2025 Online Challenge & Qualifier Adaptive Workouts
Workout 1
Presented By
BREAKDOWN
20min AMRAP
7 rounds of 2min on, 1min off
40-30-20-10
Calorie Row
Burpees
Toes-to-Bar
20min AMRAP
7 rounds of 2min on, 1min off
40-30-20-10
Calorie Row
Burpees
Toes-to-Bar
20min AMRAP
7 rounds of 2min on, 1min off
35-25-15-10
Calorie Row
Burpees
Toes-to-Bar
20min AMRAP
7 rounds of 2min on, 1min off
40-30-20-10
Calorie Row
Burpees
Sit Ups
20min AMRAP
7 rounds of 2min on, 1min off
40-30-20-10
Calorie Row
Burpees
Sit Ups
20min AMRAP
7 rounds of 2min on, 1min off
40-30-20-10
Calorie Row
Burpees
Toes-to-Bar
20min AMRAP
7 rounds of 2min on, 1min off
35-25-15-10
Calorie Row
Burpees
Hanging Knee Raises
20min AMRAP
7 rounds of 2min on, 1min off
30-20-15-10
Calorie Row
Burpees
Sit Ups
20min AMRAP
7 rounds of 2min on, 1min off
20-15-10-5
Calorie Row
Uturn around the-Rower
C2B
20min AMRAP
7 rounds of 2min on, 1min off
20-15-10-5
Calorie Row
Uturn around the-Rower
C2B
20min AMRAP
7 rounds of 2min on, 1min off
20-15-10-5
Calorie Row
Uturn around the-Rower
C2B
20min AMRAP
7 rounds of 2min on, 1min off
40-30-20-10
Calorie Row
Burpees Over-the-Rower
Toes-to-Bar
20min AMRAP
7 rounds of 2min on, 1min off
40-30-20-10
Calorie Row
Burpees
Toes-to-Bar
20min AMRAP
7 rounds of 2min on, 1min off
40-30-20-10
Calorie Row
Burpees Over-the-Rower
Toes-to-Bar
20min AMRAP
7 rounds of 2min on, 1min off
40-30-20-10
Calorie Row
Burpees
Hanging Knee Raises
DETAILS
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Workout 2
Presented By
BREAKDOWN
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Shoulder-to-Overhead
45 Double-unders
(115, 75lb)(52, 34Kkg)
Increase the barbell by 1 rep each round
1/1/1, 45, 2/2/2, 45, 3/3/3, 45, etc…
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Shoulder-to-Overhead
45 Double-unders
(110, 70lb)(50, 32kg)
Increase the barbell by 1 rep each round
1/1/1, 45, 2/2/2, 45, 3/3/3, 45, etc…
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Shoulder-to-Overhead
45 Single-unders
(95, 65lb)(43, 29kg)
Increase the barbell by 1 rep each round
1/1/1, 45, 2/2/2, 45, 3/3/3, 45, etc…
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Front Squat
45 Double-unders
(115, 75lb)(52, 34kg)
Increase the barbell by 1 rep each round
1/1/1, 45, 2/2/2, 45, 3/3/3, 45, etc…
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Front Squat
45 Double-unders
(95, 65lb)(43, 29kg)
Increase the barbell by 1 rep each round
1/1/1, 45, 2/2/2, 45, 3/3/3, 45, etc…
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Shoulder-to-Overhead
40 Double-unders
(95, 65lb)(43, 29kg)
Increase the barbell by 1 rep each round
1/1/1, 40, 2/2/2, 40, 3/3/3, 40, etc…
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Shoulder-to-Overhead
40 Single-unders
(85, 60lb)(38, 27kg)
Increase the barbell by 1 rep each round
1/1/1, 40, 2/2/2, 40, 3/3/3, 40, etc…
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Shoulder-to-Overhead
40 Single-unders
(75, 55lb)(34, 25kg)
Increase the barbell by 1 rep each round
1/1/1, 40, 2/2/2, 40, 3/3/3, 40, etc…
9min AMRAP
+1 Dbl KB Deadlift
+1 Dbl KB Hang Power Clean
+1 Dbl KB Shoulder-to-Overhead
80 multi ropes (red)
(26, 18lb)(12, 8kg)
Increase the Dbl KB by 1 rep each round
1/1/1, 80, 2/2/2, 80, 3/3/3, 80, etc…
9min AMRAP
+1 Dbl KB Deadlift
+1 Dbl KB Hang Power Clean
+1 Dbl KB Shoulder-to-Overhead
80 multi ropes (red)
(35, 26lb)(16, 12kg)
Increase the Dbl KB by 1 rep each round
1/1/1, 80, 2/2/2, 80, 3/3/3, 80, etc…
9min AMRAP
+1 Dbl KB Deadlift
+1 Dbl KB Hang Power Clean
+1 Dbl KB Shoulder-to-Overhead
45 multi ropes (red)
(18, 15lb)(10, 8kg)
Increase the Dbl KB by 1 rep each round
1/1/1, 80, 2/2/2, 80, 3/3/3, 80, etc…
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Shoulder-to-Overhead
45 Double-unders
(115, 75lb)(52, 34kg)
Increase the barbell by 1 rep each round
1/1/1, 45, 2/2/2, 45, 3/3/3, 45, etc…
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Shoulder-to-Overhead
45 Double-unders
(115, 75lb)(52, 34kg)
Increase the barbell by 1 rep each round
1/1/1, 45, 2/2/2, 45, 3/3/3, 45, etc…
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Shoulder-to-Overhead
45 Single-unders
(95, 65lb)(43, 29kg)
Increase the barbell by 1 rep each round
1/1/1, 45, 2/2/2, 45, 3/3/3, 45, etc…
9min AMRAP
+1 Deadlift
+1 Hang Power Clean
+1 Shoulder-to-Overhead
45 Single-unders
WITHOUT CC: (95, 65lb)(43, 29kg)
WITH CC: (80, 50lb)(36, 25kg)
Increase the barbell by 1 rep each round
1/1/1, 45, 2/2/2, 45, 3/3/3, 45, etc…
DETAILS
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Workout 3
Released: Wednesday, October 15, 2025
Presented By
BREAKDOWN
3 ROUNDS FOR TIME
7 Dbl DB Devil Press
12 Dbl DB Thrusters
14 Air Squats
(45, 35lb)
(20, 15kg)
3 ROUNDS FOR TIME
7 Dbl DB Devil Press
12 Dbl DB Thrusters
14 Squats to a 20’ box
(35, 25lb)
(15, 12.5kg)
3 ROUNDS FOR TIME
7 SA DB Devil Press
12 SA Dumbbell Thrusters
50ft Walking Lunge
(50, 35lb)
(22.5, 15kg)
3 ROUNDS FOR TIME
7 Dbl DB Devil Press
12 Dbl DB Thrusters
50ft Walking Lunge
(35, 25lb)
(15, 12.5kg)
3 ROUNDS FOR TIME
7 Dbl DB Devil Press
12 Dbl DB Thrusters
50ft Walking Lunge
(30, 20lb)
(12.5, 10kg)
3 ROUNDS FOR TIME
7 Dbl DB Devil Press
12 Dbl DB Thrusters
50ft Walking Lunge
(25, 15lb)
(10, 7.5kg)
3 ROUNDS FOR TIME
7 Dbl DB Ground to Overhead
12 Dbl DB Shoulder to Overhead
50ft Wheel (DBs on Lap)
(35, 25lb)
(15, 12.5kg)
3 ROUNDS FOR TIME
7 Dbl DB Ground to Overhead
12 Dbl DB Shoulder to Overhead
50ft Wheel (DBs on Lap)
(40, 30lb)
(17.5, 12.5kg)
3 ROUNDS FOR TIME
7 Dbl DB Ground to Overhead
12 Dbl DB Shoulder to Overhead
50ft Wheel (DBs on Lap)
(30, 20lb)
(12.5, 10kg)
3 ROUNDS FOR TIME
7 Dbl DB Devil Press
12 Dbl DB Thrusters
50ft Walking Lunge
(50, 35lb)
(22.5, 15kg)
3 ROUNDS FOR TIME
7 Dbl DB Devil Press
12 Dbl DB Thrusters
50ft Walking Lunge
(40, 30lb)
(17.5, 12.5kg)
3 ROUNDS FOR TIME
7 Dbl DB Devil Press
12 Dbl DB Thrusters
50ft Walking Lunge
(35, 25lb)
(15, 12.5kg)
3 ROUNDS FOR TIME
7 Dbl DB Devil Press
12 Dbl DB Thrusters
50ft Walking Lunge
(30, 20lb)
(12.5, 10kg)
DETAILS
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Workout 4
Released: Wednesday, October 15, 2025
Presented By
BREAKDOWN
3-6-9-12-15-18-21
Box Jump Overs
3 Wall-Walks
(24, 20in)
(61, 51cm)
3-6-9-12-15-18-21
Box Get Overs
3 Wall-Walks
(24, 20in)
(61, 51cm)
3-6-9-12-15-18-21
Box Jump Overs
3 Scaled Wall-Walks
(24, 20in)
(61, 51cm)
3-6-9-12-15-18-21
Box Jump Overs
3 Walk Outs
(24, 20in)
(61, 51cm)
3-6-9-12-15-18
Box Step Overs
3 Wall-Walks
(24, 20in)
(61, 51cm)
3-6-9-12-15-18
Box Get Overs
3 Scaled Wall-Walks
(24, 20in)
(61, 51cm)
3-6-9-12-15
Box Get Overs
3 Walk Outs
(24, 20in)
(61, 51cm)
3-6-9-12-15-18-21
Box U-turns
3 Box Walks
(24, 20in)
(61, 51cm)
3-6-9-12-15-18-21
Box Jump Overs
3 Wall-Walks
(24, 20in)
(61, 51cm)
3-6-9-12-15-18-21
Box Get Overs
3 Scaled Wall-Walks
(24, 20in)
(61, 51cm)
3-6-9-12-15-18
Box Step Overs
3 Scaled Wall-Walks
(24, 20in)
(61, 51cm)
DETAILS
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Workout 5
Released: Wednesday, October 15, 2025
Presented By
BREAKDOWN
9 Bar Muscle-ups
9 Hang Snatches
7 Bar Muscle-ups
7 Hang Snatches
5 Bar Muscle-ups
5 Hang Snatches
7 Chest to Bar
7 Hang Snatches
5 Chest to Bar
5 Hang Snatches
3 Chest to Bar
3 Hang Snatches
7 Jumping Pull Up
7 Hang Snatches
5 Jumping Pull Up
5 Hang Snatches
3 Jumping Pull Up
3 Hang Snatches
7 Jumping Pull Up
7 Hang Snatches
5 Jumping Pull Up
5 Hang Snatches
3 Jumping Pull Up
3 Hang Snatches
5 Ring Muscle Ups
7 Snatches
3 Ring Muscle Ups
5 Snatches
1 Ring Muscle Ups
3 Snatches
5 Chest to Bar
7 Snatches
3 Chest to Bar
5 Hang Snatches
1 Chest to Bar
3 Hang Snatches
7 Bar Muscle-ups
7 Hang Snatches
5 Bar Muscle-ups
5 Hang Snatches
3 Bar Muscle-ups
3 Hang Snatches
7 Chest to Bar
7 Hang Snatches
5 Chest to Bar
5 Hang Snatches
3 Chest to Bar
3 Hang Snatches
7 Jumping Pull Up
7 Hang Snatches
5 Jumping Pull Up
5 Hang Snatches
3 Jumping Pull Up
3 Hang Snatches
7 Jumping Pull Up
7 Hang Snatches
5 Jumping Pull Up
5 Hang Snatches
3 Jumping Pull Up
3 Hang Snatches
DETAILS
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