- Every Minute x 4'
- 15'' Squat Hold
- 10 Pulse Squats
- 10 Touchdowns
- Every 2' x 4'
- A: 1' Row +
- 20 Side Kick Through
- B: 1' Bike +
- 40 Mountain Climbers
- Amrap - 4'
- 3 Kneeling Push Ups
- 4 Tuck Ups
- 6 Air Squat
- Rest 20''
- 50" ON/10" OFF x 4' :
- '1: Lateral Skipping
- '2: Skipping To Box Jump
- '3: Toe Taps
- '4: Sprawl
- Every 30" x 4'
- 10 Goblet Biceps Curls
- 10 SKB Overhead Triceps Extensions
- Every Minute x 4'
- 6 DKB Floor Press
- 4 Beast To Power Push Ups
- Amrap for Quality - 4'
- 8 DKB Row
- 8 DKB Deadlift
- 4 Yoga Push Ups
- 4/4 DKB Alt. Z-Press
- Amrap in 4' : Upper Body
- 1 SDB Hex Biceps 21
- 5 Box Dips
- 5 Push Ups
- Intento mantener un ritmo parejo y no parar en 4 minutos
- Amrap - 4'
- 30'' Flutter Kicks
- 8 Curl Ups
- 6 Zombie Sit Ups
- 3/3 Side Kick Through
- For Time - 4' : Unilateral
- 20 SKB High Pull
- 20 SKB Snatch
- 20 SKB Push Jerk
- 20 SKB Devil Clean
- Every Minute x 13'
- '1: 16 Barbell Deadlift
- '2: 8 Sprawl Over the Bar
- '3: 16 Front Rack Reverse Lunges
- '4: 8 Reverse Lunges + Leg Rise
- Último minuto (13') 1' Max Air Squat
- Amrap - 13'
- 100 Lunges
- 50 Air Squat
- 25 Burpees
- 50 Box Jumps
- 100 Jumping Jacks
- Elegir 1 vez:
- Bike or
- Row después de cualquiera de los 5 movimientos .
- 4 Rounds in 13'
- 6 MB Front Squats
- 6 Sit Ups
- 7 MB Ground To Overhead
- 10'' Plank
- 2 MB Thrusters
- Rest 40''
- 40" ON/20" OFF x 13'
- '1: SKB Prisoner Squat
- '2: Goblet Squat
- '3: Goblet Squat Hold
- '4: Push Up Hold
- '5: Push Ups
- '6: Burpees
- Complete in 13'
- 0:00-6:00 Every Minute:
- 6 SKB High Pull
- 10 Bike Sit Up
- 6 DKB Z-Press
- 6:00 a 13:00 Complete:
- 20-15-12-8 Floor Press
- 20-20-15-15 Ring Row
- Every 90'' x 13'
- A: 3/3 Barbell Front Rack Lunges
- 5 Box Jumps
- B: 6 Barbell Hip Thrusts (Pesado)
- 4 Skipping + Burpee Tuck Jump
- Complete in 13'
- 00:00-00:04 20-15-10:
- - DKB Push Press
- - Push Ups
- - Box Dips
- 04:00-08:00 20-15-10:
- - Touchdowns
- - Air Squat
- - Alt. V-Sit Ups
- 8:00-13:00 Amrap:
- 10 KB Russian Twist
- 10/10 Heel Touches
- 5 Box Jumps
- Complete in 13' : Lower Body
- 6-6-6-5-5-5 Barbell Deadlift / Aumento peso o mantengo 6 reps
- 7 Back Extensions
- 7 Banded Toe Squat Abductions
- 7/7 Reverse Lunges
- Descanso lo necesario
- Every 2' x 13'
- 25'' Flutter Kicks
- 5 Tuck Up + V-Sit Up
- 25'' Scissor Kicks
- 5 Sit Ups
- Ultimo Minuto: max reps Lemon Squeeze
- 10 Rounds For Time - 13'
- 4/4 Side Kick Through
- 6 Toes to Bar
- 8 Lunges
- Every 2' x 13' : Alt. A and B
- A: 12 Barbell Back Rack Lunges
- 10/10 Reverse Steps (Reverse Monster Walk)
- 30'' Wall Squat Hold
- B: 10/10 Goblet Bulgarian Split Squat
- 8/8 Single-Leg Squat to Box
- 15''/15'' Clamshell
- El minuto que sobra lo utilizo para descansar cuando necesite
- Every minute x 13'
- '1: Yoga Push Up
- '2: 12 Shoulder Taps
- '3: 20'' Row
- '4: 20'' Bike
- '5: 12 Air Squat
- '6: 6 Ring Row
- Every 2' x 13'
- 5 Air Squat
- 5 Sit Ups
- 5 Box Dips
- 4 Shoulder Taps
- 20" ON/40" OFF x 13' : Intro
- '1: Plank
- '2: Air Squat
- '3: Crunches
- '4: Toe Taps
- '5: Plank Get Up
- '6: Sit Ups
- AMRAP - 13'
- 10 MB Russian Twist
- 10 MB Ground To Overhead + Throw
- 10 MB Overhead Sit-Ups
- 10 MB Hollow Rock
- 10 MB Push Press
- Rest 20''/30''
- Si suelto la MB antes del descanso, hago 10 Burpee Over the MB y continuo.
- Complete in 13'
- A: 2 Rounds:
- 6/6 SKB Hang Snatch
- 3/3 SKB Devil Press
- B: 2 Rounds:
- 6/6 SKB Thruster
- 6 Kneeling Jump To Vertical Leap
- C: 2 Rounds:
- 3/3SKB Single-Arm Swing
- 8 Broad Jump
- Complete 7 Rounds in 13'
- 12 Jumping Jacks
- 7 Hang Power Clean *
- 9/9 Alt. V-Sit Ups
- *Alternar con:
- Ronda 2: 7 Hang Squat Clean
- Ronda 3: 7 Thruster
- Ronda 4: 7 Barbell Deadlift
- Ronda 5: 7 Hang Power Clean
- Ronda 6: 7 Hang Squat Clean
- Ronda 7: 7 Thruster
- Complete in 13' : Upper Body
- 6-6-6-5-5-5 Barbell Shoulder Press y
- Barbell High Pulls / Aumento peso o mantengo 6 reps
- 7 Bumper Bent Over Row + Front Flys
- 7 Overhead Bumper Triceps Extensions
- 7 Bumper Hollow Rock
- Descanso lo necesario
- Amrap - 13'
- 20 SKB Farmer Carry
- 12 Russian Swing
- 6 Roll Out
- 20 SKB Farmer Carry
- 6/6 Halo
- 10/10 Mountain Climbers
- 7 Rounds For Time - 13'
- 12 Box Jumps
- 9 Hang Power Clean
- 6 Handstand Push Ups
- 3 Hang Squat Clean
- Complete In 4'
- 1' Hip Thrust Hold
- 1' Alt. Quadruped Kickback + Straight Kickback
- 1' Air Squat + Jumping Jack
- 1' Banded Pulse Squats
- For Time - 4'
- 30'' Bike or
- Row
- 30 Side Kick Through
- 30'' Bike or
- Row
- Amrap - 4'
- 8 Crunches
- 4 Box Step Up
- 4 MB Push Press
- Rest 20''
- 50" ON/10" OFF x 4' : Lower Body
- '1: Landmine Split Lunges (Izq)
- '2: Landmine Split Lunges (Der)
- '3: Landmine Thruster
- '4: Landmine Oblique Twist
- Amrap - 4'
- 10 Bumper Front Flys
- 10 Bumper Reverse Flys
- 8 Bumper Hollow Rock
- 3 Rounds For Time - 4'
- 6 Barbell Floor Press
- 3 Push Ups + Elbow Push Up
- Every 2' x 4'
- 20 KB Hip Thrusts
- 20 Sit Ups
- 30 Heel Touches
- 40 Russian Twist (Sin Peso)
- Tabata - 4' : 20" ON/10" OFF : Lower Body
- - Air Squat
- - MB Step Up
- - Hip Thrusts
- - Flutter Kicks
- Amrap - 4'
- 4/4 MB Single-Arm Rollout
- 10 Tuck Up + V-Sit Up
- 10 Alt. Back Extensions
- For Time - 4'
- 50 Push Ups
- 50 Jumping Lunges