Misfit Hatchet 2023 Season - Phase 1

#2530 - Misfit Athletics 2022 Phase 1 Week 1 Day 1
1. Morning Movement - For Completion

Choose 1 Heart Rate Spike, 1 Mobility/Stability exercise, and 20 deep breaths. For options and the why
behind Morning Movement, head HERE.
2. Lift 1 - For Weight

Deadlift Warm Up Protocol
Find a 1RM Deadlift
This lift is to base your percentages on – this is not a competition lift, so make sure you keep it safe
3. Interval Test - For Time

Warm Up: High Intensity Protocol
36/28 Calorie Air Bike
28 Thrusters 75/60lbs
Rest 4:00
Rest 4:00
Rest 4:00
Further Modifications:
– Air Bike: Run 600m
– Thrusters: DB Thrusters, Heavy Wallballs, or Wallballs to a high target
Duration: Medium
Feel: Gas
Pacing: Sustain
4. Skill - For Completion

Activation Protocol: Upper Back/Shoulders
4 Rounds
1 Smooth Set of Muscle Ups
Then
1 Max Set of Muscle Ups
Rest 3:00 Between all sets
Choose a number you will hit for the first 4 sets and keep it there, knowing you will get more in the max set
round.
Further Modifications:
– Bar Muscle Ups
5. Accessory - For Completion
3 Sets:
10 Pause Hip Extensions*
:30 Dead Hang
50′ Heavy Farmer Carry
:30 Dead Hang
Rest :90
*2 second hold at the tope"

2. Lifting Test - For Weight

Back Squat Warm Up Protocol
Every :90 Until Failure
3 Back Squat @70%*
*Men add 10lbs per round.
Women add 10lbs until you’re over 80%, then start adding 5 per round
3. Metcon Test - For Time

12 GHD Sit Ups
10 Sandbag to Shoulder 150/100lbs
6 Sandbag Shuttle Run 150/100lbs
16 GHD Sit Ups
20 GHD Sit Ups
24 GHD Sit Ups
20 GHD Sit Ups
16 GHD Sit Ups
12 GHD Sit Ups
20 minute cap
Sandbag does not get thrown over the shoulder. For the shuttle runs, the sandbag may be carried anyhow.
1 Shuttle Run = 25′ out and back (50′ total).
*Further Modifications:
– GHD: Toes to bar or Ab Mat Sit Ups
– Sandbag: Power Cleans 185/125lbs
– Sandbag Shuttle: Back Rack Carry or Heavy farmers Carry
Duration: Long. Feel: Muscular Overload. Pacing: Sustain

3 sets:
10/10 Single Arm DB Seated Press*
Max Chin Over Bar Hold**
*Opposite arm stays locked out in extension with working arm presses
**1:00 cap
Pick 0-1 of the following:

Lunge Warm Up Protocol
6 Rounds
10 Back Rack Walking Lunges
Rest 2:00
Are you choosing this as an accessory OR to get stronger? If you’re going for total strength, make sure it’s
very very heavy.
6. Interval - For Rounds and Reps

AMRAP 20 Minutes
12 Box Jump Overs 24/20″
4 Wall Walks
3 Wall Walks
2 Wall Walks
Rest 1:00
Box Jump Overs are the Open Standard (step down)
– BJO: 3x Double Unders
Duration: Medium. Feel: Cardio. Pacing: Sustain
7. Bitch Work - For Time

Warm Up: Reach Pacing Protocol
4 Rounds
Row 1/.9k
Rest 3:00
Score is average round time.
Start near your 2K row pace and adjust round to round aiming for consistency. We’re after a steady
average, not negative splits with a final kick. Stay moving around for at least 2:00 during your rest periods.
– C2 Bike or Air Bike 2/1.8k
Pacing: Reach
8. MAFF Session - For Reps

All on a C2 Bike:
MAFF Session
Warm Up
5:00, Heart Rate @ (160-age)
5:00, Slowly Build Heart Rate to (180-age)
Rest/mobilize/hydrate for 5:00
then,
45:00 w/ Heart Rate @ 180-age
then,
Cool Down – SAF (slow af) 12-15 Minutes
Score is average Wattage.

Activation Protocol: Hips/Quads
EMOM 9 Minutes – Rotate
1 – 6-10 Left Leg Pistols
2 – 6-10 Right Leg Pistols
3 – 6-10 Alternating Pistols
Directly into
EMOM 2 Minutes – Rotate
1 – Max Left Leg Pistols
2 – Max Right Leg Pistols"
"#2532 - Misfit Athletics 2022 Phase 1 Week 1 Day 3

2. Lifting Test - For Reps

Power Snatch Warm Up Protocol
AMRAP 5 Minutes
15 Power Snatch 75/60lbs
AMRAP Power Snatch 165/110lbs
OR
Power Clean Warm Up Protocol
AMRAP 5 Minutes
15 Power Cleans 95/70lbs
AMRAP Power Cleans 185/125lbs
Choose your weaker movement
3. Misfit Cube Test - For Reps

AMRAP 4 Minutes x 4
Max Distance Run
Rest 4:00
Score is total “points”. Add the total meters from all four intervals, then multiply by .085 to get your point
score.

Until you reach 15/12 Reps:
AMRAP 1:00
Legless Rope Climbs
Rest 3:00
AMRAP 2:00
Legless Rope Climbs
Rest 3:00
AMRAP 3:00
Legless Rope Climbs
Rest 3:00
And so on
We would rather see this take more rounds with fast reps than struggle through to go faster. It’s early in the
year, train fast.
– Strict Pull Ups (60 Reps)

4 Rounds:
:30 Front Squat Hold (moderate light load)
25 Russian Twists
10 Empty Barbell Bicep Curls"
"#2533 - Misfit Athletics 2023 Phase 1 Week 1 Day 4, Active Rest Day
Instructions:
Choose Swim OR MAFF for today, leaving the Flush for your rest day.
1. Recovery Flush - For Completion

5 Rounds
20/15 Calorie Row @ Forever Pace
20/15 Calorie Ski @ Forever Pace
20/15 Calorie C2 Bike @ Forever Pace
2. Swim - For Completion

15:00 Warm Up
Spend your time working on your stroke and breathing, stopping frequently to let your heart rate settle
Rest 5:00
AMRAP 15:00
Freestyle Swim for Distance*
15:00 Cool Down
Stay in the water and continue to move around to let the heart rate settle. Getting back into technique work
with your stroke and breathing one length at a time is a good way to do so.
*This is technique work for 9 out of 10 athletes. Finding your stroke and breathing cadence to become
comfortable in the water is more important than thrashing/resting and trying to see how far you can go.

Choose Weakest Machine or Run:
MAFF Session
Warm Up
then,
then,
Score is average Wattage."
"#2534 - Misfit Athletics 2023 Phase 1 Week 1 Day 5

2. Metcon - For Time
Warm Up: Moderate Intensity Protocol
6 Rounds
400m Run
5 Deadlifts 275/185lbs
*Further Modifcations:
– Deadlift: Heaviest available weight if less than 275/185lbs
Duration: Long
Feel: Cardio
Pacing: Sustain
3. In WOD Lifting Test - For Time

3 Rope Climbs
21 Front Squats 135/100lbs
Rest 1:00
3 Rope Climbs
Rest 1:00
3 Rope Climbs
Rest 1:00
3 Rope Climbs
Rest 1:00
3 Rope Climbs
14 minute cap
Front squats are taken from the floor. If you get capped, score is 15:00 + :01 for each incomplete rep.
– Rope Climbs: 3x CTB Pull Ups
– Front Squats: DB/KB Front Squat
Duration: Medium
Feel: Muscular Overload
Pacing: Sustain

3 Rounds;
100′ Backward Sled Drag
20 GHD Sit Ups
:30 LSit Hold
Rest as needed

*Swipe to see options*
5. Optional Lifting Test - For Weight
Squat Snatch Warm Up Protocol
Find Your 3RM Snatch*
*Must be drop and reset, and must be completed within a :30 window.
6. Misfit Power Output Test - For Reps

Choose your weakest sprinting machine between Row, Ski, Bike Erg, Air Bike:
Warm Up: Send Pacing Protocol
3 Rounds
Sprint :20* for Average Wattage
Rest 3:00-7:00
*Air Bike Rounds are :15. All C2 machines are :20.
Score is your highest round. Program each machine to measure only the :15 window.
*Further Modifications
– Sprint :20 for average distance, or sprint 150m for average time
Pacing: Send

1 Hard Set of 10/8″ Deficit Parallette HSPU
Rest 3:00
Rest 3:00
Rest 3:00
Hard set = Push until you start to grind, then stop. Do not go for max sets.
– Deficit HSPU on plates"
"#2535 -Misfit Athletics 2023 Phase 1 Week 1 Day 6

behind Morning Movement, head HERE
2. Strength - For Weight

Squat Clean Warm Up Protocol
Build up to a heavy 3 position clean
Mid Thigh* + Below Knee + From Floor
Drop and reset between reps

*Above knee/below hip.
3. ""Tour De Misfit - Riverside Time Trial"" Test - For Time

Warm Up: Sustain Pacing Protocol
14km on a C2 Bike, switching the damper at the following marks counting down:
Begin at 14k on a 3 damper
At 12k, switch to 7
At 11k, switch to 4
At 9k, switch to 9
At 8k, switch to 1
At 7k, switch to 10
At 6k, switch to 2
At 4.5k, switch to 8
Pacing: Sustain

3 Rounds:
10 Tempo Bench Press*
100′ Dual KB Front Rack Carry (heavy)
1:00 Wall Sit
Rest 1:00
*3 second descent


4 Devils Presses 60s/40s
10 Farmers Carry Lunges 60s/40s
Duration: Short
Feel: Gas
Pacing: Reach

AMRAP 30 Minutes
8/6 Muscle Ups
8 Alt. DB Snatch 70/50lbs
20/16 Calorie Row
8 Alt. DB Snatch 70/50lbs
Rest 1:1
1:1 Rest: rest for the same amount of time it took to complete the round (e.g a 2:35 round = 2:35 rest).
– Row: Ski or Air Bike same calories or 300m Run
– Muscle Ups: Bar Muscle Ups or burpee pull ups
Duration: Long
Pacing: Sustain

Perform Phase I, Week 1 from your Weakness Work Skill Progression sheet.
Remember, we recommend staying consistent with your chosen skill until you’re confident you’ve crushed it
before moving on to another skill.
– Rope Climbs
– Handstand Walk
– Double Unders
– Wall Walks
– Double DB Overhead Walking Lunge
" - Misfit Athletics 2023 Phase 1 Week 1 Day 7 Active Rest Day
Instructions:

5 Rounds
20/15 Calorie Row @ Forever Pace
20/15 Calorie C2 Bike @ Forever Pace

15:00 Warm Up
Rest 5:00
AMRAP 15:00
15:00 Cool Down
Stay in the water and continue to move around to let the heart rate settle. Getting back into technique work
with your stroke and breathing one length at a time is a good way to do so.
*This is technique work for 9 out of 10 athletes. Finding your stroke and breathing cadence to become
comfortable in the water is more important than thrashing/resting and trying to see how far you can go.
MAFF Session
Warm Up
then,
then,
Score is average Wattage."


Choose 1 Heart Rate Spike, 1 Mobility/Stability exercise, and 20 deep breaths. For options and the why behind
Morning Movement, head HERE.

Work up to a heavy deadlift near 90%
Then
Touch and Go Deadlift
1×6@60%
1×5@70%
1×4@80%
3. Interval - For Time

3 Rounds
12 S. DB Goblet Step Ups 50/35lbs to 24/20″
20 Burpee Box Jump Overs 24/20″
Rest 3:00
Score is total working time not including rest.
Duration: Short
Pacing: Reach

Activation Protocol: Low Back/Midline
5 Rounds
15 GHD Sit Ups for speed
Rest as little as needed to perform all 5 sets of 15 within :01-:03 of each other.
Rest 4:00, then:
35 GHD Sit Ups for time
*Further Modifications”
– Toes to Bar
– :30 L-sit Hold

3×10/10 Single Leg KB RDL
3×15/15 Pallof Press
3×15 Banded Push Ups into Max Plank hold on last rep

Back Squat
Work up to a single between 80 and 90%
Then
2×3 @70% of 1RM
2×3 @67.5% of 1RM
2×3 @65% of 1RM
2×3 @62.5% of 1RM
2×3 @60% of 1RM
Tempo on the way down, speed on the way up.
After each set of back squats, perform 3 seated box jumps for maximal power. Set your “sitting” box approximately at
parallel. Landing box height does not matter, and should facilitate maximal hip/knee extension.

Every 2 Minutes until 30 Snatches have been completed:
20/16 Calorie Row
Max Squat Snatches in remaining time 135/95lbs
A new round begins every 2:00 – there is no rest.
5 round (10 minute) cap
– Row: 20/16 Calorie Air Bike or any other C2 machine
– Snatch: DB Squat Snatch AHAP
Duration: Short
Pacing: Sustain

4 Sets:
50′ R Waiters Walk (heavy)
50′ L Waiters Walk (heavy)
7-10 Strict Ring Dips
Rest :90


6 Rounds
Rest 2:00
Are you choosing this as an accessory OR to get stronger? If you’re going for total strength, make sure it’s very very
heavy.

AMRAP 7 Minutes x 3
1 Rope Climb
12 Shoulder to Overhead 95/65lbs
1 Rope Climb
Rest 3:00 between AMRAPs, restart where you left off each round
Box Jumps are Open Standard (jump up, step down)
– Rope Climb: 6 CTB Pull Ups
– STOH: DB STOH
Duration: Long
Feel: Cardio
Pacing: Sustain
7. Bitch Work - For Reps

Max Calorie Air Bike in :30
Rest 4:00
Rest 5:00
Rest 6:00
Score is total Calories.
–
Turtles (slow twitch/endurance athletes): Let it rip
Rabbits (fast twitch/power athletes): Controlled send, aim to match average wattage or RPMs throughout.
– Max Calories on any machine
Pacing: Send

All on a C2 Bike:
MAFF Session
Warm Up
then,
then,

EMOM Until you reach 40 Reps
Max Wall Walks in :30

Morning Movement, head HERE

Every 3:00 for 18:00
3 Power Cleans @75-85%
OR
3 Power Snatch @80-90%
Choose your weaker movement. Build from set 1 to set 5. Head back down to opening weight for the final set.

AMRAP 6 Minutes x 3
Run for Distance
Rest 2:00
Score is average distance in meters.
Find a pace between your 5K Pace and Cube Test average pace and hold.
–
Turtles (slow twitch/endurance athletes) – Make it hurt. You should get slightly slower each round.
Rabbits (fast twitch/power athletes) – Start closer to your 5K pace and aim for negative splits.
Pacing: Reach

Activation Protocol: Glutes
Every 3 Minutes for 15 Minutes
21 Unbroken Thrusters*
*We suggest that these 5 sets are between 105-125/70-90lbs. If you struggle with thruster, aim to be smooth and fast
with 105/70lbs vs. grinding out slow reps at 125/90lbs, or failing. If you think you can crush all 5 sets at 125/90lbs, do
it.
– DB or KB Thrusters (choosing a weight that can be done unbroken)

3 Sets:
10 DB Prone Bench Rows
1:00 Bear Hug Sandbag Hold
:30 Chinese Plank
Rest as needed
Misfit Athletics 2023 Phase 1 Week 2 Day 4, Active Rest Day

Instructions:

On a 25 Minute Running Clock
1000m Row @ Forever Pace
:30 Handstand Hold
2000m C2 Bike @ Forever Pace
:30 Squat Hold

15:00 Warm Up
Rest 5:00
AMRAP 15:00-10:00
15:00 Cool Down
Stay in the water and continue to move around to let the heart rate settle. Getting back into technique work with your
stroke and breathing one length at a time is a good way to do so.
*This is technique work for 9 out of 10 athletes. Finding your stroke and breathing cadence to become comfortable in
the water is more important than thrashing/resting and trying to see how far you can go.

MAFF Session
Warm Up
then,
then,


5 Rounds
Run 600m
10 Front Squats @ 60-70% 1RM
Rest 2:1
Score is total working time, not including rest.
Rest for twice as long as it took you to complete the round (e.g. a 4:00 round = 8:00 rest).
Percentages based on 1RM front squat and are taken from the floor. If you require more than 2 sets to complete 10
reps at any point, reduce the weight.
– Front Squats: Double DB/KB Front Squats
Duration: Long
Pacing: Reach

4 Rounds
1 Smooth Set of Toes to Bar
Then
1 Max Set of Toes to Bar
Choose a number you will hit for the first 4 sets and keep it there, knowing you will get more in the max set round.
– V-ups

3 Sets:
50′ Heavy Suitcase Carry (right)
;20 Lunge Pulse (right)
50′ Heavy Suitcase Carry (left)
;20 Lunge Pulse (left)
Rest :90

5. Metcon - For Rounds and Reps

AMRAP 8 Minutes
3 Hang Power Cleans 165/110lbs
40 Double Unders
25′ HS Walk
– Hang Power Cleans: 6 Double KB/DB Hang Cleans
– Double Unders: 4×25′ Shuttle Sprints
Duration: Short
Feel: Cardio
Pacing: Sustain

6 Squat Snatch
Drop and Reset. Start near 60% and only move up in lifts are technically sound. If you’re choosing this non-mandatory
lift due to technique, consider starting closer to 55% and adding some tempo to your first and second pull to ensure
positional focus.

AMRAP 3 Minutes x 4
Ski for Distance
Rest 3:00
Score is total meters.
Compare to Week 1 Ski. With seven rounds of data, you should be able to predict how hard you can go with additional
minute of rest and three less rounds. As an additional nod to your Athlete IQ work, be ready to convert Cal/Hr back to
500m split. Take notes.
– Max distance on any machine
Pacing: Reach


Warm Up
EMOM 6 Minutes
3 Pause Power Position Squat Cleans
Then,
3 Mid Thigh Squat Cleans
Start near 70% of your complex from week 1 – Keep skill focus when deciding weights

8 Rounds
2/1.8k C2 Bike
Rest 2:30
Score is average time per round.
Choose a pace faster than your Tour De Misfit time and hold across rounds.
– 1k Ski or Row
– 1200m Run
Pacing: Reach

Accumulate 2:00 in GHD Hold
Then
2:00 Reverse Sled Drag
Then
Accumulate 1:00 in External Rotation Ring Hold
Then
2:00 Reverse Sled Drag
Then
Accumulate 1:00 in the bottom of a Ring Dip Hold

5. Interval - For Reps

AMRAP 4 Minutes
10 Bar Facing Burpees
8 Overhead Squat 135/100lbs
15 HSPU
Rest 4:00
AMRAP 4 Minutes
15 HSPU
Rest 4:00
AMRAP 4 Minutes
15 HSPU
Restart on Bar Facing Burpees each AMRAP. Score is total reps from all AMRAPs.
– Overhead Squat: DB/KB Front Squats
Duration: Medium
Pacing: Sustain
6. "The Brown Noise" - For Rounds and Reps

AMRAP 10 Minutes
Row 500m
For scoring, 100m = 1 rep (5 reps per row).
– Row: Run 500m or Air Bike 1k
– Power Cleans: Double DB Power Snatch 40/30lbs
Duration: Medium
Feel: Gas
Pacing: Sustain

Remember, we recommend staying consistent with your chosen skill until you’re confident you’ve crushed it before
moving on to another skill.
– Rope Climbs
– Handstand Walk
– Double Unders
– Wall Walks
Misfit Athletics 2023 Phase 1 Week 2 Active Rest Day
Instructions:

1000m Row @ Forever Pace
:30 Handstand Hold
:30 Squat Hold

15:00 Warm Up
Rest 5:00
AMRAP 15:00-10:00
15:00 Cool Down

MAFF Session
Warm Up
then,
then,


2. Lift - For Weight

Work up to a heavy deadlift near 90% (Heavier than week 2, if it feels smooth)
Then
1×6@62.5%
1×5@72.5%
1×4@82.5%

Until 90 Toes to Bar are completed:
200m Forward Facing Sled Pull (Moderate weight)
Rest 3:00
The sled should allow you to march steadily, but not run.
8 Round Cap
-Further Modifications:
– Toes to bar: V-Ups or GHD Sit Ups (30 rep cap)
– Sled Pull: Sandbag Bearhug Carry or Heavy Farmers Carry
Duration: Long
Pacing: Reach

3 Rounds
15′ HS Walk – Up Stairs/Down Ramp – 15′ HS Walk
Rest 1:00
15′ HS Walk – Up Ramp/Down Stairs – 15′ HS Walk
Rest 2:00

3 Sets:
:30 Banded Pulse Squats
50′ Shuttle Dumbbell Head Hold Carry
Max L Sit
Rest 1:00


Back Squat
Then
2×3 @70% of 1RM
2×3 @67.5% of 1RM
2×3 @65% of 1RM
2×3 @62.5% of 1RM
2×3 @60% of 1RM

We recommend staging 3 barbells before starting vs. changing weights during the workout, if possible.
– Thrusters: DB Thrusters or 2x Wallballs
– Air Bike: Same calories on any machine or 200m Run
Duration: Short
Pacing: Sustain

3 sets:
10 Da Vinci Raises
1:00 Heavy Dual KB Front Rack Hold
Max set banded Hamstring Curl (to fatigue; light band; speedy reps)

6 Rounds
Rest 2:00
heavy.

AMRAP 12 Minutes
100m Empty Sled Push
8 Deficit HSPU 2/1″
Rest :30
For scoring, 10m = 1 rep.
– Sled Push: 200m Run or 10 Burpee Broad Jumps
Duration: Short
Feel: Cardio
Pacing: Reach

4 Rounds
Run 1000m
Rest 3:00
Find a pace between Week 2 6:00 Rounds and Cube Test Average.
Turtles – Push pacing early
Rabbits – Start faster than week 2 work and aim for negative splits.\
Pacing: Reach

All on a C2 Bike:
MAFF Session
Warm Up
then,
then,

Activation Protocol: Upper Back/Shoulders AND Activation Protocol: Low Back/Midline
6 Rounds
10 Devils Press AHAP
Rest 2:00


OR
Power Clean OR Power Snatch (choose your weakness)
Then
2×3 @70% of 1RM
2×3 @67.5% of 1RM
2×3 @65% of 1RM
2×3 @62.5% of 1RM
2×3 @60% of 1RM
After each set of cleans or snatches, perform 3 Max Height Vertical Leaps for maximal power output.
Drop and Reset – The goal is to remain snappy for all 30 reps. Choose your weaker movement.

Until 1/.9K is reached
Every 4:00
Ski for max distance in :30
Score it total working time to achieve target distance.
Pacing: have you ever heard of Steve Prefontaine?
– Max distance on any machine (Distance double if on bike)
Pacing: Send

1 Hard Set of Bar Muscle Ups
Rest 3:00
1 Hard Set of CTB Pull Ups
Rest 3:00
1 Smooth Set of Bar Muscle Ups
Rest 2:00
1 Smooth Set of CTB Pull Ups
Rest 2:00
1 Easy Set of Bar Muscle Ups
Rest 1:00
1 Easy Set of CTB Pull Ups
–
Smooth set = Come down before you grind.
Easy set = Technique focus, nice and smooth, not for capacity.
– BMU: Ring Muscle Ups or Legless Rope Climbs
– CTB: Rope Climbs or Heavy Double Unders

200m Farmer Carry (moderate load DBs or KBs)
THEN
5 Rounds:
:20 Hollow Hold
directly into
:30 Plank Hold
directly into
:10 Rest
This is an ongoing 5:00 rotation.
Misfit Athletics 2023 Phase 1 Week 3 Day 4, Active Rest Day
Instructions:

4 Rounds, Not For Time
50′ Spiderman Lunges
:30 Deadhang from Pull Up Bar

15:00 Warm Up
Rest 5:00
AMRAP 15:00-25:00
15:00 Cool Down

MAFF Session
Warm Up
then,
then,


7 Rounds
3 Bar Muscle Ups
500/450m C2 Bike
*Further Modificiations:
– BMU: Ring Muscle Ups
– C2 Bike: 1/2 distance on other C2 machine or 300m Run
Duration: Medium
Feel: Cardio
Pacing: Sustain

4 Rounds
1 Smooth Set of Strict HSPU*
Then
1 Max Set of Strict HSPU*
–
*If you’re exceeding 15 reps per round, complete at 2″ deficit. Increase deficit 2″ each time you eclipse 15+ reps
across rounds

3 Sets:
100′ Sled Push (heavy load)
10 Strict Chest to Ring Pull Ups
10 Strict Toes To Ring (control/tempo legs on way down)
Rest as needed


5 Rounds
21/18 Calorie Ski
7 Front Squats @ 70-80%
Rest 2:1
–
Percentages are based on 1RM Front squat and are taken from the rack. Rest for twice as long as it took you to
complete the work (e.g. a 2:00 round time = a 4:00 rest period). Adjust weights from round to round as desired, but
never require more than 2 sets to complete the squats.
– Ski: Same calories on any machine
– Front Squat: 14 DB Front Squats 50/35s
Duration: Medium
Pacing: Reach

5 Squat Snatch
positional focus.

Choosing the machine you used on the Misfit Power Output Test, or your biggest sprinting weakness:
Max Calories in :25
Score is total calories. Pacing is not an option – let it rip.
Pacing: Send


Warm Up
EMOM 6 Minutes
Then,
Into
Every 2 Minutes for 6 minutes
1 Below Knee Squat Clean

AMRAP 7:30 x 4
Run for Distance
Rest 2:00
Score is average distance run in meters.
–
Turtles: Start near 5k pace and hold on.
Rabbits: Start slightly slower than 5k and work towards negative splits.
Pacing: Varies – see workout for details

2 Rounds:
100′ OH Dual KB Carry
15 Back Extensions
100′ OH Dual KB Carry
15 GHR
Rest 1:00 between rounds


5 Rounds
14 OH Walking Lunges 115/75lbs
– Air Bike: Same calories on any machine
– Lunges: Double DB/KB OH Walking Lunges
Duration: Medium
Feel: Gas
Pacing: Sustain

2 Rounds
AMRAP 2 Minutes
3 Burpee Muscle Ups
18 GHD Sit Ups
Rest 2:00
AMRAP 2 Minutes
8 Devil’s Presses 50s/35s
18 GHD Sit Ups
Rest 2:00
Score is total reps completed.
– Burpee MU: Burpee Bar Muscle Up or Devils Press
– GHD: Toes to bar
Duration: Short
Pacing: Reach

– Rope Climbs
– Handstand Walk
– Double Unders
– Wall Walks
Misfit Athletics 2023 Phase 1 Week 3 Rest Day
Instructions:

50′ Spiderman Lunges
:30 Deadhang from Pull Up Bar

15:00 Warm Up
Rest 5:00
AMRAP 15:00-25:00
15:00 Cool Down

MAFF Session
Warm Up
then,
then,


Then
1×6@65%
1×5@75%
1×4@85%

AMRAP 1:30 x 6
0.4/0.3k Air Bike
Max Wallballs 25/18lbs to 10/9′ in remaining time
Rest 3:00
The goal is to try to repeat as close to the same number of wallballs in every round.
*If you do not have these weight wallballs, use your judgement to determine if you should go heavier/lighter. You
should be able to do at least 20 unbroken with chosen weight.
– Air bike: 200/150m Row or ski, 400/300m C2 Bike
– Wallballs: 2″ Deficit HSPU
Duration: Medium
Pacing: Sustain

Until you reach 14/10 Reps:
AMRAP 1:00
Legless Rope Climbs
Rest 3:00
AMRAP 2:00
Legless Rope Climbs
Rest 3:00
AMRAP 3:00
Legless Rope Climbs
Rest 3:00
And so on
We would rather see this take more rounds with fast reps than struggle through to go faster. It’s early in the year, train
fast.
– Weighted Strict Pull Ups

3 Rounds:
12 Half Kneeling DB Woodchop (left)
1:00 Backward Sled Drag (light)
1:00 Heavy DB Farmer Hold


Back Squat
Then
2×3 @70% of 1RM
2×3 @67.5% of 1RM
2×3 @65% of 1RM
2×3 @62.5% of 1RM
2×3 @60% of 1RM
3. Metcon - For Reps

From 0:00 – 3:00
150m Sandbag Carry 150/100lbs
Max Rep Chest to Bar Pull Ups
From 3:00 – 6:00
Max Rep Strict HSPU
From 6:00 – 9:00
From 9:00 – 12:00
Max Rep Strict HSPU
From 12:00 – 15:00
From 15:00 – 18:00
Max Rep Strict HSPU
Score is total reps of Chest to Bar and SHSPU added together
*Sandbag may be held any style.
– Sandbag: 50′ Front Rack Walking Lunge 135/95lbs
Duration: Long
Pacing: Sustain

4 Rounds:
100m Forward Sled Drag (light load)
10 Da Vinci Raises
:30 External Rotation Ring Hold
Rest as needed


6 Rounds
Rest 2:00
heavy.
6. Old Slappy - For Reps

Max Calorie Row in 1:00
Rest 4:00
Max Calorie Row in :50
Rest 4:00
Rest 4:00
We’re looking for a controlled send in round 1, with the goal of fighting like hell to hold that average Cal/Hr for the rest
of the session.
Pacing: Send

All on a C2 Bike:
MAFF Session
Warm Up
then,
then,

10 Double DB Snatch 50s/35s
Rest 2:00
Rest 2:00
Rest 2:00
Rest 2:00
Duration: Short
Feel: Gas
Pacing: Reach

EMOM Until you Reach 75 Reps
1 Smooth set of HSPU
The goal of the smooth set is to keep rep ranges within 1-4 of each other every round. We would rather see more
rounds with fast reps then grind early to finish.


3 Tempo Pull Power Cleans
OR
3 Tempo Pull Power Snatch
Drop and Reset. Choose your weaker movement. Weight should start near 60% and go up or down based on feel.

AMRAP 2:30 x 6
Run for distance
Rest 4:00
Score is average distance per round in meters.
–
Turtles: Start much faster than cube test pace and hold on.
Rabbits: Start just under cube test pace and push pacing further as long as you can.

Warm Up: Glute Activation Protocol
*We suggest that these 5 sets are between 115-145/80-100lbs. If you struggle with thruster, aim to be smooth and fast
with 115/90lbs vs. grinding out slow reps at 145/100lbs, or failing. If you think you can crush all 4 sets at 145lbs, do it.

3 Rounds (in a vest):
15 Ring Rows
:20 Bottom of Ring Dip Hold
100′ Dual KB Front Rack Carry (HAF)
Rest as needed
#2551 - Misfit Athletics 2023 Phase 1 Week 4 Day 4, Active Rest Day
Instructions:

400m Run @ Forever Pace
25′ Duck Walk
10 Push Ups w/ a twist
25′ Inchworm
C2 Bike @ Forever Pace in the remaining time

15:00 Warm Up
Rest 5:00
AMRAP 15:00-30:00
15:00 Cool Down

MAFF Session
Warm Up
then,
then,


2. Interval - For Completion

Every :30 for 21 Minutes, rotating (14 sets of each)
– 1 Legless Rope Climb*
– 25 Double Unders
– 5 Front Squats @ 55-65% 1RM
Percentages based on 1RM front squat. Reps are taken from the floor. Weight may be adjusted from round to round,
but should always be 1 set.
If you fail to complete a movement, take the next :30 window off.
*If you aren’t proficient in legless rope climbs, go as high as you can and lock in to finish the climb when needed.
– Rope Climb: 6 Strict Pull Ups
– Front Squats: Double DB/KB Front Squats
Duration: Medium
Feel: Cardio
Pacing: Sustain

4 Rounds
Rest as little as needed to perform all 4 sets of 18 within :01-:03 of each other.
Rest 4:00, then:
Refer to August 22nd for comparison.
– Ab Mat Sit Ups or Toes to bar

200m Backward sled Drag
Then
Accumulate 2:00 in the bottom of a Back Squat Hold (light moderate load), ~40% of !RM)


AMRAP 6 Minutes
16 Dbl DB STOH 50s/35s
20/16 Calorie Ski
16 Dbl DB STOH 50s/35s
20/16 Calorie Ski
Max Rep Dbl DB STOH 50s/35s
Score is reps in the max rep portion.
– Ski: Same calories on any machine
Duration: Short
Pacing: Reach

4 Squat Snatch
positional focus.

AMRAP 3 Minutes
Row for Calories
Rest 3:00
AMRAP 5 Minutes
Row for Calories
Rest 3:00
AMRAP 4 Minutes
Row for Calories
Score is total calories.
Adjusting your pace to the scenario is a mandatory skill in competition. Start by identifying your 5:00 pace as
something near your 2K pace, then choose a faster pace for the 4:00 round, and lastly the fastest in your first round of
3:00. There will be a fine line between good paces to fight for and overshooting. Work that Athlete IQ.
– Calories on any machine
Pacing: Reach,


Warm Up
EMOM 6 Minutes
Then,
1 Mid Thigh Squat Clean
Into
2 Below Knee Squat Clean
Start near 85% of your complex from week 1 – Keep skill focus when deciding weight

AMRAP 8 Minutes
Max Calorie C2 Bike
Rest 2:00
AMRAP 7 Minutes
Max Calorie C2 Bike
Rest 2:00
AMRAP 6 Minutes
Max Calorie C2 Bike
Rest 2:00
AMRAP 5 Minutes
Max Calorie C2 Bike
Start faster than your Tour De Misfit Average (Convert to Cal/Hr) and aim for negative splits on average pace as
rounds get shorter. Your speed increases should be in the 25-50 Cal/Hr range.
Pacing: Reach

4 Rounds:
15 Weighted Hip Extensions (hug a plate)
into
50′ Bamboo Bar Overhead Carry
into
:30 Supinated Grip Chin over the Bar Hold

AMRAP 20 Minutes
20 Jump Squats to 6″ Target
20 Burpees to 6″ Target
400m Run
Jump squats: squat below parallel, jump and touch both hands to a target 6″ out of reach just like a burpee to 6″
target.
For scoring, 10m = 1 rep (40 reps per run)
Duration: Long
Feel: Gas
Pacing: Sustain

AMRAP 4 Minutes x 2
1 Wall Walk
1 Squat Snatch 165/110lbs
2 Wall Walks
2 Squat Snatch 165/110lbs
3/3, 4/4, 5/5, etc.
Rest 4:00 between AMRAPs.
Restart at 1/1 on the second AMRAP. Score is total reps from both AMRAPs added together.
– Snatch: Double DB Snatch
Duration: Short
Pacing: Sustain

– Rope Climbs
– Handstand Walk
– Double Unders
– Wall Walks


Then
1×6@67.5%
1×5@77.5%
1×4@87.5%

4 Rounds
100′ Sled Push*
Rest 3:00
*Sled weight should moderate. We are looking for you to be able to march the sled steadily, but not sprint. We are
looking for the Open Standard for the box jump overs.
– Sled: 100 Sandbag Bearhug Carry 150/100lbs
– Thrusters: DB Thrusters or Wallballs 30/20lbs
Duration: Short
Pacing: Reach

1 Hard Set of Bar Muscle Ups
Rest 3:00
1 Hard Set of CTB Pull Ups
Rest 3:00
1 Smooth Set of Bar Muscle Ups
Rest 2:00
1 Smooth Set of CTB Pull Ups
Rest 2:00
1 Easy Set of Bar Muscle Ups
Rest 1:00
1 Easy Set of CTB Pull Ups
–
Smooth set = Come down before you grind.
Easy set = Technique focus, nice and smooth, not for capacity.
– BMU: Ring Muscle Ups
– CTB: Ring Rows or Rope Climbs

3 Sets:
20 Sandbag Bear Hug Walking Lunges (70/100 lbs)
15 DB Bent Over Rows
Max Effort Chinese Plank
Rest :90


16 Rounds
Run 200m
6 Strict HSPU
Duration: Long
Feel: Cardio
Pacing: Sustain

Sustain Pacing Warm Up
AMRAP 7 Minutes
Run 400m
32/28 Calorie Row
Max Calorie Ski in remaining time
C2 Bike 1K @Flush Pace
AMRAP 7 Minutes
32/28 Calorie Ski
Run 400m
Max Calorie Row in remaining time
C2 Bike 1K @Flush Pace
AMRAP 7 Minutes
32/28 Calorie Row
32/28 Calorie Ski
Max Distance Run in remaining time
Score is total calories in the Max cal/distance portion (Multiply total meters by .085 to get your run “calories”).
If you were to do any of these movements for 21:00 straight, what would your pace be? Think 5K-ish if you need a
reference point. Now go hold those paces for the entire piece.
– Substitute any machine into this piece. If 3 machines are not available, double the mandatory distances. i.e 60
Calories on machine into max calorie on another machine.

Choose 1 Heart Rate Spike, 1 Mobility/Stability exercise, and 20 deep breaths. For options and the why behind Morning Movement,
head HERE.

Back Squat
Then
2×3 @70% of 1RM
2×3 @67.5% of 1RM
2×3 @65% of 1RM
2×3 @62.5% of 1RM
2×3 @60% of 1RM
After each set of back squats, perform 3 seated box jumps for maximal power. Set your “sitting” box approximately at parallel.
Landing box height does not matter, and should facilitate maximal hip/knee extension.

5 Rounds
Max Calorie Air Bike in 2:00
2:00 Flush Pace C2 Bike
Rest/Walk 2:00
Find your target Wattage or RPMs and hold across. The high athlete IQ does not allow for over or under pacing. Collect data and
use it.
– Max calorie on any machine
Pacing: Reach

3 Rounds:
10 Ring Roll Outs
10/10 DB Single Arm Upright Row
into
Max DB Head Hold
Rest as needed


AMRAP 12 Minutes
12 Double KB Front Rack Step Ups
12 GHD Sit Ups
20 GHD Sit Ups
28 GHD Sit Ups
36 GHD Sit Ups
44 GHD Sit Ups
Women: 26lb KBs to 20″
Men: 35lb KBs to 24″
*Further Modifications::
– Double KB: Single KB or DB Goblet Step Ups
– GHD: Sit Ups or V-ups
Duration: Medium
Pacing: Sustain

All on a C2 Bike:
MAFF Session
Warm Up
then,
then,

6 Rounds
Rest 2:00
Are you choosing this as an accessory OR to get stronger? If you’re going for total strength, make sure it’s very very heavy.

9 Rounds
50′ Sandbag Carry 150/100lbs (25′ out and back)
50′ Sandbag Carry 150/100lbs (25′ out and back)
40 Double Unders
Rest 3:00 after every 3 rounds.
Perform 3 Rounds, Rest 3:00, Perform 3 Rounds, Rest 3:00, Perform 3 Rounds
– Sandbag: Heavy Farmers Carry or Back Rack Carry (185/115lbs)
Duration: Long
Feel: Cardio
Pacing: Sustain

3 Rounds
10 Left Arm KB Snatch AHAP
Rest :30
10 Right Arm KB Snatch AHAP
Rest 1:30

head HERE.

2 Power Cleans @85-95%
OR
2 Power Snatch @90%+
Drop and Reset. Choose your weaker movement. Build from set 1 to set 5. Head back down to opening weight for the final set.

AMRAP 1:00
C2 Bike Calories
Rest 5:00
AMRAP :45
C2 Bike Calories
Rest 5:00
AMRAP :30
C2 Bike Calories
Spend at least 4:00 of rest period flushing on a 1 damper.
Round 1 should be a controlled send. Aim to match average Cal/Hr average in rounds 2 and 3.
– Max calories on any. machine
Pacing: Send

3 Rounds
15′ HS Walk – Up Stairs/Down Ramp – 15′ HS Walk
Rest 1:00
15′ HS Walk – Up Ramp/Down Stairs – 15′ HS Walk
Rest as needed
*Further modification:
Set up plates to a level of difficulty where you feel a challenge on the second half of each round. Ideally, you have at least 2 or 3
sets to climbs, but keep it manageable to your ability.
–
If you are currently working on HS walking in general, perform 3 rounds of 1:00 on 1:00 off for max distance , resting as needed
between full rounds (after second 1:00 window)

3 Rounds:
10 RDL (moderate load)
100′ Waiters Walk (left)
:30 Hollow Rock
100′ Waiters Walk (right)
Rest as needed
#2557 - - Misfit Athletics 2023 Phase 1 Week 5 Day 4 Active Rest Day
Instructions:

2:00 Row @ Forever Pace
1:00 Plank
2:00 C2 Bike @ Forever Pace
1:00 Wallsit

15:00 Warm Up
Rest 5:00
AMRAP 15:00-35:00
15:00 Cool Down
Stay in the water and continue to move around to let the heart rate settle. Getting back into technique work with your stroke and
breathing one length at a time is a good way to do so.
*This is technique work for 9 out of 10 athletes. Finding your stroke and breathing cadence to become comfortable in the water is
more important than thrashing/resting and trying to see how far you can go.

MAFF Session
Warm Up
then,
then,


head HERE.

7 Rounds
50 Double Unders
2 Front Squats @ 85%+
2 Rope Climbs
1 Front Squat @ 85%+
Rest 2:1
Score is working time.
Percentages are based on 1RM Front squat and are taken from the rack. Rest for twice as long as it took you to complete the work
(e.g. a 2:00 round time = a 4:00 rest period). Adjust weights from round to round as desired.
– Front Squats: DB Front Squats (Increase reps to 8/4 if weight is light)
– Rope Climbs: 8 Strict Pulls Ups or 4 Muscle Ups
Duration: Medium
Pacing: Sustain

4 Rounds
1 Smooth Set of Toes to Bar
Then
– V- Ups or Sit Ups

3 Rounds:
10/10 Pallof Press
1:00 Backward Sled Drag (light)
Max Sandbag Bear Hug Hold (HAF)
Rest as needed


Every :90 for 15 Minutes
8 Deficit HSPU 2″
Max Calorie Air Bike in remaining time
No rest between intervals.
– Deadlifts: DB/KB Deadlifts AHAP
– Air Bike: Max calories on any machine
Duration: Medium
Feel: Cardio
Pacing: Sustain

5 Squat Snatch
Drop and Reset. Start near 70-75% and only move up in lifts are technically sound. If you’re choosing this non-mandatory lift due to
technique, consider starting closer to 65% and adding some tempo to your first and second pull to ensure positional focus.

Choosing the machine you used on the Misfit Power Output Test, or your biggest sprinting weakness:
Max Calories in :20
Score is total calories. Pacing is not an option – let it rip.
Pacing: Send

head HERE.

Warm Up
EMOM 3 Minutes
Into
EMOM 3 Minutes
3 Pause At Knee Squat Cleans
Then,
3 Below Knee Squat Cleans

6 Rounds
Run 800m
Rest 2:00
Score is average time per round.
–
Turtles: Aim to hold cube test average or faster.
Rabbits: Use the information from all previous sessions to see what is possible to hold across all rounds.
Pacing: Sustain

3 sets:
10/10 Single Arm DB Benchpress
100m Farmer Carry
:45 Side Plank (each side)


AMRAP 3 Minutes x 6
450/400m Ski
75′ Handstand Walk
Rest 3:00
Resume where you left off each AMRAP
10m = 1 Rep for Ski
10′ = 1 Rep for HS Walk
Score is Ski meters + HS Walk feet
– Ski: 450/400m Row or 2x distance on Air Bike or C2 Bike
Duration: Long
Pacing: Sustain

AMRAP 6 Minutes
20 Sandbag Lunges 70/50lbs
6 Sandbag Get Overs 48/40″
Sandbag may be lunged with anyhow, but may not rest on the lunging thigh.
– Sandbag: DB Front Rack Lunges
– Get Overs: Devils Press
Duration: Short
Feel: Gas
Pacing: Reach

Remember, we recommend staying consistent with your chosen skill until you’re confident you’ve crushed it before moving on to
another skill.
– Rope Climbs
– Handstand Walk
– Double Unders
– Wall Walks

head HERE.

Then
1×5@77.5%
1×4@87.5%
1×3@90%

4 Rounds
400m Run
15 Burpee Box Jumps 24/20″
21 Push Presses 115/75lbs
Rest 3:00
Score is total working time.
– Push Press: DB/KB Push Press
Duration: Long
Pacing: Reach

3 Rounds
Rest as little as needed to perform all 3 sets of 30 within :05 of each other.
Rest 4:00, then:
Refer to September 9th for comparison.
– Sit Ups, V-ups or Toes to bar

4 Rounds:
10/10 Bicep Curl (non working arm holding bell at 90 degrees)
50′ Sled Push (HAF)

head HERE.

Back Squat
Then
2×3 @70% of 1RM
2×3 @67.5% of 1RM
2×3 @65% of 1RM
2×3 @62.5% of 1RM
2×3 @60% of 1RM
After each set of back squats, perform 3 seated box jumps for maximal power. Set your “sitting” box approximately at parallel.
Landing box height does not matter, and should facilitate maximal hip/knee extension.

Max Distance Air Bike in :45
Score is total distance.
How fast can you go without ruining future rounds? Go that fast. If done properly you will get only slightly slower each round. Stay
moving for at least 3:00 of rest period on Air Bike/Rower/Bike Erg.
– Max distance on any machine
Pacing: Send
3×10/10 Single Leg KB RDL
3x 20 Banded Resisted Push Ups into Max Plank hold on last rep


All on a C2 Bike:
MAFF Session
Warm Up
then,
then,

6 Rounds
Rest 2:00

head HERE.

OR
Power Clean OR Power Snatch (choose your weakness)
Then
2×3 @70% of 1RM
2×3 @67.5% of 1RM
2×3 @65% of 1RM
2×3 @62.5% of 1RM
2×3 @60% of 1RM
After each set of cleans or snatches, perform 3 Max Height Vertical Leaps for maximal power output.
Drop and Reset – The goal is to remain snappy for all 30 reps. Choose your weaker movement.

AMRAP 5 Minutes x 3
C2 Bike Calories
Rest 3:00
Refer to 2/1.8k repeats from week 2 – Translate pacing from split time to Cal/Hr then aim to hold faster throughout.
– Calories on any machine
Pacing: Reach

*We suggest that these 5 sets are between 125-155/90-110lbs. If you struggle with thruster, aim to be smooth and fast with
125/90lbs vs. grinding out slow reps at 155/100lbs, or failing. If you think you can crush all 3 sets at 155/100lbs, do it.

2 Rounds:
100′ Waiters Walk (right)
10 GHR
100′ Waiters Walk (left)
20 Top Half V Ups
#2563 - Misfit Athletics 2023 Phase 1 Week 6 Day 4 Active Rest Day
Instructions:

10 Hip Extensions
:30 OH Squat Hold

15:00 Warm Up
Rest 5:00
AMRAP 15:00-40:00
15:00 Cool Down
Stay in the water and continue to move around to let the heart rate settle. Getting back into technique work with your stroke and
breathing one length at a time is a good way to do so.
*This is technique work for 9 out of 10 athletes. Finding your stroke and breathing cadence to become comfortable in the water is
more important than thrashing/resting and trying to see how far you can go.

MAFF Session
Warm Up
then,
then,


head HERE.

5 Rounds
1 Max set of Front Squats*
Rest 4:00
*R1: 70%
R2: 75%
R3: 80%
R4: 85%
R5: 85%+
Take your front squats from the floor for as many of the rounds as you can without it seriously infringing on your ability to
accumulate front squats. We expect you to have to take the bar from the rack for the final 2 intervals.
Burpees should be done at a sustain pace. Not slow, but not a sprint. Begin your Front Squats within :10 of finishing your final
burpee. Score is total squats.
– Front Squats: DB Front Squats (Either increasing weight each round or decreasing reps. I.e 10-8-6-4-2)
Duration: Short
Pacing: Sustain

3 Sets:
10 Pause Hip Extensions*
:30 Dead Hang
50′ Heavy SB Bear Hug Carry
:30 Dead Hang
Rest :90
*2 second hold at the top


30 Pistols
30 KB Deadlifts 60s/44s
300m Farmers Carry 60s/44s
20 Pistols
10 Pistols
– DB Deadlifts and Farmers Carry
Duration: Long
Pacing: Sustain
Rest 3:00
Rest 3:00
Rest 3:00
– Deficit HSPU on plates

4 Squat Snatch
Drop and Reset. Start near 80-85% and only move up in lifts are technically sound. If you’re choosing this non-mandatory lift due to
technique, consider starting closer to 75% and adding some tempo to your first and second pull to ensure positional focus.

head HERE.

Warm Up
EMOM 6 Minutes
Then,
Into
2 Below Knee Squat Cleans
Into
1 Squat Clean

2 Rounds
30 DB Goblet Step Overs 50/35lbs to 24/20″
30 Push Ups
300m Run
30 Toes to Bar
30 Wallballs 20/14lbs to 10′
Rest 1:1
1:1 rest: rest for the same amount of time it took you to complete the round before repeating. Score is total working time, not
including rest. Aim for round 2 to be as close to your round 1 time as possible.
– Toes to bar: GHD Sit Ups or V-Ups
– Wallballs: Single Arms DB thrusters
Duration: Medium
Pacing: Sustain

3 sets:
10/10 Single Arm DB Seated Press*
Max Chin Over Bar Hold**
*Opposite arm stays locked out in extension with working arm presses
**1:00 cap


6. Bitch Work – For Time
3 Rounds
6/5.4k C2 Bike
1/.9k C2 Bike @ 1 Damper, Forever pace
Score is total time from the three 6/5.4k rounds.
Start faster than your Tour de Misfit pace and use information from round 1 to get best overall time for your 18/16.2k.
– 3/2.5k on other C2 Machine
– 6/5.5k Air Bike
– 1.5 Mile Run
Pacing: Sustain

another skill.
– Rope Climbs
– Handstand Walk
– Double Unders
– Wall Walks

head HERE.

Then
1×4@87.5%
1×3@90%
1×2@92.5%
3. Interval Test - For Time

Rest 4:00
Rest 4:00
Rest 4:00
– Air Bike: Same calories on any machine
– Thrusters: Wallballs or DB Thrusters
Duration: Medium
Feel: Gas
Pacing: Sustain

4 Rounds
1 Smooth Set of Muscle Ups
Then
1 Max Set of Muscle Ups
– Bar Muscle Ups

4 Rounds:
15 Good Mornings (light weight)
25 Russian Twists
10 Empty Barbell Bicep Curls

head HERE.
2. Lifting Test - For Reps

AMRAP 5 Minutes
AMRAP Power Snatch 165/110lbs
OR
AMRAP 5 Minutes
AMRAP Power Cleans 185/125lbs
Choose your weaker movement (but re-test the same one you tested
3a. Metcon Retest, Part 1 - For Time

12 GHD Sit Ups
16 GHD Sit Ups
20 GHD Sit Ups
24 GHD Sit Ups
20 GHD Sit Ups
16 GHD Sit Ups
12 GHD Sit Ups
20 minute cap
Sandbag does not get thrown over the shoulder. For the shuttle runs, the sandbag may be carried anyhow.
1 Shuttle Run = 25′ out and back (50′ total).
–
3b. Metcon Retest, Part 2 – For Weight
Immediately upon completion of Part 1:
In a 5 Minute window,
Find a 1RM Front Squat
Your 5-minute window begins immediately upon completion of your final Sandbag Shuttle Run, or at the 20:00 mark if you hit the
time cap.
– GHD: Toes to bar or Sit Ups
– Sandbag: DB/KB Power Cleans to Farmers Carry
Duration: Long
Pacing: Sustain

4 Rounds
15 GHR
into
10/10 Split Goblet Squat
Rest as needed


6 Rounds
Rest 2:00

12-9-6
Bar Facing Burpees
Pistols
Rest remainder of each interval
Score is total working time added together.
Duration: Medium
Feel: Cardio
Pacing: Sustain

3 Rounds
3/2.7k C2 Bike
Rest 2:30
This is your final tune-up before we tackle the Tour De Misfit – Riverside Time Trial re-test. You’ve tackled just about every
combination of time domain, pacing, and rest period. If you took notes, you will know what to try and hold to achieve the best
average across all three rounds.
– 3/2.7k Air Bike
– 1.2 Distance on other C2 Machines
Pacing: Reach

All on a SKI ERG:
MAFF Session
Warm Up
then,
then,

Every :30* until you reach 10/7 Reps
1 Legless Rope Climb
*Skip a full round any time there is any question about hitting the next one. Offseason = train fast.
– Strict Muscle Ups
– Strict Pull Ups (4 reps until 40 reps)

head HERE.
2. Lifting Retest - For Weight

Every :90 Until Failure
3 Back Squat @70%*
*Men add 10lbs per round.
Women add 10lbs until you’re over 80%, then start adding 5 per round
3. Misfit Cube Test Retest - For Reps

AMRAP 4 Minutes x 4
Max Distance Run
Rest 4:00
Score is total “points”. Add the total meters from all four intervals, then multiply by .085 to get your point score.

AMRAP 3:00
Max 25′ UB Handstand Walks

3 Rounds:
10 Tempo Bench Press*
100′ Dual KB Front Rack Carry (heavy)
1:00 Wall Sit
Rest 1:00
*3 second descent
REST DAY

head HERE.
2. In WOD Lifting Retest - For Time

3 Rope Climbs
Rest 1:00
3 Rope Climbs
Rest 1:00
3 Rope Climbs
Rest 1:00
3 Rope Climbs
Rest 1:00
3 Rope Climbs
14 minute cap
Front squats are taken from the floor. If you get capped, score is 15:00 + :01 for each incomplete rep.
– Front Squats: 21 DB Front Squats x 5
– Rope Climbs: 6 Muscle Ups or Bar Muscle Ups
Duration: Medium
Pacing: Sustain

4 Rounds
1 Smooth Set of Strict HSPU*
Then
1 Max Set of Strict HSPU*
*If you’re exceeding 15 reps per round, complete at 2″ deficit. Increase deficit 2″ each time you eclipse 15+ reps across rounds

3 Rounds:
100′ Backward Sled Drag
20 GHD Sit Ups
:30 LSit Hold
Rest as needed


7 Rounds
35 Double Unders
– Deadlifts: DB Deadlifts HEAVY
Duration: Medium
Feel: Cardio
Pacing: Sustain
6. Optional Lift Retest - For Weight

Find Your 3RM Snatch*
*Drop and reset, but must be completed within a :30 window.
7. Misfit Power Output Retest - For Reps

Retest using the same machine as during test week. If you did not perform this during test week, choose your weakest sprinting
machine between Row, Ski, Bike Erg, Air Bike:
3 Rounds
Sprint :20* for Average Wattage
Rest 3:00-7:00
*Air Bike Rounds are :15. All C2 machines are :20.
Score is your highest round. Program each machine to measure only the :15 window.

head HERE.

Build up to a heavy 3 position clean
Mid Thigh* + Below Knee + From Floor
Drop and reset between reps
*Above knee/below hip.
3. "Tour De Misfit - Riverside Time Trial" Retest - For Time

14km on a C2 Bike, switching the damper at the following marks counting down:
Begin at 14k on a 3 damper
At 12k, switch to 7
At 11k, switch to 4
At 9k, switch to 9
At 8k, switch to 1
At 7k, switch to 10
At 6k, switch to 2
Pacing: Sustain

4 Sets:
50′ R Waiters Walk (heavy)
50′ L Waiters Walk (heavy)
7-10 Strict Ring Dips
Rest :90

5. "Tears" - For Time

3 Rounds
500m Row
18 Hang Power Snatches 75/55lbs
500m Row
18 Chest to Bar Pull Ups
Rest 1:1
– Row: 500m Ski, 1k Air Bike
– Hang Power Snatch: DB Hang Snatch
– CTB: Heavy Double Unders or SDHPL 75/55lbs
Duration: Long
Pacing: Sustain

20-16-12
Ski Calories
DB Farmer’s Carry Lunges 50s/35s
– Ski: Calories on any machine
Duration: Short
Feel: Gas
Pacing: Reach

another skill.
– Rope Climbs
– Handstand Walk
– Double Unders
– Wall Walks

Misfit Hatchet 2023 Season - Phase 1

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Misfit Hatchet 2023 Season - Phase 1

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#2530 - Misfit Athletics 2022 Phase 1 Week 1 Day 1

1. Morning Movement - For Completion

2. Lift 1 - For Weight

3. Interval Test - For Time

4. Skill - For Completion

#2531 - Misfit Athletics 2022 Phase 1 Week 1 Day 2

2. Lifting Test - For Weight

3. Metcon Test - For Time

4. Accessory - For Completion

Pick 0-1 of the following:

5. Lift 2 - For Weight

6. Interval - For Rounds and Reps

7. Bitch Work - For Time

8. MAFF Session - For Reps

9. Skill - For Completion

"#2532 - Misfit Athletics 2022 Phase 1 Week 1 Day 3

1. Morning Movement - For Completion

2. Lifting Test - For Reps

3. Misfit Cube Test - For Reps

4. Skill - For Completion

5. Accessory - For Completion

1. Recovery Flush - For Completion

2. Swim - For Completion

3. MAFF Session - For Reps

Score is average Wattage."

"#2534 - Misfit Athletics 2023 Phase 1 Week 1 Day 5

1. Morning Movement - For Completion

3. In WOD Lifting Test - For Time

4. Accessory - For Completion

Pick 0-1 of the following:

6. Misfit Power Output Test - For Reps

7. Skill - For Completion

"#2535 -Misfit Athletics 2023 Phase 1 Week 1 Day 6

1. Morning Movement - For Completion

2. Strength - For Weight

Drop and reset between reps

3. ""Tour De Misfit - Riverside Time Trial"" Test - For Time

4. Accessory - For Completion

Pick 0-1 of the following:

5. Metcon - For Time

6. Interval - For Rounds and Reps

7. Skill - For Completion

1. Recovery Flush - For Completion

2. Swim - For Completion

Score is average Wattage."

1. Morning Movement - For Completion

2. Lift 1 - For Weight

3. Interval - For Time

4. Skill - For Completion

5. Accessory - For Completion

#2537 - Misfit Athletics 2023 Phase 1 Week 2 Day 2

1. Morning Movement - For Completion

3. Metcon - For Time

4. Accessory - For Completion

Pick 0-1 of the following:

5. Lift 2 - For Weight

6. Interval - For Rounds and Reps

7. Bitch Work - For Reps

8. MAFF Session - For Reps