Staple workouts

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1.   “Project death”

Back squat x 25 @ 135 lbs.

Toes to bar x 15

Deadlift  x 50 @ 135 lbs.

Pull-ups x 20

Overhead press x 6 @ 135 lbs.

4 rounds

2.   “OMTF”

Run 400 meters

1:00 rest

Failure set of thrusters @ 95 lbs

2:00 rest

4 rounds

Points are based on one point for every second under 1:50 on the run and one point for every thruster.

3.   “Bring a friend”

7 sets of 3 front squats

7 sets of 3 back squats

100 back squats at 135 lbs. for time

Score is one point for every pound lifted for each lift.  A failed rep in a set is loss of points for that lift.
Example: on set 5 I fail to lift on my third rep.  I receive no points for the third rep.
Time score is one point for every second under the time of 15:00 minutes
Example: I get a time of 8:00 minutes.  That’s 420 seconds under 15:00 minutes therefore my time score is 420.

4.   “Heavy thirteen”

Deadlift 315 AMRAP 5 minutes

3:00 minute break

Front squat 185 AMRAP 5 minutes

Record total reps as your score.

5.   “Earn yourself a sandwich”

Pyramid to 15 and back

thruster @ 65
snatch @ 65

 

6.   “FML”

Timed-  100 back squats 135 lbs.
4 minute break
Timed- 100 front squats 95 lbs.
4 minute break
Timed- 100 overhead squats 65 lbs.

Score is based on time of each event put together.

 

7.  “Andy”

weight is @ 135# for advanced and 95# for beginner

for time:
back squat x 30
clean and jerk x 20
snatch x 10
pistol x 5 each leg (one legged squat)