Workout

2 rounds for time of:
1,000m row
200 ft handstand walk
800m run
50 GHD sit-ups

Workout

“Chelsea”

Every minute on the minute for 30 minutes of:

5 pull-ups
10 push-ups
15 air squats

Rest day or make-up day

Workout

For load:

Deadlift
10-10-10

Workout

For time:

50 kettlebell swings (53/35 lb)
50 double-unders
40 kettlebell swings
50 double-unders
30 kettlebell swings
50 double-unders|
20 kettlebell swings
50 double-unders
10 kettlebell swings
50 double-unders

Workout

“Nancy”

5 rounds for time of:
400m run
15 overhead squats (95/65 lb)

Rest day or make-up day

Workout

For time:

15 bench press (pick load)
50/40 calories air bike
15 bench press (pick load)

Workout

For time:

7 muscle-ups
15 clean and jerk (bodyweight)
1,000m row

Workout

For load:

Back squat
3-3-3-3-3-3

Rest day or make-up day

Workout

As many rounds as possible in 15 minutes of:
10 shoulder-to-overhead (135/95 lb)
2 rope climbs
50 ft walking lunge

Workout

For time:

30 bar-facing burpees
30 squat cleans (155/105 lb)
30 bar-facing burpees

Workout

For time:

5k run

Rest day or make-up day

Workout

2025 Community Cup Workout 2

Complete as many reps as possible following the interval of:

2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work

Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups

♀ 65 lb (29 kg)
♂ 95 lb (43 kg)

Check out all versions of the workout here.

Workout

2025 Community Cup Workout 3

In 20 minutes, establish:

1 rep max front squat
1 rep max hang power clean

Check out all versions of the workout here.

Workout

2025 Community Cup Workout 1

As many rounds as possible in 20 minutes of:
15 box jump overs (24/20 in)
10 dumbbell snatches (50/35 lb)
5 handstand push-ups

Check out all versions of the workout here.

Rest day or make-up day

Workout

For total reps:

Tabata double-under
Tabata deadlift (bodyweight)
Tabata push-up
Tabata sit-up
Tabata air squat

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Workout

10 rounds, each for time of:

80m hill sprint

Workout

For load:

Back squat
2-2-2-2-2-2

Rest day or make-up day

Workout

“Amanda”

9-7-5 reps for time of:
Muscle-ups
Squat snatch (135/95 lb)

Workout

For time with a partner:
100/80 cal bike erg
100 toes-to-rings
100 d-ball over-the-shoulder (100/70 lb)

Workout

5 rounds for max reps of:
Max rep weighted pull-up (25/15 lb)
50 ft sled push

Rest as needed between rounds.

Rest day or make-up day

Workout

Every 2 minutes for 24 minutes, alternating between:

Interval 1: 200m run
Interval 2: 1 split jerk

Workout

For load:

Kettlebell walking lunge
8-8-8-8-8-8

Workout

5 rounds for time of:
20 GHD sit-ups
25 ft handstand walk
20 Russian kettlebell swings (70/53 lb)
25 ft handstand walk