ALL WEEKLY WORKOUTS HAVE A 12 MINUTE TARGET IF SCALED CORRECTLY!
Please consult with your friendly Aloha Personal Trainer for your own unique modifications to the workout!
23.29
4 Rounds for time
15 Wall Ball 14/10#
15 American Swings 16/12kg
15 Calorie Row
23.28
3 Rounds for Time
30 Bodyweight Squats
20 Calorie Ski
10 Power Cleans 95/65
23.27
Three - 3 minutes rounds
1 minute rest in between each round
12 Hand Release Pushups
18 Calorie Row
Max Burpees in remaining time
Score is the lowest round of burpees
23.26
5 Rounds for Time
5 Pullup
6 Ground to Overhead 95/65
7 Burpee
23.25
Every 2 minutes for 12 minutes
8 Calorie Row
8 Wall Ball 20#/14#
Increase reps by 2 every 2 minutes
Workout is complete when unable to complete given reps in the round.
Perfect Score is 18
23.24
For Time:
50 Power Step Ups 20”/16”
2 Lap Run
50 Butterfly Situps
2 Lap Run
23.23
Death By:
Every 2 Minutes for 12 minutes
8 Calorie Row
8 Wall Ball 20/14
Rest in remaining time till 2 mins
10 Calorie Row
10 Wall Ball 20/14
Rest in remaining time till 4 mins
12 Calorie Row
12 Wall Ball 20/14
Rest in remaining time till 6 mins
14 Calorie Row
14 Wall Ball 20/14
Rest in remaining time till 8 mins
16 Calorie Row
16 Wall Ball 20/14
Rest in remaining time till 10 mins
18 Calorie Row
18 Wall Ball 20/14
*Finish the round of 18 to get a perfect score
23.22
“Baby Murph”
1 Lap Run (300m)
8 Rounds
5 Pullups
10 Pushups
15 Squats
1 Lap Run
23.21
1 Lap Run
25 Russian Swings 20/16kg
15 DB Push Press 30/20#
1 Lap Run
20 Russian Swings
15 DB Push Press
23.20
23.3 Retest
For Time
45 Calorie Row
40 Thruster 65/45
35 Burpess
23.19
4 Rounds
10 Burpee Box Step Up (alternate feet) 24/20
10 Power Clean 95#/65#
12 Minute Cap
23.18
12 Minutes Max Meters on the Rower
Buy in - 10 Thruster 64#/45#
Minute 2 - 9 Thruster
Minute 4- 8 Thruster
Minute 6- 7 Thruster
Minute 8- 6 Thruster
Minute 10- 5Thruster
Score is total meters rowed
23.17
12 Minutes
7 Burpee
11 Cal Ski
1 Lap Run (300m) with med ball on right shoulder 14/10#
7 Burpee
11 Cal Ski
1 Lap Run (300m) with med ball on left shoulder 14/10#
7 Burpee
Max Effort Ski for Cals in the remaining time
Score is total calories skied at the finish
23.16
3 - 3 minute rounds with a 1 minute rest in between
30 Reverse Lunges
250m Row
AMREP (as many reps as possible) American Swings 20kg/16kg
*Score is the lowest score from the 3 rounds
23.15
Ladder for time 12 Minute CAP
1 Clean and Jerk 75#/45#
5 Ring Rows
7 Situps
9 Air Squats
2 Clean and Jerk
5 Ring Rows
7 Situps
9 Air Squats
3 Clean and Jerk
5 Ring Rows
7 Situps
9 Air Squats
Etc till 10
23.14
12 Minute AMRAP Ladder
5 Hang Clean 75/45
5 Push Press
5 Backsquat
5 Knees to chest
10 Hang Clean 75/45
10 Push Press
10 Backsquat
10 Knees to chest
etc. As High as you can go in 12 mins
23.13
30 Box Jump 20/16inch
1000m Row
30 TRX Row with Hip Extension
23.12
2 Minutes and 30 Seconds
As Many Calories as Possible on the Recumbent Bike (you set resistance)
30 Second Rest
2 Minutes and 30 Seconds
As Many Manmakers as Possible 20/10
30 Second Rest
2 Minutes and 30 Seconds
As Many Calories as Possible on the Recumbent Bike (you set resistance)
30 Second Rest
2 Minutes and 30 Seconds
As Many Manmakers as Possible 20/10
30 Second Rest
Score is total calories accumulated + Total Manmakers
23.11
For Time
1 Lap Run
3 Rounds
25 Wall Ball Shots 14/10
20 Calorie Ski
1 Lap Run
23.10
12 Minute AMRAP
4 Calorie Row
4 Alternating Dumbbell Goblet Reverse Lunges 25/15
4 Alternating Dumbbell Hang Snatch 25/15
8 Calorie Row
8 Alternating Dumbbell Goblet Reverse Lunges 25/15
8 Alternating Dumbbell Hang Snatch 25/15
12 Calorie Row
12 Alternating Dumbbell Goblet Reverse Lunges 25/15
12 Alternating Dumbbell Hang Snatch 25/15
Etc until 12 mins
*each side counts as a rep, only one dumbbell is needed
*target is to finish the round of 16
23.9
For Time:
3 Rounds
15 Deadlift 65#/45#
15 Hang Clean
15 Push Press
15 Backsquat
*WORKOUT STARTS WITH 5 BURPEES AND YOU MUST DO 5 BURPEES EVERY MINUTE ON THE MINUTE
23.8
For time:
5 Rounds
8 Dumbbell Thruster 15/12#
8 Renegade Row 15/12# (4 each side)
5 Rounds
8 Sumo Deadlift High Pull 16/12kg
8 V-Ups
23.7
3 - 3 minute rounds with a 1 minute rest between each round
Round 1 (3 minutes)
9 box Jumps 20/16”
9 Burpees
Row for Cals in Remaining time
1 Minute Rest
Round 2 (3 minutes)
12 Box Jumps
12 Burpee
Row for Cals in the remaining time
1 minute rest
Round 3 (3minutes)
15 Box Jumps
15 Burpee
Row for Cals in the remaining time
Score is total amount of calories rowed
23.6
3 Rounds
10 Clean and Jerk 85# / 55#
20 Situps
30 Box Step Ups 20”/16”
23.5
7 Rounds for Time
20 Jumping Jacks
11 Goblet Squat 16/12kg
7 Knees to Chest or V-up
23.4
40-30-20-10
Calorie Ski
American Swing 16/12kg
23.3
For Time
45 Calorie Row
40 Thruster 65/45
35 Burpee
23.2
Three 4 Minute Rounds
At the start of each round run 300m
In the remaining time do as many rounds as possible of
3 Power Cleans 75/45
6 Pushups
9 Air Squats
*Score is total number of 3-6-9 completed after the run. Each round start with a 300m run. No rest in between each round.
23.1
“2023”
20 Knees to Chest
23 Front Squat
20 Burpees
23 Deadlifts
20 Hang Cleans
23 Shoulder to Overhead
Please consult with your friendly Aloha Personal Trainer for your own unique modifications to the workout!
23.29
4 Rounds for time
15 Wall Ball 14/10#
15 American Swings 16/12kg
15 Calorie Row
23.28
3 Rounds for Time
30 Bodyweight Squats
20 Calorie Ski
10 Power Cleans 95/65
23.27
Three - 3 minutes rounds
1 minute rest in between each round
12 Hand Release Pushups
18 Calorie Row
Max Burpees in remaining time
Score is the lowest round of burpees
23.26
5 Rounds for Time
5 Pullup
6 Ground to Overhead 95/65
7 Burpee
23.25
Every 2 minutes for 12 minutes
8 Calorie Row
8 Wall Ball 20#/14#
Increase reps by 2 every 2 minutes
Workout is complete when unable to complete given reps in the round.
Perfect Score is 18
23.24
For Time:
50 Power Step Ups 20”/16”
2 Lap Run
50 Butterfly Situps
2 Lap Run
23.23
Death By:
Every 2 Minutes for 12 minutes
8 Calorie Row
8 Wall Ball 20/14
Rest in remaining time till 2 mins
10 Calorie Row
10 Wall Ball 20/14
Rest in remaining time till 4 mins
12 Calorie Row
12 Wall Ball 20/14
Rest in remaining time till 6 mins
14 Calorie Row
14 Wall Ball 20/14
Rest in remaining time till 8 mins
16 Calorie Row
16 Wall Ball 20/14
Rest in remaining time till 10 mins
18 Calorie Row
18 Wall Ball 20/14
*Finish the round of 18 to get a perfect score
23.22
“Baby Murph”
1 Lap Run (300m)
8 Rounds
5 Pullups
10 Pushups
15 Squats
1 Lap Run
23.21
1 Lap Run
25 Russian Swings 20/16kg
15 DB Push Press 30/20#
1 Lap Run
20 Russian Swings
15 DB Push Press
23.20
23.3 Retest
For Time
45 Calorie Row
40 Thruster 65/45
35 Burpess
23.19
4 Rounds
10 Burpee Box Step Up (alternate feet) 24/20
10 Power Clean 95#/65#
12 Minute Cap
23.18
12 Minutes Max Meters on the Rower
Buy in - 10 Thruster 64#/45#
Minute 2 - 9 Thruster
Minute 4- 8 Thruster
Minute 6- 7 Thruster
Minute 8- 6 Thruster
Minute 10- 5Thruster
Score is total meters rowed
23.17
12 Minutes
7 Burpee
11 Cal Ski
1 Lap Run (300m) with med ball on right shoulder 14/10#
7 Burpee
11 Cal Ski
1 Lap Run (300m) with med ball on left shoulder 14/10#
7 Burpee
Max Effort Ski for Cals in the remaining time
Score is total calories skied at the finish
23.16
3 - 3 minute rounds with a 1 minute rest in between
30 Reverse Lunges
250m Row
AMREP (as many reps as possible) American Swings 20kg/16kg
*Score is the lowest score from the 3 rounds
23.15
Ladder for time 12 Minute CAP
1 Clean and Jerk 75#/45#
5 Ring Rows
7 Situps
9 Air Squats
2 Clean and Jerk
5 Ring Rows
7 Situps
9 Air Squats
3 Clean and Jerk
5 Ring Rows
7 Situps
9 Air Squats
Etc till 10
23.14
12 Minute AMRAP Ladder
5 Hang Clean 75/45
5 Push Press
5 Backsquat
5 Knees to chest
10 Hang Clean 75/45
10 Push Press
10 Backsquat
10 Knees to chest
etc. As High as you can go in 12 mins
23.13
30 Box Jump 20/16inch
1000m Row
30 TRX Row with Hip Extension
23.12
2 Minutes and 30 Seconds
As Many Calories as Possible on the Recumbent Bike (you set resistance)
30 Second Rest
2 Minutes and 30 Seconds
As Many Manmakers as Possible 20/10
30 Second Rest
2 Minutes and 30 Seconds
As Many Calories as Possible on the Recumbent Bike (you set resistance)
30 Second Rest
2 Minutes and 30 Seconds
As Many Manmakers as Possible 20/10
30 Second Rest
Score is total calories accumulated + Total Manmakers
23.11
For Time
1 Lap Run
3 Rounds
25 Wall Ball Shots 14/10
20 Calorie Ski
1 Lap Run
23.10
12 Minute AMRAP
4 Calorie Row
4 Alternating Dumbbell Goblet Reverse Lunges 25/15
4 Alternating Dumbbell Hang Snatch 25/15
8 Calorie Row
8 Alternating Dumbbell Goblet Reverse Lunges 25/15
8 Alternating Dumbbell Hang Snatch 25/15
12 Calorie Row
12 Alternating Dumbbell Goblet Reverse Lunges 25/15
12 Alternating Dumbbell Hang Snatch 25/15
Etc until 12 mins
*each side counts as a rep, only one dumbbell is needed
*target is to finish the round of 16
23.9
For Time:
3 Rounds
15 Deadlift 65#/45#
15 Hang Clean
15 Push Press
15 Backsquat
*WORKOUT STARTS WITH 5 BURPEES AND YOU MUST DO 5 BURPEES EVERY MINUTE ON THE MINUTE
23.8
For time:
5 Rounds
8 Dumbbell Thruster 15/12#
8 Renegade Row 15/12# (4 each side)
5 Rounds
8 Sumo Deadlift High Pull 16/12kg
8 V-Ups
23.7
3 - 3 minute rounds with a 1 minute rest between each round
Round 1 (3 minutes)
9 box Jumps 20/16”
9 Burpees
Row for Cals in Remaining time
1 Minute Rest
Round 2 (3 minutes)
12 Box Jumps
12 Burpee
Row for Cals in the remaining time
1 minute rest
Round 3 (3minutes)
15 Box Jumps
15 Burpee
Row for Cals in the remaining time
Score is total amount of calories rowed
23.6
3 Rounds
10 Clean and Jerk 85# / 55#
20 Situps
30 Box Step Ups 20”/16”
23.5
7 Rounds for Time
20 Jumping Jacks
11 Goblet Squat 16/12kg
7 Knees to Chest or V-up
23.4
40-30-20-10
Calorie Ski
American Swing 16/12kg
23.3
For Time
45 Calorie Row
40 Thruster 65/45
35 Burpee
23.2
Three 4 Minute Rounds
At the start of each round run 300m
In the remaining time do as many rounds as possible of
3 Power Cleans 75/45
6 Pushups
9 Air Squats
*Score is total number of 3-6-9 completed after the run. Each round start with a 300m run. No rest in between each round.
23.1
“2023”
20 Knees to Chest
23 Front Squat
20 Burpees
23 Deadlifts
20 Hang Cleans
23 Shoulder to Overhead
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