Syndicate Crown 2026 Workouts

FOR TIME

• 50 dball squat cleans
• 50 box jump overs
• 50/40 echo row calories
• 50 burpees to target
• 50/40 echo row calories
• 50 box jump overs
• 50 dball squat cleans

FOR TIME

3 Rounds:

• 400m run
• 40 ghd sit ups
• 7 rope climbs

FOR TIME

• 3 deadlifts
• 50ft front rack lunge
• 6 deadlifts
• 50ft front rack lunge
• 9 deadlifts
• 50ft front rack lunge
• 12 deadlifts
• 50ft front rack lunge
• 15 deadlifts
• 50ft front rack lunge

FOR TIME

10 Rounds:

• 4 ring muscle ups
• 8 strict handstand push ups
• 12 dual kb hang snatches

FOR TIME

• 100ft handstand walk
• 200ft wheelbarrow push + pull
• 100 double unders
• 1 min rest
• 100 double unders
• 100ft handstand walk
• 200ft wheelbarrow push + pull
• 1 min rest
• 200ft wheelbarrow push + pull
• 100 double unders
• 100ft handstand walk