Travel Workouts

Iron Man

4 ROUNDS
Run 400m
21 Ground to Overhead (50/30)
Rest 3 minutes between rounds

’08 GAMES SPECIAL

21-15-9
Thruster w/45# dumbbells
Burpee

CASH OUT
Sprint at the highest incline and the fastest speed you can handle for 2 minutes

The Incredible Hulk

FOR TIME
100 DB Push Press (45/30)
At the start of every minute perform 3 Burpees until you finish

The Special 

30 SECONDS ON 30 SECONDS OFF
Set a treadmill to the highest incline
3 minutes Easy Pace
3 minutes Jog
3 minutes Hard Pace
Hard as hell for 1 minute.
15% incline and level 8.5mph is pretty legit. Total WORK time is 10 minutes.
(no rest between 3 mins)

Mr. Fantastic

EMOM X 12
Min 1: 10 thrusters with (30/20) DB’s
MIN 2: 20 Double Unders

Dr. Doom

5 ROUNDS
Run 400 meters (Challenging Pace)
20 Hang DB Squat Cleans (35/20)
15 burpees

The Amazing Spiderman

FOR TIME
100 Hang Squat Clean Thrusters with 35# dumbbells
At the start of every minute perform 5 Burpees

AMRAP TRIPLET

AMRAP 5 MINUTES
7 Lat Pull Downs (Heavy)
10 Push Ups

AMRAP 5 MINUTES
10 Alternating DB Snatches
10 Sit Ups

AMRAP 2 MINUTES
Jumping Air Squats

TABATA TRIPLET

4 ROUNDS
20 Sec. of Air Squats
10 Sec. of Rest

4 ROUNDS
20 Sec. of DB Push Ups with 45# Dumbbell
(pull right arm to chest w/dumbbell, push up, pull left arm to chest w/dumbbell)
10 Sec. of Rest

4 ROUNDS
20 Sec. Hollow Rock Hold
10 Sec. of Rest

BURPEE BURNER

FOR 10 MINS
Perform 6 Burpees every 30 seconds
IMMEDIATELY AFTER

FOR TIME
Run 1 Mile

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