input
dict | output
dict |
|---|---|
{
"description": "AMRAP in 20 minutes of:\n300 meter row\n10 deadlifts (185/125 lb)\n50 double-unders",
"name": "Open 24.2"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "300",
"count_male": "300",
"movement": "row",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "deadlift",
"unit": "reps",
"weight_female": "125",
"weight_male": "185",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 20 minutes of:",
"300 meter row",
"10 deadlifts (185/125 lb)",
"50 double-unders"
],
"workout_name": "Open 24.2",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 20 minutes:\n5 pull-ups\n10 push-ups\n15 air squats",
"name": "Cindy"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "5",
"count_male": "5",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 20 minutes:",
"5 pull-ups",
"10 push-ups",
"15 air squats"
],
"workout_name": "Cindy",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 7 minutes:\nBurpees to a target (6 inch)",
"name": "Open 12.1"
} | {
"partner_workout": false,
"time_cap": "7 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "1",
"count_male": "1",
"movement": "burpee to a target",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 7 minutes:",
"Burpees to a target (6 inch)"
],
"workout_name": "Open 12.1",
"workout_type": "AMRAP"
} |
{
"description": "Starting with a 6-minute time cap, complete as many reps as possible of:\n5 wall walks\n50 double-unders\n15 snatches (95/65 lb)\n5 wall walks\n50 double-unders\n12 snatches (135/95 lb)\n\n*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:\n20 strict handstand push-ups\n50 double-unders\n9 snatches (185/125 lb)\n\n*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:\n20 strict handstand push-ups\n50 double-unders\n6 snatches (225/155 lb)",
"name": "Open 23.3"
} | {
"partner_workout": false,
"time_cap": "6/9/12 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "5",
"count_male": "5",
"movement": "wall walk",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "snatch",
"unit": "reps",
"weight_female": "65",
"weight_male": "95",
"weight_unit": "lb"
},
{
"count_female": "5",
"count_male": "5",
"movement": "wall walk",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "12",
"count_male": "12",
"movement": "snatch",
"unit": "reps",
"weight_female": "95",
"weight_male": "135",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "strict handstand push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "snatch",
"unit": "reps",
"weight_female": "125",
"weight_male": "185",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "strict handstand push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "snatch",
"unit": "reps",
"weight_female": "155",
"weight_male": "225",
"weight_unit": "lb"
}
],
"number": 3,
"number_of_rounds": "1"
}
],
"workout_description": [
"Starting with a 6-minute time cap, complete as many reps as possible of:",
"5 wall walks",
"50 double-unders",
"15 snatches (95/65 lb)",
"5 wall walks",
"50 double-unders",
"12 snatches (135/95 lb)",
"",
"*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:",
"20 strict handstand push-ups",
"50 double-unders",
"9 snatches (185/125 lb)",
"",
"*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:",
"20 strict handstand push-ups",
"50 double-unders",
"6 snatches (225/155 lb)"
],
"workout_name": "Open 23.3",
"workout_type": "AMRAP"
} |
{
"description": "Five 3-minute AMRAPs in 19 minutes\nAMRAP in 3 minutes:\n3 power cleans (135/95 lb)\n6 push-ups\n9 air squats\n\n1 minute rest after each 3-minute AMRAP\nRepeat 5 times",
"name": "The Chief"
} | {
"partner_workout": false,
"time_cap": "19 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "power clean",
"unit": "reps",
"weight_female": "95",
"weight_male": "135",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "power clean",
"unit": "reps",
"weight_female": "95",
"weight_male": "135",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "power clean",
"unit": "reps",
"weight_female": "95",
"weight_male": "135",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 3,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "power clean",
"unit": "reps",
"weight_female": "95",
"weight_male": "135",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 4,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "power clean",
"unit": "reps",
"weight_female": "95",
"weight_male": "135",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 5,
"number_of_rounds": "max"
}
],
"workout_description": [
"Five 3-minute AMRAPs in 19 minutes",
"AMRAP in 3 minutes:",
"3 power cleans (135/95 lb)",
"6 push-ups",
"9 air squats",
"",
"1 minute rest after each 3-minute AMRAP",
"Repeat 5 times"
],
"workout_name": "The Chief",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 15 minutes of:\n19 wall ball shots (20/14 lb, 10/9 ft)\n19 calorie row",
"name": "Open 19.1"
} | {
"partner_workout": false,
"time_cap": "15 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "19",
"count_male": "19",
"movement": "wall ball shot",
"unit": "reps",
"weight_female": "14",
"weight_male": "20",
"weight_unit": "lb"
},
{
"count_female": "19",
"count_male": "19",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 15 minutes of:",
"19 wall ball shots (20/14 lb, 10/9 ft)",
"19 calorie row"
],
"workout_name": "Open 19.1",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 14 minutes of:\n60 calorie row\n50 toes-to-bars\n40 wall ball shots (20/14 lb)\n30 cleans (135/95 lb)\n20 muscle-ups",
"name": "Open 23.1"
} | {
"partner_workout": false,
"time_cap": "14 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "60",
"count_male": "60",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "toes-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "40",
"count_male": "40",
"movement": "wall ball shot",
"unit": "reps",
"weight_female": "14",
"weight_male": "20",
"weight_unit": "lb"
},
{
"count_female": "30",
"count_male": "30",
"movement": "clean",
"unit": "reps",
"weight_female": "95",
"weight_male": "135",
"weight_unit": "lb"
},
{
"count_female": "20",
"count_male": "20",
"movement": "muscle-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 14 minutes of:",
"60 calorie row",
"50 toes-to-bars",
"40 wall ball shots (20/14 lb)",
"30 cleans (135/95 lb)",
"20 muscle-ups"
],
"workout_name": "Open 23.1",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 15 minutes of:\n3 wall walks\n12 dumbbell snatches (50/35 lb)\n15 box jump overs",
"name": "Open 22.1"
} | {
"partner_workout": false,
"time_cap": "15 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "wall walk",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "12",
"count_male": "12",
"movement": "dumbbell snatch",
"unit": "reps",
"weight_female": "35",
"weight_male": "50",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "box jump over",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 15 minutes of:",
"3 wall walks",
"12 dumbbell snatches (50/35 lb)",
"15 box jump overs"
],
"workout_name": "Open 22.1",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 10 minutes of:\n30 double-unders\n15 power snatches (75/55 lb)",
"name": "Open 11.1"
} | {
"partner_workout": false,
"time_cap": "10 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "30",
"count_male": "30",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "power snatch",
"unit": "reps",
"weight_female": "55",
"weight_male": "75",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 10 minutes of:",
"30 double-unders",
"15 power snatches (75/55 lb)"
],
"workout_name": "Open 11.1",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 8 minutes of:\n10 deadlifts (135/95 lb)\n15 box jumps (24/20 inch)\n15 deadlifts (185/135 lb)\n15 box jumps (24/20 inch)\n20 deadlifts (225/155 lb)\n15 box jumps (24/20 inch)\n25 deadlifts (275/185 lb)\n15 box jumps (24/20 inch)\n30 deadlifts (315/205 lb)\n15 box jumps (24/20 inch)\n35 deadlifts (365/225 lb)\n15 box jumps (24/20 inch)",
"name": "Open 14.3"
} | {
"partner_workout": false,
"time_cap": "8 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "10",
"count_male": "10",
"movement": "deadlift",
"unit": "reps",
"weight_female": "95",
"weight_male": "135",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "deadlift",
"unit": "reps",
"weight_female": "135",
"weight_male": "185",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "20",
"count_male": "20",
"movement": "deadlift",
"unit": "reps",
"weight_female": "155",
"weight_male": "225",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "25",
"count_male": "25",
"movement": "deadlift",
"unit": "reps",
"weight_female": "185",
"weight_male": "275",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "30",
"count_male": "30",
"movement": "deadlift",
"unit": "reps",
"weight_female": "205",
"weight_male": "315",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "35",
"count_male": "35",
"movement": "deadlift",
"unit": "reps",
"weight_female": "225",
"weight_male": "365",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 8 minutes of:",
"10 deadlifts (135/95 lb)",
"15 box jumps (24/20 inch)",
"15 deadlifts (185/135 lb)",
"15 box jumps (24/20 inch)",
"20 deadlifts (225/155 lb)",
"15 box jumps (24/20 inch)",
"25 deadlifts (275/185 lb)",
"15 box jumps (24/20 inch)",
"30 deadlifts (315/205 lb)",
"15 box jumps (24/20 inch)",
"35 deadlifts (365/225 lb)",
"15 box jumps (24/20 inch)"
],
"workout_name": "Open 14.3",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 20 minutes of:\n8 toes-to-bars\n10 dumbbell hang clean-and-jerks (50/35 lb)\n14/12 calorie row",
"name": "Open 18.1"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "8",
"count_male": "8",
"movement": "toes-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "dumbbell hang clean and jerk",
"unit": "reps",
"weight_female": "35",
"weight_male": "50",
"weight_unit": "lb"
},
{
"count_female": "12",
"count_male": "14",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 20 minutes of:",
"8 toes-to-bars",
"10 dumbbell hang clean-and-jerks (50/35 lb)",
"14/12 calorie row"
],
"workout_name": "Open 18.1",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 20 minutes of:\n4 dumbbell thrusters (2x50/35 lb)\n6 toes-to-bars\n24 double-unders",
"name": "Open 20.2"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "4",
"count_male": "4",
"movement": "dumbbell thruster",
"unit": "reps",
"weight_female": "2x35",
"weight_male": "2x50",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "toes-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "24",
"count_male": "24",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 20 minutes of:",
"4 dumbbell thrusters (2x50/35 lb)",
"6 toes-to-bars",
"24 double-unders"
],
"workout_name": "Open 20.2",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 20 minutes:\nOn a 4-minute clock, complete as many reps as possible of:\n25 toes-to-bars\n50 double-unders\n15 squat cleans (135/85 lb)\n\nIf completed before 4 minutes, add 4 minutes to the clock and proceed to:\n25 toes-to-bars\n50 double-unders\n13 squat cleans (185/115 lb)\n\nIf completed before 8 minutes, add 4 minutes to the clock and proceed to:\n25 toes-to-bars\n50 double-unders\n11 squat cleans (225/145 lb)\n\nIf completed before 12 minutes, add 4 minutes to the clock and proceed to:\n25 toes-to-bars\n50 double-unders\n9 squat cleans (275/175 lb)\n\nIf completed before 16 minutes, continue until 20 minutes AMRAP of:\n25 toes-to-bars\n50 double-unders\n7 squat cleans (315/205 lb)",
"name": "Open 16.2"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "25",
"count_male": "25",
"movement": "toes-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "squat clean",
"unit": "reps",
"weight_female": "85",
"weight_male": "135",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "25",
"count_male": "25",
"movement": "toes-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "13",
"count_male": "13",
"movement": "squat clean",
"unit": "reps",
"weight_female": "115",
"weight_male": "185",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "25",
"count_male": "25",
"movement": "toes-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "11",
"count_male": "11",
"movement": "squat clean",
"unit": "reps",
"weight_female": "145",
"weight_male": "225",
"weight_unit": "lb"
}
],
"number": 3,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "25",
"count_male": "25",
"movement": "toes-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "squat clean",
"unit": "reps",
"weight_female": "175",
"weight_male": "275",
"weight_unit": "lb"
}
],
"number": 4,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "25",
"count_male": "25",
"movement": "toes-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "7",
"count_male": "7",
"movement": "squat clean",
"unit": "reps",
"weight_female": "205",
"weight_male": "315",
"weight_unit": "lb"
}
],
"number": 5,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 20 minutes:",
"On a 4-minute clock, complete as many reps as possible of:",
"25 toes-to-bars",
"50 double-unders",
"15 squat cleans (135/85 lb)",
"",
"If completed before 4 minutes, add 4 minutes to the clock and proceed to:",
"25 toes-to-bars",
"50 double-unders",
"13 squat cleans (185/115 lb)",
"",
"If completed before 8 minutes, add 4 minutes to the clock and proceed to:",
"25 toes-to-bars",
"50 double-unders",
"11 squat cleans (225/145 lb)",
"",
"If completed before 12 minutes, add 4 minutes to the clock and proceed to:",
"25 toes-to-bars",
"50 double-unders",
"9 squat cleans (275/175 lb)",
"",
"If completed before 16 minutes, continue until 20 minutes AMRAP of:",
"25 toes-to-bars",
"50 double-unders",
"7 squat cleans (315/205 lb)"
],
"workout_name": "Open 16.2",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 12 minutes:\n2 rounds of:\n50 ft dumbbell walking lunges (50/35 lb)\n16 toe to bars\n8 dumbbell power cleans (50/35 lb)\n\nThen, 2 rounds of:\n50 ft dumbbell walking lunges (50/35 lb)\n16 bar muscle-ups\n8 dumbbell power cleans (50/35 lb)",
"name": "Open 17.2"
} | {
"partner_workout": false,
"time_cap": "12 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "50",
"count_male": "50",
"movement": "dumbbell walking lunge",
"unit": "feet",
"weight_female": "35",
"weight_male": "50",
"weight_unit": "lb"
},
{
"count_female": "16-16-0-0",
"count_male": "16-16-0-0",
"movement": "toe-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "0-0-16-16",
"count_male": "0-0-16-16",
"movement": "bar muscle-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "8",
"count_male": "8",
"movement": "dumbbell power clean",
"unit": "reps",
"weight_female": "35",
"weight_male": "50",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 12 minutes:",
"2 rounds of:",
"50 ft dumbbell walking lunges (50/35 lb)",
"16 toe to bars",
"8 dumbbell power cleans (50/35 lb)",
"",
"Then, 2 rounds of:",
"50 ft dumbbell walking lunges (50/35 lb)",
"16 bar muscle-ups",
"8 dumbbell power cleans (50/35 lb)"
],
"workout_name": "Open 17.2",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 20 minutes:\n25 ft overhead walking lunges (95/65 lb)\n8 bar facing burpees\n25 ft overhead walking lunges (95/65 lb)\n8 chest-to-bar pull-ups",
"name": "Open 16.1"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "25",
"count_male": "25",
"movement": "overhead walking lunge",
"unit": "ft",
"weight_female": "65",
"weight_male": "95",
"weight_unit": "lb"
},
{
"count_female": "8",
"count_male": "8",
"movement": "bar facing burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "25",
"count_male": "25",
"movement": "overhead walking lunge",
"unit": "ft",
"weight_female": "65",
"weight_male": "95",
"weight_unit": "lb"
},
{
"count_female": "8",
"count_male": "8",
"movement": "chest-to-bar pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 20 minutes:",
"25 ft overhead walking lunges (95/65 lb)",
"8 bar facing burpees",
"25 ft overhead walking lunges (95/65 lb)",
"8 chest-to-bar pull-ups"
],
"workout_name": "Open 16.1",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP (with a partner) in 12 minutes:\n7 burpees\n6/4 calorie assault air bike\n3 right arm dumbbell hang clean-and-jerks (50/35 lb)\n3 left arm dumbbell hang clean-and-jerks (50/35 lb)\n\nPartners switch after each full round",
"name": "You Go I Go"
} | {
"partner_workout": true,
"time_cap": "12 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "7",
"count_male": "7",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "4",
"count_male": "6",
"movement": "assault air bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "3",
"count_male": "3",
"movement": "right arm dumbbell hang clean and jerk",
"unit": "reps",
"weight_female": "35",
"weight_male": "50",
"weight_unit": "lb"
},
{
"count_female": "3",
"count_male": "3",
"movement": "left arm dumbbell hang clean and jerk",
"unit": "reps",
"weight_female": "35",
"weight_male": "50",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP (with a partner) in 12 minutes:",
"7 burpees",
"6/4 calorie assault air bike",
"3 right arm dumbbell hang clean-and-jerks (50/35 lb)",
"3 left arm dumbbell hang clean-and-jerks (50/35 lb)",
"",
"Partners switch after each full round"
],
"workout_name": "You Go I Go",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 17 minutes:\n40 burpees\n30 snatches (75/45 lb)\n30 burpees\n30 snatches (135/75 lb)\n20 burpees\n30 snatches (165/100 lb)\n10 burpees\nMax snatches (210/120 lb)",
"name": "Open 13.1"
} | {
"partner_workout": false,
"time_cap": "17 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "40",
"count_male": "40",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "30",
"count_male": "30",
"movement": "snatch",
"unit": "reps",
"weight_female": "45",
"weight_male": "75",
"weight_unit": "lb"
},
{
"count_female": "30",
"count_male": "30",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "30",
"count_male": "30",
"movement": "snatch",
"unit": "reps",
"weight_female": "75",
"weight_male": "135",
"weight_unit": "lb"
},
{
"count_female": "20",
"count_male": "20",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "30",
"count_male": "30",
"movement": "snatch",
"unit": "reps",
"weight_female": "100",
"weight_male": "165",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "max",
"count_male": "max",
"movement": "snatch",
"unit": "reps",
"weight_female": "120",
"weight_male": "210",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "1"
}
],
"workout_description": [
"AMRAP in 17 minutes:",
"40 burpees",
"30 snatches (75/45 lb)",
"30 burpees",
"30 snatches (135/75 lb)",
"20 burpees",
"30 snatches (165/100 lb)",
"10 burpees",
"Max snatches (210/120 lb)"
],
"workout_name": "Open 13.1",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP (with a partner) in 21 minutes of:\n30 calorie row\n20 burpees over rower\n10 power cleans (155/105 lb)",
"name": "Laura"
} | {
"partner_workout": true,
"time_cap": "21 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "30",
"count_male": "30",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "20",
"count_male": "20",
"movement": "burpee over rower",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "power clean",
"unit": "reps",
"weight_female": "105",
"weight_male": "155",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP (with a partner) in 21 minutes of:",
"30 calorie row",
"20 burpees over rower",
"10 power cleans (155/105 lb)"
],
"workout_name": "Laura",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 10 minutes:\n5 shoulder-to-overheads (115/75 lb)\n10 deadlifts (115/75 lb)\n15 box jumps (24/20 inch)",
"name": "Open 13.2"
} | {
"partner_workout": false,
"time_cap": "10 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "5",
"count_male": "5",
"movement": "shoulder-to-overhead",
"unit": "reps",
"weight_female": "75",
"weight_male": "115",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "deadlift",
"unit": "reps",
"weight_female": "75",
"weight_male": "115",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 10 minutes:",
"5 shoulder-to-overheads (115/75 lb)",
"10 deadlifts (115/75 lb)",
"15 box jumps (24/20 inch)"
],
"workout_name": "Open 13.2",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP for as long as possible:\n15 thrusters (100/65 lb)\n15 chest-to-bar pull-ups\n\nIf 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.\nIf 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc.",
"name": "Open 13.5"
} | {
"partner_workout": false,
"time_cap": null,
"workout_cycles": [
{
"exercises": [
{
"count_female": "15",
"count_male": "15",
"movement": "thruster",
"unit": "reps",
"weight_female": "65",
"weight_male": "100",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "chest-to-bar pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP for as long as possible:",
"15 thrusters (100/65 lb)",
"15 chest-to-bar pull-ups",
"",
"If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.",
"If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc."
],
"workout_name": "Open 13.5",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 8 minutes:\n3 handstand push-ups, 3 cleans (185/125 lb)\n6 handstand push-ups, 3 cleans (185/125 lb)\n9 handstand push-ups, 3 cleans (185/125 lb)\n12 handstand push-ups, 6 cleans (185/125 lb)\n15 handstand push-ups, 6 cleans (185/125 lb)\n18 handstand push-ups, 6 cleans (185/125 lb)\n21 handstand push-ups, 9 cleans (185/125 lb)\n...\nContinue with the pattern, adding 3 handstand push-ups to each round and 3 cleans to every third round",
"name": "Open 15.4"
} | {
"partner_workout": false,
"time_cap": "8 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "3*round_number",
"count_male": "3*round_number",
"movement": "handstand push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "3-3-3-6-6-6-9-9-9",
"count_male": "3-3-3-6-6-6-9-9-9",
"movement": "clean",
"unit": "reps",
"weight_female": "125",
"weight_male": "185",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 8 minutes:",
"3 handstand push-ups, 3 cleans (185/125 lb)",
"6 handstand push-ups, 3 cleans (185/125 lb)",
"9 handstand push-ups, 3 cleans (185/125 lb)",
"12 handstand push-ups, 6 cleans (185/125 lb)",
"15 handstand push-ups, 6 cleans (185/125 lb)",
"18 handstand push-ups, 6 cleans (185/125 lb)",
"21 handstand push-ups, 9 cleans (185/125 lb)",
"...",
"Continue with the pattern, adding 3 handstand push-ups to each round and 3 cleans to every third round"
],
"workout_name": "Open 15.4",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 20 minutes of:\n1,000 meter row\n50 GHD sit-ups\n500 meter row\n25 v-ups",
"name": "Quarterfinals 23.4"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "1000",
"count_male": "1000",
"movement": "row",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "ghd sit-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "500",
"count_male": "500",
"movement": "row",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "25",
"count_male": "25",
"movement": "v-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 20 minutes of:",
"1,000 meter row",
"50 GHD sit-ups",
"500 meter row",
"25 v-ups"
],
"workout_name": "Quarterfinals 23.4",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 20 minutes of:\n2 muscle-ups\n4 handstand push-ups\n8 kettlebell swings (2/1.5 pd)",
"name": "Nate"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "2",
"count_male": "2",
"movement": "muscle-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "4",
"count_male": "4",
"movement": "handstand push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "8",
"count_male": "8",
"movement": "kettlebell swing",
"unit": "reps",
"weight_female": "1.5",
"weight_male": "2",
"weight_unit": "pd"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 20 minutes of:",
"2 muscle-ups",
"4 handstand push-ups",
"8 kettlebell swings (2/1.5 pd)"
],
"workout_name": "Nate",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 7 minutes:\n3 clean-and-jerks (135/95 lb)\n3 toes-to-bars\n6 clean-and-jerks (135/95 lb)\n6 toes-to-bars\n9 clean-and-jerks (135/95 lb)\n9 toes-to-bars\n12 clean-and-jerks (135/95 lb)\n12 toes-to-bars\n\nIf athlete completes the round of 12, go on to 15. Complete 15, go on to 18, etc.",
"name": "Open 13.4"
} | {
"partner_workout": false,
"time_cap": "7 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "3*round_number",
"count_male": "3*round_number",
"movement": "clean-and-jerk",
"unit": "reps",
"weight_female": "95",
"weight_male": "135",
"weight_unit": "lb"
},
{
"count_female": "3*round_number",
"count_male": "3*round_number",
"movement": "toes-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 7 minutes:",
"3 clean-and-jerks (135/95 lb)",
"3 toes-to-bars",
"6 clean-and-jerks (135/95 lb)",
"6 toes-to-bars",
"9 clean-and-jerks (135/95 lb)",
"9 toes-to-bars",
"12 clean-and-jerks (135/95 lb)",
"12 toes-to-bars",
"",
"If athlete completes the round of 12, go on to 15. Complete 15, go on to 18, etc."
],
"workout_name": "Open 13.4",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 30 minutes, divided into three 5-minute sections, repeated twice:\nFrom 0:00-5:00, AMRAP of:\n3 bar muscle-ups\n6 toes-to-bars\n9 air squats\n\nFrom 5:00-10:00, AMRAP of:\n3 thrusters (110/75 lb)\n6 front squats (110/75 lb)\n9 bar facing burpees\n\nFrom 10:00-15:00, AMRAP of:\n3 devil presses (2x50/35 lb)\n6 dumbbell front rack reverse lunges (2x50/35 lb)\n9 box jump overs (24/20 inch)\n\nRepeat sequence for the remaining 15 minutes",
"name": "Only 30 min"
} | {
"partner_workout": false,
"time_cap": "30 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "bar muscle-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "toes-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "thruster",
"unit": "reps",
"weight_female": "75",
"weight_male": "110",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "front squat",
"unit": "reps",
"weight_female": "75",
"weight_male": "110",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "bar facing burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "devil press",
"unit": "reps",
"weight_female": "2x35",
"weight_male": "2x50",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "dumbbell front rack reverse lunge",
"unit": "reps",
"weight_female": "2x35",
"weight_male": "2x50",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "box jump over",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 3,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "bar muscle-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "toes-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 4,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "thruster",
"unit": "reps",
"weight_female": "75",
"weight_male": "110",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "front squat",
"unit": "reps",
"weight_female": "75",
"weight_male": "110",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "bar facing burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 5,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "devil press",
"unit": "reps",
"weight_female": "2x35",
"weight_male": "2x50",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "dumbbell front rack reverse lunge",
"unit": "reps",
"weight_female": "2x35",
"weight_male": "2x50",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "box jump over",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 6,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 30 minutes, divided into three 5-minute sections, repeated twice:",
"From 0:00-5:00, AMRAP of:",
"3 bar muscle-ups",
"6 toes-to-bars",
"9 air squats",
"",
"From 5:00-10:00, AMRAP of:",
"3 thrusters (110/75 lb)",
"6 front squats (110/75 lb)",
"9 bar facing burpees",
"",
"From 10:00-15:00, AMRAP of:",
"3 devil presses (2x50/35 lb)",
"6 dumbbell front rack reverse lunges (2x50/35 lb)",
"9 box jump overs (24/20 inch)",
"",
"Repeat sequence for the remaining 15 minutes"
],
"workout_name": "Only 30 min",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 20 minutes of:\n5 handstand push-ups\n10 pistols (alternating legs)\n15 pull-ups",
"name": "Mary"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "5",
"count_male": "5",
"movement": "handstand push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "pistol",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 20 minutes of:",
"5 handstand push-ups",
"10 pistols (alternating legs)",
"15 pull-ups"
],
"workout_name": "Mary",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP (with a partner) in 32 minutes:\n8000/6000 meter row*\n\n44 push-ups\n44 wall balls (20/14 lb)\n44 box jumps (24/20 inch)\n44 abmat sit-ups\n\n*One rows while the other works. If the row is completed, both partners may work together on the AMRAP",
"name": "Charlotte AMRAP"
} | {
"partner_workout": true,
"time_cap": "32 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "6000",
"count_male": "8000",
"movement": "row",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "44",
"count_male": "44",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "44",
"count_male": "44",
"movement": "wall ball",
"unit": "reps",
"weight_female": "14",
"weight_male": "20",
"weight_unit": "lb"
},
{
"count_female": "44",
"count_male": "44",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "44",
"count_male": "44",
"movement": "abmat sit-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP (with a partner) in 32 minutes:",
"8000/6000 meter row*",
"",
"44 push-ups",
"44 wall balls (20/14 lb)",
"44 box jumps (24/20 inch)",
"44 abmat sit-ups",
"",
"*One rows while the other works. If the row is completed, both partners may work together on the AMRAP"
],
"workout_name": "Charlotte AMRAP",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 25 minutes:\nComplete 5 rounds of:\n40 seconds max wall ball shots (20/14 lb)\n20 seconds rest\n40 seconds max calorie ski erg\n20 seconds rest\n40 seconds max lunges\n20 seconds rest\n40 seconds max burpees\n20 seconds rest\n40 seconds max v-ups\n20 seconds rest",
"name": "Beverly Hills"
} | {
"partner_workout": false,
"time_cap": "25 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "40",
"count_male": "40",
"movement": "wall ball shot",
"unit": "seconds",
"weight_female": "14",
"weight_male": "20",
"weight_unit": "lb"
},
{
"count_female": "max",
"count_male": "max",
"movement": "ski erg",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "40",
"count_male": "40",
"movement": "lunge",
"unit": "seconds",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "40",
"count_male": "40",
"movement": "burpee",
"unit": "seconds",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "40",
"count_male": "40",
"movement": "v-up",
"unit": "seconds",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "5"
}
],
"workout_description": [
"AMRAP in 25 minutes:",
"Complete 5 rounds of:",
"40 seconds max wall ball shots (20/14 lb)",
"20 seconds rest",
"40 seconds max calorie ski erg",
"20 seconds rest",
"40 seconds max lunges",
"20 seconds rest",
"40 seconds max burpees",
"20 seconds rest",
"40 seconds max v-ups",
"20 seconds rest"
],
"workout_name": "Beverly Hills",
"workout_type": "AMRAP"
} |
{
"description": "As many reps as possible in 5 rounds of:\nMax bench press (bodyweight)\nMax pull-ups",
"name": "Lynne"
} | {
"partner_workout": false,
"time_cap": null,
"workout_cycles": [
{
"exercises": [
{
"count_female": "max",
"count_male": "max",
"movement": "bench press",
"unit": "reps",
"weight_female": "bodyweight",
"weight_male": "bodyweight",
"weight_unit": "lb"
},
{
"count_female": "max",
"count_male": "max",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "5"
}
],
"workout_description": [
"As many reps as possible in 5 rounds of:",
"Max bench press (bodyweight)",
"Max pull-ups"
],
"workout_name": "Lynne",
"workout_type": "AMRAP"
} |
{
"description": "Eight 2-minute AMRAPs in 16 minutes:\nAMRAP from 0:00-2:00:\n20 meter sprint\n16 burpees\n\nAMRAP from 2:00-4:00:\n20 meter sprint\n16 push-ups\n\nAMRAP from 4:00-6:00:\n20 meter sprint\n16 air squats\n\nAMRAP from 6:00-8:00:\n20 meter sprint\n16 mountain climbers\n\nAMRAP from 8:00-10:00:\n20 meter sprint\n16 jumping jacks\n\nAMRAP from 10:00-12:00:\n20 meter sprint\n16 jumping lunges\n\nAMRAP from 12:00-14:00:\n20 meter sprint\n16 high knees\n\nAMRAP from 14:00-16:00:\n20 meter sprint\n16 tuck jumps",
"name": "Marine 16"
} | {
"partner_workout": false,
"time_cap": "16 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "sprint",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "16",
"count_male": "16",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "sprint",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "16",
"count_male": "16",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "sprint",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "16",
"count_male": "16",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 3,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "sprint",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "16",
"count_male": "16",
"movement": "mountain climber",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 4,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "sprint",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "16",
"count_male": "16",
"movement": "jumping jack",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 5,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "sprint",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "16",
"count_male": "16",
"movement": "jumping lunge",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 6,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "sprint",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "16",
"count_male": "16",
"movement": "high knee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 7,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "sprint",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "16",
"count_male": "16",
"movement": "tuck jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 8,
"number_of_rounds": "max"
}
],
"workout_description": [
"Eight 2-minute AMRAPs in 16 minutes:",
"AMRAP from 0:00-2:00:",
"20 meter sprint",
"16 burpees",
"",
"AMRAP from 2:00-4:00:",
"20 meter sprint",
"16 push-ups",
"",
"AMRAP from 4:00-6:00:",
"20 meter sprint",
"16 air squats",
"",
"AMRAP from 6:00-8:00:",
"20 meter sprint",
"16 mountain climbers",
"",
"AMRAP from 8:00-10:00:",
"20 meter sprint",
"16 jumping jacks",
"",
"AMRAP from 10:00-12:00:",
"20 meter sprint",
"16 jumping lunges",
"",
"AMRAP from 12:00-14:00:",
"20 meter sprint",
"16 high knees",
"",
"AMRAP from 14:00-16:00:",
"20 meter sprint",
"16 tuck jumps"
],
"workout_name": "Marine 16",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 25 minutes:\n5 devil presses (2x22.5/15 kg)\n20 double dumbbell front rack reverse lunges (2x22.5/15 kg)\n19 calorie row",
"name": "Maria"
} | {
"partner_workout": false,
"time_cap": "25 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "5",
"count_male": "5",
"movement": "devil press",
"unit": "reps",
"weight_female": "2x15",
"weight_male": "2x22.5",
"weight_unit": "kg"
},
{
"count_female": "20",
"count_male": "20",
"movement": "double dumbbell front rack reverse lunge",
"unit": "reps",
"weight_female": "2x15",
"weight_male": "2x22.5",
"weight_unit": "kg"
},
{
"count_female": "19",
"count_male": "19",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 25 minutes:",
"5 devil presses (2x22.5/15 kg)",
"20 double dumbbell front rack reverse lunges (2x22.5/15 kg)",
"19 calorie row"
],
"workout_name": "Maria",
"workout_type": "AMRAP"
} |
{
"description": "20 minutes AMRAP of:\n6 dumbbell alternating arm snatch\n6 burpees\n6 kettlebell russian swings\n6 lunges\n6 hand-release push-ups\n6 calorie row*\n\n*Add 6 calories on the row after each round.",
"name": "Sixy"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "6",
"count_male": "6",
"movement": "dumbbell alternating arm snatch",
"unit": "reps",
"weight_female": "x",
"weight_male": "x",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "kettlebell russian swing",
"unit": "reps",
"weight_female": "x",
"weight_male": "x",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "lunge",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "hand-release push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "6*round_number",
"count_male": "6*round_number",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"20 minutes AMRAP of:",
"6 dumbbell alternating arm snatch",
"6 burpees",
"6 kettlebell russian swings",
"6 lunges",
"6 hand-release push-ups",
"6 calorie row*",
"",
"*Add 6 calories on the row after each round."
],
"workout_name": "Sixy",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP (with a partner) in 24:03 minutes:\nBuy-in: 1,941 meter row\n\nAMRAP in the time remaining:\n12 front squats (165/115 lb)\n7 wall walks\n2 rope climbs (15 ft)",
"name": "Infamy"
} | {
"partner_workout": true,
"time_cap": "24:03 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "1941",
"count_male": "1941",
"movement": "row",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "12",
"count_male": "12",
"movement": "front squat",
"unit": "reps",
"weight_female": "115",
"weight_male": "165",
"weight_unit": "lb"
},
{
"count_female": "7",
"count_male": "7",
"movement": "wall walk",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "2x15",
"count_male": "2x15",
"movement": "rope climb",
"unit": "feet",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP (with a partner) in 24:03 minutes:",
"Buy-in: 1,941 meter row",
"",
"AMRAP in the time remaining:",
"12 front squats (165/115 lb)",
"7 wall walks",
"2 rope climbs (15 ft)"
],
"workout_name": "Infamy",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 20 minutes:\n10 push presses (115/85 lb)\n10 kettlebell swings (1.5/1 pd)\n10 box jumps (24/20 inch)",
"name": "Jack"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "10",
"count_male": "10",
"movement": "push press",
"unit": "reps",
"weight_female": "85",
"weight_male": "115",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "kettlebell swing",
"unit": "reps",
"weight_female": "1",
"weight_male": "1.5",
"weight_unit": "pd"
},
{
"count_female": "10",
"count_male": "10",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 20 minutes:",
"10 push presses (115/85 lb)",
"10 kettlebell swings (1.5/1 pd)",
"10 box jumps (24/20 inch)"
],
"workout_name": "Jack",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 14 minutes:\n14 thrusters @95/65 lb\n28 pull-ups\n14 squat cleans @115/75 lb\n28 toes-to-bar\n14 power cleans @135/95 lb\n28 push-ups",
"name": "BSE: Cupid's Arrow"
} | {
"partner_workout": false,
"time_cap": "14 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "14",
"count_male": "14",
"movement": "thruster",
"unit": "reps",
"weight_female": "65",
"weight_male": "95",
"weight_unit": "lb"
},
{
"count_female": "28",
"count_male": "28",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "14",
"count_male": "14",
"movement": "squat clean",
"unit": "reps",
"weight_female": "75",
"weight_male": "115",
"weight_unit": "lb"
},
{
"count_female": "28",
"count_male": "28",
"movement": "toes-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "14",
"count_male": "14",
"movement": "power clean",
"unit": "reps",
"weight_female": "95",
"weight_male": "135",
"weight_unit": "lb"
},
{
"count_female": "28",
"count_male": "28",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 14 minutes:",
"14 thrusters @95/65 lb",
"28 pull-ups",
"14 squat cleans @115/75 lb",
"28 toes-to-bar",
"14 power cleans @135/95 lb",
"28 push-ups"
],
"workout_name": "BSE: Cupid's Arrow",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP (with a partner) in 14 minutes:\n11 thrusters (115/75 lb)\n11 synchronized toes-to-bar\n\nThen 2 minute rest (in silence)\n\nAMRAP (with a partner) in 18 minutes:\n39 clusters (155/105 lb)\n45 synchronized burpee pull-ups",
"name": "The World Wars"
} | {
"partner_workout": true,
"time_cap": "34 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "11",
"count_male": "11",
"movement": "thruster",
"unit": "reps",
"weight_female": "75",
"weight_male": "115",
"weight_unit": "lb"
},
{
"count_female": "11",
"count_male": "11",
"movement": "synchronized toes-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "39",
"count_male": "39",
"movement": "cluster",
"unit": "reps",
"weight_female": "105",
"weight_male": "155",
"weight_unit": "lb"
},
{
"count_female": "45",
"count_male": "45",
"movement": "synchronized burpee pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP (with a partner) in 14 minutes:",
"11 thrusters (115/75 lb)",
"11 synchronized toes-to-bar",
"",
"Then 2 minute rest (in silence)",
"",
"AMRAP (with a partner) in 18 minutes:",
"39 clusters (155/105 lb)",
"45 synchronized burpee pull-ups"
],
"workout_name": "The World Wars",
"workout_type": "AMRAP"
} |
{
"description": "Buy-in: 65 sit-ups\n\nAMRAP in 21 minutes of:\n7 burpees\n11 push-ups\n22 kettlebell swings (54/35 lb)",
"name": "Georgie"
} | {
"partner_workout": false,
"time_cap": "21 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "65",
"count_male": "65",
"movement": "sit-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "7",
"count_male": "7",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "11",
"count_male": "11",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "22",
"count_male": "22",
"movement": "kettlebell swing",
"unit": "reps",
"weight_female": "35",
"weight_male": "54",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "max"
}
],
"workout_description": [
"Buy-in: 65 sit-ups",
"",
"AMRAP in 21 minutes of:",
"7 burpees",
"11 push-ups",
"22 kettlebell swings (54/35 lb)"
],
"workout_name": "Georgie",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 7 minutes:\n1 pull-up\n2 push presses (75/55 lb)\n2 pull-ups\n4 push presses (75/55 lb)\n...\nContinue with this pattern, adding 1 pull-up and 2 push presses each round",
"name": "Ladder Up"
} | {
"partner_workout": false,
"time_cap": "7 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "round_number",
"count_male": "round_number",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "2*round_number",
"count_male": "2*round_number",
"movement": "push press",
"unit": "reps",
"weight_female": "55",
"weight_male": "75",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 7 minutes:",
"1 pull-up",
"2 push presses (75/55 lb)",
"2 pull-ups",
"4 push presses (75/55 lb)",
"...",
"Continue with this pattern, adding 1 pull-up and 2 push presses each round"
],
"workout_name": "Ladder Up",
"workout_type": "AMRAP"
} |
{
"description": "With a running clock in 14 minutes, perform:\nFrom 0:00-5:00, 5 rounds of:\n20 seconds max distance run\n40 seconds recovery jog\n\nRest 2 minutes\n\nFrom 7:00-14:00, AMRAP of:\n10 rucksack ground-to-overheads (30/20 lb)\n10 rucksack strict presses (30/20 lb)\n100 meter run",
"name": "Ruck at Home WOD #3"
} | {
"partner_workout": false,
"time_cap": "14 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "run",
"unit": "seconds",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "40",
"count_male": "40",
"movement": "recovery jog",
"unit": "seconds",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "5"
},
{
"exercises": [
{
"count_female": "10",
"count_male": "10",
"movement": "rucksack ground-to-overheads",
"unit": "reps",
"weight_female": "20",
"weight_male": "30",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "rucksack strict presses",
"unit": "reps",
"weight_female": "20",
"weight_male": "30",
"weight_unit": "lb"
},
{
"count_female": "100",
"count_male": "100",
"movement": "run",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "max"
}
],
"workout_description": [
"With a running clock in 14 minutes, perform:",
"From 0:00-5:00, 5 rounds of:",
"20 seconds max distance run",
"40 seconds recovery jog",
"",
"Rest 2 minutes",
"",
"From 7:00-14:00, AMRAP of:",
"10 rucksack ground-to-overheads (30/20 lb)",
"10 rucksack strict presses (30/20 lb)",
"100 meter run"
],
"workout_name": "Ruck at Home WOD #3",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 7 minutes of:\nWall ball shots (20/14 lb)\n\nPerform 5 deadlifts (225/155 lb) at the top of each minute",
"name": "Optimus Prime"
} | {
"partner_workout": false,
"time_cap": "7 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "5",
"count_male": "5",
"movement": "deadlifts",
"unit": "reps",
"weight_female": "155",
"weight_male": "225",
"weight_unit": "lb"
},
{
"count_female": "max",
"count_male": "max",
"movement": "wall ball shot",
"unit": "reps",
"weight_female": "14",
"weight_male": "20",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "7"
}
],
"workout_description": [
"AMRAP in 7 minutes of:",
"Wall ball shots (20/14 lb)",
"",
"Perform 5 deadlifts (225/155 lb) at the top of each minute"
],
"workout_name": "Optimus Prime",
"workout_type": "AMRAP"
} |
{
"description": "As many reps as possible in 10 minutes:\n5 front squats\n5 pull-ups\n10 front squats\n10 pull-ups\n...\nContinue increasing each by 5 reps (15, 20, 25, etc.)",
"name": "BSE WOD 7/17/23"
} | {
"partner_workout": false,
"time_cap": "10 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "5*round_number",
"count_male": "5*round_number",
"movement": "front squat",
"unit": "reps",
"weight_female": "x",
"weight_male": "x",
"weight_unit": "lb"
},
{
"count_female": "5*round_number",
"count_male": "5*round_number",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"As many reps as possible in 10 minutes:",
"5 front squats",
"5 pull-ups",
"10 front squats",
"10 pull-ups",
"...",
"Continue increasing each by 5 reps (15, 20, 25, etc.)"
],
"workout_name": "BSE WOD 7/17/23",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 20 minutes of:\n5 weighted pull-ups (35/25 lb)\n10 push-ups (feet on 30/24 inch box)\n15 squats (with 45/35 lb plate)",
"name": "Hard Cindy"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "5",
"count_male": "5",
"movement": "weighted pull-up",
"unit": "reps",
"weight_female": "25",
"weight_male": "35",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "decline push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "plate squat",
"unit": "reps",
"weight_female": "35",
"weight_male": "45",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 20 minutes of:",
"5 weighted pull-ups (35/25 lb)",
"10 push-ups (feet on 30/24 inch box)",
"15 squats (with 45/35 lb plate)"
],
"workout_name": "Hard Cindy",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP (with a partner) in 2021 seconds of:\n31 calorie assault bike\n25 air squats (each)\n23 burpees\n23 GHD sit-ups\n23 box jumps (20 inch)\n22 calorie assault bike\n22 reverse lunges (each)\n22 american kettlebell swings (24/16 kg)\n20 calorie assault bike\n20 air squats (each)\n20 burpees\n20 GHD sit-ups\n20 box jumps (20 inch)\n13 synchronized push-ups\n\nWear a weight vest (30/20 lb)",
"name": "The 13 Fallen Heroes"
} | {
"partner_workout": true,
"time_cap": "2021 seconds",
"workout_cycles": [
{
"exercises": [
{
"count_female": "31",
"count_male": "31",
"movement": "assault bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "25",
"count_male": "25",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "23",
"count_male": "23",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "23",
"count_male": "23",
"movement": "ghd sit-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "23",
"count_male": "23",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "22",
"count_male": "22",
"movement": "assault bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "22",
"count_male": "22",
"movement": "reverse lunge",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "22",
"count_male": "22",
"movement": "american kettlebell swing",
"unit": "reps",
"weight_female": "16",
"weight_male": "24",
"weight_unit": "kg"
},
{
"count_female": "20",
"count_male": "20",
"movement": "assault bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "20",
"count_male": "20",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "20",
"count_male": "20",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "20",
"count_male": "20",
"movement": "ghd sit-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "20",
"count_male": "20",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "13",
"count_male": "13",
"movement": "synchronized push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP (with a partner) in 2021 seconds of:",
"31 calorie assault bike",
"25 air squats (each)",
"23 burpees",
"23 GHD sit-ups",
"23 box jumps (20 inch)",
"22 calorie assault bike",
"22 reverse lunges (each)",
"22 american kettlebell swings (24/16 kg)",
"20 calorie assault bike",
"20 air squats (each)",
"20 burpees",
"20 GHD sit-ups",
"20 box jumps (20 inch)",
"13 synchronized push-ups",
"",
"Wear a weight vest (30/20 lb)"
],
"workout_name": "The 13 Fallen Heroes",
"workout_type": "AMRAP"
} |
{
"description": "In teams of 3, AMRAP in 15 minutes:\n10 meter run\n6 worm ground-to-overhead (switch sides each rep)\n10 meter run\n6 pull-ups\n10 meter run\n6 burpees over the worm\n10 meter run\n6 pistol squats",
"name": "Worm"
} | {
"partner_workout": true,
"time_cap": "15 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "10",
"count_male": "10",
"movement": "run",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "worm ground-to-overhead",
"unit": "reps",
"weight_female": "x",
"weight_male": "x",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "run",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "run",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "burpee over worm",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "run",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "pistol squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"In teams of 3, AMRAP in 15 minutes:",
"10 meter run",
"6 worm ground-to-overhead (switch sides each rep)",
"10 meter run",
"6 pull-ups",
"10 meter run",
"6 burpees over the worm",
"10 meter run",
"6 pistol squats"
],
"workout_name": "Worm",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 20 minutes:\n5 hang squat cleans (155/105 lb)\n10 burpee box jump overs (24/20 inch)\n5 pull-ups\n10/7 calorie air bike\n5 deadlifts (155/105 lb)",
"name": "Melt Programming Metcon 02/27/2024"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "5",
"count_male": "5",
"movement": "hang squat clean",
"unit": "reps",
"weight_female": "105",
"weight_male": "155",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "burpee box jump over",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "5",
"count_male": "5",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "7",
"count_male": "10",
"movement": "air bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "5",
"count_male": "5",
"movement": "deadlift",
"unit": "reps",
"weight_female": "105",
"weight_male": "155",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 20 minutes:",
"5 hang squat cleans (155/105 lb)",
"10 burpee box jump overs (24/20 inch)",
"5 pull-ups",
"10/7 calorie air bike",
"5 deadlifts (155/105 lb)"
],
"workout_name": "Melt Programming Metcon 02/27/2024",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP (with a partner) in 10 minutes:\n2 wall ball shots (20/14 lb) - partner 1\n2 synchronized burpees\n2 wall ball shots (20/14 lb) - partner 2\n2 synchronized burpees\n4 wall ball shots (20/14 lb) - partner 1\n4 synchronized burpees\n4 wall ball shots (20/14 lb) - partner 2\n4 synchronized burpees\n6 wall ball shots (20/14 lb) - partner 1\n6 synchronized burpees\n6 wall ball shots (20/14 lb) - partner 2\n6 synchronized burpees\n...\nContinue with the pattern, increasing each by 2 reps each round.",
"name": "Heartbreaker, Dream Maker"
} | {
"partner_workout": true,
"time_cap": "10 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "2*round_number",
"count_male": "2*round_number",
"movement": "wall ball shot (partner 1)",
"unit": "reps",
"weight_female": "14",
"weight_male": "20",
"weight_unit": "lb"
},
{
"count_female": "2*round_number",
"count_male": "2*round_number",
"movement": "synchronized burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "2*round_number",
"count_male": "2*round_number",
"movement": "wall ball shot (partner 2)",
"unit": "reps",
"weight_female": "14",
"weight_male": "20",
"weight_unit": "lb"
},
{
"count_female": "2*round_number",
"count_male": "2*round_number",
"movement": "synchronized burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP (with a partner) in 10 minutes:",
"2 wall ball shots (20/14 lb) - partner 1",
"2 synchronized burpees",
"2 wall ball shots (20/14 lb) - partner 2",
"2 synchronized burpees",
"4 wall ball shots (20/14 lb) - partner 1",
"4 synchronized burpees",
"4 wall ball shots (20/14 lb) - partner 2",
"4 synchronized burpees",
"6 wall ball shots (20/14 lb) - partner 1",
"6 synchronized burpees",
"6 wall ball shots (20/14 lb) - partner 2",
"6 synchronized burpees",
"...",
"Continue with the pattern, increasing each by 2 reps each round."
],
"workout_name": "Heartbreaker, Dream Maker",
"workout_type": "AMRAP"
} |
{
"description": "Three AMRAPs in 21 minutes:\nAMRAP in 3 minutes of:\n20 gorilla jump squats\n40 alternating single arm dumbbell cleans (15/10 kg)\n20 gorilla jump squats\n40 single arm dumbbell shoulder-to-overheads (15/10 kg) (alternate every 10 reps)\n20 gorilla jump squats\n40 alternating single arm dumbbell hang snatches (15/10 kg)\n\nRest 1 minute\n\nAMRAP in 6 minutes of:\nSame as above. Resume where you left off.\n\nRest 2 minutes\n\nAMRAP in 9 minutes of:\nSame as above. Resume where you left off.",
"name": "Friday Fun"
} | {
"partner_workout": false,
"time_cap": "21 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "gorilla jump squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "40",
"count_male": "40",
"movement": "alternating single arm dumbbell clean",
"unit": "reps",
"weight_female": "10",
"weight_male": "15",
"weight_unit": "kg"
},
{
"count_female": "20",
"count_male": "20",
"movement": "gorilla jump squats",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "40",
"count_male": "40",
"movement": "single arm dumbbell shoulder-to-overhead",
"unit": "reps",
"weight_female": "10",
"weight_male": "15",
"weight_unit": "kg"
},
{
"count_female": "20",
"count_male": "20",
"movement": "gorilla jump squats",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "40",
"count_male": "40",
"movement": "alternating single arm dumbbell hang snatches",
"unit": "reps",
"weight_female": "10",
"weight_male": "15",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"Three AMRAPs in 21 minutes:",
"AMRAP in 3 minutes of:",
"20 gorilla jump squats",
"40 alternating single arm dumbbell cleans (15/10 kg)",
"20 gorilla jump squats",
"40 single arm dumbbell shoulder-to-overheads (15/10 kg) (alternate every 10 reps)",
"20 gorilla jump squats",
"40 alternating single arm dumbbell hang snatches (15/10 kg)",
"",
"Rest 1 minute",
"",
"AMRAP in 6 minutes of:",
"Same as above. Resume where you left off.",
"",
"Rest 2 minutes",
"",
"AMRAP in 9 minutes of:",
"Same as above. Resume where you left off."
],
"workout_name": "Friday Fun",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 20 minutes:\n5-10-15-20-25 calorie row\n10-20-30-40-50 wall ball shots (20/14 lb)",
"name": "Holly"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "5-10-15-20-25",
"count_male": "5-10-15-20-25",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10-20-30-40-50",
"count_male": "10-20-30-40-50",
"movement": "wall ball shots",
"unit": "reps",
"weight_female": "14",
"weight_male": "20",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 20 minutes:",
"5-10-15-20-25 calorie row",
"10-20-30-40-50 wall ball shots (20/14 lb)"
],
"workout_name": "Holly",
"workout_type": "AMRAP"
} |
{
"description": "Six 5-minute AMRAPs in 60 minutes:\nEach AMRAP consists of:\n15/10 calorie bike\nMax hang power cleans (155/105 lb)\n\nRest 5 minutes after each AMRAP",
"name": "Threshold"
} | {
"partner_workout": false,
"time_cap": "60 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "10",
"count_male": "15",
"movement": "bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "max",
"count_male": "max",
"movement": "hang power clean",
"unit": "reps",
"weight_female": "105",
"weight_male": "155",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "6"
}
],
"workout_description": [
"Six 5-minute AMRAPs in 60 minutes:",
"Each AMRAP consists of:",
"15/10 calorie bike",
"Max hang power cleans (155/105 lb)",
"",
"Rest 5 minutes after each AMRAP"
],
"workout_name": "Threshold",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 19 minutes:\n1 mile run\n5 rounds of:\n27 air squats\n18 push-ups",
"name": "Whiting"
} | {
"partner_workout": false,
"time_cap": "19 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "1",
"count_male": "1",
"movement": "run",
"unit": "mile",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "27",
"count_male": "27",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "18",
"count_male": "18",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "5"
}
],
"workout_description": [
"AMRAP in 19 minutes:",
"1 mile run",
"5 rounds of:",
"27 air squats",
"18 push-ups"
],
"workout_name": "Whiting",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 28 minutes:\n204 meter run\n12 box jumps (24/20 inch)\n3 power snatches (135/95 lb)\n20 burpees\n\nCash-out: 146 double-unders",
"name": "Bootcamp"
} | {
"partner_workout": false,
"time_cap": "28 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "204",
"count_male": "204",
"movement": "run",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "12",
"count_male": "12",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "3",
"count_male": "3",
"movement": "power snatch",
"unit": "reps",
"weight_female": "95",
"weight_male": "135",
"weight_unit": "lb"
},
{
"count_female": "20",
"count_male": "20",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "146",
"count_male": "146",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "1"
}
],
"workout_description": [
"AMRAP in 28 minutes:",
"204 meter run",
"12 box jumps (24/20 inch)",
"3 power snatches (135/95 lb)",
"20 burpees",
"",
"Cash-out: 146 double-unders"
],
"workout_name": "Bootcamp",
"workout_type": "AMRAP"
} |
{
"description": "Five 6 minutes AMRAP:\nA) AMRAP in 6 minutes:\n12 wall balls (9/6 kg, 10/9 ft)\n12 calorie row\n\nRest 3 minutes\n\nB) AMRAP in 6 minutes:\n6 ground-to-overhead (43/30 kg)\n8 bar facing burpees\n\nRest 3 minutes\n\nC) AMRAP in 6 minutes:\n1-2-3... Wall walks\n10-20-30... Double-unders\n\nRest 3 minutes\n\nD) AMRAP in 6 minutes:\n12 alternating dumbbell snatches (22.5/15 kg)\n15 box jump overs\n\nRest 3 minutes\n\nE) AMRAP in 6 minutes:\n30 toes-to-bar/hanging leg raises\n20 cleans (61/43 kg)\n10 ring muscle-ups/bar muscle-ups/burpee pull-ups",
"name": "Memory Lane"
} | {
"partner_workout": false,
"time_cap": "42 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "12",
"count_male": "12",
"movement": "wall ball",
"unit": "reps",
"weight_female": "6",
"weight_male": "9",
"weight_unit": "kg"
},
{
"count_female": "12",
"count_male": "12",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "6",
"count_male": "6",
"movement": "ground-to-overhead",
"unit": "reps",
"weight_female": "30",
"weight_male": "43",
"weight_unit": "kg"
},
{
"count_female": "8",
"count_male": "8",
"movement": "bar facing burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 2,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "round_number",
"count_male": "round_number",
"movement": "wall walk",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "10*round_number",
"count_male": "10*round_number",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 3,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "12",
"count_male": "12",
"movement": "alternating dumbbell snatch",
"unit": "reps",
"weight_female": "15",
"weight_male": "22.5",
"weight_unit": "kg"
},
{
"count_female": "15",
"count_male": "15",
"movement": "box jump over",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 4,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "30",
"count_male": "30",
"movement": "toes-to-bar/hanging leg raise",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "20",
"count_male": "20",
"movement": "clean",
"unit": "reps",
"weight_female": "43",
"weight_male": "61",
"weight_unit": "kg"
},
{
"count_female": "10",
"count_male": "10",
"movement": "ring muscle-up/bar muscle-up / burpee pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 5,
"number_of_rounds": "max"
}
],
"workout_description": [
"Five 6 minutes AMRAP:",
"A) AMRAP in 6 minutes:",
"12 wall balls (9/6 kg, 10/9 ft)",
"12 calorie row",
"",
"Rest 3 minutes",
"",
"B) AMRAP in 6 minutes:",
"6 ground-to-overhead (43/30 kg)",
"8 bar facing burpees",
"",
"Rest 3 minutes",
"",
"C) AMRAP in 6 minutes:",
"1-2-3... Wall walks",
"10-20-30... Double-unders",
"",
"Rest 3 minutes",
"",
"D) AMRAP in 6 minutes:",
"12 alternating dumbbell snatches (22.5/15 kg)",
"15 box jump overs",
"",
"Rest 3 minutes",
"",
"E) AMRAP in 6 minutes:",
"30 toes-to-bar/hanging leg raises",
"20 cleans (61/43 kg)",
"10 ring muscle-ups/bar muscle-ups/burpee pull-ups"
],
"workout_name": "Memory Lane",
"workout_type": "AMRAP"
} |
{
"description": "Cash-in: 100 meter farmer's carry (85/55 lb)\n\nAMRAP in 20 minutes:\n5 bear complexes* (135/65 lb)\n10 burpee over bar\n15 calorie assault air bike\n\nCash-out: 100 meter farmer's carry (85/55 lb)\n\n*One bear complex consists of 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press",
"name": "Poke the Bear"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "100",
"count_male": "100",
"movement": "farmer's carry",
"unit": "meters",
"weight_female": "55",
"weight_male": "85",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "5",
"count_male": "5",
"movement": "bear complex",
"unit": "rounds",
"weight_female": "65",
"weight_male": "135",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "burpee over bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "assault air bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "100",
"count_male": "100",
"movement": "farmer's carry",
"unit": "meters",
"weight_female": "55",
"weight_male": "85",
"weight_unit": "lb"
}
],
"number": 3,
"number_of_rounds": "1"
}
],
"workout_description": [
"Cash-in: 100 meter farmer's carry (85/55 lb)",
"",
"AMRAP in 20 minutes:",
"5 bear complexes* (135/65 lb)",
"10 burpee over bar",
"15 calorie assault air bike",
"",
"Cash-out: 100 meter farmer's carry (85/55 lb)",
"",
"*One bear complex consists of 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press"
],
"workout_name": "Poke the Bear",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 23 minutes of:\n8 shuttle runs (2x25 ft)\n9 bar facing burpees\n3 power cleans (185/125 lb)",
"name": "Sadie Jane"
} | {
"partner_workout": false,
"time_cap": "23 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "8",
"count_male": "8",
"movement": "shuttle run",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "bar facing burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "3",
"count_male": "3",
"movement": "power clean",
"unit": "reps",
"weight_female": "125",
"weight_male": "185",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 23 minutes of:",
"8 shuttle runs (2x25 ft)",
"9 bar facing burpees",
"3 power cleans (185/125 lb)"
],
"workout_name": "Sadie Jane",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 20 minutes:\nMinute 1: max ball slams (30/20 lb)\nMinute 2: max shoulder taps\nMinute 3: max medicine ball sit-ups (20/14 lb)\nMinute 4: max downward dog foot taps\n\nRepeat 5 times",
"name": "Movement Monday WOD 25"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "1",
"count_male": "1",
"movement": "ball slam",
"unit": "minutes",
"weight_female": "20",
"weight_male": "30",
"weight_unit": "lb"
},
{
"count_female": "1",
"count_male": "1",
"movement": "shoulder tap",
"unit": "minutes",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "1",
"count_male": "1",
"movement": "medicine ball sit-up",
"unit": "minutes",
"weight_female": "14",
"weight_male": "20",
"weight_unit": "lb"
},
{
"count_female": "1",
"count_male": "1",
"movement": "downward dog foot tap",
"unit": "minutes",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "5"
}
],
"workout_description": [
"AMRAP in 20 minutes:",
"Minute 1: max ball slams (30/20 lb)",
"Minute 2: max shoulder taps",
"Minute 3: max medicine ball sit-ups (20/14 lb)",
"Minute 4: max downward dog foot taps",
"",
"Repeat 5 times"
],
"workout_name": "Movement Monday WOD 25",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 40 minutes:\n3 rounds of:\n30/20 calorie assault bike\n20 wall ball shots (20/14 lb)\n10 burpees\n\nThen, 3 rounds of:\n30/20 calorie row\n40 lateral box step overs (24/20 inch)\n100 meter farmer's carry (70/55 lb)\n\nThen, 3 rounds of:\n50 double-unders\n1 min wall sit\n50 mountain climbers",
"name": "Grinder"
} | {
"partner_workout": false,
"time_cap": "40 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "20",
"count_male": "30",
"movement": "assault bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "20",
"count_male": "20",
"movement": "wall ball shot",
"unit": "reps",
"weight_female": "14",
"weight_male": "20",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "3"
},
{
"exercises": [
{
"count_female": "20",
"count_male": "30",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "40",
"count_male": "40",
"movement": "lateral box step over",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "100",
"count_male": "100",
"movement": "farmers carry",
"unit": "meters",
"weight_female": "55",
"weight_male": "70",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "3"
},
{
"exercises": [
{
"count_female": "50",
"count_male": "50",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "1",
"count_male": "1",
"movement": "wall sit",
"unit": "minutes",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "mountain climber",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 3,
"number_of_rounds": "3"
}
],
"workout_description": [
"AMRAP in 40 minutes:",
"3 rounds of:",
"30/20 calorie assault bike",
"20 wall ball shots (20/14 lb)",
"10 burpees",
"",
"Then, 3 rounds of:",
"30/20 calorie row",
"40 lateral box step overs (24/20 inch)",
"100 meter farmer's carry (70/55 lb)",
"",
"Then, 3 rounds of:",
"50 double-unders",
"1 min wall sit",
"50 mountain climbers"
],
"workout_name": "Grinder",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 15 minutes with a partner:\nFrom 0:00-4:00:\n- Max hand-release push-ups\n- Max kettlebell sumo deadlift high-pulls (24/18 kg)\n*Alternate between movements, switch as desired\n\n1 minute rest\n\nFrom 5:00-8:00:\n- Max synchronized air squats\n\n1 minute rest\n\nFrom 9:00-11:00:\n- Partner A: max row\n- Partner B: run 400 meters\n\n1 minute rest\n\nFrom 11:00-13:00:\n- Partner A: max row\n- Partner A: run 400 meters\n\n1 minute rest\n\nFrom 13:00-15:00:\n- Max pull-ups\n*Partners alternate each minute",
"name": "Valentine's day"
} | {
"partner_workout": true,
"time_cap": "15 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "max",
"count_male": "max",
"movement": "hand-release push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "max",
"count_male": "max",
"movement": "kettlebell sumo deadlift high-pull",
"unit": "reps",
"weight_female": "18",
"weight_male": "24",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "x"
},
{
"exercises": [
{
"count_female": "max",
"count_male": "max",
"movement": "synchronized air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 2,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "max",
"count_male": "max",
"movement": "row (parter A)",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "400",
"count_male": "400",
"movement": "run (partner B)",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 3,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "max",
"count_male": "max",
"movement": "row (parter B)",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "400",
"count_male": "400",
"movement": "run (partner A)",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 4,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "max",
"count_male": "max",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 5,
"number_of_rounds": "1"
}
],
"workout_description": [
"AMRAP in 15 minutes with a partner:",
"From 0:00-4:00:",
"- Max hand-release push-ups",
"- Max kettlebell sumo deadlift high-pulls (24/18 kg)",
"*Alternate between movements, switch as desired",
"",
"1 minute rest",
"",
"From 5:00-8:00:",
"- Max synchronized air squats",
"",
"1 minute rest",
"",
"From 9:00-11:00:",
"- Partner A: max row",
"- Partner B: run 400 meters",
"",
"1 minute rest",
"",
"From 11:00-13:00:",
"- Partner A: max row",
"- Partner A: run 400 meters",
"",
"1 minute rest",
"",
"From 13:00-15:00:",
"- Max pull-ups",
"*Partners alternate each minute"
],
"workout_name": "Valentine's day",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 17 minutes:\n21 lateral burpees over bar\n16 box jumps (24/20 inch)\n8 front rack forward lunges (60/40 kg)\n3 ground-to-overheads (60/40 kg)",
"name": "Hoppy"
} | {
"partner_workout": false,
"time_cap": "17 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "21",
"count_male": "21",
"movement": "lateral burpee over bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "16",
"count_male": "16",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "8",
"count_male": "8",
"movement": "front rack forward lunge",
"unit": "reps",
"weight_female": "40",
"weight_male": "60",
"weight_unit": "kg"
},
{
"count_female": "3",
"count_male": "3",
"movement": "ground-to-overhead",
"unit": "reps",
"weight_female": "40",
"weight_male": "60",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 17 minutes:",
"21 lateral burpees over bar",
"16 box jumps (24/20 inch)",
"8 front rack forward lunges (60/40 kg)",
"3 ground-to-overheads (60/40 kg)"
],
"workout_name": "Hoppy",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 10 minutes 17 seconds of:\n9 thrusters (95/65 lb)\n22 burpees\n13 kettlebell swings (53/35 lb)\n500 meter row",
"name": "Red horse"
} | {
"partner_workout": false,
"time_cap": "10 minutes 17 seconds",
"workout_cycles": [
{
"exercises": [
{
"count_female": "9",
"count_male": "9",
"movement": "thruster",
"unit": "reps",
"weight_female": "65",
"weight_male": "95",
"weight_unit": "lb"
},
{
"count_female": "22",
"count_male": "22",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "13",
"count_male": "13",
"movement": "kettlebell swing",
"unit": "reps",
"weight_female": "35",
"weight_male": "53",
"weight_unit": "lb"
},
{
"count_female": "500",
"count_male": "500",
"movement": "row",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 10 minutes 17 seconds of:",
"9 thrusters (95/65 lb)",
"22 burpees",
"13 kettlebell swings (53/35 lb)",
"500 meter row"
],
"workout_name": "Red horse",
"workout_type": "AMRAP"
} |
{
"description": "Five 5 minute AMRAPs in 29 minutes:\nAMRAP from 0:00-5:00:\nBurpees\n\nRest 1 minute\n\nAMRAP from 6:00-11:00:\n7 deadlifts, weight: 155 lb for men and 105 lb for women\n7 box jumps, height: 24 in for men and 20 in for women\n\nRest 1 minute\n\nAMRAP from 12:00-17:00:\nTurkish get-ups, dumbbell: 40 lb for men and 30 lb for women\n\nRest 1 minute\n\nAMRAP from 8:00-23:00:\n7 snatches, weight: 75 lb for men and 55 lb for women\n7 push-ups\n\nRest 1 minute\n\nAMRAP from 24:00-29:00:\nRow",
"name": "Dallas 5"
} | {
"partner_workout": false,
"time_cap": "29 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "max",
"count_male": "max",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "7",
"count_male": "7",
"movement": "deadlift",
"unit": "reps",
"weight_female": "105",
"weight_male": "155",
"weight_unit": "lb"
},
{
"count_female": "7",
"count_male": "7",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "max",
"count_male": "max",
"movement": "turkish get-up",
"unit": "reps",
"weight_female": "30",
"weight_male": "40",
"weight_unit": "lb"
}
],
"number": 3,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "7",
"count_male": "7",
"movement": "snatch",
"unit": "reps",
"weight_female": "55",
"weight_male": "75",
"weight_unit": "lb"
},
{
"count_female": "7",
"count_male": "7",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 4,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "max",
"count_male": "max",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 5,
"number_of_rounds": "1"
}
],
"workout_description": [
"Five 5 minute AMRAPs in 29 minutes:",
"AMRAP from 0:00-5:00:",
"Burpees",
"",
"Rest 1 minute",
"",
"AMRAP from 6:00-11:00:",
"7 deadlifts, weight: 155 lb for men and 105 lb for women",
"7 box jumps, height: 24 in for men and 20 in for women",
"",
"Rest 1 minute",
"",
"AMRAP from 12:00-17:00:",
"Turkish get-ups, dumbbell: 40 lb for men and 30 lb for women",
"",
"Rest 1 minute",
"",
"AMRAP from 8:00-23:00:",
"7 snatches, weight: 75 lb for men and 55 lb for women",
"7 push-ups",
"",
"Rest 1 minute",
"",
"AMRAP from 24:00-29:00:",
"Row"
],
"workout_name": "Dallas 5",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP with a partner in 13 minutes of:\n22 calorie row\n22 power cleans\n22 wall ball shots\n22 toes-to-bar",
"name": "Fly high 22"
} | {
"partner_workout": true,
"time_cap": "13 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "22",
"count_male": "22",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "22",
"count_male": "22",
"movement": "power clean",
"unit": "reps",
"weight_female": "65",
"weight_male": "95",
"weight_unit": "lb"
},
{
"count_female": "22",
"count_male": "22",
"movement": "wall ball shot",
"unit": "reps",
"weight_female": "14",
"weight_male": "20",
"weight_unit": "lb"
},
{
"count_female": "0",
"count_male": "0",
"movement": "toes-to-bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP with a partner in 13 minutes of:",
"22 calorie row",
"22 power cleans",
"22 wall ball shots",
"22 toes-to-bar"
],
"workout_name": "Fly high 22",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 17 minutes:\n24 sit-ups\n8 burpees\n27 air squats\n4 push-ups",
"name": "Selim"
} | {
"partner_workout": false,
"time_cap": "17 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "24",
"count_male": "24",
"movement": "sit-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "8",
"count_male": "8",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "27",
"count_male": "27",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "4",
"count_male": "4",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 17 minutes:",
"24 sit-ups",
"8 burpees",
"27 air squats",
"4 push-ups"
],
"workout_name": "Selim",
"workout_type": "AMRAP"
} |
{
"description": "Four 12-minute AMRAPs in 40 minutes\nAMRAP in 12 minutes:\n4 deadlifts (140/95 kg)\n8 burpees over bar\n16 handstand push-ups\n\n1 minute rest\n\nAMRAP in 10 minutes:\n3 front squats (100/70 kg)\n6 push-ups\n9 wall ball shots (20/14 lb)\n\n1 minute rest\n\nAMRAP in 8 minutes:\n9 air squats\n6 power cleans (60/40 kg)\n3 shoulder-to-overheads (60/40 kg)\n\n1 minute rest\n\nAMRAP in 6 minutes:\n15 thrusters (40/30 kg)\n15 pull-ups",
"name": "Code 2 off duty"
} | {
"partner_workout": false,
"time_cap": "40 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "4",
"count_male": "4",
"movement": "deadlift",
"unit": "reps",
"weight_female": "95",
"weight_male": "140",
"weight_unit": "kg"
},
{
"count_female": "8",
"count_male": "8",
"movement": "burpee over bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "16",
"count_male": "16",
"movement": "handstand push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "front squat",
"unit": "reps",
"weight_female": "70",
"weight_male": "100",
"weight_unit": "kg"
},
{
"count_female": "6",
"count_male": "6",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "9",
"count_male": "9",
"movement": "wall ball shot",
"unit": "reps",
"weight_female": "14",
"weight_male": "20",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "9",
"count_male": "9",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "6",
"count_male": "6",
"movement": "power clean",
"unit": "reps",
"weight_female": "40",
"weight_male": "60",
"weight_unit": "kg"
},
{
"count_female": "3",
"count_male": "3",
"movement": "shoulder-to-overhead",
"unit": "reps",
"weight_female": "40",
"weight_male": "60",
"weight_unit": "kg"
}
],
"number": 3,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "15",
"count_male": "15",
"movement": "thruster",
"unit": "reps",
"weight_female": "30",
"weight_male": "40",
"weight_unit": "kg"
},
{
"count_female": "15",
"count_male": "15",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 4,
"number_of_rounds": "max"
}
],
"workout_description": [
"Four 12-minute AMRAPs in 40 minutes",
"AMRAP in 12 minutes:",
"4 deadlifts (140/95 kg)",
"8 burpees over bar",
"16 handstand push-ups",
"",
"1 minute rest",
"",
"AMRAP in 10 minutes:",
"3 front squats (100/70 kg)",
"6 push-ups",
"9 wall ball shots (20/14 lb)",
"",
"1 minute rest",
"",
"AMRAP in 8 minutes:",
"9 air squats",
"6 power cleans (60/40 kg)",
"3 shoulder-to-overheads (60/40 kg)",
"",
"1 minute rest",
"",
"AMRAP in 6 minutes:",
"15 thrusters (40/30 kg)",
"15 pull-ups"
],
"workout_name": "Code 2 off duty",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 15 minutes:\n5 pendlay rows (95/65 lb)\n10 strict curls (65/45 lb)\n15 push-ups",
"name": "Cindy Bro Style"
} | {
"partner_workout": false,
"time_cap": "15 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "5",
"count_male": "5",
"movement": "pendlay row",
"unit": "reps",
"weight_female": "65",
"weight_male": "95",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "strict curl",
"unit": "reps",
"weight_female": "45",
"weight_male": "65",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 15 minutes:",
"5 pendlay rows (95/65 lb)",
"10 strict curls (65/45 lb)",
"15 push-ups"
],
"workout_name": "Cindy Bro Style",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 30 minutes of:\n30 double-unders\n8 squat cleans (155/110 lb)\n11 hand-release push-ups",
"name": "Baz"
} | {
"partner_workout": false,
"time_cap": "30 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "30",
"count_male": "30",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "8",
"count_male": "8",
"movement": "squat clean",
"unit": "reps",
"weight_female": "110",
"weight_male": "155",
"weight_unit": "lb"
},
{
"count_female": "11",
"count_male": "11",
"movement": "hand-release push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 30 minutes of:",
"30 double-unders",
"8 squat cleans (155/110 lb)",
"11 hand-release push-ups"
],
"workout_name": "Baz",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 15 minutes:\n20 frog pumps\n20 single leg glute bridges (10 each leg)\n20 air squats\n20 lunges (10 each leg)",
"name": "Basic B*tch Booty Blaster"
} | {
"partner_workout": false,
"time_cap": "15 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "frog pump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "20",
"count_male": "20",
"movement": "single leg glute bridge",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "20",
"count_male": "20",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "20",
"count_male": "20",
"movement": "lunge",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 15 minutes:",
"20 frog pumps",
"20 single leg glute bridges (10 each leg)",
"20 air squats",
"20 lunges (10 each leg)"
],
"workout_name": "Basic B*tch Booty Blaster",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP with a partner in 12 minutes of:\n6 calories bike\n120 meter row",
"name": "Mr. & Mrs. Claus"
} | {
"partner_workout": true,
"time_cap": "12 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "6",
"count_male": "6",
"movement": "bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "120",
"count_male": "120",
"movement": "row",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP with a partner in 12 minutes of:",
"6 calories bike",
"120 meter row"
],
"workout_name": "Mr. & Mrs. Claus",
"workout_type": "AMRAP"
} |
{
"description": "Four AMRAPs in 36 minutes:\nAMRAP in 4 minutes of:\nBurpees\n\nRest 2 minutes\n\nAMRAP in 6 minutes of:\nAlternating kneeling presses (2x16/12 kg)\n\nRest 2 minutes\n\nAMRAP in 16 minutes of:\n4 gorilla cleans (2x16/12 kg)\n4 front squats (2x16/12 kg)\n4 clean-and-jerks (2x16/12 kg)\n\nRest 2 minutes\n\nAMRAP in 4 minutes of:\nBurpees\n\n*If athlete breaks during round, perform 10 push-ups.",
"name": "Sangre 1.4"
} | {
"partner_workout": false,
"time_cap": "36 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "max",
"count_male": "max",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "max",
"count_male": "max",
"movement": "alternating kneeling press",
"unit": "reps",
"weight_female": "2x12",
"weight_male": "2x16",
"weight_unit": "kg"
}
],
"number": 2,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "4",
"count_male": "4",
"movement": "gorilla clean",
"unit": "reps",
"weight_female": "2x12",
"weight_male": "2x16",
"weight_unit": "kg"
},
{
"count_female": "4",
"count_male": "4",
"movement": "front squat",
"unit": "reps",
"weight_female": "2x12",
"weight_male": "2x16",
"weight_unit": "kg"
},
{
"count_female": "4",
"count_male": "4",
"movement": "clean-and-jerk",
"unit": "reps",
"weight_female": "2x12",
"weight_male": "2x16",
"weight_unit": "kg"
}
],
"number": 3,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "max",
"count_male": "max",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 4,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "10",
"count_male": "10",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 5,
"number_of_rounds": "N/A"
}
],
"workout_description": [
"Four AMRAPs in 36 minutes:",
"AMRAP in 4 minutes of:",
"Burpees",
"",
"Rest 2 minutes",
"",
"AMRAP in 6 minutes of:",
"Alternating kneeling presses (2x16/12 kg)",
"",
"Rest 2 minutes",
"",
"AMRAP in 16 minutes of:",
"4 gorilla cleans (2x16/12 kg)",
"4 front squats (2x16/12 kg)",
"4 clean-and-jerks (2x16/12 kg)",
"",
"Rest 2 minutes",
"",
"AMRAP in 4 minutes of:",
"Burpees",
"",
"*If athlete breaks during round, perform 10 push-ups."
],
"workout_name": "Sangre 1.4",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 20 minutes:\n30 box jumps (60/50 cm)\n20 push presses (50/35 kg)\n30 pull-ups",
"name": "Coach Ivan 14/03/24"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "30",
"count_male": "30",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "20",
"count_male": "20",
"movement": "push press",
"unit": "reps",
"weight_female": "35",
"weight_male": "50",
"weight_unit": "kg"
},
{
"count_female": "30",
"count_male": "30",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 20 minutes:",
"30 box jumps (60/50 cm)",
"20 push presses (50/35 kg)",
"30 pull-ups"
],
"workout_name": "Coach Ivan 14/03/24",
"workout_type": "AMRAP"
} |
{
"description": " AMRAP with a partner in 20 minutes:\n 20 calorie ski erg\n 20 sandbag lunges\n 20 burpee broad jumps",
"name": "Cash"
} | {
"partner_workout": true,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "ski erg",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "20",
"count_male": "20",
"movement": "sandbag lunge",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "20",
"count_male": "20",
"movement": "burpee broad jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
" AMRAP with a partner in 20 minutes:",
" 20 calorie ski erg",
" 20 sandbag lunges",
" 20 burpee broad jumps"
],
"workout_name": "Cash",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 10 minutes of:\n6 squat cleans (55/30 kg)\n12 pull-ups\n24 double-unders",
"name": "The Triplet"
} | {
"partner_workout": false,
"time_cap": "10 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "6",
"count_male": "6",
"movement": "squat clean",
"unit": "reps",
"weight_female": "30",
"weight_male": "55",
"weight_unit": "kg"
},
{
"count_female": "12",
"count_male": "12",
"movement": "pull-ups",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "24",
"count_male": "24",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 10 minutes of:",
"6 squat cleans (55/30 kg)",
"12 pull-ups",
"24 double-unders"
],
"workout_name": "The Triplet",
"workout_type": "AMRAP"
} |
{
"description": "Buy-in: 50 goblet lunges each (53/35 lb)\n\nAMRAP with a partner in 10 minutes:\nPartner 1:\n10 hand-release deadlifts (225/155 lb)\n10 box jumps (30/24 inch)\n\nPartner 2:\nHold kettlebell in bottom of squat (53/35 lb)",
"name": "Moves like Jagger"
} | {
"partner_workout": true,
"time_cap": "10 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "50",
"count_male": "50",
"movement": "goblet lunge",
"unit": "reps",
"weight_female": "35",
"weight_male": "53",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "10",
"count_male": "10",
"movement": "hand-release deadlift",
"unit": "reps",
"weight_female": "155",
"weight_male": "225",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "box jump",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "N/A",
"count_male": "N/A",
"movement": "kettlebell hold in bottom of squat",
"unit": "seconds",
"weight_female": "35",
"weight_male": "53",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "max"
}
],
"workout_description": [
"Buy-in: 50 goblet lunges each (53/35 lb)",
"",
"AMRAP with a partner in 10 minutes:",
"Partner 1:",
"10 hand-release deadlifts (225/155 lb)",
"10 box jumps (30/24 inch)",
"",
"Partner 2:",
"Hold kettlebell in bottom of squat (53/35 lb)"
],
"workout_name": "Moves like Jagger",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 25 minutes of:\n150 double-unders\n50 push-ups\n15 power cleans (185/125 lb)",
"name": "Havana"
} | {
"partner_workout": false,
"time_cap": "25 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "150",
"count_male": "150",
"movement": "double-under",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "power clean",
"unit": "reps",
"weight_female": "125",
"weight_male": "185",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 25 minutes of:",
"150 double-unders",
"50 push-ups",
"15 power cleans (185/125 lb)"
],
"workout_name": "Havana",
"workout_type": "AMRAP"
} |
{
"description": "20 minutes AMRAP of:\n2 calorie row\n2 right arm dumbbell snatches (24/16 kg)\n2 left arm dumbbell snatches (24/16 kg)\n2 burpees\n\n4 calorie row\n4 right arm dumbbell snatches (24/16 kg)\n4 left arm dumbbell snatches (24/16 kg)\n4 burpees",
"name": "Double snatcher"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "2*round_number",
"count_male": "2*round_number",
"movement": "calorie row",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "2*round_number",
"count_male": "2*round_number",
"movement": "dumbbell right arm snatch",
"unit": "reps",
"weight_female": "16",
"weight_male": "24",
"weight_unit": "kg"
},
{
"count_female": "2*round_number",
"count_male": "2*round_number",
"movement": "dumbbell left arm snatch",
"unit": "reps",
"weight_female": "24",
"weight_male": "16",
"weight_unit": "kg"
},
{
"count_female": "2*round_number",
"count_male": "2*round_number",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"20 minutes AMRAP of:",
"2 calorie row",
"2 right arm dumbbell snatches (24/16 kg)",
"2 left arm dumbbell snatches (24/16 kg)",
"2 burpees",
"",
"4 calorie row",
"4 right arm dumbbell snatches (24/16 kg)",
"4 left arm dumbbell snatches (24/16 kg)",
"4 burpees"
],
"workout_name": "Double snatcher",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 25 minutes:\n3-6-9-12-15-18-ect reps of:\nThrusters (95/65 lb)\nPull-ups\nBurpees over bar",
"name": "Viola"
} | {
"partner_workout": false,
"time_cap": "25 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "3*round_number",
"count_male": "3*round_number",
"movement": "thruster",
"unit": "reps",
"weight_female": "65",
"weight_male": "95",
"weight_unit": "lb"
},
{
"count_female": "3*round_number",
"count_male": "3*round_number",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "3*round_number",
"count_male": "3*round_number",
"movement": "burpee over bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 25 minutes:",
"3-6-9-12-15-18-ect reps of:",
"Thrusters (95/65 lb)",
"Pull-ups",
"Burpees over bar"
],
"workout_name": "Viola",
"workout_type": "AMRAP"
} |
{
"description": "Three AMRAPs in 42 minutes:\nAMRAP from 0:00-6:00:\n3 right arm kettlebell high swings (16/12 kg)\n3 squat front raises (16/12 kg)\n3 left arm kettlebell high swings (16/12 kg)\n\nAMRAP from 6:00-36:00:\n1-2-3-4 reps of:\nDouble kettlebell hang cleans (2x16/12 kg)\nFront squats\nFull snatches\n(10 crushed grip push-ups penalty if set is broken)\n\nAMRAP from 36:00-42:00:\nPush-ups\n",
"name": "Bell Bastard"
} | {
"partner_workout": false,
"time_cap": "42 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "right arm kettlebell high swing",
"unit": "reps",
"weight_female": "12",
"weight_male": "16",
"weight_unit": "kg"
},
{
"count_female": "3",
"count_male": "3",
"movement": "squat front raise",
"unit": "reps",
"weight_female": "12",
"weight_male": "16",
"weight_unit": "kg"
},
{
"count_female": "3",
"count_male": "3",
"movement": "left arm kettlebell high swing",
"unit": "reps",
"weight_female": "12",
"weight_male": "16",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "1-2-3-4",
"count_male": "1-2-3-4",
"movement": "double kettlebell hang clean",
"unit": "reps",
"weight_female": "2x12",
"weight_male": "2x16",
"weight_unit": "kg"
},
{
"count_female": "1-2-3-4",
"count_male": "1-2-3-4",
"movement": "front squat",
"unit": "reps",
"weight_female": "x",
"weight_male": "x",
"weight_unit": "kg"
},
{
"count_female": "1-2-3-4",
"count_male": "1-2-3-4",
"movement": "full snatch",
"unit": "reps",
"weight_female": "x",
"weight_male": "x",
"weight_unit": "kg"
}
],
"number": 2,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "max",
"count_male": "max",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 3,
"number_of_rounds": "1"
}
],
"workout_description": [
"Three AMRAPs in 42 minutes:",
"AMRAP from 0:00-6:00:",
"3 right arm kettlebell high swings (16/12 kg)",
"3 squat front raises (16/12 kg)",
"3 left arm kettlebell high swings (16/12 kg)",
"",
"AMRAP from 6:00-36:00:",
"1-2-3-4 reps of:",
"Double kettlebell hang cleans (2x16/12 kg)",
"Front squats",
"Full snatches",
"(10 crushed grip push-ups penalty if set is broken)",
"",
"AMRAP from 36:00-42:00:",
"Push-ups",
""
],
"workout_name": "Bell Bastard",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 17 minutes:\nFrom 0:00-6:00, AMRAP of:\n20 air squats\n19 burpees\n\n5 minutes rest\n\nFrom 11:00-17:00, AMRAP of:\n24 sit-ups\n7 push-ups",
"name": "HSE"
} | {
"partner_workout": false,
"time_cap": "17 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "19",
"count_male": "19",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "24",
"count_male": "24",
"movement": "sit-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "7",
"count_male": "7",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "max"
}
],
"workout_description": [
"AMRAP in 17 minutes:",
"From 0:00-6:00, AMRAP of:",
"20 air squats",
"19 burpees",
"",
"5 minutes rest",
"",
"From 11:00-17:00, AMRAP of:",
"24 sit-ups",
"7 push-ups"
],
"workout_name": "HSE",
"workout_type": "AMRAP"
} |
{
"description": "AMRAP in 28 minutes (3 rounds):\n2 minutes of burpee box jumps (24/20 inch)\n2 minutes of thrusters (65/45 lb)\n2 minutes of sit-ups\n2 minutes of kettlebell swings (35/26 lb)\n2 minutes of rest",
"name": "Four leaf clover"
} | {
"partner_workout": false,
"time_cap": "28 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "2",
"count_male": "2",
"movement": "burpee box jump",
"unit": "minutes",
"weight_female": "20",
"weight_male": "24",
"weight_unit": "lb"
},
{
"count_female": "2",
"count_male": "2",
"movement": "thruster",
"unit": "minutes",
"weight_female": "45",
"weight_male": "65",
"weight_unit": "lb"
},
{
"count_female": "2",
"count_male": "2",
"movement": "sit-up",
"unit": "minutes",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "2",
"count_male": "2",
"movement": "kettlebell swing",
"unit": "minutes",
"weight_female": "26",
"weight_male": "35",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "3"
}
],
"workout_description": [
"AMRAP in 28 minutes (3 rounds):",
"2 minutes of burpee box jumps (24/20 inch)",
"2 minutes of thrusters (65/45 lb)",
"2 minutes of sit-ups",
"2 minutes of kettlebell swings (35/26 lb)",
"2 minutes of rest"
],
"workout_name": "Four leaf clover",
"workout_type": "AMRAP"
} |
{
"description": "EMOM for 39 minutes:\n1 minute row\n1 minute ski erg\n1 minute assault bike\n1 minute rest\n\nSet a single number of calories and complete that amount of work each minute - every minute.",
"name": "Mikko's Triangle"
} | {
"partner_workout": false,
"time_cap": "39 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "x",
"count_male": "x",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "x",
"count_male": "x",
"movement": "skierg",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "x",
"count_male": "x",
"movement": "assault bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "1",
"count_male": "1",
"movement": "rest",
"unit": "minutes",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "10"
}
],
"workout_description": [
"EMOM for 39 minutes:",
"1 minute row",
"1 minute ski erg",
"1 minute assault bike",
"1 minute rest",
"",
"Set a single number of calories and complete that amount of work each minute - every minute."
],
"workout_name": "Mikko's Triangle",
"workout_type": "EMOM"
} |
{
"description": "EMOM for as long as possible:\n3 power cleans (185/135 lb)\n3 front squats (185/135 lb)\n3 jerks (185/135 lb)",
"name": "Macho Man"
} | {
"partner_workout": false,
"time_cap": null,
"workout_cycles": [
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "power clean",
"unit": "reps",
"weight_female": "135",
"weight_male": "185",
"weight_unit": "lb"
},
{
"count_female": "3",
"count_male": "3",
"movement": "front squat",
"unit": "reps",
"weight_female": "135",
"weight_male": "185",
"weight_unit": "lb"
},
{
"count_female": "3",
"count_male": "3",
"movement": "jerk",
"unit": "reps",
"weight_female": "135",
"weight_male": "185",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"EMOM for as long as possible:",
"3 power cleans (185/135 lb)",
"3 front squats (185/135 lb)",
"3 jerks (185/135 lb)"
],
"workout_name": "Macho Man",
"workout_type": "EMOM"
} |
{
"description": "EMOM for as long as possible:\n1 rep in the first minute\n2 reps in the second minute\n3 reps in the third minute\n...\nIncrease by 1 rep each minute until you can no longer complete the required number of reps within the minute",
"name": "Death by...Anything"
} | {
"partner_workout": false,
"time_cap": null,
"workout_cycles": [
{
"exercises": [
{
"count_female": "round_number",
"count_male": "round_number",
"movement": "exercise name",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"EMOM for as long as possible:",
"1 rep in the first minute",
"2 reps in the second minute",
"3 reps in the third minute",
"...",
"Increase by 1 rep each minute until you can no longer complete the required number of reps within the minute"
],
"workout_name": "Death by...Anything",
"workout_type": "EMOM"
} |
{
"description": "EMOM for 30 minutes:\n5 pull-ups\n10 push-ups\n15 air squats",
"name": "Chelsea"
} | {
"partner_workout": false,
"time_cap": "30 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "5",
"count_male": "5",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "30"
}
],
"workout_description": [
"EMOM for 30 minutes:",
"5 pull-ups",
"10 push-ups",
"15 air squats"
],
"workout_name": "Chelsea",
"workout_type": "EMOM"
} |
{
"description": "EMOM for as long as possible:\nAscending assault bike calories\n\nStart with 3 calories. Add 3 calories every minute until failure.",
"name": "Death by Assault"
} | {
"partner_workout": false,
"time_cap": null,
"workout_cycles": [
{
"exercises": [
{
"count_female": "3*round_number",
"count_male": "3*round_number",
"movement": "assault bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"EMOM for as long as possible:",
"Ascending assault bike calories",
"",
"Start with 3 calories. Add 3 calories every minute until failure."
],
"workout_name": "Death by Assault",
"workout_type": "EMOM"
} |
{
"description": "EMOM for as long as possible:\n7 thrusters (75/55 lb)\n7 pull-ups\n7 burpees",
"name": "Bergeron Beep Test"
} | {
"partner_workout": false,
"time_cap": null,
"workout_cycles": [
{
"exercises": [
{
"count_female": "7",
"count_male": "7",
"movement": "thruster",
"unit": "reps",
"weight_female": "55",
"weight_male": "75",
"weight_unit": "lb"
},
{
"count_female": "7",
"count_male": "7",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "7",
"count_male": "7",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"EMOM for as long as possible:",
"7 thrusters (75/55 lb)",
"7 pull-ups",
"7 burpees"
],
"workout_name": "Bergeron Beep Test",
"workout_type": "EMOM"
} |
{
"description": "EMOM for as long as possible:\nMinute 1: 10 calorie row\nMinute 2: 10 calorie ski\nMinute 3: 10 calorie bike (flywheel bike)\nMinute 4: rest\n\nAdd one calorie after every round",
"name": "Death by Cardio"
} | {
"partner_workout": false,
"time_cap": null,
"workout_cycles": [
{
"exercises": [
{
"count_female": "9+round_number",
"count_male": "9+round_number",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "9+round_number",
"count_male": "9+round_number",
"movement": "ski",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "9+round_number",
"count_male": "9+round_number",
"movement": "bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "max"
}
],
"workout_description": [
"EMOM for as long as possible:",
"Minute 1: 10 calorie row",
"Minute 2: 10 calorie ski",
"Minute 3: 10 calorie bike (flywheel bike)",
"Minute 4: rest",
"",
"Add one calorie after every round"
],
"workout_name": "Death by Cardio",
"workout_type": "EMOM"
} |
{
"description": "Buy-in: 20 burpees\n\nEMOM for 20 minutes (4 rounds):\nMinute 1: 15/12 calorie row\nMinute 2: 20/15 plate ground-to-overheads (20/10 kg)\nMinute 3: 20/15 sit-ups\nMinute 4: 6/4 devil press thrusters (2x16/12 kg)\nMinute 5: rest\n\nEMOM for 20 minutes (5 rounds):\nMinute 1: 6 lettlebell deadlifts + 6 kettlebell swings + 6 kettlebell thrusters (24/20 kg)\nMinute 2: 50 single-unders\nMinute 3: 12 alternating dumbbell snatches (24/20 kg)\nMinute 4: 10/6 up downs\n\nBuy-out: 18 burpees",
"name": "Saffa"
} | {
"partner_workout": false,
"time_cap": "Nones",
"workout_cycles": [
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "1"
},
{
"exercises": [
{
"count_female": "12",
"count_male": "15",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "15",
"count_male": "20",
"movement": "plate ground-to-overhead",
"unit": "reps",
"weight_female": "10",
"weight_male": "20",
"weight_unit": "kg"
},
{
"count_female": "15",
"count_male": "20",
"movement": "sit-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "4",
"count_male": "6",
"movement": "devil press thruster",
"unit": "reps",
"weight_female": "2x12",
"weight_male": "2x16",
"weight_unit": "kg"
},
{
"count_female": "1",
"count_male": "1",
"movement": "rest",
"unit": "minutes",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 2,
"number_of_rounds": "4"
},
{
"exercises": [
{
"count_female": "6",
"count_male": "6",
"movement": "kettlebell deadlift",
"unit": "reps",
"weight_female": "20",
"weight_male": "24",
"weight_unit": "kg"
},
{
"count_female": "6",
"count_male": "6",
"movement": "kettlebell swing",
"unit": "reps",
"weight_female": "20",
"weight_male": "24",
"weight_unit": "kg"
},
{
"count_female": "6",
"count_male": "6",
"movement": "kettlebell thruster",
"unit": "reps",
"weight_female": "20",
"weight_male": "24",
"weight_unit": "kg"
},
{
"count_female": "50",
"count_male": "50",
"movement": "single-under",
"unit": "reps",
"weight_female": "20",
"weight_male": "24",
"weight_unit": "kg"
},
{
"count_female": "12",
"count_male": "12",
"movement": "alternating dumbbell snatch",
"unit": "reps",
"weight_female": "20",
"weight_male": "24",
"weight_unit": "kg"
},
{
"count_female": "6",
"count_male": "10",
"movement": "up down",
"unit": "reps",
"weight_female": "20",
"weight_male": "24",
"weight_unit": "kg"
}
],
"number": 3,
"number_of_rounds": "5"
},
{
"exercises": [
{
"count_female": "18",
"count_male": "18",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 4,
"number_of_rounds": "1"
}
],
"workout_description": [
"Buy-in: 20 burpees",
"",
"EMOM for 20 minutes (4 rounds):",
"Minute 1: 15/12 calorie row",
"Minute 2: 20/15 plate ground-to-overheads (20/10 kg)",
"Minute 3: 20/15 sit-ups",
"Minute 4: 6/4 devil press thrusters (2x16/12 kg)",
"Minute 5: rest",
"",
"EMOM for 20 minutes (5 rounds):",
"Minute 1: 6 lettlebell deadlifts + 6 kettlebell swings + 6 kettlebell thrusters (24/20 kg)",
"Minute 2: 50 single-unders",
"Minute 3: 12 alternating dumbbell snatches (24/20 kg)",
"Minute 4: 10/6 up downs",
"",
"Buy-out: 18 burpees"
],
"workout_name": "Saffa",
"workout_type": "EMOM"
} |
{
"description": "EMOM for as long as possible\nFirst part:\nMinute 1:\n1 pull-up\n1 kettlebell swing (24/16 kg)\nMinute 2:\n2 pull-ups\n2 kettlebell swings (24/16 kg)\n...\nContinue with this pattern, adding 1 rep to each movement every round until the prescribed work cannot be completed in 1 minute\n\nRest 1 minute\n\nSecond part:\nMinute 1:\n1 power clean (95/65 lb)\n1 push-up\nMinute 2:\n2 power cleans (95/65 lb)\n2 push-ups\n...\nContinue with this pattern, adding 1 rep to each movement every round until the prescribed work cannot be completed in 1 minute",
"name": "Death by Duo"
} | {
"partner_workout": false,
"time_cap": "24 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "round_number",
"count_male": "round_number",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "round_number",
"count_male": "round_number",
"movement": "kettlebell swing",
"unit": "reps",
"weight_female": "16",
"weight_male": "24",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "max"
},
{
"exercises": [
{
"count_female": "round_number",
"count_male": "round_number",
"movement": "power clean",
"unit": "reps",
"weight_female": "65",
"weight_male": "95",
"weight_unit": "lb"
},
{
"count_female": "round_number",
"count_male": "round_number",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "max"
}
],
"workout_description": [
"EMOM for as long as possible",
"First part:",
"Minute 1:",
"1 pull-up",
"1 kettlebell swing (24/16 kg)",
"Minute 2:",
"2 pull-ups",
"2 kettlebell swings (24/16 kg)",
"...",
"Continue with this pattern, adding 1 rep to each movement every round until the prescribed work cannot be completed in 1 minute",
"",
"Rest 1 minute",
"",
"Second part:",
"Minute 1:",
"1 power clean (95/65 lb)",
"1 push-up",
"Minute 2:",
"2 power cleans (95/65 lb)",
"2 push-ups",
"...",
"Continue with this pattern, adding 1 rep to each movement every round until the prescribed work cannot be completed in 1 minute"
],
"workout_name": "Death by Duo",
"workout_type": "EMOM"
} |
{
"description": "EMOM for 20 minutes (10 rounds):\nOdd minutes: 20 calorie row\nEven minutes: 15 burpees",
"name": "Death Row"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "20",
"count_male": "20",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "10"
}
],
"workout_description": [
"EMOM for 20 minutes (10 rounds):",
"Odd minutes: 20 calorie row",
"Even minutes: 15 burpees"
],
"workout_name": "Death Row",
"workout_type": "EMOM"
} |
{
"description": "EMOM for 35 minutes:\nMinute 1: 40 seconds max calories on any machine (e.g., ski erg)\nMinute 2: 10 barbell deadlifts at bodyweight\nMinute 3: 200 meter run\nMinute 4: 1 round of Cindy (5 pull-ups, 10 push-ups, and 15 air squats)\nMinute 5: 50 seconds plank hold\n\nRepeat 7 times",
"name": "Melt Programming Metcon 02/09/2024"
} | {
"partner_workout": false,
"time_cap": "35 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "40",
"count_male": "40",
"movement": "any machine",
"unit": "seconds",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "barbell deadlift",
"unit": "reps",
"weight_female": "bodyweight",
"weight_male": "bodyweight",
"weight_unit": "lb"
},
{
"count_female": "200",
"count_male": "200",
"movement": "run",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "5",
"count_male": "5",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "50",
"count_male": "50",
"movement": "plank hold",
"unit": "seconds",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "7"
}
],
"workout_description": [
"EMOM for 35 minutes:",
"Minute 1: 40 seconds max calories on any machine (e.g., ski erg)",
"Minute 2: 10 barbell deadlifts at bodyweight",
"Minute 3: 200 meter run",
"Minute 4: 1 round of Cindy (5 pull-ups, 10 push-ups, and 15 air squats)",
"Minute 5: 50 seconds plank hold",
"",
"Repeat 7 times"
],
"workout_name": "Melt Programming Metcon 02/09/2024",
"workout_type": "EMOM"
} |
{
"description": "EMOM for 20 minutes:\n4 burpees\n6 air squats\n8 sit-ups",
"name": "Orbison"
} | {
"partner_workout": false,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "4",
"count_male": "4",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "8",
"count_male": "8",
"movement": "sit-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "20"
}
],
"workout_description": [
"EMOM for 20 minutes:",
"4 burpees",
"6 air squats",
"8 sit-ups"
],
"workout_name": "Orbison",
"workout_type": "EMOM"
} |
{
"description": "EMOM for 16 minutes:\nMinute 1:\n3 power clean (60/45 kg)\n3 front squat (60/45 kg)\n3 push jerk (60/45 kg)\n\nMinute 2:\n3 hand-release push-up\n3 wall ball\n3 chest-to-bar pull-ups",
"name": "Coach Ivan 30/01/24"
} | {
"partner_workout": false,
"time_cap": "16 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "3",
"count_male": "3",
"movement": "power clean",
"unit": "reps",
"weight_female": "45",
"weight_male": "60",
"weight_unit": "kg"
},
{
"count_female": "3",
"count_male": "3",
"movement": "front squat",
"unit": "reps",
"weight_female": "45",
"weight_male": "60",
"weight_unit": "kg"
},
{
"count_female": "3",
"count_male": "3",
"movement": "push jerk",
"unit": "reps",
"weight_female": "45",
"weight_male": "60",
"weight_unit": "kg"
},
{
"count_female": "3",
"count_male": "3",
"movement": "hand-release push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "3",
"count_male": "3",
"movement": "wall ball",
"unit": "reps",
"weight_female": "6",
"weight_male": "9",
"weight_unit": "kg"
},
{
"count_female": "3",
"count_male": "3",
"movement": "chest-to-bar pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "8"
}
],
"workout_description": [
"EMOM for 16 minutes:",
"Minute 1:",
"3 power clean (60/45 kg)",
"3 front squat (60/45 kg)",
"3 push jerk (60/45 kg)",
"",
"Minute 2:",
"3 hand-release push-up",
"3 wall ball",
"3 chest-to-bar pull-ups"
],
"workout_name": "Coach Ivan 30/01/24",
"workout_type": "EMOM"
} |
{
"description": "EMOM for 40 minutes:\nMinute 1: ski for calories\nMinute 2: wall balls (9/6 kg, 10/9 ft)\nMinute 3: row for calories\nMinute 4: burpees\n\nRepeat 10 times",
"name": "Hyrox Mash"
} | {
"partner_workout": false,
"time_cap": "40 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "max",
"count_male": "max",
"movement": "ski",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "max",
"count_male": "max",
"movement": "wall ball",
"unit": "reps",
"weight_female": "6",
"weight_male": "9",
"weight_unit": "kg"
},
{
"count_female": "max",
"count_male": "max",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
},
{
"count_female": "max",
"count_male": "max",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "kg"
}
],
"number": 1,
"number_of_rounds": "10"
}
],
"workout_description": [
"EMOM for 40 minutes:",
"Minute 1: ski for calories",
"Minute 2: wall balls (9/6 kg, 10/9 ft)",
"Minute 3: row for calories",
"Minute 4: burpees",
"",
"Repeat 10 times"
],
"workout_name": "Hyrox Mash",
"workout_type": "EMOM"
} |
{
"description": "EMOM for 23 minutes:\nPart A: 10 bench presses (185/95 lb)\nPart B: 10 front squats (185/95 lb)\nPart C: 10 pull-ups\nPart D: 10 calorie assault air bike\n\nRest 1 minute after finishing each part",
"name": "Ides of March"
} | {
"partner_workout": false,
"time_cap": "23 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "10",
"count_male": "10",
"movement": "bench press",
"unit": "reps",
"weight_female": "95",
"weight_male": "185",
"weight_unit": "lb"
},
{
"count_female": "1",
"count_male": "1",
"movement": "rest",
"unit": "minutes",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "front squat",
"unit": "reps",
"weight_female": "95",
"weight_male": "185",
"weight_unit": "lb"
},
{
"count_female": "1",
"count_male": "1",
"movement": "rest",
"unit": "minutes",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "1",
"count_male": "1",
"movement": "rest",
"unit": "minutes",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "assault air bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "1",
"count_male": "1",
"movement": "rest",
"unit": "minutes",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "3"
}
],
"workout_description": [
"EMOM for 23 minutes:",
"Part A: 10 bench presses (185/95 lb)",
"Part B: 10 front squats (185/95 lb)",
"Part C: 10 pull-ups",
"Part D: 10 calorie assault air bike",
"",
"Rest 1 minute after finishing each part"
],
"workout_name": "Ides of March",
"workout_type": "EMOM"
} |
{
"description": "EMOM (with a partner) for 20 minutes:\n5 thrusters (95/65 lb)\n5 burpees\n\nWhile the other partner hangs from the pull-up bar",
"name": "Hang in There Partner"
} | {
"partner_workout": true,
"time_cap": "20 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "5",
"count_male": "5",
"movement": "thruster",
"unit": "reps",
"weight_female": "65",
"weight_male": "95",
"weight_unit": "lb"
},
{
"count_female": "5",
"count_male": "5",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "10"
},
{
"exercises": [
{
"count_female": "x",
"count_male": "x",
"movement": "bar hang",
"unit": "seconds",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "10"
}
],
"workout_description": [
"EMOM (with a partner) for 20 minutes:",
"5 thrusters (95/65 lb)",
"5 burpees",
"",
"While the other partner hangs from the pull-up bar"
],
"workout_name": "Hang in There Partner",
"workout_type": "EMOM"
} |
{
"description": "EMOM for 24 minutes:\nMinute 1:\n4 dumbbell left arm devil press (50/30 lb)\n4 dumbbell right arm devil press (50/30 lb)\n\nMinute 2:\n12/8 calorie air bike\n\nMinute 3:\n8 dumbbell left arm hang clean-and-jerk (50/30 lb)\n8 dumbbell right arm hang clean-and-jerk (50/30 lb)\n\nMinute 4:\n12 GHD sit-up or toes-to-bar\n\nRepeat 6 times",
"name": "Melt Programming MetCon 01/23/2023"
} | {
"partner_workout": false,
"time_cap": "24 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "4",
"count_male": "4",
"movement": "dumbbell left arm devil press",
"unit": "reps",
"weight_female": "30",
"weight_male": "50",
"weight_unit": "lb"
},
{
"count_female": "4",
"count_male": "4",
"movement": "dumbbell right arm devil press",
"unit": "reps",
"weight_female": "30",
"weight_male": "50",
"weight_unit": "lb"
},
{
"count_female": "8",
"count_male": "12",
"movement": "air bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "8",
"count_male": "8",
"movement": "dumbbell left arm hang clean and jerk",
"unit": "reps",
"weight_female": "30",
"weight_male": "50",
"weight_unit": "lb"
},
{
"count_female": "8",
"count_male": "8",
"movement": "dumbbell right arm hang clean and jerk",
"unit": "reps",
"weight_female": "30",
"weight_male": "50",
"weight_unit": "lb"
},
{
"count_female": "12",
"count_male": "12",
"movement": "ghd sit-up / toes to bar",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "6"
}
],
"workout_description": [
"EMOM for 24 minutes:",
"Minute 1:",
"4 dumbbell left arm devil press (50/30 lb)",
"4 dumbbell right arm devil press (50/30 lb)",
"",
"Minute 2:",
"12/8 calorie air bike",
"",
"Minute 3:",
"8 dumbbell left arm hang clean-and-jerk (50/30 lb)",
"8 dumbbell right arm hang clean-and-jerk (50/30 lb)",
"",
"Minute 4:",
"12 GHD sit-up or toes-to-bar",
"",
"Repeat 6 times"
],
"workout_name": "Melt Programming MetCon 01/23/2023",
"workout_type": "EMOM"
} |
{
"description": "EMOM for 40 minutes:\nMinute 1: 5 air squats + 5 jump squats\nMinute 2: 5 push-ups + 5 clap push-ups\nMinute 3: 5 sit-ups + 5 v-ups\nMinute 4: 5 strict handstand push-ups + 5 kipping handstand push-ups\n\nRepeat 10 times",
"name": "Day 5"
} | {
"partner_workout": false,
"time_cap": "40 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "5",
"count_male": "5",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "5",
"count_male": "5",
"movement": "jump squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "5",
"count_male": "5",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "5",
"count_male": "5",
"movement": "clap push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "5",
"count_male": "5",
"movement": "sit-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "5",
"count_male": "5",
"movement": "v-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "5",
"count_male": "5",
"movement": "strict handstand push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "5",
"count_male": "5",
"movement": "kipping handstand push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "10"
}
],
"workout_description": [
"EMOM for 40 minutes:",
"Minute 1: 5 air squats + 5 jump squats",
"Minute 2: 5 push-ups + 5 clap push-ups",
"Minute 3: 5 sit-ups + 5 v-ups",
"Minute 4: 5 strict handstand push-ups + 5 kipping handstand push-ups",
"",
"Repeat 10 times"
],
"workout_name": "Day 5",
"workout_type": "EMOM"
} |
{
"description": "EMOM for 30 minutes:\nMinutes 1-5: 12 calorie row\nMinutes 6-10: 12 dumbbell curl to press (25/10 lb)\nMinutes 11-15: 12 dumbbell feet elevated goblet squat (60/40 lb)\nMinutes 16-20: 6 strict pull-up\nMinutes 21-25: 12 dumbbell chest press (50/30 lb)\nMinutes 26-30: 12 calorie row",
"name": "Metcon 12/127/2023"
} | {
"partner_workout": false,
"time_cap": "30 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "12",
"count_male": "12",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "5"
},
{
"exercises": [
{
"count_female": "12",
"count_male": "12",
"movement": "dumbbell curl to press",
"unit": "reps",
"weight_female": "10",
"weight_male": "25",
"weight_unit": "lb"
}
],
"number": 2,
"number_of_rounds": "5"
},
{
"exercises": [
{
"count_female": "12",
"count_male": "12",
"movement": "feet elevated goblet squat",
"unit": "reps",
"weight_female": "40",
"weight_male": "60",
"weight_unit": "lb"
}
],
"number": 3,
"number_of_rounds": "5"
},
{
"exercises": [
{
"count_female": "6",
"count_male": "6",
"movement": "strict pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 4,
"number_of_rounds": "5"
},
{
"exercises": [
{
"count_female": "12",
"count_male": "12",
"movement": "dumbbell chest press",
"unit": "reps",
"weight_female": "30",
"weight_male": "50",
"weight_unit": "lb"
}
],
"number": 5,
"number_of_rounds": "5"
},
{
"exercises": [
{
"count_female": "12",
"count_male": "12",
"movement": "row",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 6,
"number_of_rounds": "5"
}
],
"workout_description": [
"EMOM for 30 minutes:",
"Minutes 1-5: 12 calorie row",
"Minutes 6-10: 12 dumbbell curl to press (25/10 lb)",
"Minutes 11-15: 12 dumbbell feet elevated goblet squat (60/40 lb)",
"Minutes 16-20: 6 strict pull-up",
"Minutes 21-25: 12 dumbbell chest press (50/30 lb)",
"Minutes 26-30: 12 calorie row"
],
"workout_name": "Metcon 12/127/2023",
"workout_type": "EMOM"
} |
{
"description": "EMOM for 30 minutes:\nMinute 1: 15 wall ball shots (20/14 lb)\nMinute 2: 15 calorie ski erg\nMinute 3: 10 single arm devil presses (53/35 lb)\nMinute 4: 200 meter run\nMinute 5: rest\n\nRepeat 6 times",
"name": "Gonzalez"
} | {
"partner_workout": false,
"time_cap": "30 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "15",
"count_male": "15",
"movement": "wall ball shots",
"unit": "reps",
"weight_female": "14",
"weight_male": "20",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "ski erg",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "single arm devil press",
"unit": "reps",
"weight_female": "35",
"weight_male": "53",
"weight_unit": "lb"
},
{
"count_female": "200",
"count_male": "200",
"movement": "run",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "1",
"count_male": "1",
"movement": "rest",
"unit": "minute",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "6"
}
],
"workout_description": [
"EMOM for 30 minutes:",
"Minute 1: 15 wall ball shots (20/14 lb)",
"Minute 2: 15 calorie ski erg",
"Minute 3: 10 single arm devil presses (53/35 lb)",
"Minute 4: 200 meter run",
"Minute 5: rest",
"",
"Repeat 6 times"
],
"workout_name": "Gonzalez",
"workout_type": "EMOM"
} |
{
"description": "EMOM for 40 minutes:\nEvery 10 minutes on the minute, complete the following for 4 rounds:\n500 meter row\n400 meter run\n1 mile assault air bike\n20 air squats\n15 push-ups\n10 pull-ups\n\nScore is the total number of rounds completed.",
"name": "Assault-Con"
} | {
"partner_workout": false,
"time_cap": "40 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "500",
"count_male": "500",
"movement": "row",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "400",
"count_male": "400",
"movement": "run",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "1",
"count_male": "1",
"movement": "assault air bike",
"unit": "miles",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "20",
"count_male": "20",
"movement": "air squat",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "15",
"count_male": "15",
"movement": "push-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "10",
"count_male": "10",
"movement": "pull-up",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "4"
}
],
"workout_description": [
"EMOM for 40 minutes:",
"Every 10 minutes on the minute, complete the following for 4 rounds:",
"500 meter row",
"400 meter run",
"1 mile assault air bike",
"20 air squats",
"15 push-ups",
"10 pull-ups",
"",
"Score is the total number of rounds completed."
],
"workout_name": "Assault-Con",
"workout_type": "EMOM"
} |
{
"description": "EMOM for 30 minutes:\nMinute 1: 100 meter run\nMinute 2: 1 round of single arm dumbbell DT* (50/35 lb)\nMinute 3: 10/8 calorie bike\nMinute 4: 1 round of single arm dumbbell DT* (50/35 lb)\nMinute 5: max burpees\n\nRepeat 6 times\n\n*One round of DT consists of 12 deadlifts, 9 hang power cleans, and 6 push jerks\n\nScore is the total number of rounds of the EMOM completed plus number of burpees completed in the last minute.",
"name": "Heat Wave"
} | {
"partner_workout": false,
"time_cap": "30 minutes",
"workout_cycles": [
{
"exercises": [
{
"count_female": "100",
"count_male": "100",
"movement": "run",
"unit": "meters",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "12",
"count_male": "12",
"movement": "single arm dumbbell deadlift",
"unit": "reps",
"weight_female": "35",
"weight_male": "50",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "single arm dumbbell power clean",
"unit": "reps",
"weight_female": "35",
"weight_male": "50",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "single arm dumbbell push jerk",
"unit": "reps",
"weight_female": "35",
"weight_male": "50",
"weight_unit": "lb"
},
{
"count_female": "8",
"count_male": "10",
"movement": "bike",
"unit": "calories",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
},
{
"count_female": "12",
"count_male": "12",
"movement": "single arm dumbbell deadlift",
"unit": "reps",
"weight_female": "35",
"weight_male": "50",
"weight_unit": "lb"
},
{
"count_female": "9",
"count_male": "9",
"movement": "single arm dumbbell power clean",
"unit": "reps",
"weight_female": "35",
"weight_male": "50",
"weight_unit": "lb"
},
{
"count_female": "6",
"count_male": "6",
"movement": "single arm dumbbell push jerk",
"unit": "reps",
"weight_female": "35",
"weight_male": "50",
"weight_unit": "lb"
},
{
"count_female": "max",
"count_male": "max",
"movement": "burpee",
"unit": "reps",
"weight_female": "0",
"weight_male": "0",
"weight_unit": "lb"
}
],
"number": 1,
"number_of_rounds": "6"
}
],
"workout_description": [
"EMOM for 30 minutes:",
"Minute 1: 100 meter run",
"Minute 2: 1 round of single arm dumbbell DT* (50/35 lb)",
"Minute 3: 10/8 calorie bike",
"Minute 4: 1 round of single arm dumbbell DT* (50/35 lb)",
"Minute 5: max burpees",
"",
"Repeat 6 times",
"",
"*One round of DT consists of 12 deadlifts, 9 hang power cleans, and 6 push jerks",
"",
"Score is the total number of rounds of the EMOM completed plus number of burpees completed in the last minute."
],
"workout_name": "Heat Wave",
"workout_type": "EMOM"
} |
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