HonorFit 60

Strength

ON A 10:00 RUNNING

CLOCK…

Build to a Moderate Set of 3

Thruster

BENCHMARK WORKOUT

“OPEN 17.5”

10 ROUNDS FOR TIME

9 Thrusters 95/65

35 Double-Unders

SC45

STRENGTH

5-5-5-5-5

Bench Press*

*Increase weight each Set.

WORKOUT

4 ROUNDS FOR TIME

15/12 Cal Row

15 DB Burpees 35/20

HonorFit 30

WORKOUT

EMOM x 14 MINUTES

MIN 1 – 5 DB Squat Clean Thrusters

MIN 2 – 10/8 Cal. Bike

HonorFit 60

STRENGTH

100 Bench Press 135/75

* Every time you break, 10/7 Push-ups

-15 min. cap-

WORKOUT

IN TEAMS OF 3…

ON A 12:00 RUNNING

CLOCK…

Max Cal Bike

*Partner 1 works while

partners 2 & 3 rest.

Alternate partners as

needed.

SC45

STRENGTH

EMOM x 10 MINUTES

5 Strict Pull-ups or 5 Banded

Strict Pull-ups

WORKOUT

FOR TIME

40-30-20-10*

Kettlebell Swing 53/35

5-10-15-20

Pull-ups

12-12-12-12

Cal Bike*

*12/10 Cal Bike

HonorFit 30

WORKOUT

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

12 Up-Downs

10 Sit-ups

8 KB Sumo Deadlift

6 Push-Ups

-Rest 3:00-

Repeat!

FINISHER

3 SETS

12 Glute Bridge Ups

:30 Glute Bridge Hold

HonorFit 60

WORKOUT

FOR TIME

800m Run

13 HSPU

13 DB Muscle Clean 35/25*

13 Box Jumps 30/24

400m Run

13 HSPU

13 DB Muscle Clean 35/25*

13 Box Jumps 30/24

200m Run

13 HSPU

13 DB Muscle Clean 35/25*

13 Box Jumps 30/24

RX+ 50/35

*Sumo stance for DB Muscle Clean

*to scale HSPU: DB Push Press

FINISHER

3 SETS

20 Tuck-Ups

1:00 Hollow Rocks

-Rest as needed b/t Sets-

SC45

STRENGTH

EMOM x 10 MINUTES

5 Back Squats*

*Increase weight every

other round. Keep weight

light-moderate.

WORKOUT

AMRAP x 12 MINUTES

12 Wall Balls

10 DB Hang Power Cleans 35/20

8 DB Box Step-overs

HonorFit 30

WORKOUT

3 ROUNDS FOR TIME

750/500m Row

20 Burpees Over Rower

-16:00 Time Cap-

OPTIONAL FINISHER

200m Cool Down Walk

Focusing on Calm Nasal

Breathing

HonorFit 60

STRENGTH

EVERY 1:30 FOR 6 SETS

2 TNG Power Snatch

*Build to a moderate-heavy

double in sets 1-3 then use

same weight across for final

3 sets.

WORKOUT

AMRAP x 16 MINUTES

3 Power Snatch 115/75

6 Toe 2 Bar

6 Strict Pull-ups

6 Toe 2 Bar

RX+ 155/105

SC 45

STRENGTH

EMOM x 10 MINUTES

5 Push Press*

*Increase weight every

other round. Keep weight

light-moderate.

WORKOUT

EVERY 4:00 FOR 4 SETS

15 Push Press (95/65)

50 Double Unders

12 Burpees

50 Double Unders

HonorFit 30

WORKOUT

AMRAP x 12 MINUTES

200m Run

75m DBL DB Farmer Carry (Heavy)

50 Jump Rope single Unders

OPTIONAL FINISHER

2 SETS

20 Tuck ups

20 Russian twists

HonorFit 60
Strength/Skill

EMOM x 8 MINUTES
MIN 1 – 3-5 Tall Box Jumps*
MIN 2 – 30 second Handstand hold

*Suggested max height of 36″

Workout

3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over 24/20
20 Wall Balls 14/10
Max Deadlifts 185/125

*score is Deadlifts performed

RX+ WB 20/14, DL 275/185

OPTIONAL FINISHER
NOT FOR TIME
2-4-6-8-10-8-6-4-2*
DB DBL Bicep Curls (35/25)|(25/15)
DB DBL Bent Over Row

*For both movements, both arms move at the same time.

SC45
Strength

EMOM x 10 MINUTES
5 Deadlifts*

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

Workout

FOR TIME
800m Run
21 Deadlifts 135/95
400m Run
15 Deadlifts 155/105
200m Run
9 Deadlifts 185/135

HonorFit 30

Workout

2 SETS
5 ROUNDS FOR TIME
10 Wall Balls
10 Alt. DB Snatch

Rest 3:00 b/t Sets

-16:00 Hard Cap-

HonorFit 60

STRENGTH

EMOM x 12 MINUTES*

MIN 1 – :45 Alt. Hammer Curls

MIN 2 – :45 DB Floor Press

MIN 3 – :45 Hollow Body

Flutter Kicks

WORKOUT

“BASELINE II”

I. ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat

-Rest as Needed*-

II. AMRAP x 2 MINUTES

Max Calorie Bike

*Rest at Least 5:00 b/t

Efforts

SC45

STRENGTH

ON A 15:00 RUNNING

CLOCK…

Back Squat

2×5, 1×4, 1×3 and 1×2

-1:30 Rest b/t Sets-

WORKOUT

EMOM X 10 MINUTES

12 Russian KBS (53/35)

12 Air Squats

HonorFit 30

WORKOUT

ON A 12:00 RUNNING CLOCK…

800M Run

In the remaining time,

immediately into …

AMRAP of…

10 Push-Ups

20 Russian KBS

30 Double Unders

Finisher

1:00 Pigeon hold R leg

1:00 Pigeon hold L leg

HonorFit 60

Strength

EXTENDED WARM-UP
EMOM x 8 MINUTES
2 TNG Power Cleans*

*Build to a heavy double, stay at that weight for sets 1-4. Add weight, then use same weight across 4 sets.

Weight for final 4 sets will be recorded. Must be Touch and go.

Workout

FOR TIME
22-16-10
Up-Down
Power Clean 135/95

-10:00 Time Cap-

FINISHER
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play

SC45

Strength

EMOM x 12 MINUTES*
MIN 1 – :45 Alt. Hammer Curls
MIN 2 – :45 DB Floor Press
MIN 3 – :45 Flutter Kicks

Workout

4 ROUNDS FOR TIME
400m Run
20 Burpees
10 Pull-ups

-16:00 Cap-

HonorFit 30

Workout

3 rounds

4 min AMRAP:

10 Alt. Lunges

10 Ring Rows

10 DB Push Press 
10 Up-downs

-rest 1:00 between rounds-

HonorFit 60

Workout

“HonorFit Baseline”

I. ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower

-Rest as Needed*-

II. AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push ups
18 Sit-ups

*Rest at Least 5:00 b/t Efforts

*record both scores, we will retest this workout at a later date.

SC 45

“HonorFit Baseline”

HonorFit 30

Workout

AMRAP x 14 MINUTES
12 Slam Balls
12 Sit-Ups
12 Air Squats
300/250m Row

OPTIONAL FINISHER
2 Sets
10 Leg Lifts Over Slam Ball
20 Alt. V-ups

HonorFit 60

Workout

EMOM x 21 MINUTES
MIN 1 – 12 Alt. DB Snatch 35/25
MIN 2 – 12/10 Cal Bike
MIN 3 – Max “Unbroken” Wall Balls 20/14

Rx+ DB 50/35, WB 30/20

*Score for workout is total Wall Balls

**any pauses or breaks will be considered a break in the set of wallballs 

COOL DOWN
FOR RECOVERY

4:00 Slow Bike recovery (attempt nasal breathing)
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats

SC45

Strength

5×3
Hang Power Snatch*

*Keep loads light to moderate and focus on perfect mechanics.

Workout

FOR TIME
6-8-10-12-10-8-6*
Toes to Bar
Alt. DB Power Snatch (45/30)

*10/8 Cal Bike after each full Set.

HonorFit 30

Workout 

7 Rounds For time:

12/10 Cals on Bike

10 Burpees

-16:00 Cap-

HonorFit 60

Strength

3-3-3-3-3
Deadlift*

*Build to 3RM Deadlift.

Workout

FOR TIME
200m Run

Into…

3 ROUNDS
15 Deadlifts 185/135
50 Double Unders

into…

200m Run

-13:00 Time Cap-

SC45

Strength

ON A 15:00 RUNNING CLOCK…
Front Squat
2×5
1×4
1×3
1×2

-1:30 Rest b/t Sets-

Workout

EVERY 2:00 FOR 5 SETS
10 Front Squats (115/75)
MAX Double Unders in remainder of time

HonorFit 30

Workout

FOR TIME
21-15-9
DB Strict Press
Ring Rows

Run 200m

21-15-9
DB Strict Press
Ring Rows

-18:00 Hard Cap-