Warm up
2 min cardio of choice then 3 rounds of:
5 inch worms
5 per side half kneeling KB bottom up presses
5 PVC Cuban presses
EVF Games 2026 - Workout 3
5 rounds of 4 min AMReps:
400m run
40 single DB deadlifts 50/35 lbs
Max bench presses in the remaining time 135/95 lbs
-- rest 4 min between each round
Warm Up
Warm up
2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats
Clean & Jerks
Part A (~7-8 min)
Paused muscle clean & push press - 4x3 with 2 sec pause above the knee in each rep.
Part B
10 min EMOM:
1 power clean & jerks at 70%+
Build to a moderately heavy rep for the day with sound mechanics
EVF Games 2026 - Workout 2
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Warm up
3 rounds of:
1 min cardio
5 strict hanging leg raises
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts
Banded Deadlift
Every 3 min for 5 rounds:
3 banded deadlifts ~75%
immediately followed by 25 ft. backwards broad jumps in as few jumps as possible
-- rest as needed between the supersets
Warm up
2 rounds of:
1 min cardio of choice
5 cobra pushups
5 per side KB bottom up presses
5 strict hanging knee raises
Bench Press
Every 2 min for 8 rounds:
2 bench presses at 80%
Conditioning
3 rounds, each for time, of:
20/16 cal row
50 ft. burpee broad jumps
15 box jumps over 24/20 in
50 ft. burpee broad jumps
20/16 cal row
-- rest 90 sec between each round
Time cap: 22 min
In teams of 2, 30 min AMReps, one partner working at a time, splitting as desired:
Buy-in: 50/40 cal row
-- then 20-18-16-14-12-10-8-6-4-2 reps of:
Power snatches [BB: 115/80 lbs, DBs: 2x50/35 lbs]
Front rack lunges [BB: 115/80 lbs, DBs: 2x50/35 lbs]
-- then, 50/40 cal row
-- then, in the remaining time, AMRAP of "Cindy"
"Cindy": 5 pullups + 10 pushups + 15 air squats
Partners alternate movements on "Cindy"
Part A
Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out
Tempo Back Squat
Every 3 min for 3 sets:
3 tempo back squats at 33X1 tempo
Note: Stay around 75% and focus on tempo and speed coming up
Conditioning Benchmark
"Juneteenth"
6 rounds for time:
19 hang power cleans 75/55 lbs
18 push presses 75/55lbs
65 double unders
Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Snatches
Part A - Power snatches
2 at 72.5%
2 at 77.5%
2 at 80%
Part B - Squat snatches
3x2 at 85%
Note: reference weights is estimated full snatch 1RM.
Conditioning
Warm up
Dynamic warm-up with your coach, and 10 min to practice pistol progressions:
Scaling options:
Single leg box squats (or on med ball)
Single leg box step up/down
Curtsy squats
Single leg squat with heel on plate
Single leg squat holding plate as counter balance
Pistols
Endurance
Warm up
2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats
Clean & Jerks
Part A (~7-8 min)
Hang muscle clean & push press - 4x3 from below the knee
Part B
In 6 min, build up to a single power clean and jerk of ~80%
Then, at 6 min, every 90 sec for 4 rounds:
2 power clean & jerks at 75%
Conditioning Benchmark
Warm up
3 rounds of:
1 min cardio
5 strict hanging leg raises
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts
Banded Deadlift
Every 3 min for 5 rounds:
4 banded deadlifts ~70%
immediately followed by 3 broad jumps for distance
-- rest as needed between the supersets
Note: alternatively, use 85% of your recent deadlift 5RM.
Banded deadlift setup: https://www.youtube.com/watch?v=cmYG-tfNCfk