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 85%
Conditioning
15 min AMRAP:
3 double DB shoulder to overheads 50/35 lbs
6 Chest-to-bar pullups
9 box jumps over 24/20 in
Goal: 9+ rounds
Part A
For time:
Buy-in: 800m run (together)
Then, 20 rounds of:
7 front squats [BB: 135/95 lbs, DBs: 2x50/35 lbs]
5 burpee box jumps 24/20 in
3 toes to bars
Then, buy-out: 800m run (together)
Note: Partners alternate full rounds
Time cap: 32 min
Part A
4 rounds for total time:
1,500m/1,1200m
-- rest 1 min
Part B
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
Paused Back Squat
Every 3 min for 3 sets:
5 paused back squats with 3 sec pause at the bottom
Note: Aim to be around 75%, similar to last week.
EVF Games 2026 - Workout 5
For time:
Buy-in: run 1 mile
-- then, 30-20-10 reps of:
Wall balls, 20/14 lbs, 10/9 ft.
Power cleans
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
Every 90 sec for 8 sets:
1 power snatch + 1 squat snatch
Start around 70% and build to a heavy complex for the day
EVF Games 2026 - Workout 4
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
Sign up for the EVF Games 2026 at https://evf-competition.vercel.app
Log your Workout 1 score today!
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