Misfit Athletics Cycle 3 Limited & No Equipment Modified Program

WOD 1 - LIMITED WOD 1 - NO WOD 2 - LIMITED WOD 2 - NO

Day WOD 1 - MFT WOD 2 - MFT
EQUIPMENT EQUIPMENT EQUIPMENT EQUIPMENT

3. Conditioning - For Time 3. Conditioning - For Time 3. Conditioning - For Time 4. Bitchwork - For Reps 4. Bitchwork - For Reps 8 Rounds
Hill Sprints that stay
AMRAP 20 Minutes AMRAP 20 Minutes AMRAP 20 Minutes 8 Rounds 8 Rounds between :20 and :30
Run 200m Run 200m Run 200m Max Distance on C2 Bike at Choose from the list below Rest 2:00
15 GHD Sit Ups 12 Toes to Bar 12 V Ups* RPMs >110/105, Damper @ Rest 2:00
Run 200m Run 200m Run 200m 5/3 If your hill is too short for
15 Strict HSPU 15 Strict HSPU 15 Strict HSPU Rest 2:00 Max Distance on C2 Rower in this time domain you may
Day 1
:30, Damper @6/4 add a vest, or walk back
down and repeat a second
Max Distance on Ski Erg in sprint per round.
:30, Damper @7/5

Max Distance on AAB at

RPMs>95/80
Breathing and midline fatigue are surely going to make strict handstand push ups The intended stimulus for today's bitchwork 100% effort via rapid cycling of revolution,
difficult, regardless of which version you are doing. If you're unable to use a GHD or pull strokes or steps. The time domain is meant to be :20 to :40 per interval. For those of you
Notes
up bar for toes to bar, really focus on having those hands and feet meet over your running, focus on force production through the feet with quick powerful steps as you
bellybutton. accelerate to full speed up the hill.
3. Interval - For Reps 3. Interval - For Reps 3. Interval - For Reps 4. Bitchwork - For Time 4. Bitchwork - For Time 4. Bitchwork - For Time

EMOM 12 Minutes - EMOM 12 Minutes - EMOM 12 Minutes - 6 Rounds 6 Rounds 6 Rounds

Alternating Movements Alternating Movements Alternating Movements 300/250m Ski 300m Run 300m Run
8 Burpee Get Overs 48/40" 8 Burpee Get Overs 48/40"* 10 Burpee Box Get Overs 600/500m Row 20 Bar Facing Burpees 20 Burpees
8 Front Squats 225/155lbs 8 Sandbag Bear Hug Squats 36/30"* 1800/1600m C2 Bike X Distance Machine* 60m Walking Lunge
Day 2 OR 8 KB/DB Goblet Squats 8 Squat Jumps to 16/12" Rest 3:00 Rest 3:00 Rest 3:00
If you fail a round, keep Target
going and continue to do as *Find a ledge anywhere near *Choose one of the following
many reps of the current chest height, hoist yourself *30/24=12 Reps, 24/20"=14 1800/1600m C2 Bike
movement as you can each up and jump back down for 1 Reps. Get over box any way. 900/800m Row
minute. rep 900/800m Ski
**Light weight = 12 Reps 2k AAB
The goal as you work through these six sets of each movement is to stay moving quickly, The first two movement serve to spike the heart rate and fatigue the legs. Push the pace
neither station should take more than :40 to complete the work. For those of you without of the first two movements and do your damndest to stay moving as you move through
the option of going heavy, you have to attack think about this workout a little differently. If the final movement, especially if the final movement is walking lunges. Take ownership of
Notes
you're using light weight/no weight to create an identical stimulus, you have to focus on your toughness and don't stop moving on that final movement, regardless of which it is.
driving quickly out of the squat, because strength adaptation is all about force production
(Force = mass X acceleration).
3. Conditioning - For Time 3. Conditioning - For Time 3. Conditioning - For Time 4. Bitchwork - For Time 4. Bitchwork - For Time 4. Bitchwork - For Time

20 Thrusters 95/65lbs 20 Thrusters 95/65lbs* 15 Air Squats "Top Gun" "Flight Simulator" Sprint/Walk Shuttle
20 Pull Ups 20 Push Ups 15 HSPU 10-20-30-40-50-40-30- 5-10-15-20-25-30-35-40
100' HS Walk 100' HS Walk 15 Push Ups 20-10 -45-50-45-40-35-30-25 Sprint the following
30 Thrusters 95/65lbs 30 Thrusters 95/65lbs 100' HS Walk UB Heavy Rope Double -20-15-10-5 distances in meters
30 Pull Ups 30 Push Ups 20 Air Squats Unders Unbroken Double Unders 20-40-60-80-100-80-60
Day 3 100' HS Walk 100' HS Walk 20 HSPU Rest as needed between Rest as needed between -40-20
40 Thrusters 95/65lbs 40 Thrusters 95/65lbs 20 Push Ups sets sets Walk back to starting line
40 Pull Ups 40 Push Ups 100' HS Walk and rest as long as you need
25 Air Squats to sprint all nine lengths
*Substitute DBs or KBs as 25 HSPU
needed. If Goblet or Bear 25 Push Ups
Hug Squats are necessary,
up the reps to 30-40-50.
Focusing on hip drive on the first movement (or two) should allow you to keep those Upping the ante on Flight Simulator can occur a few different ways, if you have a heavy
shoulders fresh enough to walk big chunks of handstand walks. As you climb deeper into rope, it's time to really see how proficient you are at jumping rope. If a heavy rope isn't
this workout it's critical that you keep your sets small and fast, too much time struggling available, taking risks and starting the next set before you're ready is another way to
Notes
under tension is a recipe for disaster on those HS walks. push adaptation. No rope? No problem. Use each sprint interval as an opportunity to
ratchet up intensity and then take your time walking to the start to repeat the effort next
round.
Fasted Cardio
Active Rest
Run 3 Miles @ 10k pace
Day
Every 0.5 miles, stop and perform 20 Slow Air Squats

1
 Misfit Athletics Cycle 3 Limited & No Equipment Modified Program

WOD 1 - LIMITED WOD 1 - NO WOD 2 - LIMITED WOD 2 - NO

Day WOD 1 - MFT WOD 2 - MFT
EQUIPMENT EQUIPMENT EQUIPMENT EQUIPMENT

5. Conditioning - For Time 5. Conditioning - For Time 5. Conditioning - For Time 3. Bitchwork - For Time 3. Bitchwork - For Time 3. Bitchwork - For Time

AMRAP 12 Minutes AMRAP 12 Minutes AMRAP 12 Minutes 5 Rounds 5 Rounds 5 Rounds

6 Devils Press 40/25s 6 Devils Press 40s/25s 12 Super Burpees* 30-20-10m Shuttle 10 Calorie Machine 30-20-10m Shuttle
12 HSPU 12 HSPU 12 HSPU Rest 4:00 8 Calorie Machine Rest 4:00
Ski 180m 6 Double DB Snatch 40s/25s 6 Calorie Machine
*Push-up to Jump Squat to Rest 4:00
Day 5
10m = 1 rep. Both DB movements can be 6" Target. Transition from
swapped out for their single push-up to bottom of jump Machine must settle to zero
arm variations. If greater squat any how. before restarting from dead
than 50/35lbs, keep the reps stop.
the same, if equal to or less
than 50/35lbs increase reps
to 9 for both movements.
Two (or one) of these movements takes no more than energy and effort, but if you are The reduction in distance and/or calories should allow you to keep the intensity high. The
wasteful in your efforts (inefficient) you are sure to struggle with your HSPU. Once you machine option should allow those of you out there who have machines to mix things up
Notes get to your HSPU, aggressive drive from your hips is critical to ensure you stay moving. as most of you are forced into a much higher running volume at this time. If you elect to
For some of you who struggle with HSPU, you may find it best to stick to two or three do the machine, you can change machines or stay on the same machine for all three
small, fast sets. calorie allotments, but be sure you reset your monitor after each amount.
4. Interval - For Time 4. Interval - For Time 4. Interval - For Time 7. Bitchwork - For Time 7. Bitchwork - For Time 7. Bitchwork - For Time

24 Burpees to a 12" Target 24 Burpees to a 12" Target 24 Burpees to a 12" Target 15K C2 Bike 7500m Row 6k Run
4 Rope Climbs 20 Chest to Bar Pull Ups Max Reps UB Strict HSPU 500m, Damper @ 7/6 250m, Damper @ 7/6 200m @10k Pacing
Rest 2:00 Rest 2:00 Rest 2:00 500m, Damper @ 4/3 250m, Damper @ 4/3 200m @5k Pacing
21 Burpees to a 12" Target 21 Burpees to a 12" Target 21 Burpees to a 12" Target 500m, Damper @ 2/1 250m, Damper @ 2/1 200m @Faster than 5k
4 Rope Climbs 20 Chest to Bar Pull Ups Max Reps UB Strict HSPU Pacing
Rest 2:00 Rest 2:00 Rest 2:00 7500m Ski
Day 6
18 Burpees to a 12" Target 18 Burpees to a 12" Target 18 Burpees to a 12" Target 250m, Damper @ 8/7
4 Rope Climbs 20 Chest to Bar Pull Ups Max Reps UB Strict HSPU 250m, Damper @ 5/4
Rest 2:00 Rest 2:00 Rest 2:00 250m, Damper @ 3/2
15 Burpees to a 12" Target 15 Burpees to a 12" Target 15 Burpees to a 12" Target
4 Rope Climbs 20 Chest to Bar Pull Ups Max Reps UB Strict HSPU
Rest 2:00 Rest 2:00 Rest 2:00
12 Burpees to a 12" Target 12 Burpees to a 12" Target 12 Burpees to a 12" Target
4 Rope Climbs 20 Chest to Bar Pull Ups Max Reps UB Strict HSPU
Pre-fatiguing gymnastics are crucial for creating the adaptation necessary to perform Pacing requires practice and practice requires focus. Whether you're using a monitor,
them when it matters. The goal is to be able to work through the gymnastics quickly, stopwatch or fitness tracker, pay attention to how you're feeling as your paces varies.
Notes ideally in no more than :45 per round. If you are performing the SHSPU, keep the
repetitions fast, we do not want to see over-extended slow reps as you work deep into
your set.
Fasted Cardio
Active Rest Hike 4 Miles with a 50/35lbs Pack
Day Use this as an opportunity to learn how to properly wear a pack with weight. Ideally, the weight sits up relatively high on your chest, not sunk all the way to the bottom of the pack. The
pack itself should also sit high up on your back and should a chest strap that pulls some of the weight off your shoulders. Dragging a sled with a 45/25lb plate works well for this too.
3. Conditioning - For Time 3. Conditioning - For Time 3. Conditioning - For Time 4. Bitchwork - For Reps 4. Bitchwork - For Reps 4. Bitchwork - For Reps

Run 400m Run 400m Run 400m 4 Rounds 4 Rounds 4 Rounds

30 Alternating DB Snatch 30 Below Knee Power 20 HSPU Max Distance Row @ :10 Max Distance Ski @ :10 faster Max Distance Run @ :10
50/35lbs* Snatch 45/35lbs Run 400m faster than your 2K 500m/ than your 2K 500m/split* faster than your 1 Mile Run
Run 400m Run 400m 30 HSPU split Rest 4:00 between rounds Split
60 Alternating DB Snatch 60 Below Knee Power Run 400m Rest 4:00 between rounds Rest 4:00 between rounds
50/35lbs Snatch 45/35lbs 20 HSPU Score is distance in meters.
Run 400m Run 400m Run 400m Score is distance in meters. Score is distance in meters.
Day 8
30 Alternating DB Snatch 30 Below Knee Power *Swap any of the following
50/35lbs Snatch 45/35lbs Max Distance C2 Bike @ :15
Run 400m Run 400m faster than your 2k 500m/
split ROW
*If switching to KB snatch,
keep reps and weight the Max Distance AAB @50% of
same, switch arms anytime your max wattage
keeping total reps even on
each arm.
This workout is sure to be a ":breathe-r" so it's important to use the non-running The "feel" for today's bitchwork is very uncomfortable as the pace we are after is
Notes movements to breathe and recover as you prepare yourself to push hard on the next run. something very difficult to hold for more than :60. Ramp up and hang on is the name of
the game today.

2
 Misfit Athletics Cycle 3 Limited & No Equipment Modified Program

WOD 1 - LIMITED WOD 1 - NO WOD 2 - LIMITED WOD 2 - NO

Day WOD 1 - MFT WOD 2 - MFT
EQUIPMENT EQUIPMENT EQUIPMENT EQUIPMENT

3. "Bike Tyson" - For Time
20/12 Calorie Assault Bike
20 Sandbag Cleans
150/100lbs
Rest 3:00
20 Sandbag Cleans
150/100lbs
20/12 Calorie Assault Bike
Day 9
3. "Spike Tyson" - For Time
20/15 Calorie Machine
20 Power Cleans 185/125lbs
Rest 3:00
20 Power Cleans 185/125lbs
20/15 Calorie Machine
3. "Hike Tyson" - For Time
20 Burpees to 12" Target
30 Squat Jumps to 12"
Target
Rest 3:00
30 Squat Jumps to 12"
Target
20 Burpees to 12" Target
4. Bitchwork - For
Completion
Until Failure
Every Minute for 7 Minutes
12/9 Calorie Ski
Every Minute for 7 Minutes
14/11 Calorie Ski
Every Minute for 7 Minutes
16/13 Calorie Ski
Every Minute for 7 Minutes
18/15 Calorie Ski
Every Minute for 7 Minutes
21/17 Calorie Ski
Every Minute for 7 Minutes
24/19 Calorie Ski
Your rest is your remaining
time in each window.
4. Bitchwork - For
Completion
Until Failure
Every Minute for 7 Minutes
12/9 Calorie Row OR C2 Bike
Every Minute for 7 Minutes
14/11 Calorie Row OR C2 Bike
Every Minute for 7 Minutes
16/13 Calorie Row OR C2 Bike
Every Minute for 7 Minutes
18/15 Calorie Row OR C2 Bike
Every Minute for 7 Minutes
21/17 Calorie Row OR C2 Bike
Every Minute for 7 Minutes
24/19 Calorie Row OR C2
Bike
Your rest is your remaining
time in each window.
4. Bitchwork - For
Completion
Until Failure
Every Minute for 7 Minutes
Run 50m
Every Minute for 7 Minutes
Run 100m
Every Minute for 7 Minutes
Run 150m
Every Minute for 7 Minutes
Run 200m
Every Minute for 7 Minutes
Run 250m
Every Minute for 7 Minutes
Run 300m
Your rest is your remaining
time in each window.

Until Failure
Every Minute for 7 Minutes
8/6 Calorie AAB
Every Minute for 7 Minutes
10/7 Calorie AAB
Every Minute for 7 Minutes
12/8 Calorie AAB
Every Minute for 7 Minutes
14/10 Calorie AAB
Every Minute for 7 Minutes
15/11 Calorie AAB
Every Minute for 7 Minutes
17/13 Calorie AAB
Two rounds, two bursts that are meant done at a 110%. Each of the two round should take As you work farther and farther into this piece it will be extremely challenging to recover
no more than 3 minutes to complete, if you're using a barbell do your best to hang onto it between efforts, which is precisely the idea. One strategy to assist you into getting into
Notes
for touch and go sets, or unbroken, if possible. If you're resorting to squat jumps be the latter round is to not "send" the early rounds.
explosive out of the bottom that squat and reach that 12" target.
3. "Joke's on You" - For Reps 3. "Joke's on You" - For Reps 3. "Joke's on You" - For Reps 4. Skill - For Completion 4. Skill - For Completion 4. Skill - For Completion

AMRAP 18 Minutes AMRAP 18 Minutes AMRAP 18 Minutes Climb the Ladder Climb the Ladder Climb the Ladder
30/24 Calorie C2 Bike 30/24 Calorie Machine Run 400m* Pull Up Pull Up Push Up
30 Wallballs 30/20lbs 45 Wallballs 20/14lbs* 50 Jumping Lunges 3-6-9-12-15-18 3-6-9-12-15-18 3-6-9-12-15-18
Day 10 30 GHD Sit Ups 20 Toes to Bar 20 V Ups Rest 5:00 Rest 5:00 Rest 5:00
Chest to Bar Pull Ups Chest to Bar Pull Ups HSPU
*Swap any of the following *Swap 30 Burpees if 2-4-6-8-10-12 2-4-6-8-10-12 2-4-6-8-10-12
30 Empty Bar Thrusters running volume needs to be Rest 5:00 Rest 5:00 Rest 5:00
30 Lite DB Thrusters lowered Bar Muscle Ups Strict Pull Up Strict HSPU
30 Goblet Squats 50/35lbs 1-2-3-4-5-6 1-2-3-4-5-6 1-2-3-4-5-6
Each movement is meant to take less than 2:00, so regardless of which version you Determining the least amount of rest necessary between sets is what we are after. Use
choose, you should stay moving through approximately three rounds. Big sets of wallballs this opportunity to pick tip for improving performance and really dial it in.
Notes
or jumping lunges are probably not the right strategy to keep you moving steadily, but
that's not permission to take extended breaks.

Active Rest Fasted Cardio

Day Road Bike or C2 Bike 7 Miles, or Row/Ski/Run 4 miles (6,400m) @ 10k pace
3. Bitchwork - For Time 3. Bitchwork - For Time 3. Bitchwork - For Time 8 Rounds 8 Rounds 8 Rounds
50' Unbroken HS Walk 50' Unbroken HS Walk 50' Unbroken HS Walk
AMRAP 30 Minutes AMRAP 30 Minutes AMRAP 30 Minutes 50' Unbroken Back Rack 50' Unbroken Walking Lunge 150' Unbroken Walking Lunge
Max Duration C2 Bike @ Max Duration Row @ 30+ S/ Max Duration Run at Walking Lunge AHAP AHAP* AFAP
90/85+ RPMs, Damper @ 7/6 M, Damper @ 7/6 6:00/7:00 Mile Pace Rest as needed to stay Rest as needed to stay heavy Rest as needed to stay heavy
Day 12 Rest 1:00 Rest 1:00 Rest 1:00 heavy and unbroken and unbroken and unbroken

AMRAP 30 Minutes *Use whatever implement

Max Duration Ski @ 40+ S/M, you can. Increase to
Damper @ 8/7 100-150' based on weight of
Rest 1:00 implement.
Pushing the boundaries on your fitness means holding paces that are very uncomfortable This midline-focused piece is surely going to test your ability to stay not only tough, but
for extended periods of time. At these damper settings and/or paces we are looking for focused on the quality of your movement. If you aren't conscious about how you move
Notes
you to sustain one to three minutes at this pace before breaking to rest. you're sure to get stuck after a few rounds. If you aren't lunging with weight, create a
similar stimulus by lunging fast through each round.

3
 Misfit Athletics Cycle 3 Limited & No Equipment Modified Program

WOD 1 - LIMITED WOD 1 - NO WOD 2 - LIMITED WOD 2 - NO

Day WOD 1 - MFT WOD 2 - MFT
EQUIPMENT EQUIPMENT EQUIPMENT EQUIPMENT

4. Interval - For Time 4. Interval - For Time 4. Interval - For Time For Time: For Time: For Time:

10 Rounds 10 Rounds 10 Rounds 60 Strict HSPU* 60 Strict HSPU* 60 Strict HSPU*

40 Double Unders 40 Double Unders 16 Box Jump Overs 24/20"
5 Bar Muscle Ups 10 Chest to Bar Pull Ups 16/12 Push Ups *C2 Bike 15/12 Calories *Row or Ski 12/10 Calories *Run 200m every time you
8 Deadlifts 225/155lbs 8 Deadlifts* 8 Jumps to High Target* every time you break every time you break break
Rest :30 Rest :30 Rest :30
Cap: 10 Minutes Additional option
Day 13 *Double KB/DB Deadlifts @ *Position your entire body *Assault Bike 10/7 Calories
70s-100s/50s-70s keep the like the bottom of a deadlift, every time you break
reps the same. Lower initiate jump with arms
weights increase to 12 swinging overhead, touch
deadlifts target with both hands.
Height should be challenging
but repeatable. Take time to
warm up a few sets to get it
right
Each portion of this interval is meant to be done quickly as you move through many A tight midline and the focus on pressing fast should allow you to work through a good
rounds. The focus here needs to be on transitioning quickly between movements and chunk of these before being forced to break. The only time you should ever allow yourself
really focusing on pulling the barbell/DB/KB off the floor with speed. If you are without a to press slow is when you're trying to squeeze out one or two more reps right before the
Notes
weighted implement, find a target that is "just barely within reach" and hit it each time. If buzzer. Do not allow yourself to train slow!
you're looking to see how the vertical leap should be, check out the NFL combine "vertical
leap" videos.
Fasted Cardio
Hike 5 Miles with a 50/35lbs Pack
Active Rest
Fix whatever you messed up last time regarding how to set up your pack, what you wore for clothing, etc. Here's a reminder for how to load up your pack: ideally, the weight sits up
Day
relatively high on your chest, not sunk all the way to the bottom of the pack. The pack itself should also sit high up on your back and should a chest strap that pulls some of the weight
off your shoulders. Dragging a sled with a 45/25lb plate works well for this too.