A programmed workout and activity list repository — updated with new fun pumps weekly
Browse all workout types — no filter applied
As Many Rounds As Possible — max effort, timed circuits
Every Minute On the Minute — structured interval work
Strength-focused sessions with heavier loads
Heart-pumping endurance and conditioning
High-volume, for-time workouts that test mental and physical grit
Competition-style workouts designed for groups and teams
Workouts honoring fallen service members
Scaled version of the Hero WOD with half-mile bookends and reduced reps. Build the foundation before going full Murph.
Full-mile bookends with increased reps across all movements. The bridge between beginner training and the complete Murph.
The full Hero WOD honoring Lt. Michael Murphy. 1 mile, 100 pull-ups, 200 push-ups, 300 squats, 1 mile. Unweighted or with vest.
Honoring Army SSG Edwardo "Eddie" Loredo. 6 rounds of squats, push-ups, lunges, and a 400m run. 24 reps — the day he fell.
Honoring USAF SSgt Travis Griffin. Pure running: two cycles of 800m forward + 400m backwards. Deceptively brutal.
Honoring Patrolman Christopher Goodell. 5 rounds for his 5 years of service, 38 reps per round for his badge number.
Four 6-minute EMOM blocks hitting every muscle group. Bike, squats, push-ups, devil press, and more with built-in rest.
Four movements, 100 reps each. Bike, sit-ups, row, and wall balls. Simple format, serious effort.
Six movements, 100 reps each. Adds burpees, mountain climbers, and air squats to the mix. A true test of endurance.
Two-part grind: a 15-minute squat and push-up pyramid, then descending rounds of lunges, thrusters, and burpee deadlifts.
Five 8-minute sections of 2-min AMRAP rounds. Row, ski, bike, box jumps, and static holds paired with max-rep finishers.
Five 8-minute sections of 2-min AMRAP rounds. Row, ski, bike, jump rope, and dead hang paired with max-rep finishers.
VO2 max interval on the bike — two 20-second max efforts sandwiched between steady-state work. Score is total calories.
Four 4-minute max-effort intervals on assault bike, rower, ski erg, and burpees with 3-minute rest. Score is total calories.
10-to-1 descending ladder of burpees, sit-ups, snow angels, reverse lunges, and mountain climbers. Zero equipment needed — perfect for travel.
Mirror-image grind — 1k row, 100 double unders, 50 cal bike, handstand push-ups, then back down. A conditioning gauntlet.
Buy in with a 20-cal max effort sprint, then five 6-minute EMOM blocks hitting bike, row, ski, hang, and deadlifts.
Two rounds of six 500m rows, each paired with a different movement — push-ups, KB swings, sit-ups, squats, deadlifts, and box jumps.
3 teams of 5 cycle through assault bike, row, and ski erg calorie targets while teammates hold, grind, and rotate. Score is time.
3 teams of 5 race through burpees, deep squat jumps, and mountain climbers while teammates hold and grind. Scalable from 6 to 15 people.
Classic high-volume hypertrophy — 8 sets of 8 on bench, deadlift, pull-ups, and squats with max 30-second rest. Simple, brutal, effective.
Cardio bookends sandwiching 4 sets of pull-ups, planks, banded snow angels, rows, and windshield wiper abs. Back and core dominant.
2 sets of 10 movements at 26 reps each — bike, push-ups, sit-ups, row, deadlifts, mountain climbers, ski, squats, pull-ups, and burpees.
10 sets, no rest — 10 burpees and 5 pull-ups every set. Simple, fast, and brutal. Perfect when you're short on time.
Five 6-minute EMOM blocks targeting core, twisting movements, and supportive muscles — bike, skater jumps, Russian twists, push-ups, and back flys.
Three rounds of conditioning on ski erg, bike, and row with squats, push-ups, and mountain climbers, then heavy negative-focused strength work.
Five 6-minute EMOM blocks pairing assault bike, ski erg, farmer hold, jump rope, and ball slams with pull-ups, chest flys, rows, burpees, and V-ups.
Pyramid-style conditioning — ramp up and back down through double unders, mountain climbers, and KB swings, then finish with atlas squats and negative pull-ups.
Teams of 4 cycle through ski, bike, and row calorie targets with sit-ups, hangs, push-ups, and pull-ups. Scalable for 4, 8, or 12 participants.
2 sets of 9 movements at 26 reps each — snatches, thrusters, bar over burpees, and more with assault bike intervals. The harder 26s sequel.
Workout Activity Options
Browse strength and endurance exercises organized by muscle group — with form guides for every movement.