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Tired of your usual workouts and want to switch things up? Luckily for you, CrossFit Games champion Jason Khalipa has shared five of his favorite workouts with us mere mortals. Spoiler; he may have even graced us with an additional bonus workout. What a generous man.

Let’s check out what the NCFIT founder and person with the largest triceps I know has in store for us.

1. 10-Minute EMOM

Jason starts off by suggesting a workout that can be done virtually anywhere––the beach, your hotel room, and of course, your home gym. Plus, this is one of the best workouts for people short on time, since it is completed in just 10 minutes. 

The details of a 10 minute EMOM workout

If you’re unfamiliar with the term EMOM, it stands for “every minute, on the minute”. This means you’ll do the prescribed work—in this case 15 burpees—as quickly as you can within the minute. The remainder of the minute left over after you complete your 15 burpees is your rest.

Jason recommends aiming for between 40 to 50 seconds of work and 10 to 20 seconds of rest. If you find yourself working for too long or you have too much rest, adjust the number of burpees accordingly. 

Make it easier: Drop the number of burpees to 10.

Make it more difficult: Increase the number of burpees to 18.

2. AVA

Workout number two is named after Jason’s daughter, Ava, who was diagnosed with acute lymphoblastic leukemia when she was just 4. Since she was born on April 21, Jason has incorporated the numbers of her date of birth into this challenging workout, which is ideal for home gym owners. 

An image displaying the AVA workout

You’ll complete a 400-meter run, followed by 21 ground-to-overhead movements for 20 minutes and 53 seconds. Jason gives us two different options when it comes to the strength component––clean and jerk or snatch. He personally recommends using 195 pounds, but since we aren’t all a CrossFit Games champion, a lighter weight is OK, too. 

When performing a clean and jerk, the movement has two parts––taking the bar from the ground to your shoulders (you’ll be in the front rack position) and then overhead. Don’t forget to dip, then drive with force overhead. 

A snatch is similar, but the movement is performed in one smooth motion, plus your grip will be wider than it would be in a clean and jerk. You’ll take the bar from the ground to overhead in one go. 

If you haven’t done either of these movements before, I recommend practicing with a PVC pipe to nail your form before progressing. Don’t be afraid to use just the bar––we all start somewhere! And, proper form is key to prevent injury.

Make it easier: Decrease the weight on your bar. 

Make it more difficult: Increase the weight on your bar. 

3. Cardio Heaven

For all my cardio lovers, you’re going to be obsessed with this heart-pounding workout Jason cooked up.

The details of a workout named "Cardio Heaven"

You’ll start with 50 plate ground-to-overheads, and then immediately transition to 1,000 meters on the rower. Jason suggests keeping your rower’s straps loose, so you’re able to easily kick up and out to generate more power. 

Next, you’ll complete an 800-meter run, which is around half a mile. After your legs are cooked from running, prepare to deep fry them––time for the bike!

You’ll need to hit 50 calories on the bike as quickly as possible. Hopefully you have something like an AssaultBike, but if you don’t, you can add more to the running or rowing portion to even it out. 

Lastly, you’ll perform 50 more plate ground-to-overheads with the same weight you used earlier. Try not to drop down in weight if you can help it––it’ll be especially difficult since you’ll already be spent from the other cardio. 

Make it easier: Decrease the weight of the plate used.

Make it more difficult: Increase the length of the run or row.

4. Death Row

Going from heaven to Death Row is a stark switch up, but nonetheless, Jason will guide us through.

The details of a workout named Death Row

This workout is a 20-minute EMOM and involves both cardio and a bodyweight movement. You’ll first hit the rower until you burn 20 calories, which should ideally take you around 50 seconds to complete. The next minute will be 15 burpees. 

You’ll go back and forth between the two until you hit 20 minutes. Jason suggests checking in with yourself around the 10-minute mark. This will help you determine if you need to increase, decrease, or stay the same in terms of the number of burpees and calories burned on the rower.  

Make it easier: Decrease the number of burpees to 10.

Make it more difficult: Get to 20 calories on the rower in 40 seconds.

5. Cowabunga

Get ready to push and jump!

The details of a workout named "Cowabunga"

This workout is five rounds at 3 minutes each. You’ll start off with a barbell push press

“Dip, drive, and press overhead,” Jason cues. 

Next, you’ll complete 15 push-ups. Need to make it easier? Consider dropping to your knees or using the box for elevated push ups. 

“Try to get a full range of motion to get the most benefit out of your push-ups,” Jason explains. 

Lastly, you’ll do 20 box jumps, ideally on a 20-inch box if you have one available.

Make it easier: Use the box for elevated push-ups or go on your knees.

Make it more difficult: Jump over the entire box for the box jump overs.

BONUS: Kettlebell Extravaganza 

Jason couldn’t just leave us with five workouts––he said six or bust.

A bonus kettlebell workout description

The bonus workout is five rounds in 10 minutes of 30 kettlebell swings. On the even minutes, you’ll work and on the odd minutes, you’ll rest. Jason says you can do either American- or Russian-style kettlebell swings, depending on your preferred range of motion. 

“By the end of your workout, your biceps, forearms, and grip should be torched,” Jason says with a smile.

FAQ About Jason Khalipa Workouts

Are these workouts okay for beginners?

Yes! Whether you’re a home workout fanatic or haven’t touched a dumbbell in a while, these workouts can be modified to fit your fitness level. I’ve even added two ways to modify each of the workouts so you can follow along with ease. Wanna see more? Check out the full video at the top of the page. 

Does Jason Khalipa only do CrossFit workouts or does he also do functional fitness?

Although CrossFit is what Jason Khalipa is known for (hello, Fittest Man on Earth 2008), he is no stranger to regular full-body workouts––think deadlifts, thrusters, muscle ups, power cleans, and more. Plus, he always does a warm-up before starting his workout (as he should).

What does AMRAP mean?

AMRAP stands for “as many reps as possible” (sometimes rounds, depending on who you ask). 
An example of this would be trying to see how many pull-ups you can crank out in 1 minute.


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