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!

Welcome to the "Dead Man Walking" WOD - a thrillingly spooky way to break a sweat this Halloween! Prepare to conquer 10 haunting rounds against a ticking 31-minute clock, battling through 6 Barbell Deadlifts, 9 Dual Dumbbell Devil’s Presses, and 12 Dual Dumbbell “Walking Dead” Lunges. Navigate the graveyard of reps with smart pacing, ensuring each lift and lunge is a step towards victory, not an early grave! Whether you’re a beginner witch or a wizard with the weights, we've got scaling options to ensure everyone has a ghastly good time. Let's raise the dead, pump some iron, and remember: the only thing scarier than this workout is skipping it!

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.

Lieutenant Bradford Turner Clark, a fireman’s fireman and cherished husband and father, served Hanover Fire EMS Department with unparalleled dedication since 2005, influencing many with his ceaseless smile and mentorship. His unyielding devotion extended beyond his role and family, as he shaped firefighters nationwide through his training programs and played a pivotal role as a founding board member of the 350’Line, Inc. A U.S. Army veteran honored with numerous awards, Brad is celebrated for not only his service but his ultimate sacrifice, saving his crew with a critical warning in his tragic final call. Posthumously awarded the 2019 Ray Downey Courage and Valor Award, his heroic legacy endures, immortalizing his selfless ethos and boundless impact within and beyond the firefighting community.

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!

For Time:

2001 meter Run or Row

11 Box Jumps (30/24 in)

11 Thrusters (135/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bars

11 Deadlifts (175/115 lb)

11 Push Jerks (115/75 lb)

2001 meter Row or Run

The Bear Complex consists of five movements performed sequentially in a single repetition. Complete the entire complex seven times without letting go of the bar or resting it on the ground to finish one round. Execute five unbroken rounds, progressively increasing the weight, and take necessary rests between each round. Changing the load during a round is not allowed. Your score is determined by the maximum weight used for your fifth unbroken round.

“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

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, bravely served with the 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, stationed at Fort Hood, Texas. On September 26, 2010, he tragically lost his life due to injuries sustained from an insurgent attack in Kandahar, Afghanistan, involving an improvised explosive device a day earlier. We honor his service and remember his sacrifice through this workout. Specialist Morrison is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

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.

Get ready to ignite your 4th of July celebration with the Team 1776 Workout! In a team of three, you'll tackle a series of exercises designed to push your limits and create a strong sense of camaraderie. The goal is to complete a total of 1776 reps involving various movements in any order, testing your strength, endurance, and teamwork. This workout is all about cooperation, communication, and celebrating America's birthday in a fun and challenging way.

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:

Buy-In: 65 second Moment of Silence

Then, 6 Rounds of:

400 meter Weighted Run (35/25 lb)

19 Dumbbell Hang Squat Cleans (35/25lbs x2)

18 Devil Presses (35/25lbs x2)

65 Russian Twists (35/25 lbs)

With a running clock, perform 6 rounds of the work in the order written as fast as possible (“For Time“). Before starting the workout, complete the buy-in of 65 seconds moment of silence.

Score is the time on the clock when the last round of Russian Twists is completed.

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