30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
400m Run
15 Overhead Squats
Score = Rounds + Reps
Dumbbell: 50/35lb (22.5/15kg)
Box: 24/20in
Barbell: 95/65lb (43/30kg)
Goal: 4+ Rounds
Stimulus: Aerobic Endurance / Leg Stamina / Overhead Stability
RPE: 7/10
Primary Objective: Hold a steady aerobic pace for the full 30:00 while maintaining movement quality at every station.
Secondary Objective: Choose an overhead squat load that stays technical and manageable as fatigue builds.
Level 2
30:00 AMRAP: 450/400m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Barbell: 75/55lb (34/25kg)
Level 1
30:00 AMRAP: 350/300m Row, 16 Single Dumbbell Step-Ups, 200m Run, 12 Front Squats
Dumbbell: 25/15lb (12/7kg)
Box: 20in
Barbell: 45/35lb (20/15kg)
Masters 55+
30:00 AMRAP: 400/350m Row, 16 Single Dumbbell Step-Overs, 400m Run, 12 Overhead Squats
Dumbbell: 35/25lb (15/12kg)
Box: 20in
Barbell: 75/55lb (34/25kg)
Competitor
30:00 AMRAP: 500/450m Row, 20 Single Dumbbell Step-Overs, 400m Run, 15 Overhead Squats
Dumbbell: 70/50lb (32/22.5kg)
Box: 24/20in
Barbell: 110/70lb (50/31kg)
Hotel Gym / Travel
30:00 AMRAP: 2:00 Machine @ Steady Pace, 20 Single Dumbbell Step-Ups to a Bench, 400m Run, 15 Single Dumbbell Overhead Squats or Dual Dumbbell Front Squats
Dumbbells: 1 x 50/35lb, 22.5/15kg or 2 x 35/25lb, 15/12kg
Bad Weather Option
30:00 AMRAP
500/450m Row
20 Single Dumbbell Step-Overs
16 Shuttle Runs or 30/22 Calorie Echo Bike / 32/26 Calorie Bike Erg
15 Overhead Squats
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
General Warm-Up
1:30 Cardio Choice
10 Down Dog Toe Touches
10 Bootstrap Squats
5/5 World’s Greatest Stretch
10/10 Alternating Cossack Squats
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
2 Sets: (Priming the Legs and Overhead Position)
5 Hang Muscle Snatch
5 Snatch Balance
5 Overhead Squat (:02 Pause in the Bottom, Armpits Forward, Bar Stacked Over Mid-Foot)
10 Alternating Box Step-Overs
2 Sets: Building to Working Load
4 Overhead Squats (Confirm the Grip Width and Position You Can Maintain Under Fatigue)
6-8 Single Dumbbell Box Step-Overs
200/175m Row @ Easy Pace, then 100/90m @ Intended Workout Pace (Long, Patient Drive, Quick Hands Away)
200m Run @ Goal Pace (Settle the Breathing Before Returning to the Bar)