Every workout from every year of the AP Games.
Workout 1
For Time (Team of 3) / 12 minutes
One partner works through pull-up variations, squat cleans, and shoulder-to-overheads while one partner hangs from the rig and the third rests. Rotate after each full round.
Workout 2
Two Parts / 18 minutes
Part A: Max calorie row. Part B: AMRAP of double/single unders, toes-to-bar or knee raises, and a 150m team run.
Workout 3
For Time (Team of 3) / 9 minutes
Sled pushes with sandbag holds and alternating dumbbell snatches. Weights scale by division.
For Time (Team of 3)
A re-release of the classic 2019 Workout #5. Synchronized burpees followed by staggered individual work stations with dumbbell cleans, deadlifts, and barbell snatches.
Team of 3, Simultaneous Work
One athlete paces with a farmer's carry while the other two work through ascending ladders of sandbag throws and thrusters. Work stops when the pacer stops.
15 Rep Max Front Squat / 8 minutes
Teams declare a weight and complete 15 combined front squat reps across all 3 athletes. Every athlete must do at least 1 rep for the attempt to count.
3 Rounds, Follow the Leader / 9 minutes
Sequential relay — each athlete completes a full round of echo bike, lateral burpees, and hang clean & jerks before the next athlete starts.
For Time (40-30-20) / 8 minutes
Synchronized chest-to-bar pull-ups and synchronized thrusters. Two athletes work while one rests — rotation allowed anytime.
Workout 4
One athlete performs TTB/situps while teammates simultaneously hold — one hanging from a pull-up bar, one in a farmer carry hold. Rotation occurs after each DB snatch round.
8 Minutes / 8 minutes
Each athlete takes on a different max-effort lift. Combined total weight across all three lifts determines the score.
For Time / 9 minutes
Decreasing athlete count on the ski erg with synchronized toes-to-bar between rounds. Athletes rotate through work stations.
For Time, Relay Style / 10 minutes
Inverse rep distribution — Athlete A does more wall balls and fewer snatches, while Athlete C does the opposite. Each athlete completes all their work before the next goes.
2 Rounds For Time, Relay Style / 11 minutes
Echo bike, burpees over bar, axle deadlifts, and a sandbag bear hug hold. Athletes relay through full rounds with the sandbag hold triggering the next athlete's start.
Workout 5
AMRAP 6 Minutes / 6 minutes
Ascending ladder of box jump overs and gymnastics movements while one athlete rows for calories. Two work, one rests — switch anytime.
Online Qualifier
Qualifier #1
Ground to overhead with weighted scoring multipliers. Clean & jerk and/or snatch permitted. Athlete A reps count x3, Athlete B x2, Athlete C x1.
Qualifier #2
Decreasing row calories followed by max burpee box jump overs in each interval.
Qualifier #3
Each athlete does the same movements but with different rep schemes: A does 1 round of 12-15-18, B does 2 rounds of 6-7-9, C does 3 rounds of 4-5-6.
7 Minutes / 7 minutes
Establish a 7 rep max front squat. All three athletes' successful weights added together for the team score.
For Time / 18 minutes
Staggered row distances and jump rope reps — Athlete A rows shortest but does the most double unders.
AMRAP 12 Minutes / 12 minutes
One teammate must be hanging from the rig at all times for reps to count. Wall balls, gymnastics, and max effort pull-up variations.
6-Minute AMRAP / 6 minutes
One athlete on the ski erg for calories while two others cycle through sandbag carries, sled pushes, and sled drags.
3 Rounds For Time / 8 minutes
Teams must rotate movements each round. Synchronized burpees kick off each round, followed by DB cleans, deadlifts, and axle bar snatches.
Max effort shoulder to overhead from the rack. Each athlete gets 3 minutes — Athlete A: 1RM, Athlete B: 3RM, Athlete C: 5RM.
Each athlete individually completes TTB, rowing, then max effort clean & jerks in 5 minutes.
Descending reps of chest-to-bar pull-ups with constant burpee box jumps between sets.
Teams must achieve 15 combined hang clean reps at a single weight across all 3 athletes. All team members must lift the same weight.
10-Minute AMRAP, Relay Style / 10 minutes
Each athlete does 10 burpees over the bar then max effort thrusters. When the bar touches the ground, the next athlete goes.
11-Minute AMRAP / 11 minutes
Three-person rotation through front squats, shoulder to overhead, and pull-ups (or SDLHP). Axle bar for all barbell movements.
Simultaneous Stations
Three athletes work simultaneously on different stations: TTB/knee raises, clean & jerks, and rowing.
For Time, Sequential / 12 minutes
Inverse rep distribution relay — Partner A does 75 wall balls + 25 DB snatches, Partner B does 50+50, Partner C does 25+75.
Each athlete rows 1,000m then completes pull-up variations based on division.
Three-movement cycle with dumbbells and burpee box overs. Each athlete rotates through rounds.
