Take 15-20 Minutes to build to today’s heavy…
Dead-Stop Front Squat x 1 rep

Followed by…

Three sets of:
Front Squat x 2-3 reps @ 85-90% of today’s heavy Dead-Stop Front Squat
Rest as needed

Every 7 Minutes, for 35 Minutes (5 sets) of:
30/20 Calorie Assault Bike
400 Meter Run
500/400 Meter Row

Three sets of:
Stiff Leg Deadlift x 10 reps @ 3011
Rest 90 seconds
Barbell Hip Thrusts x 10 reps @ 10X1
(go as heavy as possible – but be sure to get full hip extension)
Rest As needed

Five sets of:
Kettlebell Biceps Curls x 6 reps
Rest 30 seconds
Supine GHD Hold x 30 seconds
Rest 30 seconds

  • Joaky

    A1. Up to 110kg
    A2. Done 3 reps 95kg

    B) Sub Ass Bike to Elliptical 20cal
    Done All rounds between 5:30-6:00
    The worst Elliptical
    Run 400m 1:35 👌
    Row 500m 1:50

    C) Skip

    D) Done dumbbell 16kg

  • Alexandr Maximuk

    А. Build to 145 kg
    A.2 130 kg x 3 reps
    B. 5:25/5:27/5:30/5: 47/5:47
    C. Done with 70 kg
    D. Done 20 kg KB

  • Ingmar Krähling

    Up to 145kg (PR!)
    Done at 120kg


    Done but with burpees

    30 Cal bike
    15 burpees over the rower
    500m row

    1. 4:44
    2. 4:38
    3. 4:30
    4. 4:36
    5. :4:42


    • Penny Weinberger

      Was wondering what to do instead of run….much too cold! Thanx 😉

      • Ingmar Krähling

        Your welcome 😉

    • Anthony Oriotti

      Strong, congrats on the PR !

      • Ingmar Krähling

        Thanks! 😊

    • Tino Marini

      Congrats on the deadstop PR!

    • Marc L

      Es ist gutes Wetter, da kann man laufen 😂

      • Ingmar Krähling

        Haha wollte vor den open lieber nochmal burpees machen 😜

  • Anthony Oriotti

    A. Death Stop FS : [email protected] [email protected] [email protected] [email protected] [email protected] 100 105kgs no belt
    112,5 belt 117,5kgs (100%) belt but rounded upper back on this one (full palm)

    Then FS [email protected] [email protected],5 [email protected] no belt

    B. Did 30cal AB 400m Skierg 500m row
    I hate skierg

    C. One barbell so no supersets
    3*10 @ 85kgs on stiff leg DL 90s rest
    3*10 135kgs on barbell hip thrust 90s rest

    D. Done with one 28kgs KB with tempo

    • Tino Marini

      “Death stop” is it really that bad?!?!

      I love the Ski-Erg! Sounds like a lot of complaining today Anthony 😝

      • Anthony Oriotti

        Ahahah I always make the mistake between death stop dead stop 😂
        The skierg gaves me serious challenge on this part ahah
        Maybe the AB before has something to do in this 😜

        I m cutting a little bit with RP diet (no less carbs just less Heathy fat) so that’s maybe why I complain more these past days 😂

        • Tino Marini

          Haha! Just make sure you up those carbs a little for the Open workout!

          • Anthony Oriotti

            I wil stop cutting now and maintenant while opens now 🙂
            After the opens new targets 🙂

  • Tine Ch Hanøy

    A : did 1 front squat up to 80 kg
    3×3 reps @70 kg
    B : tomorrow
    C: done
    D : done

  • Hayley Hunter

    A.) 195#
    B.) had to sub 16 bbjo for run ( raining here)
    Had 2-3 min+ rest each time
    C.) done with 175#
    D.) ✅💪🏽

    • Tino Marini

      Happy Birthday Hayley!!!

  • Marc L

    A) 120kg
    [email protected]

  • Bronco

    A. Up to 295# then 265#
    B. scaled bike to 20 cals because 5am and felt a bit tired. All between 4:26-4:51
    C. 135# for both
    D. Done 25# kbs

    Ready for this springs most dramatic show “Castro Reveals the WOD”

    • Tino Marini

      Hahaha always the highlight of the year…Open workout 18.? is…..

  • Seb Benisty

    A/ deadstop fs up to 107,5kg(100%)
    [email protected]
    My boxes are too low… my ass touch my heels…🤣🤣…
    Then 97,5/100/100kg… felt really good and easy… 💪
    B/done rx
    Hope my legs recover for the open…
    thanks again see you Friday… let s start 2018 season together… 👍

    • Tino Marini

      Sounds like its a little to low. Lets get you below parallel but not bottoming out.

  • Isaac McLean

    A. Up to 285 (95%) failed 295
    B. 16 burpee box jump over instead of run

  • Marcus Antonsson(Master40-44)

    Dead-Stop Front Squat x 1 rep
    80,90,100,105,110 kg

    Three sets of:
    Front Squat
    100 kg 3 reps

    Every 7 Minutes, for 35 Minutes (5 sets) of:
    30/20 Calorie Assault Bike
    400 Meter Run
    500/400 Meter Row
    This one killed me, so thought to run after the AB
    1. 5.10
    2. 5.14
    3. 5.27
    4. 5.44
    5. 5.24

    Three sets of:
    Stiff Leg Deadlift x 10 reps @ 3011
    70 kg
    Barbell Hip Thrusts x 10 reps @ 10X1
    80,90,80 kg

    Five sets of:
    Kettlebell Biceps Curls x 6 reps @ 16 kg
    Rest 30 seconds
    Supine GHD 30 sec

    • Gebriel Rutensköld


  • Gabe Colon

    A. Stopped at 315. legs feel tired, wanted to just keep it light and without a belt.
    3 reps at 90%- 300#

    B. 5:23/5:42/6:17/6:40/6:30- just happy to make them all under the time cap. these are always very tough for me.

    C and D. out of time, just did some mobility

  • Trine Petersen

    A: 67.5kg and 65 kg for front squats
    B: done. Between 4:30-5 min
    C: done with 50 kg
    D: done

  • Penny Weinberger

    B. “Ingmar style”(20 cals AB/15 burps over erg/400m row)
    A. 62.5 / 4 sets @ 56 kg
    C. +D. Done (hbh – no ghd)plus lots of strict gymnastic work
    Happy to start with the cardio – got all my stiffness out and felt strong on everything today! Better day than yesterday!

    • Tino Marini

      Got rid of the stiffness with some fitness!

      • Penny Weinberger

        Lol..that should be a meme or something! The only way we roll!!

  • Tulle Weisbjerg (40-44)

    Still no squatting or weightlifting but i’m getting very familiar with all these weired fitness machines while looking at myself in all the mirrors 🤓
    Finished with C and did 16 burpees over the erg instead of running:
    Def. got the heart rate up! Good luck to everyone in the open. Hopefully i’m back on track for the new season!

    • Tino Marini

      Bodybuilding is where all the gains are at!

    • Penny Weinberger

      Yeah Tulle!!! Happy to have you here whichever way u can!! You’ll be fighting fit and as strong as ever before you know!!

  • Brooke Fusco

    99.9% sure I have the flu/my body is shutting down sooo….no working out for me today and a whole lot of praying that I feel better by Friday or Saturday.

    Good luck in the Open, everyone! Lets kill it!

    • Tino Marini

      Rest, hydrate, Vit C, D and olive leaf 🙌👍

      • Brooke Fusco

        Noted! Thanks, Tino!

  • Dijar Ismail

    A – Done up to 130kg
    B – Done rx , run in winterland
    5:30/ 5:35/ 5:38/ 5:50/ 5:50
    C – Done 70kg
    D – Done

  • Wilson Hopkins (45-49)

    A. Up to 305. Then 3×3 @ 275.
    B. Done. No rower or bike today. Run 400/20 burpees/run 400. Beautiful day outside; happy to run.
    All 400s between 1:20 and 1:30.
    C. Done. DL at 225 and hip thrusters at 135.
    D. Done.

  • Gebriel Rutensköld

    A. 110kg. Careful with squat loads.
    3×3 @100kg.
    B. 4:51/4:49/5:00/5:01/5:12. The two last rds were rough! Made noises and drooled. Legs toasted and lungs on fire.
    400m in 50m shuttle runs.
    C. Done.
    D. Done.

    • Marcus Antonsson(Master40-44)

      Great times 💪🏻💪🏻💪🏻💪🏻

  • IvanKo

    A. I didn’t feel strong today but it turned out to be a PR (270)

    Then Front squat Done @245×3

    B. No assault bike in my gym so I did 20 burpee target, 400m run, 500row… 4:54/4:52/4:51/4:49/4:43 tried to get a sustainable pace and I think it worked cause I was able to push harder on last round.

    C and D. Done:)

    • Tino Marini

      Not feeling strong but still PR! Thats pretty awesome!

  • Bobby

    A. Up to 335
    285 across
    B. RX with 300m assault run 5:00/4:31/4:38/4:50/4:59
    Went slow on bike first round
    C. Done
    D. Done

  • Zach Davis

    C.had to row 30 cal no bike. All sets between 4:55-5:20.
    D. Done 225 deads/135 GHB.
    E. Done with 25 lb plate. Curls with 30 lb dumbbells.

  • Justin Kuhar

    A. Upto 130kg 97%
    3×3 @115kg
    B. 5:30-5:45 each round

    C. 100kgs

    D. Skipped

  • Ryan Reilly

    A. Built to 265#
    Didn’t have time for front squats
    B. Finished everything in each 7 min. And did 11 60ft down and backs and changed it to 9 two rounds in because I was making circles. A lot worse than running outside. And the power went out halfway through but I completed it haha
    C. Hosting a table for my gym at a local high school to hopefully get some clients so now time.
    D. Same

  • Daniel Cohen

    100 kg
    85 kg*2 reps
    20 burpees instead of assault bike

  • Bruno Brousmiche

    A. Done 140kg. Fail 145kg
    3 sets done 125kg

    B. 5’34 / 5’31 / 5’37 / 5’57 / 6’01
    Run outside OMG…

    C. Done DL 110kg and Hip 80kg

    D. Done 2x16kg

  • John Foster

    A) Dead Stop Front Squat = Up to 275lbs. PR.
    Front Squat = 235lbs x 2 x 3.

    B) Every 7:00 For 35:00 = 5:52 / 5:53 / 6:42. Last 2 Rounds I missed the 7:00 time so I went straight through. 15:22 total time for last 2 Rounds. All done RX. Exactly what I needed.

    C) Curls = 35lbs x 20 x 5.
    Supine GHD Hold = :15 x 5.

  • Devan Hussey (SoCal)

    A) 385
    A2) 345
    B) done
    Had to sub rower for ski on last two sets because of the class
    C) done 135 slow
    D) done 44lbs

  • Greg DeGreen (35-39 master)

    A. 365
    330 3×3
    B. 4:25/4:32/4:38/4:50/4:57 Rx runs outside in the rain.
    C and d. Other accessories at home

  • Mika Ingley

    a. up to 355 w flats
    b. done. made every set about 6mins. this was a really hard push for me
    c. 225 for dl w double oh grip no hook or straps and 135lbs for hip thrusts
    d. done. was shakin like a leaf on the holds

  • Lauren Sjursen

    Had about 45 mins to do a workout today, so went for the cardio workout 🙂
    B. My sets were 5:28/5:37/5:42/5:52/5:52 – I was getting off the bike around 1:30 – 1:45, definitely got slower in those later rounds! The first 100 m run off the bike was rough too, my legs had difficultly keeping up

    • Tino Marini

      Still got some good work in Lauren!

    • Sydnee Percival

      Whaaaaaaa 🙁
      We no see you tonight ….

  • Daniel Mendelsohn

    A) 225 for the single and did the sets of 3 at 185. Just going light.
    B) Subbed 50 DU for the AB to get some extra practice in. Went surprisingly well, one set unbroken and the other sets with only one break. All the sets were between 5:15-5:30

    • Tino Marini

      Nice work on those double unders Dan!

  • Lyman Dickinson

    A. 305 moderate heavy 265 for sets
    B. Avg. 5:30
    C. Done
    D. Done

  • Dylan Weller (Canada East)

    A. 315 dead stop
    3×3 @ 275
    B. Goal was, crush the AB then try to recover lol
    C. Complete rx
    D. 55’s for curls
    Complete rx

    • Fernando Villasenor (Can West)

      Lol nice goal.

      Nice work!

  • Kevin Bilbrey

    A.95/185/275/295/ 325
    B. All around 6 except for last 2 around 6:15-6:30. So slow on bike and rower dang it
    C. 95lbs
    D. A few sets with 20ish lb kb’s

  • Brittany Dunay

    A. 185#, sets done at 170#
    B. 4:40/5:18(accidentally ran 100m extra 🤦🏼‍♀️)/4:56/4:54/5:05 – all bike cal done at 1:02 or less, besides last ones lost it there.
    C. Done
    D. Done

  • Samie Acevedo

    A. Up to 205. Failed 210 but felt better than before
    B. 20 min Emom per Ricky: body is feeling a little beat up, so this felt good.
    Row 15 cal
    15 burpees
    25DU+5 C2b
    C&D. Done
    Ready to rest tomorrow and excited for Friday 😬🙌🏾

    • Tino Marini

      Time to get the body and mind right for Fridays fun!

  • Kryssie Chandler (45-49)

    A. 175 (+5 PR!!)
    Then 3 reps at 155
    B. RX+ Accidentally rowed 500m each time, because I didn’t read carefully. Also, instead of the rest each round, Ricky had me do max MU in the remaining time of each round.
    MU: 2/2/1/1/2
    C. Done
    D. Done

    • Tino Marini

      Yeah Kryssie!! Congrats on the deadstop PR!

    • Fernando Villasenor (Can West)

      Ricky sounds evil

      • Kryssie Chandler (45-49)

        Haha, no definitely not evil!! Just making me better, since that’s what I need to work on! 🙂 Although, it certainly made it a bit harder to go into each round with no rest.

  • John Vautier (North Central)

    A. 355 – felt strong, I think it’s 5-10# Pr, then 300×2 for 3 sets of FS.
    B. 3 sets, 20 burpees for run, 4:52/4:59/4:51
    C. Done.
    D. Done.

    • Tino Marini

      Legs are looking strong John!

  • Dante Tuscai (27, MidAtlantic)

    A. 305
    3×3 – 255,265,275
    B. Hurt more than I thought it would, damn AB – 5:26,5:27,5:32,5:40,5:40
    D. Done

  • Amy Lew

    A. 215. Surprised myself here with what I think is a 30# PR.
    Feeling strong going into the open!
    B. Didn’t have a lot of time so I did 10 min AMRAP of
    50 DUs
    2 burpee box jump overs
    50 DUs
    4 bbjos
    50 DUs
    6 bbjos…

    • Tino Marini

      That’s a big improvement! Awesome work!!

  • Tim Coffield

    A1. 275# pr for dead-stop
    A2. 3×[email protected]
    B. 5:30 5:30 5:34 5:32 5:12 bike AD
    C. Sldl 95# dbs, hip thrusts green + blue bands
    D. Done with 16kg curls

    • Tino Marini

      Congrats on the PR!

      • Tim Coffield

        Thanks coach! Great program!

  • Brigham Abbott

    A. 270. 250.
    Rest for 18.1.

  • Tyler Sowinski

    255 front squat, post injury PR
    3 sets at 215

    5:16, 5:39, 5:48, 5:41, 5:40

    • Hunter

      Great work on the squat!

      • Tyler Sowinski

        Thanks Hunter, happy to be making weekly progress again!

  • Bryan babbitt

    A) up to 320; 3×3 at 275
    B) subbed 20 bbjo instead of run
    Bike: about 1:10 for all
    Burpees about 1:25-1:30
    Row about 1:50

    • Hunter

      You crush that bike!

  • Kim Kunert

    A. Up to 140. Sets of 3 at 125
    B. Did 400M air runner, 20 cal bike, 300M air runner. Times: 5:25,5:23,5:25,5:48,5:40
    C. Done

  • Sydnee Percival

    i. Up to 195
    ii. 175×3
    B. 5:05/5:20/5:21/5:35/??
    Died in the last round. Literally my diaphragm locked up and I had to stop running completely until I could breathe again 😔
    C. Done with 125# for both.
    D. Done with 18#kb and held a 25# plate for supine holds
    E. Accessory from yesterday w/ 50’ HSW in 20-25’ increments

  • Miah Santini

    A. Regular front squat 275×1, 225x3x3
    B. 4:52, 5:00, 4:55, 4:51, 4:57. Had fun with this 👌🏻. Lots of zig zags on the 400-ish run course here in Ventura 😐
    C. Skipped. Did prone/supine and side planks
    Bring on the Open!

  • Carly Rivezzo

    A. Worked up to 235#, then did 3×3 @205#
    Front squats felt good!
    B. 4:56/4:59/5:09/5:21/5:11
    Got a little spicy towards the end, but engine felt alright 👍

  • Matt Irwin

    B: 5:58, 5:57, 5:59, 5:59, 5:57

    • Hunter

      Way to stay consistent!

  • Korey William Harris

    A) 265/240
    B) 5:31, 5:52, 6:19, 6:35, 6:19

  • Fernando Villasenor (Can West)

    A. Still some IT pain — managed 165# (roughly 60%)
    Sets of 135,140,140 with zero pain! Better than last Saturday where I wasn’t able to do any weight on the front squat.

    B. Fun! Very nice to be able to do this body weight circuit and just get to move for 30+ mins 🙂
    5:34 (~72 rpm)
    5:53 (~66-70 rpm)
    6:04 (~65-68 rpm)
    6:01 (~65-69 rpm)
    5:54 (~61-80 rpm 😛)

    C. 95/95 done

    D. Done (25# KB stiff wrist curls)

  • Katie Everett

    A. 195# then 3×3 FS @ 175#
    B. 4:59/4:57/4:55/4:56/5:17 my legs ran out of gas on the last AB but overall this felt great
    C. Done at 125#
    D. Changed to three sets of max tempo strict pullups + 30 sec hollow hold

    • Hunter

      You did awesome with the conditioning today

  • Johnni Soerensen

    A: Did strict press instead for E2MOTM for 16 min. with 5 reps for 4 sets and 3 reps for 4 sets.

    B: 5:18/:5:22/:5:25/ 5:35/ 5:30

    C: Did 3 rds of 10 hammercurls, 10 curls and 30 secs supine GHD hold

  • Catherine Lachow

    A – 160#
    Sets of 3 at 140#
    B – scaled to 15cal AB,300m run,350m row
    C – done with 105#
    D – 18# KB and 25# plate for supine hold

  • Tyler Martin

    A. Up to 245 / 225x3x3
    B. 4 rounds – 6:30ishx3, 7:00×1
    C. 135, 185, 185 / 185, 215, 225
    D. Out of time

  • Darin Kaiser

    A. 275 Pause FS (3 sec pause in the bottom. No belt)
    B. 5:30, 5:56, 5:53, 5:43, 5:36
    C. Thursday

  • Blake Forcier

    A. 1) 275 2) 245×3’s
    B. 5:55-6:01-6:05-6:10-6:15
    C. 135-155-185 for both.
    D. 16 Kg, no weight for the hold.

  • Kelly McErlean

    A. 165. Failed 175. Then 3×3 at 150
    B. 5:30/5:45/6:02/6:03/6:05
    C. Out of time