OUR WORKOUTS

CORE WORKOUT (part 1)
3 Rounds: (for quality)
:30/:30 Side Plank
:30 Ring Plank
:30 KB Front Rack Hold (you choose the weight!)

CORE WORKOUT (part 2)

Partner Style, teams of 2 — 3 Rounds Each
*Alternate Full rounds

For Quality:
30 Ab Mat Sit Ups
100ft Double DB Overhead Carry*
*prioritize overhead position before weight!

WORKOUT
2-4-6-8-10-8-6-4-2
Strict Chin Ups
150m Run After Each Set

*17 Min Cap

WARM UP PARTNER WORKOUT
2 Rounds:
40 Power Cleans 95/65 *YGIG
20 Synchro Air Squats
30 DB Box Step Overs (2x50/35) 20” *YGIG

*11 Min Time Cap

MAIN PARTNER WORKOUT (16 min total)

AMRAP 8
4 Squats Cleans 185/125 (heavy-ish) *YGIG
8 Synchro Lateral Burpees

Directly into…

AMRAP 8
4 Clean & Jerks 185/125 *YGIG
8 Synchro Lateral Burpees

*No rest between AMRAPS

WORKOUT
Every 5 Min for 20 min (4 Rounds)
21 Toes To Ring
15 Toes to Bar
45 Double Unders / / :45 jump rope
*aim for at least 1 min of rest between rounds.
*Scale reps, and variation to meet the time domain!
POST WORKOUT STRENGTH
Take 15 min to establish a 3 RM Bench Press
*or aim for 3x3 with challenging weight within the 15 minutes!

PARTNER WORKOUT

Part 1)
*Teams of 2, YGIG style
*Alternate Full Rounds
AMRAP 16
20/16 Cal Ski
300ft Farmers Carry (DB or KB — heavy!)

Transition & Rest 1 Min between Parts

Part 2)

*Teams of 2, YGIG style
*Alternate Full Rounds

AMRAP 16
20/16 Cal Row
100ft Bodyweight Lunge

STRENGTH
Front Squat 5x2 @ 85% of 1RM
*Aim for a new set every 2:00-2:30
WORKOUT
5 Rounds for time:
10 Burpee Box Jump or step over 24/20”
15 Front Squat 95/65
20 Alt. DB Snatch 50/35
*20 Min Cap

PARTNER WORKOUT
*Teams of 2
*YGIG Style
For Time:
100/80 Cal Echo Bike
Into…
10 Rounds of “DT” (5 Rounds Each)
*Alternate full rounds!

12 Deadlift 135/95
9 Hang Power Cleans 135/95
6 Push Jerks 135/95

Into…

100 Lateral Burpee Over Bar

SKILL
Pull Up Technique / / Review of kipping and butterfly technique

WORKOUT

Hero Workout “Daniel”

For Time:

50 Pull Ups

400m Run

21 Thrusters 95/65

800m Run

21 Thrusters 95/65

400m Run

50 Pull Ups

*22 Min Cap

PARTNER WORKOUT
*Teams of 2
AMRAP 30

Synchro 400m run
60 Back Squats 96/65 (YGIG)
40 Lateral Burpee Over Bar (YGIG)

Into…

Synchro 400m run
60 DB Front Squats (2x50/35) (YGIG)
80 DB Bench (2x50/35) (YGIG)

WORKOUT
2 Sets:

10-9-8-7-6-5-4-3-2-1
KB Swing 70/53 (heavy)
1-2-3-4-5-6-7-8-9-10
Toes To Bar / / Variation

Rest 2 Min between sets

*24 Min Time Cap

POST WORKOUT STRENGTH (16 min)

take 8-10 min to Build up to a heavy single push or split jerk!

Then complete..

3 sets of 2 @ 85-90% of todays heavy single!

STRENGTH WORKOUT

EMOM 5
2 Power Cleans @ 65% of 1RM

Rest 2 Min

EMOM 5
2 Power Cleans @ 70%

Rest 2 Min

EMOM 5
1 Power Clean @ 75%

Rest 2 Min

EMOM 5
1 Power Clean @80+%

PARTNER WORKOUT
*Teams of 2, Alternate FULL rounds!

Part 1)
AMRAP 16
10 Bench Press 155/105
300ft Farmers Carry (2x50/35 KB or DB’s)

Rest 4 Min Between Parts

Part 2)
AMRAP 16
20 Wall Ball (heavy ball)
10 Shuttle Runs (25ft + 25ft=1 rep)

SKILL

Every 90 Sec for 14min 30sec (3 Rounds)

Alternate between…

A) *Shoulder Taps in handstand or wall facing / / Pike walks around box / / Handstand Walk
B) :20 Hollow Hold + 10 Hollow Rocks
C) *Box Step Downs / / Single Leg Squat Progressions

WORKOUT

EMOM 16 (4 Rounds)

Alternate between…
Min 1) 50ft Front Rack DB lunges (2x50/35)
Min 2) 15/12 Cal Row
Min 3) 20 SL V Ups + 2 Wall Walks
Min 4) :30 Double Under / / Jump Rope

PARTNER WORKOUT
*Teams of 2, YGIG Style, Split reps however!
AMRAP 20
50 Toes To Bar / Or Variation
40 Power Snatch 75/55
30 Overhead Squat 75/55
20 Lateral Burpees Over Bar

*TARGET: 3+ Rounds!

REST 5 MIN

Then…

Spend 10 min building to a heavy single snatch rep for the day! Can be power or squat, and does not need to be a new PR!

PARTNER WORKOUT
*originally programmed 12/27/25

*Teams of 2

“The 2.0 Gauntlet”

Part 1) 0:00-10:00

AMRAP 10

Max Reps BBJO 24/20” (YGIG Style)

REST 5 MIN (10:00-15:00)

Part 2) 15:00-25:00

AMRAP 10

*Partners Alternate after each movement!

10 Push Press

10 Pull Ups

10 Front Squats

RX=115/85

REST 5 MIN (25:00-30:00)

Part 3) 30:00-40:00

AMRAP 10

BUY IN: 50/40 Cal Echo Bike

Max reps in remaining time of squat clean thrusters 155/105

CORE WORKOUT
AMRAP 12 (For Quality) Target 3+ rounds

:30+ Ring plank
:20+ Sandbag BearHug Carry (start light, and build over the rounds) *walk in 25ft increments for :20+ seconds
:15/:15 Double KB or DB “one up / one down” Hold *One DB/KB in front rack and the other held overhead.
:20/:20+ Side Plank
*Rest as needed between movements!

STRENGTH

Back Squats (9 total working sets)

3 Rounds:
5 Reps @ 60% of 1RM
3 Reps @ 70%
1 Rep @ 80%

Aim for a new set every :90 sec ish!

SKILL
-Review SHSPU, and BMU Progressions!

WORKOUT

“Capacity Check In”

EMOM 24 (6 Rounds)
Alternate between…

Min 1) *Bar Muscle Up / / Variation
min 2) :30 Sec Double Under / / Jump Rope
min 3) *Deadlift 225/155
min 4) *Strict HSPU / / Double KB or DB Strict Press

*For athletes who have capacity in each movement, use this workout as a way to check in on your capacity by pushing the reps near your threshold each round.
*For athletes building capacity in some of these movements, choose lower reps and more difficult progressions if possible!
*Regardless, aim for numbers that are sustainable for all 6 rounds!

THE LFCF TRIATHLON

15 Min Max Distance Row

15 Min Max Distance Echo Bike

15 Min Max Distance Run

*score will be total meters on the rower, calories on the bike, and meters on the run (aim to run a combination of 800’s,400’s and 200’s — or using wearable to track distance works too!

CORE WORKOUT
For Time:
75 Toes to Rings / / T2B / / Variation
*every time you come off the rings or bar, perform 10 “penalty” DB Bench press reps @ (2x50/35)

MAIN WORKOUT

4 Rounds:

8 Front Squats 155/105
150m Run
16 Alt. DB Lunges (step back, in place) 2x50/35 (DB’s held at sides)
150m Run

*17 Min Cap

STRENGTH

Every 90 sec for 6 sets!
1 Snatch Deadlift + 1 Low Hang Snatch + 1 Snatch (Power or squat)
*Start first set at 60% of 1RM and build as able
*Does not need to be touch and go!

WORKOUT

EMOM 15
2 Power or Squat Snatch*

*use the heaviest weight you can sustain for the 15 minutes!

PARTNER WORKOUT

Part 1)

*Teams of 2, YGIG style for all movements

AMRAP 15

10 Shuttle Runs (25ft + 25ft =1)
80 Wall Balls 20/14
10 Shuttle Runs
40/32 Cal Echo Bike

Part 2)

PARTNER WORKOUT

2 Sets EACH (4 total)

4-3-2
Deadlift 315/215 (heavy!)
30ft HS Walk / / 4 Wall Walks / / After each round

*Partners alternate after each set (NOT, after every round)
*aim for less than 4 min of work per set
*18 min cap