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Featured Workouts

EMOMElite~20 min

Muscle-Up, Power Clean & Burpee

Every 2 minutes for 20 minutes (10 rounds): 3 muscle-ups 5 power cleans (185/135 lb) 7 burpees

Muscle-UpPower CleanBurpee+2

For TimeAdvanced~28 min

Wall Ball, Pull-Up & 2 more

4 rounds for time of: 21 wall ball shots (20/14 lb) 18 pull-ups 15 kettlebell swings (53/35 lb) 12 handstand push-ups

Wall Ball ShotPull-UpKettlebell Swing+7

OtherIntermediate~4 min

Flower

In 4 minutes: In 4 minutes: Push-Up for max reps (hold top on 'Bring Sally Up', hold bottom on 'Bring Sally Down' — to the song 'Flower' by Moby)

Push-UpKnee Push-up

For TimeAdvanced~10 min

Burpees, Wall Ball Shots & Double-Unders

3 rounds for time of: 15 burpee to targets 30 wall ball shots (30/20 lb) 90 double-unders

Burpee to TargetWall Ball ShotDouble-Under+2

For TimeAdvanced~22 min

Row, Wall Ball Shot & 2 more

3 rounds for time of: 24/17-calorie row 21 wall ball shots (20/14 lb) 15 dumbbell snatches (50/35 lb) 8 burpee over rowers

RowWall Ball ShotDumbbell Snatch+1

For TimeIntermediate~35 min

30 Caliber

For time: 30-calorie air bike 30 box jumps (24/20 in) 30 kettlebell swings (53/35 lb) 30 jumping pull-ups 30 push presses (43/35 lb) 30 knees-to-elbows 30 wall ball shots (20/14 lb) 30 back extensions 30 burpees 30 lunges 30-calorie air bike

Air BikeBox JumpKettlebell Swing+14