wall Ball
50 Box Jumps

Short

Barbell Thruster
Pullups
Rounds of 21-15-9

Metcon, Short

800m run
15 DB thrusters (35)
15 pullups
3 rounds for time

Metcon, Short

Row
Wall Ball
Ball Slams
KB Swings (44/52)
21-15-9

Metcon, Short

Clean and Jerk 135
30 reps for time

Metcon, Short

Double Unders
KB Swing (44-52)
Ball Slams (25)
Thrusters (25 lb plate)
10, 9, 8…1

Metcon, Short

Full Squat Clean (95)
Push Jerk (95)
Rounds of 21-15-9

Metcon, Short

Run 400 meters
21 2-Hand KB Swings (52)
12 Pullups
3 Rounds for time

Metcon, Short

Wall Ball (20)
150 Shots for Time

Metcon, Short

Clean and Jerk 55% BW
Ball Slams 30/40 lb ball
21-15-9

Metcon, Short

Swings
Hammer Hits
Pullups
Air Squats
21-15-9

Metcon, Short

Jumping Pullups
Jumping Dips
100-50-25 For time

Metcon, Short

DB Thruster (35)
Pullups
Ring Dips
KB Swing (52)
Rounds of 15, 12, 9

Metcon, Short

One mile run zig-zagging the buildings twice.

Metcon, Short

7 Thrusters (95)
5 Pullups
3 Rounds

5 Thrusters
5 Pullups
3 Rounds

3 Thrusters
3 Pullups
3 Rounds

Metcon, Short

Rage Ball to 25-30 lb ball
Jump on and off tire
Flip tire
Jump in and out of tire
10 Rounds for Time

Short

Press (7-5-3) (85 lbs)
Push Press (7-5-3)
Push Jerk (7-5-3)
Pullups
Rounds of 21-15-9

Clean or unrack a barbell to the clean position and press it 7 times, push press it 7 times then push jerk it 7 times (21 reps) and then do 21 pullups. Then do 5 of each with 15 pullups and 3 of each with 9 pullups.

Metcon, Short

Clean and Jerk 55% BW
Ball Slams 30
21-15-9

Metcon, Short

Push Press 3, 3, 3, 1, 1, 1

RDL .75 x BW
Double Unders
Box Jumps
21-15-9

Short

SDLHP 2 × 36 lb KB
Ring Dips
Pullups
Push Press (95)
Rounds of 15-12-9

Metcon, Short

5 Squat Cleans
5 Press
5 Back Squat
5 Push Press
5 Thrusters
Then 4, 3, 2, 1

Metcon, Short, Strength

5 Burpee Squat Clean Thrusters
5 Squat Clean Thrusters
5 Thrusters
5 Push Press
Then 4, 3, 2, 1

Metcon, Short

The Bunny
Burpee
Sideways hop in and out of big tire
Burpee
Sideways hop back to starting point
Burpee
That’s one round

The Bear
Squat Clean
Press
Back Squat
Push Press
Thruster
That’s one round

The workout is 5 rounds of The Bunny, 5 rounds of the Bear, 5 Bunny, 4 Bear, 5 Bunny, 3 Bear for time.

Metcon, Short, Strength

1 TGU
1 Bear
10 rounds for time
Alternate hands each time for bear

Short, Strength

DL + Box Jump (190)
Pullups
Push Press
Rounds of 15-12-9

Metcon, Short

5 Tire Jumps
10 KB Swings (52)
15 Sledgehammer Hits
5 rounds for time

Metcon, Short

DB Snatch
DB Clean and Jerk
Alligator Crawl (approx. 30 feet)
Rounds of 15-12-9

Metcon, Short

3 Power Clean (135)
Sprint 50 yards
3 Push Press (2 × 52 lb KB)
Sprint 50 yards
5 rounds for time

Metcon, Short