"The Complex Cardio Complex" is a challenging, time-capped workout designed for both endurance and skill. This workout, formatted as a descending chipper, involves a combination of cardiovascular and strength exercises with increasing complexity as the workout progresses. The objective is to complete the sequence as quickly as possible, moving from higher volume, less technical movements to lower volume, more technical movements. Remember, "The Complex Cardio Complex" is designed to challenge your endurance, strength, and skill in a balanced manner. Focus on consistent pacing, efficient transitions, and proper form to maximize your performance in this comprehensive workout.

“Sync or Swim”

Gear up for a synchronized test of strength, endurance, and teamwork in this dynamic partner workout. You and your partner will move in unison through a series of challenging exercises, divided into two distinct segments with a rest period in between. The key to success in this workout is seamless coordination and consistent pacing, making it not just a physical challenge but also a test of communication and teamwork.

"Pump Sesh" is a high-intensity, descending ladder workout designed to challenge your upper body strength and endurance. This workout is structured to decrease the number of repetitions in each set, starting from 10 and going down to 1. It comprises four exercises: Barbell Bench Press, Pull-Ups, Hand Release Push-Ups (H.R.P.U.), and Ring Rows. Each exercise targets different muscle groups, ensuring a comprehensive upper body workout.

Embrace the countdown to the new year with this exhilarating workout! Begin by conquering a 2023-meter row. Then, unleash your determination as you tackle kettlebell swings, burpees, and box step overs. Finally, welcome 2024 with a 2024-meter row. Your score? The time on the clock when you complete that triumphant final row. Let's usher in the new year with strength and style!

Day 1 - Beginner: Inchworm / Advanced: Wall Walk (1 Rep)

Day 2 - Beginner: Inverted Row / Advanced: Pull Up (2 Reps)

Day 3 - Beginner: Jump Squat / Advanced: Box Jump (3 Reps)

Day 4 - Beginner: DB Glute Bridge / Advanced: DB Hip Thrust (4 Reps)

Day 5 - Beginner: Up Down / Advanced: Burpee (5 Reps)

Day 6 - Beginner: Russian Twist / Advanced: DB Russian Twist (6 Reps)

Day 7 - Beginner: KB Deadlift / Advanced: Russian KB Swing (7 Reps)

Day 8 - Beginner: Bench Dips / Advanced: Ring Dips (8 Reps)

Day 9 - Beginner: Sit Up / Advanced: DB Press Sit Up (9 Reps)

Day 10 - Beginner: Alt. DB Clean / Advanced: Alt. DB Snatch (10 Reps)

Day 11 - Beginner: Kneeling Push Ups / Advanced: Push Ups (11 Reps)

Day 12 - Beginner: Alternating Lunges / Advanced: Walking Lunges (12 Reps)

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.

Get ready to team up for "Dynamic Duo," a workout that takes synchronization and teamwork to the next level. This challenging routine features a series of synchronized exercises, including dumbbell thrusters, hand release push-ups, and kettlebell swings, all performed in perfect harmony with a partner. With a unique rep scheme that decreases as you progress, each set demands coordination, strength, and endurance. Join us for "Dynamic Duo" and experience the power of working together to conquer a workout that’s not just about individual strength, but about the strength of partnership.

Hold on to your hats, fitness enthusiasts - "Lactic Relay" is here to elevate your heart rate and torch those calories! Dive into 15 minutes of non-stop action where teams of 3-5 will navigate through a sizzling circuit of Fan Bikes, Box Step-Ups, and Box Jumps. With each team member working through each station in a relay format, the aim is to move with precision and speed to allow your teammates a crack at the circuit as fast as possible. The quicker you move, the more rest you earn - but don’t be fooled; lactic acid buildup will challenge your muscles and resolve as the clock keeps ticking. Get ready to pedal, step, and jump through this pulsating workout, and let’s see which team can amass the most rounds in 15 minutes of pure kinetic chaos!

Get ready to dive into "Partner Pyramids,” where you and your buddy will tackle squats, push-ups, and toes to bar in a super fun, yet challenging pyramid format! One of you hits the reps while the other holds strong in an isometric pose, then you swap - teamwork makes the dream work, right? Let’s hit those highs and lows together, keep each other pumped, and remember: we’re not just getting fit, we’re building bonds that make us unstoppable.

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.

The Triad is an engaging blend of cardiovascular endurance, static strength, and team coordination. In a trio, members rotate through three distinct stations – one rowing, one resting, and one enduring a wall sit. Teamwork and communication are key to getting the most out of this challenge.

Unlock the true essence of teamwork with our partnered workout, "Synergy." Engage in a collaborative session where you and your partner navigate through synchronized runs, Hang Cleans, Squat Thrusters, and Burpees, moving not as individuals, but as a cohesive unit. Through a rich blend of cardio and resistance training, "Synergy" champions unified movements and a shared rhythmic connection. Unveil the detailed strategy, tips, and scalable variations by exploring the full workout guide, and let's create a powerful synergy together.

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!

“Three’s Company”

As a team of 3, complete the following reps, treating each exercise as its own station. Team members may work simultaneously at different stations, but not at the same station until there are 3 or fewer stations remaining.

200cal Row

200 Burpees

200 Alternating DB Snatch (40# Men/30# Women)

200 DB Box Step Overs (25# Men/15# Women - 20” Box for Both)

200 Slam Ball Butterfly Sit-Ups (20# Men/15# Women)

“Tag Team 300”

For Time in Teams of 2:

Complete the following movements, sharing one barbell. One person works while the other rests. Divide the reps however you choose, but you must finish all 50 reps of a movement before proceeding to the next. If the barbell is set down at any point, both partners must complete a 10 burpee penalty.

50 Barbell Romanian Deadlifts

50 Barbell Hang Cleans

50 Barbell Shoulder to Overhead

50 Barbell Standing Good Mornings

50 Barbell Thrusters

50 Barbell Front Reverse Lunges

Weights: Men: 95# Women: 65#

“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

In Teams of 2, complete for time. Partner A begins rowing for calories. Partner B begins chipping away at the reps on Station 1. Partners may swap roles at any time, but may not progress to the next station until completing all reps of the previous station. Score is the total time to complete all 6 stations minus the total calories rowed where 1 calorie equals 1 second.

This workout is designed to be a challenging combination of strength and conditioning. The high-rep deadlifts and toes to bar will target your posterior chain, grip strength, and core. The rowing or skiing portions provide a cardiovascular challenge. The intended stimulus is to push your limits in terms of strength, endurance, and mental resilience.

For Time:

21-15-9 Reps:

Alternating Dumbbell Snatches (50/35 lbs)

Dumbbell Box Step Overs (24/20 inch box, 50/35 lbs)

Rest 2 minutes

15-12-9 Reps:

Dumbbell Squat Thrusters (50/35 lbs)

Sit Ups

Rest 2 minutes

9-6-3 Reps:

Alternating Dumbbell Snatches (50/35 lbs)

Dumbbell Box Step Overs (24/20 inch box, 50/35 lbs)

For Time:

Buy In: 30cal Row

Then, 3 Rounds:

30x Double Unders

9x Overhead Squats (115/95#)

Rest: 3 Minutes

Then, 3 Rounds:

30x Double Unders

6x Front Squats (155/115#)

Rest: 3 Minutes

Then, 3 Rounds:

30x Double Unders

3x Back Squats (185/135#)

Cash Out: 30cal Row