Epic

Brutally long (45 minutes or longer) or just plain brutal…like Painstorm XX, and it’s an Epic.


Jacob’s Ladder

25 Wall Ball
25 Row (Calories)
25 Ball Slams (25 lb ball)
25 Power Cleans (115 lbs)
25 KB Swings (52 lbs)

20 DB Thrusters (35 lbs)
20 Pullups
20 Hammer Hits to Tire
20 KB Snatches (44 lbs) 10/10
20 Ring Pushups

15 Push Press (85 lbs)
15 Clean and Jerk (105 lbs)
15 Hex Bar DL/Box Jumps (190 lbs) (20” box)
15 GHD Situps
15 Barbell Snatches (75 lbs)
10 Front Squat (85 lbs)
10 KB Swing/Flip – SDLHP/Squat/Throw
10 Pullups
10 KB Double Clean and Jerk (44 lbs)
10 Ring Dips
5 Road Rage 5 Pushup/Pullup/Rollup
5 Colleen and Jerk with Burpee
5 HSPU (Hand Stand Pushup)
5 Snatch/Back Squat/Thruster/Front Squat

Hour of Power

Power Clean (95)
Wall Ball (20)
Pullups
KB Push Press (44)
Rowing
KB Snatch (44)

You have only one hour to complete the workout and no more than 10 minutes per exercise.

Jacob’s Ladder Mod 1

25 Wall Ball (20 lb ball)
20 Pullups
15 Push Press (85)
10 Swing-flip/SDLHP squat catch
5 Road Rage

25 Row (Calories)
20 DB Thrusters (35)
15 Clean and Jerk (105)
10 Ring Dips
5 Pushup/Pullup/Rollup

25 Ball Slams
20 KB Snatches (44)
15 DL-Box Jumps (190)
10 Double KB C&J (44)
5 Snatch-back squat-thruster-front squat (75)

25 Cleans (115)
20 Hammer Hits
15 GHD Situps
10 Pullups
5 HSPU

25 Swings (52)
20 Ring Pushups
15 Barbell Snatches (75)
10 Ring Dips
5 Colleen and Jerk with Burpee (35)

Painstorm XX

Brought to you by:
Karl Steadman and the good folks of Crossfit Manchester UK (coming soon).
One minute at each station with a running clock as with Fight Gone Bad. You get one minute off after each 5 events and rotate from A to B to C to D and then do it again for a total of 40 minutes of work time. If you can’t do muscle-ups set the rings at a height where you can do a jump assist through the transition. If you can’t do handstand pushups do pushups with your feet elevated as high as you can go.

Rotation A
1 – Handstand Pushups
2 – Muscle Ups
3 – Air Squats
4 – Sit Ups
5 - Pullups

Rotation B (36 lb KB)
1 – 2-Hand KB Swing
2 – KB Snatch (L)
3 – KB Walking Lunge
4 – KB Snatch ®
5 – KB Goblet Squat

Rotation C (95 lbs)
1 – Push Press
2 – Sumo Deadlift High PUll
3 – Split Jerk
4 – Power Clean
5 - Thruster

Rotation D

1 - Burpees
2 – 10 Meter Sprint
3 - Pullups
4 – Military Press
5 – Row

Me Love You Long Time

Run 1/4 mile
50 KB Snatch 25/25 (44 lbs)
50 D-Ball Slam (25)
50 Calories Rowing

Run ½ mile
40 KB Swings (44 lbs)
40 Pullups
40 Push Press (75)

Run ¾ mile
30 Ring Pushups
30 Hang Power Cleans (95)
30 Wall Ball

Run 1 mile
20 DB Thrusters (35)
20 Sandbag Clean and Jerk (35)
20 2-hand KB Push Press (44)

Gilligan

Bike 30 minutes
Row 20 minutes
Run 10 minutes

3 rounds for distance


Star Search

Row 500
Push Press (95) 10, 9, 8, …1
Pullups 1, 2, 3, …10
KB Push Jerk (52) 10, 9, 8…1
Hang Power Snatch (75) 1, 2, 3, 10

10 rounds with rep changes as shown