STINGER

STINGER

5.20.2025 “STINGER”

2 Rounds:
800m Ruck
50 Single Leg V-Ups (slick)
25 Plank Ups (slick)
800m Ruck
25 Bicycles on the Right
25 Bicycles on the Left
1 min Plank Hold

Scoring: For time

Rx: Ruck 30/20 lbs, wear your ruck for the plank hold.
CRUCIBLE

CRUCIBLE

Strong things don’t take shape in comfortable conditions. Early civilizational development is measured according to how much we could turn up the heat–the progression from the Stone Age to the Bronze Age to the Iron Age. Progress does not come naturally; it is forged.


The same goes for people. Tough tasks create tough people. One of the most remarkable elements of human anatomy is that change–improvement–is triggered by going harder than your body wants to. That’s why it’s so important to challenge yourself every day, physically and otherwise. Strong people aren’t forged on the couch.

5.17.2025 “CRUCIBLE”


400m Sandbag + Ruck Shuffle


4 ROUNDS:

15 Double KB Clean & Press

15 Sandbag Bent Over Rows

____


400m Double KB Overhead Carry


____


4 ROUNDS:

15 Sandbag Single Posted Leg Deadlifts (each side)

15 Single KB Front Rack Squat (each side)


400m Sandbag + Ruck Shuffle

Scoring: Total time

BONUS: wear ruck for entire workout
Rx: Ruck 30/20 lbs, Sandbag 60/40 lbs, Pick two kettlebells that weigh the same. If you don't have two then do single arm reps.

MASOCHIST MILE

MASOCHIST MILE

5.16.2025 “MASOCHIST MILE”


4 ROUNDS:

400m Sandbag Shuffle

50 Sandbag Step Ups (total)

20 Sandbag Front Toss

Scoring: For time

Rx: Sandbag 60/40 lbs
SANDBAG DT HEAVY

SANDBAG DT HEAVY

5.15.2025 “SANDBAG DT HEAVY”


5 Rounds:

12 Sandbag Deadlifts

9 Sandbag Hang Cleans

6 Sandbag Shoulder to Overhead

Scoring: For time

Rx: Sandbag 80/60 lbs
ARRGGHHH

ARRGGHHH

5.13.2025 “ARRGGHHH”

Buy In: 1 minute Ruck Plank


20 min AMRAP:

100 Ruck Swings

80 Ruck Lunges (total)

60 Ruck OH Leg Raises

40 Ruck Sumo Squat High Pull

20 Burpees (slick)


Cash Out: 1 minute Ruck Plank

Scoring: Total rounds + reps in 20 min

Rx: Ruck 30/20 lbs
MURPH PREP

MURPH PREP

5.12.2025 “MURPH PREP”


800m Run

60 Squats

40 Sandbag Bent Over Rows

20 Push-Ups

400m Run

60 Squats

40 Sandbag Bent Over Rows

20 Push-Ups

800m Run

60 Squats

40 Sandbag Bent Over Rows

20 Push-Ups

Scoring: For time

Optional: Wear Ruck or Vest, choose the one that you plan to wear for Murph later this month. If you plan to do it unweighted/slick then do this workout unweighted/slick.
DRAGON

DRAGON

The world is divided when it comes to dragons. In Eastern cultures, dragons are mystical–divine, even. They are usually positive creatures which exist between us and the realm of the gods, or even as representations of the divine on Earth. They symbolize power and control over Earthly forces like water and the weather.


In the West, dragons are monsters. Firebreathing reptiles which descend upon a town to wreak havoc and maybe find their next meal. They’re a fight, a trial, a challenge to be met.


Ultimately, we’ll say: slay your dragon. But don’t forget the gift that every challenge is.

5.9.2025 “DRAGON”

Buy In: 50 Sandbag Thrusters


400m Farmers Carry (pick any 2 heavy items)

20 Sandbag Bear Hug Squats

20 Push Up Plank SB Pull Through

400m Sandbag Front Rack Carry

20 Sandbag Over Shoulder Toss

20 Sandbag Push Press

400m Sandbag Overhead Carry


Cash Out: 50 Sandbag Squat Cleans

Scoring: For time

Rx: Sandbag 60/40 lbs, you pick the weight for the farmer's carry.
IT'S A TRAP!

IT'S A TRAP!

5.9.2025 “IT’S A TRAP!”


2 mile Ruck

50 Ruck Push Ups

100 Sandbag Bent Over Rows

Scoring: For time

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

CERBERUS

5.8.2025 “CERBERUS”

3 Rounds:


400m Ruck

40 Ruck Squats

20 Burpees Over Ruck

Scoring: For time

Rx: Ruck 30/20 lbs
SANDBLASTER

SANDBLASTER

5.6.2025 “SANDBLASTER”


100 KB Swings

80 SB Floor Press

60 SB Walking Lunges

40 SB Hang Cleans

20 SB Plank Pull Through (Pull = 1 rep)

Scoring: For time

Rx: 60/40 lb Sandbag, 53/35 lb Kettlebell
LOS OSOS

LOS OSOS

5.5.2025 “LOS OSOS”

5 Rounds:


5 Sandbag Bear Complex

5 KB Turkish Get Ups (each side)

5 KB Power Clean & Press (each side)

5 Sandbag Devils Press

Scoring: For time

Rx: 60/40 lb Sandbag, 53/35 lb Kettlebell
*if you have a 2 different weight kettlebells you may need to use a lighter kettlebell for the turkish get ups.
GORUCK HALF MURPH

GORUCK HALF MURPH

5.3.2025 “GORUCK HALF MURPH”

Wear ruck or vest for entire workout.


800m Ruck or Vest Shuffle

100 Sandbag Bent Over Rows

100 Push-Ups

150 Squats

800m Ruck or Vest Shuffle

Scoring: For time

Rx: Weight Vest 20/14 lbs, Sandbag 60/40 lbs

Scale this workout by either doing it unweighted or reduce the number of reps.
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