“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.

“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!

"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.

"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.

“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.

"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.

This workout is not just a physical challenge, but a mental one, pushing you to maintain intensity and focus through six grueling rounds. Each round consists of two quarter-mile runs, followed by high-repetition bodyweight exercises, designed to test your cardiovascular endurance and muscular stamina. Whether you're a seasoned athlete or a fitness enthusiast, offers an opportunity to benchmark your personal endurance and strength. It's a race against the clock, a battle against fatigue, and a journey towards personal bests.

Step into the ring with "Round 4 Round," a dynamic and challenging workout designed to test your fitness at every level. This carefully crafted routine features a series of rounds, each with a different set of exercises like wall balls, toes to bar, dumbbell snatches, and burpees, paired with strategic rest intervals. As you progress through the workout, the rounds decrease, but the intensity ramps up, requiring you to dig deep and push your limits. "Round 4 Round" is not just a workout; it's a full-body challenge that blends strength, endurance, and agility. Join us and see if you can go the distance, round after round.

Introducing "Thruster Hustler," a challenging workout that combines metabolic endurance and brute strength into a singular, high-intensity session. Part A propels you through a cardiovascular crucible with a fusion of runs/rows and Burpee Box Jump Overs. Part B shifts gears, challenging your raw, two-rep max thruster strength. Your score is a unique combination of both parts, creating a dynamic balance of raw power and tactical stamina.

Embark on a climbing challenge like no other! "Ascension" takes you on a journey, starting with foundational air squats and layering on a new exercise every round. Can you reach the summit in Round 10, where burpees await? This pyramid workout tests both your physical stamina and mental fortitude. Whether you're a seasoned athlete or just starting out, there's a level tailored for you. Lace up, stay focused, and ascend to greatness!

“Dumbbell Dash”

30-minute AMRAP (As Many Rounds As Possible):

400m Run

20 Alternating Dumbbell Clean and Jerk

15 Hand Release Push-Ups

10 Dumbbell Lateral Raise