“Flow State” is designed to help you build technique, grace, and fluidity in your kettlebell training. This workout focuses on a series of movements that flow seamlessly into one another, challenging your coordination and control. The goal is not speed or aggression but to move smoothly and continuously through each exercise with perfect form.

“Midsection Meltdown” is designed to target and strengthen your entire core through a series of challenging exercises. This workout utilizes dumbbells to progressively overload your abdominal muscles, ensuring you build strength and endurance over time. Focus on controlled movements and proper form to get the most out of each exercise.

“Bodyweight Blitz” is a straightforward, non-competitive workout designed for those on the go or with limited resources. This workout requires no equipment, making it easily accessible anywhere, anytime. With two distinct circuits focusing on strength, mobility, and endurance, this session aims to provide a comprehensive full-body workout without the need for weights.

“Running with the Devil” is an individual workout for time, designed to challenge your cardiovascular endurance, muscular strength, and mental grit. This workout features descending running distances combined with ascending repetitions of alternating dumbbell reverse lunges and dumbbell devil's presses. Push yourself through the burn and fight those inner demons! Expect a mix of high-intensity cardio and strength movements that will test your limits.

“Squad Sync Up” is a high-energy, team-based workout designed to test your synchronization, stamina, and skill. This 20-minute AMRAP (As Many Rounds As Possible) challenges you and your partner to stay in sync and push your limits together. Perfect for athletes looking to enhance their teamwork, this workout incorporates three demanding movements that will elevate your heart rate and test your coordination. (Recommended team size: 2-4 athletes)

“Stars & Stripes” is a patriotic workout designed to celebrate Independence Day. This 13-minute AMRAP (As Many Rounds As Possible) embodies the spirit of July 4th, pushing you to test your endurance, strength, and coordination. With challenging movements that target multiple energy systems, this workout will have you breathing hard and pushing through muscle fatigue. Embrace the challenge and honor the red, white, and blue with sweat and determination!

“HYROX Hustle” is a partner workout inspired by the HYROX race format, designed to test your endurance, strength, and teamwork. This workout is divided into two challenging parts with a mandatory rest in between. The combination of running, synchronized movements, and "You go, I go" intervals will push you and your partner to maintain a high level of intensity and coordination. With varied exercises that mimic the demands of HYROX events, this workout is perfect for athletes looking to improve their race performance and overall fitness.

"60 Second Spartan" is a dynamic, EMOM-style workout designed to challenge your focus, pacing, and recovery. Inspired by Spartan Races, this workout features 10 different exercises performed on a running clock, simulating the high-intensity demands of obstacle course racing. With minimal equipment and a wide range of physical demands, "60 Second Spartan" is a fantastic 30-minute workout for any fitness enthusiast looking to push their limits and improve their overall fitness.

“Cardio Co-Op” is a partner workout tests your strength, endurance, and teamwork. You’ll need access to a SkiErg, rowing machine, air bike, and dumbbells. You and your partner will work through three cardio modalities, sharing the load to hit 100 calories on each machine. While one of you is on the cardio, the other holds dumbbells in a farmer's carry position. The catch? If the partner holding the dumbbells needs to set them down, the cardio stops. This workout will test your ability to communicate and support each other, pushing your limits in endurance and strength. Get ready to work hard and share the load with your partner to get through this challenge.

"Head in the Sand" is a challenging workout built to test your upper body strength, explosive power, and odd object control. This workout features a descending ladder of handstand push-ups paired with an ascending ladder of sandbag cleans, with a sandbag carry between each round. Designed to be attacked at breakneck speed, this workout will leave you burning inside and out. Push through the pain and past your limits as you race to finish this grueling workout!

“Push, Pull, Carry” is designed to challenge your cardiovascular endurance, grip strength, and willpower. It’s a great training option for fitness races such as Hyrox and more. The key to success in this WOD is knowing when to time your rests and when to go unbroken. Have you kept up with your cardio? We’ll find out.

"21 Guns" is an AMRAP (As Many Rounds As Possible) workout designed to honor our nation's warriors, past, present, and future. Created for “WOD With Warriors,” this functional fitness tribute is held twice a year on Veterans Day and Memorial Day in the U.S. The workout's duration and repetition scheme are symbolic of a 21-gun salute, the highest display of honor reserved for fallen troops. Each exercise represents one of the five branches of the military, making "21 Guns" a meaningful and challenging tribute to those who have served.

"Peer Pressure" is a collaborative, time-based workout designed to challenge your strength, endurance, and mental toughness through a combination of isometric holds and dynamic movements. Partner up and prepare to push each other to new limits as you work together to complete a series of physically demanding tasks. This workout requires coordination, teamwork, and a relentless drive to achieve your best time.

"Cinco de Plyo" is a high-intensity workout designed to boost your explosive power and endurance through plyometric exercises. In two 5-minute AMRAP sets, you'll tackle clapping push-ups, ring rows, box jumps, triceps dips, chest to bar pull-ups, and skater lunges. This session challenges both your physical and mental grit, demanding quick, explosive movements that enhance muscular strength and cardiovascular stamina. Perfect for those looking to elevate their athletic performance, "Cinco de Plyo" combines the festive spirit of Cinco de Mayo with a rigorous fitness challenge.

“Hot Stepper’s Row” is a test of endurance and consistency, pairing a high volume of box step overs with regular cardio intervals on the rower. Starting with box step overs, athletes face the challenge of maintaining a steady pace while being interrupted every 2 minutes for an intense 200-meter row. This structure not only tests physical stamina but also mental resilience, as you must quickly transition between tasks and maintain efficiency under fatigue.

“Renegade Redux” combines the raw strength required for the bench press with the core stability and multi-muscle engagement of renegade rows. Starting at 10 reps and descending to 2, each round intensifies as the number of reps decreases, allowing you to maintain form and power through fatigue. The juxtaposition of a classic strength lift with a dynamic, full-body movement creates a balanced, challenging session.

This workout is a high-energy partner workout designed to build synergy and endurance. Over the course of two 6-minute AMRAP sessions, partners will perform synchronized wall balls and alternating dumbbell snatches, challenging their coordination and stamina. This workout not only tests physical strength, but also requires partners to move in unison, creating a dynamic and collaborative fitness experience.

"Burpee Furnace" is an incendiary workout designed to push your cardiovascular and metabolic thresholds to the limit. Each round of this 10-round EMOM consists of a quick set of 5 burpees followed by a max-effort calorie burn on your chosen cardio machine. This workout is engineered to keep your heart rate elevated, combining the explosive power of burpees with the sustained intensity of aerobic exercise. It's a test of both physical and mental endurance, demanding consistent performance and resilience. As you navigate through the rounds, you'll stoke the fires of your metabolic engine, burning calories at a high rate and building cardiovascular stamina that translates into improved overall fitness.

"Core Kilimanjaro" is a relentless ascent to the peak of core strength and endurance. This workout takes you on a journey through progressively challenging exercises, each step designed to test and enhance your abdominal resilience and stamina. From up-down planks to bicycle crunches, you'll navigate the rugged terrain of core conditioning, aiming for the summit of physical achievement.