HonorFit 60

Workout

FOR TIME
22-20-18-16-14
DB Push Press 40/30
DB Suitcase Reverse Lunge

*200m Run after every full round.

Finisher

3 sets

20 DB Floor press

Max set of Pushups

SC 45

Strength

5-5-5-5-5*

Strict Press 

*Complete 12 Overhead Tricep Extensions after each set.

Workout

3 SETS
50 Double Unders
15 Push Press 95/65
10 Burpee Box Jump Over 24/20
200m Run

-1:00 Rest b/t Sets-

HonorFit 30

Workout

BENCHMARK WORKOUT
“ALL IN”

4 SETS
:30 Max Meter Row
:30 Rest

-Rest 2:00-

4 SETS
:30 Max Meter Row
:30 Rest

*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.

FINISHER
4 rounds

:30 Class choice of ab exercise

:30 rest

HonorFit 60

Open Workout 20.4

Workout
FOR TIME
30 Box Jumps 24/20
15 Clean & Jerks (95/65)|(65/35)
30 Box Jumps
15 Clean & Jerks (135/85)|(95/55)
30 Box Jumps
10 Clean & Jerks (185/115)|(115/75)
30 Single Leg Squats*
10 Clean & Jerks (225/145)|(135/95)
30 Single Leg Squats
5 Clean & Jerks (275/175)|(155/115)
30 Single Leg Squats
5 Clean & Jerks (315/205)|(185/135)

-20:00 Hard Cap-

*Note for the scaled version, athletes are performing a MB 20/14 Step-Up in place of the Single Leg Squat.

SC 45

Open Workout 20.4

HonorFit 30

Workout

Every 2:30 for 6 sets

10 DB Deadlifts

60 Single Jump Ropes

200m Run

HonorFit 60

SKILL

E2MOM x 12 MINUTES

MIN 1 & 2 – 3/3 Turkish Get-Up*

MIN 3 & 4 – Muscle-Up

Practice/Pull-up practice

WORKOUT

AMRAP x 16 MINUTES*

400m Run

30 Air Squats

30 Sit-Ups

400m Run

30 KB Swing 53/35

30 Plate Hops

400m Run

30 Slam Ball 20/15

30 Lunges

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STRENGTH

EVERY :45 FOR 5 SETS

3 Push Press*

*Increase weight every

round. Work up to and past

your workout weights.

BENCHMARK WORKOUT

“INFINITY LOOP”

4 ROUNDS FOR TIME

10 Push Press 75/55

10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME

10 Push Press 95/65

10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME

10 Push Press 115/85

10 Bar Facing Burpees

HonorFit 30

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 15 Kettlebell Swing

MIN 2 – 12/10 Cal. Bike

MIN 3 – 9 KB Goblet Squats

OPTIONAL FINISHER

2-3 SETS

10 Skull Crushers

20 Alt. V-Ups

10 Bicep Curls

HonorFit 60

WORKOUT

FOR TIME

12-9-6-3-6-9-12

Squat Snatch 65/45

Strict Pull-up

RX+ 95/65

PARTNER FINISHER

IN TEAMS OF 2…

125 Cal Bike*

*P1 works while P2 rests.

Partners can alternate as

needed.

SC 45

STRENGTH

EVERY :45 FOR 5 SETS

3 Deadlifts*

*Increase weight every

other round. Keep weight

moderate-heavy.

WORKOUT

AMRAP x 14 MINUTES

10 Deadlifts 185/135

15 Box Jumps 24/20

15 Deadlifts

15 Box Jumps

20 Deadlifts

15 Box Jumps

…and so on by 5 reps on

Deadlifts. Box Jumps stay

at 15 throughout.

HonorFit 30

WORKOUT

4 ROUNDS FOR TIME

500m Row

15 DBL KB RDL

50m DBL KB Front Rack

Carry

-18:00 Hard Cap-

HonorFit 60

STRENGTH

ON A 12:00 RUNNING

CLOCK…

Build to heaviest set of the following complex*:

1 Push Press

2 Push Jerks

1 Split Jerk

*Bar should come from the

ground and be power

cleaned to the shoulders.

WORKOUT

AMRAP x 4 MINUTES

4 Jerks 115/75

4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES

3 Jerks 95/65

3 Lateral Burpee Over Bar

Rx + 155/105, 135/95

FINISHER NOT FOR TIME

1 Mile Run or 4 Towers

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STRENGTH

EMOM x 8 MINUTES

MIN 1 – 5 Bench Press*

MIN 2 – :45 Plank Hold

*Start light and finish last

set at workout weight.

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME

150 Bench Press (135/95)*

*Split the work evenly with

your partner. Every time you

break complete 5 Burpees.

Resting Partner can go right

to work on the bar.

-15:00 Time Cap-

HonorFit 30

WORKOUT

AMRAP x 14 MINUTES

6-12-18-24-30……..

Plate Ground to Overhead

Overhead Plate Reverse Lunges

Alt. V-Ups

OPTIONAL FINISHER

FOR RECOVERY

3:00-5:00 of Group Mobility..

Quad Smash

Lat Stretch

T-Spine Stretch

HonorFit 60

Strength

Every 2 mins for 12 mins:

perform 5 Back squats

*Warmup to 60-70% of 1 rep max back squat then stay at that weight for all 6 sets.

Workout 

FOR TIME
1000m Row
100 Double Unders 
750m Row
75 Double Unders 
500m Row
50 Double Unders 

(2:1 singles)

SC 45

Strength

EMOM x 12 MINUTES
MIN 1 – 4 Thrusters*
MIN 2 – 5-7 Pull-ups or Ring Rows

*Increase weight every other round. Work up to and past your workout weight.

Workout

BENCHMARK WORKOUT
“FRAN”

FOR TIME
21-15-9
Thrusters (95/65)
Pull-ups

-12:00 Hard Cap-

HonorFit 30

Workout

EMOM x 16 MINUTES
MIN 1 – 20 Wall Balls
MIN 2 – 15 DB Hang Power Cleans
MIN 3 – 200m Row
MIN 4 – 15 Push-Ups

HonorFit 60

Workout

“OPEN 20.3”
21-15-9
Deadlift 225/155
Handstand Push-ups

Into…

21-15-9
Deadlift 315/205
50’ HS Walk After Every Set

-9:00 Hard Cap-

 Scaled Workout

21-15-9

Hand Release Pushups

Deadlifts 135/95

into…

21-15-9

Deadlift 185/135

50’ Bearcrawl

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Open Workout 20.3

HonorFit 30

WORKOUT

AMRAP x 10 MINUTES*

10 Wall Balls

10 KB Sumo DL High Pull

*Every 2:00 including 3-2-1 go, perform…

40 Alt. Mountain Climbers

OPTIONAL FINISHER

2-3 SETS

5 Jefferson Curls

20 Alt. Plank Wall Ball Rolls

15 KB Good Mornings

HonorFit 60

WORKOUT

3 SETS FOR QUALITY

750m Row

50 Double Unders

25 Box Step Overs 24/20

25 Slam Balls 30/20

10 DB Devil’s Press 35/25

10 Strict Ring Rows

-1:00 Walking Rest b/t Sets-

-30:00 Time Cap-

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Group Mobility

SC 45

Strength/Skill

EVERY :45 FOR 10 SETS
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy.

Workout

“QUANTUM LEAP”

FOR TIME
10 Deadlifts 185/135
10 Jumping Lunges
15/12 Cal Bike
20 Deadlifts 155/105
20 Jumping Lunges
25/20 Cal Bike
40 Deadlifts 115/75
40 Jumping Lunges
50/40 Cal Bike

-16:00 Hard Cap-

HonorFit 30

WORKOUT

5 SETS

:30 Max Cal. Bike

-:15 Rest-

:30 Alternating Lunges

-:15 Rest-

:30 Max Russian KBS

-:15 Rest-

:30 Hollow Hold

-:15 Rest-

HonorFit 60

Strength/Skill

EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Handstand

progression*
MIN 3 – :45 Hollow Hold

*wall-walk, handstand walk, HSPU, handstand hold etc.

Workout

AMRAP x 7 MINUTES
7 Deadlift 75/55
3 Strict Press
7 Back-Rack Thrusters

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Strength

EVERY :45 FOR 10 SETS
3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

4 SETS
15 Box Jumps 24/20
12 Push Press 115/75
9 Toe 2 Bar

-1:30 Rest b/t Sets-

HonorFit 30

Workout

EVERY 1:30 FOR 8 SETS
5 Burpees
10 DB Hang Power Cleans
15 Double-Unders (30 Single Unders)

OPTIONAL FINISHER
2 SETS
5/5 Single Leg DB Romanian DL
20 Alt. DB Plank Taps
30 Russian Twists

HonorFit 60

PARTNER WORKOUT

IN TEAMS OF 2…

4 ROUNDS FOR TIME

45 Cal Bike

25 “Synchro” Plate Ground to OH 45/35

45 Cal Bike

25 “Synchro” Sit-ups

*For the bike, athletes share

the work…P1 works while P2

rests. For the “Synchro”

movements, both athletes

work at the same time.

-35:00 Time Cap-

COOLDOWN

200m Nasal Breathing walk

SC45

STRENGTH

EVERY :45 FOR 10 SETS

3 Back Squats*

*Increase weight every

other round. Keep weight

moderate-heavy.

WORKOUT

10 ROUNDS FOR TIME

10 Thrusters 75/55

10 Push-ups

-15:00 Time Cap-

HonorFit 30

WORKOUT

AMRAP x 14 MINUTES

20 Jumping Air Squats

400m Run

20 Alt. Step-Ups