2026 GAMES WORKOUTS

1,000m row, then 5 rounds of 25 pull-ups and 7 push jerks

7,200m trail run

1-rep-max back squat

1-rep-max shoulder press

1-rep-max deadlift

20 laps on the grass oval track, for time

For time: 200m swim, 40 burpees, 150m swim, 30 burpees, 100m swim, 20 burpees, 50m swim, 10 burpees

For time: Snail push, legless rope climbs, 30 toes-to-bars, rope climbs, Snail push

For total distance: 1 throw right, 1 throw left, 1 throw backward (Men: 30lb, Women: 20lb)

4 rounds for time: 660m run + 10 hang squat cleans (Men: 225lb, Women: 155lb)

For time: handstand walk course

3 rounds for time: 21 toes-to-bars, 7 unbroken power/hang/squat snatches (Men: 95lb, Women: 65lb)

500m sprint

For time: 10/15/20 bar muscle-ups, 15/20/25 GHD sit-up wall-ball shots, 20/25/30 triple-unders, 1/2/3 pig flips

Progressive snatch with elimination rounds. Men: 225-285 lb ladders. Women: 145-185 lb ladders.

21-18-15 reps for time: Echo bike calories and thrusters (increasing load)

For time: 20 shuttle box jumps, seated sled pull, 3x 30-ft yoke carry (increasing weight)

For time: Row 3,600m then Ski 3,600m

AMRAP in 5 minutes: 4 forward rolls to support + 3 backward rolls to support

5-8-13 reps for time: deficit handstand push-ups and double-KB deadlifts, then 89-ft KB overhead walking lunge