INFERNO

INFERNO

4.29.2025 “INFERNO”

Wear Ruck for Entire Workout:


4 Sets:

20 KB Single Arm Bicep Curl (10/10)

20 KB Overhead Tricep Extension


into...

200m Double KB Overhead Carry


3 Sets:

20 KB Single Arm Hang Clean (10/10)

20 KB Tricep Push Ups


into...

200m Double KB Overhead Carry


2 Sets:

20 KB Single Arm Strict Press (10/10)

20 Plank Ups

Scoring: For completion

Notes: You pick the weight. Choose weights that are challenging but doable with good form.
INTERLUDE

INTERLUDE

4.28.2025 “INTERLUDE”


1 mile Ruck Shuffle

60x60 - Max 60lb Sandbag Burpees in 60 seconds (no ruck)

1 mile Ruck Shuffle

Scoring: 1. Max reps for time 2. Total time

Rx: Ruck 30/20 lbs, Sandbag 60 lbs
MAESTRO

MAESTRO

4.19.25 "MAESTRO"


The clearest sign of mastery is making a difficult thing look easy. But looks can be deceptive. Their apparent ease is usually the product of all the work they did up front. If you’ve ever seen a ballet dancer’s feet, then you know that beneath their graceful exterior is someone tougher than hell. A person willing to break themselves with a thousand falls but never takes their mind off of the details of their craft.


A maestro pays attention to the little things. It’s not just about doing something. It’s doing it right. It’s doing it soright that perfection feels like a foregone conclusion, like it couldn’t be anything else.


So do things slowly, and do them right. Pay attention to the details. You’ll make mistakes, fall, be forced to restart. But look closely at what you do. Competence lies in the basics but mastery is found in the details. Don’t settle for anything less.

6 ROUNDS:


10 Sandbag Burpees

10 Sandbag Thrusters

10/10 Offset Push Ups (10 each side)

10/10 Sandbag Offset Squats (10 each side)

100m Sandbag Bear Hug Carry

100m Sandbag Suitcase Carry

Rx: Sandbag 60/40 lbs

Spice it up by carrying something heavy for your bear hug carry!

Scoring: For Time
MANION WOD

MANION WOD

Dedicated to 1stLt Travis Manion, USMC, the Manion Hero WOD brings veterans, families of the fallen, and inspired civilians together each year to honor Travis’ life and legacy on and around the anniversary of his sacrifice on April 29th, 2007.


This month’s Tribe workout is in partnership with the Travis Manion Foundation. Their motto is “If not me, then who…” It’s a simple yet powerful idea. We don’t choose what we are faced with, but we control how we can respond. There isn’t always someone else to help when things go wrong. And sometimes, we’re the only ones who can help someone else. Travis gave his life drawing fire away from his wounded teammates. Today, pay honor to a man who understood the ethos behind it all.

4.26.2025 “MANION WOD (GORUCK VERSION)”

7 ROUNDS:


400m Run (slick)

29 Sandbag Back Squats

Rx: Sandbag 60/40 lbs

Scoring: For Time
TROPHY

TROPHY

4.25.2025 “TROPHY”

4 ROUNDS:

40 seconds work, 20 seconds rest


1- Ruck Push Ups

2- Sandbag Bent Over Rows (wear ruck)

3- Sandbag Hang Cleans (wear ruck)

4- Sandbag Push Press (wear ruck)

5- Rest 1 minute

Rx: Sandbag 60/40 lbs, Ruck 30/20 lbs
Wear ruck for entire workout. If you need to scale lower the weight or remove your ruck.
You will do 40 seconds of push ups and then use the 20 seconds to move to the next station. Do 40 seconds of bent over rows and then 20 seconds to move to the next station, etc. You have a total of 4 rounds, the workout should take 20 minutes. 

Scoring: Total Reps
IRON CURTAIN

IRON CURTAIN

4.18.2025 “IRON CURTAIN”

Minute Stations


5 Rounds:


1 min Sandbag Front Toss

1 min Ruck Russian Twists

1 min Sandbag Hang Clean & Press

1 min Ruck Pressed Leg Raises

Rx: Sandbag 60/40 lbs, Ruck 30/20 lbs

Scoring: Total Reps
ANVIL

ANVIL

4.24.2025 “ANVIL”

5 ROUNDS:


10 KB Turkish Get Ups (5 each side)

20 Bear Crawl Stance KB Pull Through (total)

40 KB Alternating Single Arm Swings (total)

100m KB Single Arm Overhead Carry (switch arms at 50m)

You pick the weight!

Scoring: For Time
EXFIL

EXFIL

4.22.2025 “EXFIL”


1 Mile Ruck

1 minute Med Ball Bear Hug Hold (wear ruck)

400m Ruck + Med Ball Carry

1 minute Med Ball Bear Hug Hold (wear ruck)

1 Mile Ruck

Rx: Ruck 30/20 lbs, Sand Med Ball 100/80 lbs

Scoring: For Time
AFTERBURNER

AFTERBURNER

4.21.2025 “AFTERBURNER”

3 ROUNDS:


40 Ruck + Sandbag Step Ups (total)

30 Ruck Bulgarian Split Squats (15 each leg)

200m Ruck + Sandbag Shuffle


3 ROUNDS:

40 Ruck + Sandbag Side Step Ups (20 each leg)

20 Sandbag Squat Cleans (ruck optional)

10 Sandbag Devils Press

Rx: Sandbag 60/40 lbs, Ruck 30/20 lbs

Scoring: Total Time
MURPH PREP

MURPH PREP

4.17.2025 “MURPH PREP”


10 min AMRAP:

200m Shuffle/Run

20 Sandbag Bent Over Rows


Rest 2 minutes


10 min AMRAP:

200m Shuffle/Run

20 Push-Ups


Rest 2 minutes


10 min AMRAP:

200m Shuffle/Run

30 Squats

Wear Ruck or vest, choose the one that you plan to wear for Murph next month. If you plan to do it unweighted/slick, then do this workout unweighted/slick.

Scoring: Rounds + Reps for each section
SCALES

SCALES

4.15.2025 “SCALES”


Buy In: 50 KB Split Jumps with twist (total)


3 ROUNDS:

10 KB Snatch Right

10 KB Snatch Left

15 KB Bicep Curl Right

15 KB Bicep Curl Left

10 KB Thruster Right

10 KB Thruster Left

15 KB Single Arm Sit Up Right

15 KB Single Arm Sit Up Left


Cash Out: 50 KB Split Jumps with twist (total)

Pick a couple different weight kettlebells. You can also use a ruck for all movements except the snatch if needed.

Scoring: Total time
RED RUM

RED RUM

4.13.2025 “RED RUM”

10 Bear Crawl Sandbaag drags forward & 10 drags backward

20 SB Power Cleans

30 SB Plank Pull Throughs

40 Lateral Hops over SB

50m SB Shuffle (down & back)

60 SB Swings

THEN REPEAT in reverse order starting with 60 more swings.

Rx: Sandbag 60/40 lbs

Scoring: For Time
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