In Gym:
for time:
50-40-30-20-10
swing @ 55/35-lbs.
strict sit-up

At Home:
for time:
50-40-30-20-10
dumbbell/odd object swing –or– 1/2x burpee
strict sit-up

In Gym:
hang power snatch
5-5-5-3-3-3-1-1-1

*Begin each set every two minutes.

At Home:
five 90-second rounds, rest exactly 60 seconds between rounds:
45-second plank hold
max standing long jump

then, do as many dips as possible in five minutes, beginning every minute with 5x burpee before moving to the dips.

In Gym:
“PairUp ThrowDown Workout”
for time:
30x synchro deadlift @ 185/125-lbs.
30x lateral burpee
400m run
20x synchro deadlift
20x lateral burpee
400m run
10x synchro deadlift
10x synchro lateral burpee
400m run

–5 minute rest–

10x synchro thruster @ 75/55-lbs.
10x pull-up
400m run
20x synchro thruster
20x pull-up
400m run
30x synchro thruster
30x pull-up
400m run

At Home:
“PairUp ThrowDown Workout”
for time:
30x deadlift –or– 15x inchworm
30x burpee
50x jumping jack
20x deadlift –or– 10x inchworm
20x burpee
50x jumping jack
10x deadlift –or– 5x inchworm
10x burpee
50x jumping jack

–2 minute rest–

10x dumbbell/object thruster –or– squat jump
10x sheet row –or– 20x sit-up
50x mountain climber
20x dumbbell/object thruster –or– squat jump
20x sheet row –or– 40x sit-up
50x mountain climber
30x dumbbell/object thruster –or– squat jump
30x sheet row –or– 60x sit-up
50x mountain climber

In Gym:
as many rounds as possible in 18 minutes:
400m row
40x walking lunge
20x box jump, 24/20″ platform

At Home:
as many rounds as possible in 18 minutes:
50x air squat
40x walking lunge
20x tuck jump

In Gym:
three rounds for time:
7x bar muscle-up
21x swing @ 70/55-lbs.
400m run

At Home:
three rounds for time:
14x strict pull-up –or– 24x sheet row –or– 48x bodyweight renegade row
28x dumbbell/object swing –or– 12x inchworm
400m run –or– 2 sets of (50x high knees + 50x butt kickers)

In Gym:
back squat
7-7-7-7-7

Compare results to January 9, 2021.

then, as many rounds as possible in seven minutes:
20x step-up, 24/20″ platform @ 50/35-lbs.
20x sit-up

At Home:
four rounds, rest amply between rounds:
10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat

then, as many rounds as possible in seven minutes:
20x lunge –or– step-up (use dumbbell/object if you have one)
20x sit-up

In Gym:

for time:
20-14-10
single-arm snatch, right @ 50/35-lbs.
burpee
single-arm snatch, left
burpee

At Home:
for time:
20-14-10
single-arm dumbbell/object snatch –or– (touch ground + jump and reach overhead)
burpee
single-arm dumbbell/object snatch, left –or– (touch ground + jump and reach overhead)
burpee

In Gym:
“Murph Variant 3”
–run one mile–
+ 10 rounds:
5x pull-up
5x pushup
5x squat
5x pushup
10x squat
–run 800m–
+ 5 rounds:
5x pull-up
5x pushup
5x squat
5x pushup
10x squat
–run 400m–

*You may wear a weight vest if you are planning on completing Murph with a weight vest.

At Home:
“Murph Variant 3”
–100x jumping jack–
+ 7 rounds:
5x pull-up –or– sheet row –or– 10x superman
5x pushup
5x squat
5x pushup
10x squat
–75x jumping jack–
+ 4 rounds:
5x pull-up –or– sheet row –or– 10x superman
5x pushup
5x squat
5x pushup
10x squat
–50x jumping jack–

In Gym:
for time:
75x power clean @ 135/95-lbs.
300x double under

At Home:
for time:
75x dumbbell/object power clean –or– 75x no pushup burpee
150x elevated toe tap
150x mountain climber