Every two minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 90-92% of 1-RM C&J

Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
Set 7: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.

*If you were able to perform all sets and percentages last week then increase by 2-3%

Every minute on the minute for 30 minutes:
Minute 1: 15/10 Calories of Assault Bike
Minute 2: 15 Burpees
Minute 3: 20 Barbell Overhead Squats (45/35 lbs)

Three sets of:
10 Dumbbell Front Raise
10 Dumbbell Side Raise
10 Dumbbell Reverse Flies
Rest 60 seconds

  • Danielle Gillissen

    For part C: No access to an assault bike today unfortunatly. Rowing will be the best alternative I guess? How many cal on the rower would be comparable?

    • Tino Marini

      20/15 calorie row 🙂

      Have fun!

  • Dina Marie

    Been really bad at posting lately 🙂
    A. Completed with 145 little shaky on some of jerks having some trouble with ft placement and keeping my hips and shoulder stacked
    B. Completed off 125 max— and 5 more lbs than last week. These are starting to feel a lot better. Better mobility in my shoulders.
    C. Nothing like celebrating my 29th bday with this 30 min grinder. Did pretty well had to scale a little in the last 2 rounds but I enjoyed this in the fact it kicked my butt
    D. Shoulder work complete with 10s
    Shoulders were on 🔥
    E. Finished with some sprints and ab work, since I rested hard yesterday. Have a great day! 🙂

    • Tino Marini

      Hey Dina! Good to see you back posting! Get working on some jerk footwork drills. Coach B has some awesome demos.


      • Dina Marie

        Thanks, Tino! I appreciate it, will look to add some of these in to try to help be more consistent. Love all the core and shoulder work lately, seeing good progress there!

  • Penny Weinberger

    Feeling much better -mentally and physically -neck not 100% but much much better
    A. Kept same as last week and felt easier, and jerks were better @85% – 56kg
    B.72% – 2% increase @ 32.5kg
    C. 10 cals AB/ 12 burpees/ 15 o/head squats – still busted my ass!!
    Improved another 10 secs on AB for 10 cals: first improvement was to 40 secs-today all took 30-33 secs – celebrating the little wins😉
    D. Kept it really light to keep shoulders down and be safe on the neck and hips tight – 2×2.5kg -still felt the pinch
    Felt happy and good today! Enjoy the weekend!
    (Some advice pleaseTino , since I can’t train Saturdays what part would u recommend me to do after I teach spinning on Sunday since I don’t like missing an important training day?)

    • Tino Marini

      Rest and let your neck recover ready to hit Monday hard 💪

      • Penny Weinberger

        Feels good to feel good!! OK. .will do –
        thank u!!

  • ryan sunshine

    A. Did clean + 2 squats + jerk
    Up to 305
    B. 145 for 7s
    C. Completed all mins Rx
    D. Done with only 5 pounds per hand. It burned.

    • Tino Marini


  • Anthony Oriotti

    A. Done 95-95-95-97,5-97,5-97,5
    Felt not good today on the jerk

    B. [email protected] [email protected] [email protected]
    Then 4*[email protected] (hard last 2 reps)

    C. Done
    AB 12-15cal each round
    Burpees 15-15-13-13-13-14-14-14-15-15
    Ohs 20-15-15-15-15-15-15-15-18-20

    Ouch legs

    D. Done with 2*7,5kgs DB side raise were hard

  • Kevin Boughari

    A) 115 kilos happy cause jerk after squat for me le hard

    B) based to 80 kilos

    Wod : we change rule we make 10 round for time
    15 cal 15 burpees 20 ohs ×10
    Tc 30.
    If u dont finish u take 100 ttb punition

    27′ for me

    Was really fun

    Renfo done

    Cool day !!have a good day
    Enjoy ur mental

  • Jesper Weng

    A) Did 3 Powerclean + jerk due to knee problems. All TnG

    B) OH Press. Added 5 kg to my 1RM
    NOT TnG
    5×54 kg
    3×67 kg
    1×77 kg
    7×60 kg
    7×63 kg
    7×65 kg
    7×65 kg

    C: Done rx.
    AB: 50 sek @ 425 watt
    Burpees: 45 sek
    OH Squat: 28-35 sek.
    Just cruising thru this, worst part was the lactic acid.

    D) Dumbell raised etc.
    6 kg across.

    • Tino Marini


      • Jesper Weng

        It could be. It’s an old injury tho.

  • Brooke Fusco

    A. 170, 175, 180, 180, 180(90%), 185(f jerk)

    B. 70, 85, 100, 80, 80, 80, 80

    Gym shut down before I could finish. Going back later for workout and accessory.

  • Seb Benisty

    A/done @100kg
    Happy with that…
    [email protected],5kg
    [email protected],5kg
    [email protected]
    And 4×[email protected]
    First time but maybe I should put a little bit more 🤔
    Got 6 first minute RX and adjust to 10/13/20 till the end
    D/ done
    Thanks again see you tommorow… have a nice day

    • Tino Marini

      Next week you can up those presses!

  • Jessica U

    A) 170, no jerks bc medicine/tendon thing. Should be “allowed” to next wk
    B) 75, 90, 100, sets @ 80
    C) done ohh that got real.
    D) done. All this accessory has been great for my shoulder!

    Thanks so much!!! Happy Friday!

  • Rob Bourgoin

    Hey it’s not April 1st! Let’s go ahead and pull down that insane workout!

    • Tino Marini

      Can’t be insane if people are completing it.

      • Rob Bourgoin

        The internet is full of lies! I’ll be there to die at 3pm!

        • Trine Petersen

          You can make it Rob! Sending good vibes from Denmark Haha. Say hi to the 3pm crew from me 🙂

          • Graham Dessert

            Sending good vibes from my couch 🛋 haha just kidding I’ll be on the pain train later

  • Trine Petersen

    A: 3×57.5, 3x60kg
    B: 32.5, 35, 37.5, 4×32.5kg
    C: done Rx all minutes.
    D: done.

    • Tino Marini

      Great work Trine!

  • Wilson Hopkins (45-49)

    A. 205 across all sets.
    B. 4 sets at 100
    C. Done. Sub’d pistols for OHS
    D. Done

  • Dijar Ismail

    A – no jerks vrist
    B – Done
    C – Done rx
    Burpiis was hardest .. Did burpis without jump
    D – Done

  • Joaky

    A) 70/75/80/80/80/85kg
    B) Based on 68kg
    5-40kg / 3-52,5kg / 1-55kg
    C) Done
    D) Done Dumbbell 8kg

  • IvanKo

    A. 205 ☹️ Y really, really need to work on my WL…
    B. All done (125 x 7’s)
    C. Done RX… (Calories were my doom but I somehow made it jeje)
    D. Done

    • Tino Marini

      Nice work keeping the calories on the bike!

  • Danielle Gillissen

    A. Done @75kg (less weight than programmed but 5kg more than last week)
    B. 5x34kg, 3x42kg, 1x46kg, 7x39kg, 7x39kg, 7x39kg, 7x39kg (all sets 1kg more then last week)
    C. Subbed the AB for 15 cal Row
    First 2 rounds RX, after that scaled to 10 cal Row and 10 burpees. OHSQ 20 reps every round.
    D. Done with 2x3kg

  • John Foster

    A) Front Squat + Power Jerk = 240lbs x 1 x 6.

    B) Strict Press = 105lbs x 5 / 135lbs x 3 / 145lbs x 1 / 115lbs x 7 x 4. 5lb increase from last week. Felt solid.

    C) EMOM 30
    Minute 1 – 15 Calories Assault Bike.
    Minute 2 – 10 Burpees.
    Minute 3 – 15 OHS.
    Did the last round RX. This was a good push.

    D) Done with 10lbs DB’s.

  • Devan Hussey (SoCal)

    Felt REALLY beat up today

    A) couldn’t jerk 90% (335) to save my life
    Got frustrated so clean and jerked 325 a couple times to get some reps in after squats
    B) 165×5
    C) done. RX
    I fell like my ankles exploded.
    Definitely a grind kind of day, but Work still got done!
    D) done at 20lbs slow and controlled

    • Tino Marini

      Rest up buddy. hope you feel better tomorrow!

      • Devan Hussey (SoCal)

        Thanks Coach!
        I think I need to jump the carbs up and get some extra sleep tonight 🙌

  • Corey Reutlinger

    A. 190#x3, 195#x3
    B. 80×5, 95×3, 105×1, 85x7x3, 90#x5.
    C. Only did 5 sets. Could have done more but I told myself “no” because my goal is to work on strength building. And I’m okay with that. Still felt good
    B. 12# DBs for all 3 sets

    • Tino Marini

      How’s the tasing going?

  • Ezequiel Gonçalves

    A- bad day jerks work 95-100 kg
    B- 4×7 55-55-55-57,5kg
    Last time all 52,5kg
    C- Emon 30 min
    20 cal row 40-45 seg
    15 burpees all sub 40 seg last set 32 seg
    20 ohs 30-33seg
    D- done 5kg slow

  • Gebriel Rutensköld

    A. Box fsqs then jerk @100kg. Feeling so weak in the jerk man!
    B. Done. Slightly heavier than last week.
    C. Done. Mental grind this one. Happy to make it through all rounds. Glad to have company.
    D. Done. Nice burn.

    • Hunter

      Good work getting it done!

  • Rob

    A. FSx3 + Jerk – 8 sets at 132.5kg
    B. [email protected] 67.5kg, [email protected] 82.5kg, [email protected] 95kg
    [email protected] 75kg/75kg/75kg/75kg
    C. Completed but subbed AB for row as sensor on AB broken – very challenging EMOM. Exactly what I need!
    D. Completed using 5kg DBs

    • Hunter

      Good work Rob! and bonus jerks with it!

      • Rob

        What doesn’t kill you makes you stronger….?!?! 😂

  • Rob

    Just realised that I completed 2 extra sets of FSx 3 + Jerk 🙈

  • Chase Leonelli

    A. 225,235×5 these were brutal today! +10lbs from last week

    B. Sets of 7 @ 120 (+5# from last week)

    C. Done Rx, This was everything but fun today. Glad to finish though

    D. Done

    • Hunter

      Enjoy your Friday!

      • Chase Leonelli

        Thanks Hunter, same to you!

  • Bruno Brousmiche

    A. 107,5kg / fail 107,5 / 102,5 / 102,5 / 102,5 / 102,5kg

    B. 52,5kg / 67,5 / 75 / 62,5kg x 4

    C. AB: 5x Done / 12 / 9 / 11 / 10 / 10 Cal
    Burpees: Done
    OHS: Done

    D. Done 2x5kg

  • Kyle Kenny

    A.305,305,305(failed jerk),275,295,305
    B. 135,175,205,165×7 for all 4 sets
    C. Done all RX
    D. Done 15s

  • Marcus Antonsson(Master40-44)

    100 kg, 100 kg fail jerk, 100 med, 100 fail jerk, 90 kg, 95 kg, 95 kg, 95 kg

    B. Strict Overhead Press of max 75 kg
    Set 1: 5 reps @ 48 kg
    Set 2: 3 reps @ 58 kg
    Set 3: 1 rep @ 66 kg
    Set 4- 7: 7 reps @ 53 kg

    C. Done RX did it alone and it was mental tough

    D. Out of time, do it tomorrow

    • Tino Marini

      Great work staying mentally strong through the EMOM!

  • Ryan Reilly

    A. 245,250,255,255,255,255
    B. 105,130,150,115×4
    C. Did Rx for 2 rounds, then scaled to 10 cals on the bike.

  • Samie Acevedo

    A. 185lb- lower than 90% but going off of feel today
    B. Done
    C. Done

  • Bryan Davies

    A) 215×4/225×2
    B) 95/115/135/105×4
    D) Done (cal row)
    E) All @10

  • Kevin Bilbrey

    A. 225/235/245/245/250/255 jerk limiter here but feeling better
    B. Added a little this week
    120/150/170/130 for 7’s
    C. Committed myself to hold 15 cals on bike the whole time but only held it for 5 rounds. Still a win for me. First 15 cals in :23. Prob my best ever. The other five sets 12/1212/13/13
    D. 8lb,10lb/2

    • Hunter

      Its a tough one today! Glad to see you were able to stay close to 15 at the end though.

      • Kevin Bilbrey

        Yeh man it was! Took a while to recover

  • Meghan Jayne

    A. Did a 12 min WOD last night with my Oly Class ascending clean and jerks, so modified this and stayed light to hone in on technique and test the ankle on jerks. 6 sets of 1 PC + 2 FS + 1 SJ @ 125# across. Felt fantastic!

    B. Did smolov week 3 6X6 @ 65#

    C. EMOTM X 15
    1. 40 DU
    2. 10 burpees
    3. 20 OHS @ 35# narrow grip
    Hats off to everyone tackling this for the full 30 AND with the AB. Just imagining the legs!

  • Alec Adkins

    A. Done @ 245# , Last set @ 265#
    B. Done w/ 7’s @ 100#
    C. Done (Was able to hold 15 cals for 5 rounds then it turned into 12 cals for the rest. Bike’s still a weakness in these emoms. Everything else Rx.)
    D. Done

    • Hunter

      Keep working hard!

  • Dante Tuscai (27, MidAtlantic)

    A. 285 – 4/6 on Jerks, squats felt good
    B. 130 for sets of 7
    C. Done RX – felt really good, AB done in 40-48, Burpees done in 28-32, OHS done in 23-26
    D. Done

  • John Vautier (North Central)

    A. 275/275/280/280/285/285 – felt solid.
    B. 135/165/180/145 for 4 sets of 7. All 5# up from last week.
    C. I survived. My goal was 30 minutes of work, first metcon of the week coming off a cold. 15 cal AAB for all. 5 sets of burpees rx, 5 sets of 15 push-ups. 2 sets of BB squats, then switched to 20 air squats. Breathing was the real grind.
    D. Done

    • Tino Marini

      Good to see you beginning to feel human and able to hit the conditioning piece reasonably hard.

  • Daniel Mendelsohn

    A) 215. Missed the 4th jerk out in front.
    B) 130 for the sets of 7
    C) Done (Minute one -> burpees went to 13 after round 2, Minute 2 -> OHS RX, Minute 3 bike declined as I went from 15 down to 10 and then back to 15 for the last round)
    D) two rounds.

  • Mika Ingley

    a. up to 305lbs for complex
    b. sets of 7 at 135,145,155,165
    c. hunter had the class do every 3 mins for 30min
    15cal AB
    20OHS w bar
    done and completed all rds. this was much harder for me it forced fast transitions and i couldnt coast on bike or ohs mins

    d. did db curls and banded tricep curls.


  • Lyman Dickinson

    A. At home no squat rack did clean+2FS+J @255
    C.No assault bike did 20 split jumps finished every round
    D. Done subbed rope pull-ups for dear delt raise

  • Isaac McLean

    A. 275 across
    B. 91.5/113/127.5/106
    C. Done RX – really happy with this
    bike – 36-38sec
    burpee – 36sec
    OHS – 24-27sec

  • Marc Edgett

    A) 255×6
    B) 105/125/145/120×4
    C) 15 cal bike, 12 burpees, 20 OH squats. Did 15 burpees for the first 3 rounds and had to back it off a bit.
    D) done

  • Tim Coffield

    A. 205 82% stayed light because jerk feels like it needs a lot of work. Footwork and out in front.
    B. 4×[email protected] (+5)
    C. Airdyne, but reps rx! Pumped about this, especially hanging on and not scaling the burpees like I’ve done before.
    D. Done w 5#

  • Sydnee Percival

    A. 165/165(82%)/170/170(85%)/175/175(90%)
    Shoulders are a little beat, so I started lighter and worked up over the 6 sets.
    B. 65/85/95/75×4
    C. Done
    Burpees were the toughest part for me….Definitely did not eat enough today before this 🙈 thought I did but was proved wrong haha
    D. Skipped will make up tomorrow

    • Hunter

      Glad to have you downtown!

  • Kryssie Chandler (45-49)

    A. Up to 145, but most at 140.
    B. 65/75/85/sets of 7 at 70
    C. RX done. Not as bad as I was anticipating. Bike was the hardest.
    Bike: 24-47 sec
    Burpees: 28-40 sec
    OHS: 21-24 sec
    D. Done

    • Hunter

      Solid work!!!

  • Korey William Harris

    A) 4 Sets at 235 (85%), 2 Sets at 245 with no jerk. Felt really off today.
    B) 100, 125, 140, 4×7 @120 (5# up from last week)
    C) Done with 100m Runs, no bike or rower at work.

    Really had to push to get that done but happy I finished it out. Not 100% yet but my feeling a lot better and coughing a lot less.

  • Kim Kunert

    A. 135×4 140×2
    B. 65,85,95 sets of 7 at 85
    C. Done RX 😵😷
    Bike done in 25-35 seconds, except set 7&8 took 50 seconds
    Burpees:40-45 seconds
    OHS: 40 seconds, switched to sandbag squats the last 3 rounds because my hand went numb because my shoulder pop out in overhead position
    D. Done
    E. Done

    • Hunter

      Hope that shoulder is feeling better now

  • Fred Bernier

    A. Done at 260, 2 missed jerks, better than last week
    B. Based on 170 plus 5 lbs
    C. Done with 30 cal on the airdyne
    D. Done with 5lbs

  • Paula Santos

    Morning : Only had time for the conditioning part
    1: Bike 1:24 Total 3:06 ( started slow :/)
    2: Bike: 1:11 Total 2:50
    3: Bike 1:11 Total 2:55
    *All KB unbroken.

    A: Ran 3 minutes on Assault Runner + 15 Back Extension x 4 rounds.
    * on Wednesday during the DB snatches something moved on my back and since then my back is sensitive, so I didn’t do part A
    B : 70/90/100/4 sets of 75×7
    C: Done ( burpees and over head squats ok but Bike became very hard on last 5 rounds).
    D: Skipped

    • Hunter

      Great push Paula!

  • Carly Rivezzo

    A. Done at 175#. Should have gone heavier but my jerks were looking and feeling awful.
    B. Done. Did 85# for sets 4-7 last week, did 90# this week with no fails.
    C. Done RX. I reaaaaally wanted to scale down the burpees, but didn’t. That was a doozy!
    D. Skipped for time

  • Laura Hershberger

    A. 135, 145, 145, 150, 155, 155. Lifting felt sluggish tonight.
    B. 70×5, 85×3, 100×1, 85 x7. Increased everything by 5lbs from last week. Those sets of 7 got spicy!
    C. Completed Rx. AB and OHS were all in 30-35sec range and burpees 50-55sec range. Just tried to get things done as quickly as possible.
    D. Completed during this morning’s AM session (also did tuesday’s Sled work while I was at it)

  • Scott Abston

    A. 225,235,245,245,245,245
    B. 100,120,135,115,115,115,115
    C. 15 cals, started with 15 burpees but by 5th rd I was down to 10 and I was able to maintain that, 20 ohs
    D 2 sets then burnout on du

  • Darin Kaiser

    A. 225×1, 235×2, 245×3, 255×2 did two bonus rounds spicy but felt good
    B. 95, 125, 135, 105, 110, 115
    C. Did 10 rft of 15 airdyne 10 burpees 15 ohs clock stopped at 20 with less than a round to go tried to maintain a round every 2 min
    D. 15’s rear delts are weak AF!

  • Tyler Sowinski

    Up to 175, Power Jerk
    Done based on 140 lbs, didn’t finish last set of 7.
    Overhead squats gave me the most issues here. Didn’t finish all the reps for all rounds.

  • Katie Everett

    AM: BMU and HS walk skill work
    A) 125-135-135-140-145-150X
    B) [email protected]#, [email protected], [email protected], [email protected]
    C) Done (as 10 cal bike + 15 burpees + 20 OHS every 3 min for 10 rounds. Rounds took between 2:10-2:20 for the first half, between 2:20 and 2:40 in the second half.)

  • Dylan Weller (Canada East)

    A. @ 285
    B. 120/159/165
    4×7 @ 140 (up 5# from last week)
    C. Complete rx
    D. Complete 10’s

  • Lauren Sjursen

    A. 140
    B. First time doing this since I died of the flu last week
    50/77/80/65/65/65/65 – ended up doing 5 reps on sets 6 & 7, next week I’ll get all 7!
    C. RX – so happy to have got through this workout at the prescribed amount of reps, even though I was getting 5 seconds of rest in the later rounds. Ouch

  • A. All at 255 (85%). Missed first two.
    B. 115, 135, 150, 120, 120, 120, 120
    C. Rx for 15 mins, then bike to 11 cals and burpees to 10. It’s really those last 5 burpees that wreck me. Keep me coming!
    D. Done with 15’s. Reminded me of my old bodybuilding days :-).

  • Megan Markee

    A. Experimented w light bamboo bar FS
    Would take any suggestions for leg work (heavy stimulus) avoiding back extension
    B. Done off 100#, top end of %s
    C. Done
    D. Done 10# was too much, 5 not enough

  • Andrea Galbiati

    D) db12.5kg

  • Tyler Martin

    A. 230 (failed jerk), 205, 205, 215, 215, 225 – built up to 90ish% instead. These were tough.
    B. 90, 115, 125 / 102×4
    C. Done as 12/12/20 until minute 15, missed min 15, then 12/12/15 for the remainder
    D. Tired and no time

  • 임재혁

    A. 225×2, 235×2(Jerk F), 230×2(Jerk F)
    B. 95,115,130(+2%),110x4sets(+2%)
    C. 1set-15,15,20
    2~10sets scaled 10,10,15
    D. 5kg DB 3sets

  • Justin Kuhar

    A. Done up to 115kg

    B. 52,63,72, 60kgx4 sets

    C. Missed the burpees in the 8th round, disgusting WOD lol

    D. Done