Burn Body Fat

What is RIR?

WORKOUT 14

Part A
E3MO3M for 15 Minutes
(Every 3 Minutes on the 3 Minutes for 15 Minutes)
12 Pull Ups
9 Toes to Bar
6 Deadball Over the Shoulder

Part B
For Time: 4 Rounds
21 Calorie Row
15 Kettlebell Front Squat
9 Burpees

(Aim to pace each round the same, speeding up towards the end. Pick a weight that makes you second guess whether you can complete the front squats unbroken.)

PART C
8 Minute AMRAP
As Many Rounds As Possible in 8 Minutes
12 GHD Sit Ups
15 Dumbbell Power Clean

WORKOUT 13

Part A
E2MO2M for 12 Minutes
(Every 2 Minutes on the 2 Minutes for 12 Minutes)
8 Barbell Deadlift - 2RIR
15 Calorie Ski

Part B
3 x 4 Minute AMRAPS
(As Many Reps As Possible in 4 Minutes)
6 Devils Press
12 Calorie Bike
24 Wall Balls
4 Minutes rest between AMRAPs

(Aim for 2 plus rounds each AMRAP. Don't save yourself, give an all out effort each round.)

PART C
5 Minute AMRAP
As Many Rounds As Possible in 5 Minutes
6 Hollow Rock
20 second Hollow Hold

WORKOUT 12

Part A
5 Rounds Each for Time:
15 Dumbbell Deadlift
12 Dumbbell Power Cleans
9 Dumbbell Thrusters
2 minute rest between rounds

Part B
6 Rounds:
20 secs max sprint assault bike, 80 secs rest between sets

(All out sprint every round, leave nothing in the tank .)

WORKOUT 11

Part A
8 Minute AMRAP
(As Many Rounds As Possible in 8 Minutes)
8 Dumbbell Power Snatch
8 Toes to Bar
16 Calorie Row

(Try and maintain unbroken sets on both the snatch and toes to bar. Pace the row so as when you reach 16 calories you can get off the rower and start the power snatches within 5-10s.)

Part B
For Time:
Once off 1600m Run, Directly into - 10 rounds: 5 Dumbbell Thrusters, 8 Burpee Over Dumbbells

WORKOUT 10

Part A
E3MOM for 18 minutes
(Every 3 Minutes on the 3 Minutes)
200 metre run
15 Kettlebell Swings
10 Box Jumps
NOTE: All in the same 3 minute window

(Sprint each round to earn as much rest as possible. Ensure you get a minimum 60s rest on the first round and adjust the run accordly.)

Part B
14 Minute AMRAP
(As Many Rounds As Possible in 14 Minutes
20 Body Weight Squats
15 Pull Ups
10 Push Ups

WORKOUT 09

Part A
For Time - 4 Rounds:
44 Double Unders
33 Wall Balls
22 Calorie Ski Erg

(Aim for sustained pace across all rounds, try and finish as fast as you started.)

Part B
For Time
30 Deadball Over the Shoulder - 2RIR

Part C
EMOM for 12 Minutes
(Every Minute On the Minute for 12 Minutes)
1st Min: 20 Hollow Rocks
2nd Min: 20 Dumbbell Renegade Rows

WORKOUT 08

Part A
For Time:
100 Double Unders
80 Wall Balls
60 Calorie Row
40 TRX Row
20 Deadball Over Shoulder

(This is about pacing, break the sets up as you need to ensure that you dont max out early. This is a long one!)

Part B
10 Minute EMOM
(Every Minute On the Minute for 10 Minutes)
8 Burpee Box Jump Overs

WORKOUT 07

Part A
16 min EMOM
(Every Minute On the Minute for 16 Minutes)
1st minute - 200 metre run
2nd minute - 15 Slam Balls
3rd minute - 10 Burpees
4th minute - Rest

(This is about repeatable efforts, aim to finish each block of work between 35-45s allowing a small amount of rest. Alter the work amounts to achieve this.)

Part B
For Time:
21 Calorie Bike
18 Pull Ups
15 Push Ups
12 Dumbbell Front Squats

WORKOUT 06

Part A
9 Minute AMRAP
(As Many Rounds As Possible in 9 mins)
12 Box Jumps, 8 Dumbbell Front Squats, 4 Dumbbell Thrusters

(Pace the box jumps so that you can try and hold onto the dumbells for the full complex without putting them down. Pick a weight that you can complete the first round unbroken and try and hold on from there.)

Part B
9 Minute AMRAP
(As Many Rounds As Possible in 9 mins)
12 Calorie Ski Erg, 8 Toes to Bar

Part C
9 Minute AMRAP
(As Many Rounds As Possible in 9 mins)
12 Dumbbell Push Press, 150 meter Run 

NOTE: Rest 5 mins between each AMRAP

WORKOUT 05

Part A
8 Rounds
15 Kettlebell Swings, 20 seconds Assault Bike Sprint, 2 minute Rest

(Attack each rounds as hard as you can and try to hold onto the same intensity on the bike from round to round.)

Part B
For Time: 2000m Row

WORKOUT 04

Part A
For Time: 100m sled push, 1000m run

(Go hard from the start and try and hold onto a fast pace for the run. Pick a weight on the sled that allows you to move quickly with little rest.)

Part B
For Time: 5 Rounds
15 V Snaps, 18 Box Jumps, 21 Wall Balls

WHAT IS RIR?

Repetitions In Reserve (RIR)

WORKOUT 03

Part A
3 x 3min AMRAP with 2min rest between sets
(AMRAP = As Many Rounds as Possible)
8 deadball over shoulder
16 TRX row
Max distance row in remaining time

(These are 100% effort blocks of 3 minutes! Leave nothing in the tank because you have the 2mins between to get your breath back. Pick a deadball weight that allows you to do the 8 deadball over in under 60s)

Part B
5 Rounds
60s Bike
45s Farmer Carry
30 Elbow Plank
90s rest

WORKOUT 02

Part A
12 Min AMRAP
(As Many Round As Possible in 12 Mins)
3 Pull Ups, 3 Dips, 3 Calorie Bike
6 Pull Ups, 6 Dips, 6 Calorie Bike
9 Pull Ups, 9 Dips, 9 Calorie Bike
12 Pull Ups, 12 Dips, 12 Calorie Bike
15 Pull Ups, 15 Dips, 15 Calorie Bike
etc.

(Try to stay unbroken for as long as you can for each set of pull ups and dips. Once you can no longer go unbroken, break the sets into amounts that allow you to keep moving, with no more than 5s rest between. Pace the bike so that you can get straight back to work of the pull ups when done.)

Part B
EMOM for 10 Min
(Every Minute on the Minute for 10 Minutes)
100m Sprint

Part C
3 Sets - 20 Bicycle Crunch, 20 Verticle Toe Touch, 40 Mountain Climber

WORKOUT 01

Part A
For time: 600m run, 21 Kettlebell Swings, 21 Box Jumps,
400m run, 18 Kettlebell Swings, 18 Box Jumps,
200m run, 15 Kettlebell Swings, 15 Box Jumps.

(This is all about pacing! Try to finish the workout at the same pace you start. Pick a challenging Kettlebell weight that makes you second guess whether you can go unbroken each set.)

Part B
2 x 500m Row, 2 min rest between,
4 x 250m row, 1 min rest between

Part C
6 rounds - 30 secs hollow hold, 30 secs rest