OUR WORKOUTS

STRENGTH

Shoulder Press
2x8 @ 77% of 1RM
2x6 @ 82%
1x4 @ 87%
*new set every 2:30

WORKOUT

3 Rounds:
10 Double DB Snatch (2x35/25)
10 Lateral Burpee over DB’s
5 Wall Walks
Into…
3 Rounds:
10 Double DB Hang Clean & Jerk (2x35/25)
10 Lateral Burpee over DB’s
10 Strict HSPU / / or DB Shoulder Press (2x35/25)
*18 Min Cap

WORKOUT

Part 1)

4 Rounds:
AMRAP 4
400m Run
15 Overhead Squats / / Front Squats 95/65
Max Reps Toes to Bar in remaining time…
Rest 4 Min between Rounds

Part 2)

“Grace”
For Time:
30 Clean & Jerks 135/95
*10 min Cap

WORKOUT

EMOM 28 (7 Rounds)
Alternate between…
Min 1) *Rope Climb / / Variation / / or Strict Pull Ups
Min 2) *Thrusters 135/95 (heavy)
Min 3 & 4) 20/16 Cal Echo Bike

*You choose the reps!
*Aim for 3-6 heavy reps on thrusters!

STRENGTH

Part 1)

4 Min TABATA (8 sets of :20 work and :10 rest)
-Max reps Ab Mat Sit Ups

Part 2)

“For Quality”
Accumulate 2 minutes in an L Sit / / or Variation

MAIN STRENGTH

Deadlift

1 X 10 @60%
1 X 8 @75%
1 X 8 @80%
1 X 6 @85%
1 × *AMRepsAP @90%
*maintain proper position throughout each rep!
*Aim for 1-3 reps IF it feels good!
*Does NOT need to be unbroken!

WORKOUT

AMRAP 12
2-4-6-8…+2
Burpee Pull Up
4-8-12-16…+4
DB Box Step Overs 20” (2x50/35)

STRENGTH / / WORKOUT

7 Rounds:
200m
3 Push Jerks (heavy)
*you choose the weight!
*aim to stay at the same weight for whole workout!
*15 Min Cap

WORKOUT

2 Sets of:
AMRAP 8
50ft DB Walking Lunge (held @ side) 2x50/35
20 Pull Ups
50ft DB Front Rack Walking Lunge (2x50/35)
20 Chest to Bar Pull Ups
50ft DB Overhead Walking Lunge (2x50/35) *one DB up, one DB front racked
Max Reps Bar Muscle Ups in remaining time…

*REST 8 Min between sets

STRENGTH

PART 1)

Back Squat
6x3 @ 85% of 1RM

PART 2)

EMOM 15
Minutes 1-5: 2 Squat Clean @ or below 60% of 1RM
Minutes 6-10: 1 Squat Clean @ or below 70%
Minutes 11-15: 1 Squat clean @ or above 75% of 1RM

WORKOUT

Part 1) TBA :)

Part 2)

Hero Cup Workout 3A &3B

For Time:
200m Run
15 Clean & Jerk 135/95
200m Run
12 Clean & Jerk 135/95
200m Run
9 Clean & Jerk 135/95
200m Run
9 Clean & Jerk 135/95

Rest until 15:00 then spend 10 Minutes (15:00-25:00) finding a 1RM Clean & Jerk

SQUAT WARM UP

AMRAP 10
50ft Sled Drag (walking speed, add weight as needed)
5/5 Heel elevated single leg ATG Squat
5 Nordic Curl
5 Slow tempo Banded Air Squat (activation band around shins or knees)
*Activation work / / does not need to be intense!
*2-4 rounds is the target

STRENGTH

Back Squat
5x3 @ 80% of 1RM

WORKOUT

2026 CrossFit Hero Cup Workout #4

For Time:
100 Double Unders / / 200 singles
50 Alt. DB Snatch
100 Double Unders / / 200 singles
*8 min Cap

STABILITY

2 Rounds
10 Prone A / T / Y’s
10 Slow tempo Scap Push Ups
5/5 Single Arm Upside Down KB press (Controlled tempo)
50/50ft KB / or / DB Suit Case Carry (heavy-ish)

PUMP SESSION

AMRAP 10
3/3 SA DB bent over row (heavy and slow eccentric!)
5/5 SA DB Kneeling Press (moderate - heavy weight!)
5-10 Feet elevated (crash pad) Push Up (slow / controlled eccentric)

SKILL

Coach Led Muscle Up Review

WORKOUT

E2MOM 10 (5 Rounds)
*Bar or Ring Muscle up
*progression or capacity builder!

WORKOUT

Part 1)

4 Rounds For Time:
5 Bench Press @ 70% of 1RM
8 Alt. Sandbag BearHug Step Back Lunges 150/100#
400m Run
*18 Min Cap
*Rest / / Set up 5-10 min between parts

Part 2)

EMOM 10
4 Touch And Go Power Snatches*
*You choose the weight!

STRENGTH

Part 1)

Strict Press

3 X 6 @77%
2 X 4 @80%
1 X 2 @85%

Part 2)

Deadlift

1 X 10 @45%
1 X 10 @65%
1 X 8 @75%
1 X 6 @85%
1 X 4 @90%

CASH OUT

5 Min Max Reps Strict Pull Ups

POWER HOUR PARTNER WORKOUT

*Teams of 2, YGIG style
*Split work however!

AMRAP 60

PART 1)

50 PULL UPS
400M RUN
50 THRUSTER 95/65
800M RUN
50 THRUSTER 95/65
400M RUN
50 PULL UPS

...DIRECTLY INTO...

PART 2)
3 ROUNDS:
50 PUSH UPS
300M KB/DB FARMERS CARRY (2X50/35)
150M WALKING LUNGE (BODYWEIGHT)

...DIRECTLY INTO...

PART 3)
2000M/1600M ROW

...DIRECTLY INTO...

PART 4)
4 ROUNDS:
30 CLEAN & JERKS 95/65
100 DOUBLE UNDERS / /
200 SINGLE UNDERS

PART 5)

MAX ROUNDS AND
REPS IN REMAINING TIME…

40 WALL BALL 20/14
30 TOES TO BAR / /
VARIATION

PARTNER WORKOUT

*Teams of 2, YGIG style
*Alternate every set
6 sets for time: (3 Sets Each)
*1 set = 3 Rounds of:
6 Power Cleans 135/95
9 Hand Release Push Ups
12 Air Squats

*20 Min Cap

PART 2)
*Teams of 2, YGIG style
*Alt FULL rounds
AMRAP 10
4 Chest to Bar / / Bar Muscle Ups / / Variation
8 Alt. DB Snatch 70/50
6 Double Jump Lateral Burpee over DB

MIDLINE STRENGTH

3 Rounds: (11 min Cap)
:10+ L Sit Hold
:20/:20 Side Plank
:30 Ring Plank

PARTNER WORKOUT

*Teams of 2, Alternate FULL rounds
3 Rounds Each (6 total)
12 Alt. Step Back Lunges (2x50/35) (DB’s @ sides)
150m Run
12 DB Box Step Overs (2x50/35) 20”
150m Run
*18 Min Cap

CASH OUT

*Teams of 2
*Alt. Full rounds
PARTNER AMRAP 9
100ft Sled Push (45/25) (50ft down & back)
10/8 Cal echo Bike
*Target 3 Rounds Each

STRENGTH

*For Quality: (15 min Cap)
100 Banded Strict Pull Ups
*Use a band or variation that allows for consistent UBK sets of 10 or more reps!

WORKOUT

4 Rounds:
AMRepAP 90 sec
10 Bench Press @ 65% of 1RM (Does not need to be done UBK)
Max Reps in remaining time of Sandbag BearHug Squats 150/100#
REST 90 sec between rounds

WORKOUT

*originally programmed 04/19/20

For Time:
30 Lateral Burpees Over Bar
Into…
5 Rounds:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105
Into…
30 Lateral Burpees Over Bar

*21 Min Time Cap

POST WORKOUT STRENGTH

Shoulder Press
3x6 @ 75% of 1RM
2x4 @ 77%
1x2 @ 82%

STRENGTH

Back Squat
6x6 @ 75% of 1RM

WORKOUT

EMOM 15
*Minutes 1-10 perform 2 squat or power snatches @ 70% of 1RM
*Minutes 11-15 perform 1 squat or power snatch @ 75+%

SKILL

EMOM 8 (4 Rounds)
Alternate between…
Min 1) 2+ Rope Climbs
min 2) :30+ Jump Rope
Rope climbs can be with or without legs! For athletes taking on rope climbs for the first time - aim to prioritize proper leg wraps during this time!
Athlete choice on jump rope skill work: cross-overs, double-unders, double cross-overs, triple-unders, etc.

WORKOUT

EMOM 12 (4 Rounds!)
Alternate between…
Min 1) *Toes to Bar / / Variation
Min 2) *DB Bench Press (2x50/35)
Min 3) *Box Jump Over 24/20”
*Max Reps — aim to stay consistent for all 4 rounds!

PARTNER GAUNTLET

*Teams of 2

Part 1) 0:00-10:00 AMRAP 10

*Alternate FULL rounds
15 Wall Ball 20/14
3 Wall Walk / / 30ft Handstand Walk

10:00-14:00 REST 4 MIN

Part 2) 14:00-23:00 AMRAP 9

*Alternate FULL rounds
25ft / 25ft SA DB OH Walking Lunge 50/35
15 Chest to Bar Pull Ups / / Pull ups / / :40 Sec Cap

23:00 30:00 REST 7 MIN (includes Set up & Build up for squat cleans)

Part 3) 30:00-38:00 AMRAP 8

*Alternate FULL rounds
2 Squat Cleans 225/155
30 Crossover Singles / / :30 Sec Jump Rope
*Start heavy on cleans! And build in weight each round if possible.