Hand-pick parts from each section to assemble your own workout.
Circle up and get to work.
Standard Warm-O
Circle up, all reps in cadence unless noted.
Warm-A-Rama Superset
All Over Warm-O
Brief Warm-O-Rama
4-count IC
Circle up, all reps in cadence.
Perform 10 reps of each movement, rest 20 seconds at the bottom, then complete a second round at 8, then 6, then 4, etc.
Line the PAX up on the Goal Line facing the 25-yard line.
A fast-paced circuit to light up the chest and core before hitting the full length of the field. Start the goal line with the first exercise, then bear crawl to the 20 yard line and do the second exercise, bernie back to the goal line. Each full lap, you reduce by (1) rep down, so 9 at the goal line, 9 at the 20 yard line, etc. etc.
Mark off a short 20-yard lane. Perform the reps at the baseline, travel 20 yards to reset, then return. Descend the rep ladder from 7 down to 1, but multiply reps per station:
Find a stretch of grass, path, or parking lot roughly 40 yards long.
Grab one block per PAX, line up on baseline. 25+-yard travel distance. Repeat Twice.
Mean ol' Pre-Thang 30yr Bear Crawl Standing Broad Jump Back, Jump as far as possible, after every 3rd jump, do 3 burpees.
Complete 11's while increasing the run by 10 yards each round. 10 HR Merkins > 10 Yard Run > 1 Kraken Burpees 9 HR Merkins > 20 Yard Run > 2 Kraken Burpees etc.
Dark Web Complex for Arms and Legs
No breaks, straight through.
Start a timer, Start each movement at the top of the minute; remaining time within that minute is rest. Repeat twice.
The PAX starts on the Goal Line. Run out to each target marker, complete the descending/ascending ladder movements, and return to the South Goal Line via a recovery jog or designated movement. 5 Burpees when you get back to the home goal line, every time.
Utilizes the full 100-yard field to hit heavy volume across legs, upper body, and core without making distance running the primary driver. Movement between stations alternates between dynamic locomotion and short recovery jogs.
Two stations separated by exactly 15 yards. Classic 11s format (Total reps across both exercises always equal 11).
Run a lap, adding an exercise each time starting from the bottom, repeat all previous exercises and add a new one each lap.
Ruck until the time runs out.
Go play some ultimate football
Pair up. Partner A runs a darkness loop (roughly 100-150 yards—keep the path flat/clear for safety). Partner B grinds out the reps at home base.
Coupons at home base. Modest rep targets with regular merkins and sit-ups to relieve shoulder strain, plus standard 25-yard mosey recovery between sets.
5 work outs for a 5 stop String of Pearls.
2 man grinder for Core. Looking for total reps, not individual, add your reps to your partner and take turns running until all have been completed.
MAIN EVENT — “BOBBY HURLEY’S 40”
Partner A Hill Sprint 5 Kraken Burpees Return Partner B Complete cumulative reps: 100 Makhtar N'Diayes 200 Jump Squats Switch until complete.
Hill Grinder Partner A Bear Crawl to the top 5 Box Jumps (or Step-Ups) Sprint back down Partner B Complete cumulative reps: 150 Dips 150 Derkins Switch until complete.
Partner A Run 200m Partner B Complete cumulative reps: 100 Jump Squats 150 Big Boy Sit-ups 200 Bonnie Blairs (100 each leg) Switch every lap until all reps are complete.
200m Sprints around a track, then slow mosey to the center for a round of core by a random PAX.
String of Pearls with leg-focused stations. Should be time for Mary.
Find a wall and get to it, then partner up and do cumulative reps, one partner does reps while the other runs 50 yards and returns, resuming the count of the last partner.