1 10 TOUGHEST WORKOUTS

Damect Dominguez
Team Training Day
 Copyright © 2023 Damect Dominguez

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3 10 TOUGHEST WORKOUTS

INTRODUCTION
If you’re anything like me, then every once in a while you
probably get the urge to do a really tough workout. You know,
that type that tests you both physically and mentally–and
probably leaves you on the floor for a good while after you’re
done!
Of course, we can’t always do these types of workouts.
My current training, for example, follows a 60-40 intensity
balance. This means that 60% of my conditioning workouts
are at an easy Zone 2 pace while only 40% are high-intensity.
Recently, I had a few of the athletes doing my Competitor’s
program vote on the ten hardest WODs we did last year. I took
each athlete’s list and compiled an overall top-ten list which
I’m giving you here.
(By the way, I put together an intense 8-week competitor’s
program called Compete. You can check it out here.)
If you like these workouts and want to incorporate them into
your training, make sure to do so sparingly. Consider adding
them in at the beginning of your training week or, if you know
your body well, on one of those days that you’re body (and
mind) are primed for the challenge.
The point is that these types of workouts shouldn’t be done
on a regular basis. Training is supposed to make you better,
and constantly destroying your body with tough workouts is
not the path to improvement.
Enjoy these workouts, but make sure to add them to your
training schedule intelligently.
4 10 TOUGHEST WORKOUTS

#1
FURY
Every 3 Minutes for 3 Rounds
20/17 Calorie Bike
30 Wall Balls (20/14)
-Rest 3 Minutes-
Every 3 Minutes for 3 Rounds
20/17 Calorie SkiErg
60 Double-unders

Notes
Scaling this workout correctly is going to be the key to
getting the correct stimulus. Think about it, you don’t
want to spend 2.5 minutes on the bike just to do 5 wall
balls and move on to the next round. You want to do
this workout in a way where you have enough time to
accumulate a lot of wall balls (set 1) and double-unders
(set 2).
Therefore, you’re going to use round one of each
set to set your targets. During round one of each set,
stop biking or skiing at the 1:45 mark and move on
to the next movement, even if you haven’t reach the
20/17 calorie goal. Whatever number of calories you’ve
accumulated at the 1:45 mark is going to be your target
for the next two rounds.
Make sure to push the bike and ski on that first
round. It’s not a full sprint, but you want to be at about
80% effort pace.
Your score for this workout is the total number of
wall balls and double-unders accumulated.
The bike calories are written with the Assault Bike in mind.
Scale to 16/14 if using the Rogue Echo bike.
5 10 TOUGHEST WORKOUTS

#2
MAN ON FIRE
4 Rounds
10 Thrusters (95/65)
8 Burpees Over-the-Bar
6 Overhead Squats (95/65)
4 Burpees Over-the-Bar

Notes
Of the ten workouts in this book, this one probably
takes my vote for ‘toughest’. The reps on the barbell
movement are low enough that you should be able
to go unbroken. The weight should also be relatively
light. (If the weight is too heavy for you to go
unbroken, consider scaling down.) However, this
is one of the components that make the workout so
tough – it’s light enough that you really push the pace.
There’s not a lot of opportunity for rest.
Moreover, although this is a full-body workout, your
quads, in particular, take an absolute beating during
every movement.
6 10 TOUGHEST WORKOUTS

#3
DISTRICT NINE
9 Rounds
10 Wall Balls (20/14)
8 Calorie Bike
6 4’Burpee Broad Jumps

Notes
Want a workout the lulls you into a false sense of
security? This is it! On paper, this one looks like the
easiest workout in this book. However, the last 4
rounds of this workout will have you telling a different
story once you’re done.

#4
SANDBAG SUNRISE
14-Minute AMRAP
5 Sandbag Over-the-Shoulder
50’ Sandbag Bear Hug Walk
10 Sandbag Squats (5 Per Side)
50’ Sandbag Bear Hug Walk
15/12 Calorie Bike
Sandbag Weight: 150/100

Notes
A lot of my athletes looked at this workout and
thought they’d rest on the sandbag bear hug walk. A
few minutes into the workout they realized that it’s
actually the toughest part.
Scale the weight of the sandbag as needed. However,
keep in mind that this is suppose to be a heavy
workout.
7 10 TOUGHEST WORKOUTS

#5
MAIN EVENT
3 Sets of: 3 x 4 EMOM
Minute 1: Max Bike Calories
Minute 2: Max Complexes of: 8 KB Suitcase Deadlifts +
25’ Farmer’s Carry (70/53)
Minute 3: Max Burpee Box Jump Overs (24/20)
Minute 4: Rest
Rest 2 Minutes After Each Set (Every 12 Minutes)

Notes
Including rest, this is a 40-minute workout. You’re
going to do the EMOM above three times back-to-back
(12 minutes total). Then you’ll rest 2 minutes (it will
actually be a 3-minute rest if you count the last minute
of the EMOM). After your rest, you are going to go
through the 12 minutes again. Then rest for 2 more
minutes and do it one last time.
Your goal is consistency across all movements and
sets. For example, if you accumulate 15 bike calories
during your first bike set, then you want to accumulate
15 calories (± 1 calorie) every other set.
8 10 TOUGHEST WORKOUTS

#6
SQUAT THERAPY
Every 4 Minutes for 4 Rounds
20/17 Calorie Row
15 Squat Cleans (135/95)
20 Chest-to-Bar Pull-ups

Notes
One thing I noticed when I got back each athlete’s list
of their top 10 toughest workouts is that most lists
contained at least four EMOMs. When you think about
it, it makes a lot of sense. This EMOM, like all EMOMs,
force you to work by stacking workloads into small
time periods.
Properly scaling the squat clean weight is key to
doing this workout correctly. The weight should feel
light to moderate.
9 SANDBAGFIT: THE WORKOUTS

#7
JUICY
Every 3 Minutes for 5 Rounds
30 Wall Balls (20/14)
Max SkiErg Calories in the Remaining Time

Notes
You may have noticed that this one is similar to
workout #1, Fury. However, the stimulus is very
different. If you go into this workout really trying
to maximize the total number of SkiErg calories you
accumulate over the course of the five rounds, then
you’ll realize why this one made several athletes’ top
ten list.
Aim for moderate to big sets on the wall balls. Pace
the SkiErg depending on how much time you have left
once you finish the wall balls. Ideally you’ll have at
least 1.5 minutes each round. That means you’ll want
to be at about an 80% effort pace on the SkiErg (not too
fast, not too slow).
10 SANDBAGFIT: THE WORKOUTS

#8
BIG BEAR
Every 3.5 Minutes for 4 Rounds
25/20 Calorie Bike
15 Toes-to-Bar
8 Box Jumps (20/14)
Max Clusters in the Remaining Time (135/95)

Notes
This is the fifth and final EMOM on the list. This one
requires you to be good at three things before you
can start to accumulate reps on the clusters. If you
think any of the three movements before the clusters
are going to take you an abnormal amount of time,
feel free to scale the number of reps. For example,
the 15 toes-to-bar shouldn’t take more than a minute
(it should take less, but more than that is cause for
scaling), then reduce the number of reps as needed.
The bike calories are written with the Assault Bike in mind.
Scale to 20/16 if using the Rogue Echo bike.
11 10 TOUGHEST WORKOUTS

#9
BARBELL BLITZ
200 Double-unders
20 Power Cleans
20 Shoulder-to-Overhead
20 Deadlifts
100 Double-unders
10 Power Cleans
10 Shoulder-to-Overhead
10 Deadlifts
Bar Weight: 135/95
Notes
This is a chipper-style CrossFit workout with a heavy
emphasis on the barbell. It’s a tough workout that’s
made exponentially harder by breaking up your reps
too aggressively. Be smart with this one and break
often while keeping rest periods as short as possible.

#10
POCKET ACES
9-Minute AMRAP
8 Dual Dumbbell Devil Presses (50/35)
8 Burpee Pull-ups

Notes
You can’t have a top ten list like this one without a
workout that includes devil presses and burpee pull-
ups. Personally, I think those are two of the hardest
movements in CrossFit.
This one is pretty straightforward. Find a moderate
pace you can hold for nine minutes and keep moving
as much as possible.
12 10 TOUGHEST WORKOUTS

Thank you so much for your constant support. If you

liked the workouts in this book, consider checking out
one of our full programs here. Or check out some of
my favorites below.
Use code ‘10Tough’ for 15% off your purchase.

Compete: The 8-Week DailyFit: 10-Week

Competitor’s Program Functional Fitness

Rx Strong: An 8-Week
Strength Program
Specifically Designed
for the CrossFit Athlete