Every minute, on the minute, for 6 minutes:
5 Power Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups

Goal is to race through sets as quickly as possible, then rest the remainder fo the minute. Note times to completion in each of the 6 sets.

For time:
1-Mile Run
20 Man Makers (50/35 lbs)*
800 meter Run
40 Handstand Push-Ups**
400 meter Run
60 Box Jump Overs (24″/20″)

*Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press
**If you are not interested in competing in the Open, we would advise skipping the kipping handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Reverse V-Up x 20 reps
Interval 2 – Bouncing Knees-To-Chest x 40 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Side Hand Plank with Hips Circles x 20 reps (10 reps each side)
Interval 2 – Hollow Body Bounces x 50 reps

  • Gebriel Rutensköld

    Is 1-mile run = 2k row? We got snow in Sweden.

    Also i’d like to ask wich days during the Open will be scheduled as “Open days?”

    • Tino Marini


      Open workouts will be scheduled for Fridays. If anyone decides to repeat we recommend Mondays.

      • Gebriel Rutensköld

        Perfect, thanks!

  • Joaky

    A) RX Sin tirar barra
    1. 0:40
    2. 0:50
    3. 0:55
    4. 1:00
    5. 1:00
    6. 1:10

    B) Man makers Dumbells 12kg
    24:10 with handstand push up

    C) Done

    • Tino Marini

      Sin tirar barra – without Chest-to-Bar?

      • Joaky

        No, without throw the bar in power cleans.
        Power clean + Chest to bar are included in the time.

      • Fernando Villasenor (Can West)

        I think he means touch and go?

  • Alexandr Maximuk

    А. Rx
    1. 35
    2. 40
    3. 30 ( 5 pull ups)
    4. 35 ( 5 pull ups)
    5. 43 (5 pull ups)
    6 1:00 ( 5 pull ups)
    В. 29:50 (row, DB 25 kg.)
    C. Skip

  • Ingmar Krähling

    Done Rx
    1. 24
    2. 24
    3. 26
    4. 47
    5. 56
    6. 59

    Damn this was tough! First 3 rounds all UB and then quick singles and 6/4 because forearms blew up

    Done Rx in 21:45

    Manmakers were the tough part!
    Hspu 25/8/7


    • Tino Marini

      Solid day of work!

  • Bobby

    Same distance on assault runner?

    • Tino Marini


  • Bronco

    A. 29/33/37/42/45/57
    B. 30:07 rx
    C. Later

  • Lars Dyrmose Lund Kristensen

    A. 27sec – 29sec – 30sec – 30sec – 33sec – 44sec
    B. RX – 21:07
    C. Done

  • Dylan Weller (Canada East)

    A. RX, 0:27, 0:31, 0:42, 0:48, 0:42
    B. 21:32rx
    Mile = 6:13
    800 = 3:10
    400 = 1:18
    C. Complete rx

  • Isaac McLean

    A. RX- :28, :28, :30, :34, :42, :58
    That was nasty…
    B. 24:01 RX – Row (same meters) instead of run, it’s like a blizzard outside here. Man makers were way to slow. HSPU 15/10/8/7, fell over the box at 40 lol, wish I had it on video

  • Anthony Oriotti

    A. Emom 6 5 PC / 10 C2B
    31s – 37s – 41s all UB
    51s – 58s – 56s single 6-4 c2b

    B. 1600/800/400m row / 22,5kgs DB / SHSPU 20-12-8


    These Man Makers should be programmed only for Thanksgiving and Christmas #justanidea 😜

    C. Done

    • Filippo Pesaresi

      Totally agree with you about man makers XD

  • Lacy Baumgart

    Not sure if I will have time at the gym today but if so what would be the calories if I were to choose to bike? Since pregnancy running has been super hard on my hips and hip flexors and going into the open I’d rather not flare anything up!

    • Tino Marini


  • Seb Benisty

    Not a great day of training… pushing hard yesterday leave me In a slow motion world today… 🤣
    But I m ok with that let’s go…
    A/done RX
    Don t know what hapend after the first mn
    B/30’55 RX
    Take care of my neck on HSPU (sets of 5)
    C/skip need to rest for Friday
    Thanks again… see you friday

    • Tino Marini

      Still put the work in!

      • Seb Benisty

        Yeah like my military instructor said when I was in the french navy : « hard training = easy war » 🤣🤣

        • Penny Weinberger

          Gonna remember this one! !!

  • Gabe Colon

    A. RX- got caught on 5th round- took remainder of time off and finished 6th.

    had my barbell and the rig in two different rooms, chaos in my gym today and doing construction so no running.
    B. 1500 m row
    20 burpees over erg
    1000m row
    40 HSPU
    500 m row
    60 alternating lunges

    C. done

  • Penny Weinberger

    Maybe I’m mad but couldn’t resist putting myself in yesterday’s pain cave ..🤔
    Back is a little less sore and since its not injured it’s OK to train and get the blood flowing, so just scaled the weight of A. to what felt painfree in my back..

    Started with T-spine openers-…being pro-active to fix my overarching in the catch and fix my mistake
    A. 7:54 @10kg db”s : 30/20/20/15/15
    B. RX : 16/12/ 10+5
    16/13/ 9+6
    14/11/ 9+6
    14/12/ 8+4+3
    Wasn’t sure if I should puke, faint or just collapse!!!
    C. Done @2×5kg
    D. Done-sandbag @30kg – twice had to take the 3 breaths!!! Was tough at beginning when hrt was high!!
    Loved bitching after every section today😂

    • Seb Benisty

      Yeah Penny… crazy Tuesday done… 👍💪🤣

      • Penny Weinberger

        Hell yeah !!!!
        I’m not sure if I love that i hate it, or I hate that I love it!!😂

    • Tino Marini

      Great to see you were able to train today!

      You can bitch as much as you want as long as you put the work in 🙂

  • Wilson Hopkins (45-49)

    A. 28/32/42/51/58/1:03(f)
    B. 29:38. Sub’d 135# S2O for HSPU. This definitely beat me up and took my lunch money.
    C. Done.

    Yay off day!🤪👍🏽

  • Corey Reutlinger

    A. Did 5 sets @ 125#
    B. 25:56. Did 1600m run-15 MM @ 50#-800m run-30 BJOs-400m run. I’ve never felt so fast on my BJOs as I have today. The BBJOs have been paying off on my speed transferability.
    C. Done.

    No more cardio mmkay

    • Tino Marini

      Awesome work today buddy!

  • Zach Davis

    A. :24-:28 for first 4 rounds, :38,:51 RX.
    B. 27:23 with 20 lb vest. Opted out of HSPU so did 40 hand release push ups instead.
    C. Done felt good.

  • Jesper Weng

    A) Cleans and C2B
    24-23-22-22-24-30 seconds
    All UB, last set of C2B was with 2 gymnastic kip tho 😀
    B) Wod
    2.000/1.000/500 m row instead of run.
    No way i’m runing in this weather 😅
    Those man-makers, ouch.
    HSPU: 21-12-7
    Spent much time on Box-overs
    C) Done

  • Dijar Ismail

    A wreck today , Monday and tuesday got me big
    A – Done
    C2b 10/10/10/8/6/10
    B – did some monostructual work on bike and rower with some hspu for 30minutes
    C – done

  • Lacy Baumgart

    A. 28/27/27/27/27/28 fun!!
    B. 80/40/20cals on bike 20:44

  • Gebriel Rutensköld

    A. 27, 25, 27, 28, 28, 35. Quite happy with this one. Arms on fire! Could barely hold on to the rig last set. Managed to do them all ub tough.
    B. 23:56(row: 2k, 1k, 500m). Those man makers! 😅
    C. Done. Ouch!

    • Tino Marini

      Nice work keeping everything unbroken on A!

  • Kim Kunert

    A. :32, :44 RX then dropped to 115 for the last 4 sets and had a 1 minute break to change weights- :33,:52,:61,:59
    B. 24:44 RX man I was running SLOWWWW and just couldn’t go faster. And those man makers destroyed me. HSPU-20/10/6/4
    C. Done

    • Tino Marini

      Man Makers are no joke!

  • Bobby

    A. RX 27, 26, 28, 27, 28, 29 all ub
    B. 22:39 RX used assault runner 1200/600/300 first time using it tough but I like it. This workout had a bunch of weaknesses in one. Quads were on verge of cramping on box jumps overs
    C. Done

  • Danielle Gillissen

    A. Round 1-3: RX
    Round 4-6: Scaled to 5 CTB
    B. 25:31
    Surprised myself by doing 40 hspu unbroken 🙌🎉
    C. Done

    • Tino Marini

      Nice work on those 40 unbroken HSPU!

    • Fernando Villasenor (Can West)

      Nice work on the HSPU!

      • Danielle Gillissen

        Thanx 🙂

  • Kyle Kenny

    A. 22,23,24,24,25,25 done at 205 all ub
    B. 21:11 done with the rower 2000/1000/500
    Wish I could have ran… hspu UB man makers took about 3

  • Ezequiel Gonçalves

    A- no chest to bar Back pain
    Sub push Ups
    B- 24:57
    Man Makers kb 24 kg felt HARD and got por time
    C- done

  • Francis

    [email protected] A1: 31sec. A2. 36sec. A3. 42sec.
    Hurt wrist on 4th round, stopped then completed 3 Rounds for [email protected] 5.03

    B. 28.15RX (wow man makers are savage)

    C. Complete Rx

    • Tino Marini

      Hope your wrist is ok Francis!

  • Sean Espinosa

    Are you supposed to do the cleans and pull ups in the same minute

    • Ezequiel Gonçalves

      Yes Sean

      • Sean Espinosa


  • Daniel Mendelsohn

    A) scaled to 155 and still only got 6-7 CTBs each round.
    B) 30:25 RX
    C) done

  • Lyman Dickinson

    A. :22, :23, :23, :25 :27, :38 UB and TnG except last round
    B. 24:10
    C. Done

  • Trine Petersen

    A: done with 50 kg and 5-6 c2b
    28, 33, 35, 39, 43, 36
    B: 25:11
    C: done

  • Mika Ingley

    a. made first 3 sets sub 30s and ub
    grip and pulling went. set 4 made in 50s broke up pc and went to singles on c2b
    minute 5 3 pc and 6 c2b in 50s
    minute 6 2 pc and 5 c2b in the minute
    grip, biceps, and c2b pattern was all over the place have barely practiced these recently
    b. 28:25 running slow, manmakers slow, hspu 40 ub, and box jumps slow because last time we did these i tore my calf
    c. 2set
    10box arch to hollow
    10xside plank hip circle per side
    20/side slow bicycles
    this was hard
    3set 45s bar deadhang for grip
    100ft farmer carry 70lb/hand
    45s plank
    100ft 150ft sandbag carry

  • Chase Leonelli

    A. Done Rx

    B. Wasn’t feeling incredible today so I ended up doing

    3 rounds
    400m run
    15 HSPU
    20 box overs

    9:28 all HSPU UB which I’m really happy with!

    Wanted to work on those movements just didn’t have it in me to do the programmed workout decided to rest a little

    C. Done

  • Brittany Dunay

    A. :27, :33, :44, DNF the last three. Had to cut c2b short. 🍑 ✋🏻🤚🏻 That’s me getting my butt handed to me on this.
    B. 25:23 Rx
    C. Done

  • Jesse Johnson

    A) :24/23/23/24/24/48. Sets 1-5 UB set 6 ub cleans, lost grip on c2b 6/4.
    B) 24:52. Man makers took me 6ish mins – major weakness in that movement for sure
    Mile pace 6:03
    800 3:02
    400 1:50
    C) done

  • Korey William Harris

    A) 0:25, 0:25, 0:26, 0:27, 0:49, Rested 1 Minute, 0:48…was moving and then it all came crashing down. Pushed hard.
    B) 27:46 Man Makers 😵 First mile in 6:24, happy about that.
    C) Done

    • Fernando Villasenor (Can West)

      Nice push on A Korey!

      • Korey William Harris

        Thanks bro

  • Fernando Villasenor (Can West)

    A. 4 cleans (185), 8 c2b
    30s, 30s, 32s, 34s, 42s, 58s

    B. Rx – 32:16
    Those man makers trashed me… took me like 8 minutes to get through them.

    C. Done (stuck to 2 sets for both components)

    • Tino Marini

      Man Makers live up to their name 🙂

  • Bruno Brousmiche

    A. 0:26 / 0:27 / 0:33 / 0:45 / 5 C2B / 2 C2B

    B. Run replace by row (2000m, 1000m and 500m)

    C. Done

  • Devan Hussey (SoCal)

    Sorry I’ve been off posting for a week / almost two.

    I was really mentally/physically drained so I took some time off for following it all the way.

    A) :23/:22/:24/:30/:23/:31
    B) 21:24 rx
    C) done (fun stimulus)

    • Tino Marini

      Hope your feeling better Devan and the time off helped to refresh you both physically and mentally!

  • Greg DeGreen (35-39 master)

    A. :23/:23/:23/:23/:23/:24
    B. 21:11 Rx
    C.other core things

  • Kevin Bilbrey

    A. :26, :26, :26, :26, :26, :25
    B. 25:21
    7:25mile pretty slow for me but plantar itus hurtin bad today. Have had it for over a year. Just can’t seem to get rid of it.
    12:13 man makers done.didn’t let go of db’s
    15:07 800 done
    18:52 hspu done
    20:20 400 done
    The rest on bjo first 30 side to side,
    Last 30 facing, legs were cramping
    D. 1 set of each. Crampin up all over

    • Tino Marini

      If you suffer from Plantar Fasciitis then don’t run! There’s no reason to go through pain.

      • Kevin Bilbrey

        Sucks man. I love running

  • Brooke Fusco

    A. Done
    Subbed 3 MU for C2B (didn’t hurt my ripped hands as bad)

    B. 26:56
    2000-1000-500m row instead of run. Woof. Wish I could’ve ran…damn Ohio weather! Rows took me forever lol.

    C. Done

  • Tasha Toriello (45-49)

    A. :30, :33, :40, :50, :59, 1:15 🤣
    Used #115 & 10 C2B

    B. 29:04 Subbed row: 2k, 1k, 500
    The man makers at #35 destroyed me. Holy smokes!

    • Tino Marini

      Nice work Tasha!

  • Johnny Malgeri (North Central)

    A) Done. Last round took :59. Happy to finish this. All cleans unbroken except last round which was 3/2
    B) 27:42
    C) Done

  • Tim Coffield

    A. First round 1:06, so this turned into 6 rounds for time. 11:06. PC singles
    B. 31:53 with 2000m/1500m/1000m row, 55# dbs, hand release pushups. Manmakers were killer!
    C. Done with regular v-ups

  • Ryan Reilly

    A. :28, :23, :24, :24, :25, :30 Rx. So happy with this this is my jam! All UB and TNG except last round of c2b went 5 &5.
    B. 28:05 Rx subbed Rows for running. Man makers were terrible, running would’ve made this much better lol. And my calves cramped starting on the box jumps so I had to break up often and go slow compared to my normal pace, otherwise I would’ve finished around 26 minutes.
    C. Done and done, tough!

    • Tino Marini

      Crushed A! Then had to show some mental resilience on B 🙂

  • Dante Tuscai (27, MidAtlantic)

    A. Rx – 25,25,25,25,26,28 was able to get them all done unbroken
    B. Rx – 23:38 man makers were rough and box overs just hurt! Good workout though.
    C. Called it a day

  • Bryan babbitt

    A) 27,27,28,29,28,26
    B) rowing
    C) done

    • Steven (SoCal)

      Heal that big toe.

      • Bryan babbitt

        Haha it’s good to run on, but I’m not going to until after the open because there won’t be running in the open.

        • Miah Santini

          No running? I bet there’ll be swimming.

          • Bryan babbitt

            Oh man! If there was swimming I would be one happy camper.

  • Sydnee Percival

    A. Done
    First two rounds cleans were ub. Went to singles after three ub in the third round. Grip just was done. Chest to bars felt good the first three rounds after that they went right along with my grip.
    B. 25:32
    Mile wasn’t slow but wasn’t fast either came in at 7:10. Man makers suck but got that done in just over 3:30-4 but it blew my shoulders up for the HSPU. first 10 were strict and then I fatigued and had to go to Kipping-blew my left shoulder up really badly so I stopped at 30. Definitely made the 400m run hard. Box jumps are box jumps and moved through those pretty quickly.
    C. Done.

  • Kryssie Chandler (45-49)

    A. Let’s not talk about it. Only did 7 C2B, cleans felt fine, but I only did 105.
    B. 26:40: rowed 2000/1000/500 instead of ran. Man makers were not nearly as bad as I was expecting. HSPU done in 12/10/8/4/3/3. This workout felt great, although I would love to redo it sometime with running.
    C. Done.

  • Catherine Lachow

    3rd or 4th week doing Comp. Thought I should start posting.
    A – 105#, pull-ups. Last 3 rounds 4 cleans and 5 pull ups
    B – 30:40, run slow, 25# DB man makers, L seated DB press
    C – done

  • Laura Hershberger

    A. 105 for the power cleans. And did regular pull-ups. CtB weren’t happening tonight. Didn’t remember times but pretty much took the whole minute. Power cleans were all UB and quick. Pull ups did 10/10/10/8/6/5 each round.
    B. 29:32. Strict HSPU to mat otherwise RX. Runs weren’t blazing and definitely got slower. Man makers were hard, HSPU were ok and box jumps went about as well as they normally do.

    Ready for a rest day for sure!

  • Miah Santini

    A. :37, :40, :42, :40, :43, :47
    B. 26:53. Manmakers and HSPUs slowed me way down. Haven’t done kipping HSPUs in months, but happy with the way they felt.

  • Steven (SoCal)

    A. :24, :23, :23, :23, :24, :28 ( broke last C2B… cost me 4 seconds)- Unbroken on cleans
    B. 26:57. Ran on Air assault. Felt it in the calves the whole time.

    C. some ab work.
    Before class got up to 315# FS. still feeling good despite all the extra cardio

    AM: Rest!

    • Miah Santini


  • Carly Rivezzo

    A. Done. Not very well though, and not all of the C2B per round.
    B. 26:32 or something like that. Was taking it easy… the runs felt really good!
    C. Skipped– had work with Ricky before class.

  • Katie Everett

    Felt a lot better today than yesterday
    A. Scaled to 4 PC + 7 C2B and still failed to finish starting around round 4. Power cleans actually felt pretty good was mostly the pullups.
    B. 32:57, rowed 2k/1k/500 instead of running bc knee was a little sore after running on Sat. HSPU took me forever but a good kind of forever bc I didn’t ever hit failure
    C. Abs + Hunter’s ROMWOD competitor

  • Darin Kaiser

    A. :31, :39, :51…then I died, like all four wheels fell off the cart. 1:40, 1:00, I think I took a minute off 1:00 did all six rounds in 9:00 minutes this felt outta sync today
    B. 26:47, 7:35 run…man makers at 55s were brutal finished those at 15:01 then 800 by 19:00 hspus 20/10/10 felt easy and fast 400 done quick and bjos 20/10/10/10/10 also made lots of time up here happy with my time
    C. Tomorrow

  • Tine Ch Hanøy

    A : Done
    B : 20:22 ( strict hspu )
    C ; done

  • Brigham Abbott

    A. 3 sets of 10 c2b, 3 sets of 5.
    B. 31:07
    C. Done.

  • Lauren Sjursen

    A. Used 105 and started out with 10 C2B, but quickly went down to 5
    B. 26:43 (used 30 lb DBs for the manmakers, never enough 35s) The mile run felt good, a comfortable pace at about 7:24. Did all kipping HSPU, started out with a set of 13 and the smallest set was 3. Just moved through box jumps
    C. Done

  • John Foster

    A) PC + CTB EMOM = :28 / :29 / :58 / 6 Reps / 6 Reps / 8 Reps. Wheels fell off. Fun though.

    B) For Time = 29:35. RX. Lots of fun.

  • Bryan Davies

    A) 1 C2B short of completing 3rd round – this was a disaster all around
    B) 28:57 – need to run more
    C) Done

  • Megan Markee

    A. 25/28/27/27/27/27 seconds
    B. 25:49
    Assisted running (dog pulled me)
    Strict hspu
    The man makers took me 7 min 😑
    C. Done

  • Blake Forcier

    A. 3rd CTB 5? Then it completely fell apart..
    B. SHPUs (10-10-5-5-5-5) Time: 37:44
    C. 8 pack abs are looking good after this… Baha

  • Marcus Antonsson(Master40-44)

    A. Scaled to 75 kg.
    30, 30, 31, 45 (7 CTB), did not do this round, 45. The CTB killed me on round 4.
    B. 24:14 (row: 2k, 1k, 500m). Those last boxjumps…
    C. Done. Ouch!

  • Justin Kuhar

    A. Gym was super busy had to go from one side to the other so just did 6rft 6:58

    B. 24:24rx

    C. Done