‘THE CLASSICS’

These workouts are a staple of our practice. They have been used, developed, and tested—in some cases— for up to two decades. They are good indicators of certain desirable aspects, they are easy to customize, or they are just unusually cruel workouts.

Dante’s Triathlon

Player 1 Rows 250m

Player 2 Holds 2x24kg KBs in a rack position

Switch

Player 2 Rows 250m

Player 1 Holds 2x24kg KBs in a rack position

3 rounds for time

Tailpipe

40/400

60min AMRAP

40cal Assault Bike
400m run

2-hour AMRAP

10-20-30-40-50-40-30-20

Assault bike cals
Ski erg cals
Row erg cals

The score is total cals

60-minute AMRAP

10-20-30-40-50*

Assault Bike cals
Ski erg cals
Burpees

*after 50 cals, start over at 10

Dante’s Triathlon 2.0

30-minute AMRAP

3, 6, 9, 12, 15…

Assault Bike cals
Power Clean @155/225lbs from minute 1-5 @125/185lbs from minute 5-15 @ 95/135lbs from minute 15-30

rep scheme stays the same after weight changes

Score is the average reps/minute at the end of 30min

Capacity Test #1

30-minute AMRAP

3, 6, 9, 12, 15…

Assault Bike cals
Power Clean @ 95/135lbs from minute 1-15 @125/185lbs from minute 15-25 @155/225lbs from minute 25-30

rep scheme stays the same after weight changes

Score is the average reps/minute at the end of 30min

Compare differences between test #1 and test #2. Discrepancies in strength or strength endurance are the common culprit but an aerobic base and endurance capability are the usual fix.

Capacity Test #2

Row 500m @ 2:00/500 pace

Rest 2min (during the “rest,” the player must complete 5x push-ups)

Row 500m @ 1:58/500m pace

Rest 2min (during the “rest,” the player must complete 10x push-ups)

Row 500m @ 1:56/500m pace

Rest 2min (during the “rest,” the player must complete 15x push-ups)

So on and so forth increasing the pace by 2-seconds per 500m and adding 5x push-ups, until the player can no longer complete the push-ups in the 2min period or hit the required pace on the row.

Row, Row… Push

Olymiganza V2

Starting with an empty bar, do 1x Power Clean or Power Snatch followed by 4 bar facing burpees EMOM. Add 5-10lbs every round until failure.

Variations of this might include cardiovascular exercises or loaded movements that are relevant to your practice. This is often used as a soft test to find what the [player is capable of on the day because it can be started “cold.”

“Cops doesn’t start till 4”

For Time:

10-1 (10, 9, 8…1) Burpee

1-10 (1, 2, 3…10) Body Over Box @ 48”

Machine-MOM

Alt. EMOM

1- Ski Cals*

2- Row Cals*

3-Bike Cals*

4- Rest

*add 1 calorie each round until you can no longer complete the calories required

Score is total calories

The Challenger

300FY or max calories on an airbike in 10min

directly into a death By Burpee

Your Score is calories plus total reps complete

300FM (fuck me)

For time:

Your body weight in calories on an air bike

Death By Burpee + Box Step up and Over

Strength Total #2

With each movement, you have 7min to hit a maximum weight. Your score is the total weight lifted.

Front Squat (barbell)

Ground to Overhead (barbell)

Turkish Get-up (KB or DB) Must be performed on each side to count.

Strength Under Duress

The Player has 20min to hit a max Overhead squat but must buy in with this first:

8 rounds of

10x Handstand Push up

15x Wall Ball

35x Double under*

*must be unbroken

This is an answer to the “300 workout” confusion, which caused a frenzy of substitutions and proverbial dick measuring. In contrast, 300fy is simple. You either score 300 calories in 10min on an AD4 airdyne or… Fuck You. Schwinn AD4s are rare—or nonexistent—so the equivalent for an Assault bike or Echo bike is your bodyweight in calories in 10min.

300FY

Developed by Pat O’Shea, IWTs are a way to tax multiple systems. They classically involve a wide range of movements and require developed skills. Here is our take on them:

3 rounds of:

10x Power Snatch @ 70% of 1RM
2min Burpee over the bar
2min Rest

Rest 5min

3 Rounds of:

10x OHS @ 70% of 1RM
2min Assault bike for cals
2min Rest