Service Cup Workout 3
Part A
On a 15-minute clock, for time:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
One shuttle run is 25 feet down and 25 feet back.
♀ 95-lb barbell
♂ 135-lb barbell
Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk
Post time and heaviest lift to comments.
Stimulus and Strategy:
Today, you'll take on a two-part workout as part of the 2026 Everyday Hero Service Cup. Complete Part A quickly for as much rest as possible before starting Part B.
If you're signed up for the Service Cup, perform one of the competition variants and log your scores. If you're not signed up, scale the workout to fit your needs and capacity.
Expect this one to get you breathing heavy with a barbell in hand. Shoot to finish Part A in 8-15 minutes, then find a 1-rep-max clean and jerk in a 3-minute window once the clock hits 15 minutes. The sooner you finish Part A, the more rest you'll have before the max-effort lift.
The load for Part A is meant to be moderate, allowing for some touch-and-go reps at a quick cadence. Part B is a fun opportunity to lift heavy while fatigued — keep your mechanics sound and aim for two to four good lifts in this tight timeframe.
If you're signed up for the Service Cup, don't forget to log your scores. Be sure to check out the Service Cup website for more information, rules, and standards.
Intermediate option:
Part A
On a 15-minute clock:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
One shuttle run is 25 feet down and 25 feet back.
♀ 65-lb barbell
♂ 95-lb barbell
Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk
Beginner option:
Part A
On a 15-minute clock:
7 shuttle runs
15 clean and jerks
7 shuttle runs
12 clean and jerks
7 shuttle runs
9 clean and jerks
7 shuttle runs
9 clean and jerks
One shuttle run is 25 feet down and 25 feet back.
♀ 35-lb barbell
♂ 45-lb barbell
Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk
Resources:
Shuttle Run Tips
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk
Find a gym near you:
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Comments on 260915
148 Comments
12:08 – 205lbs RX
Video ---> www.youtube.com/watch?v=qfPj5BjluFY
RX
Part A: 12:09
Part B: 220 lb
All 45 clean and jerks were touch-and-go and completed unbroken. I kept moving on the shuttle runs and used them as active recovery between barbell sets.
Made 185 and 220 during the three-minute window, then attempted 240 three times—once at the end of the window and twice afterward. My current PR is 235. I was extremely close but couldn’t finish the lift.
Great workout and a great test of lifting heavy after high-volume work.
M RX
split into five minute circuits
10 shuttle runs
10 clean and jerk
10 SR
9 CnJ
10 SR
11 CnJ
finished total due amount at17:17
1 CnJ at 155
1 clean at 175
Rx
A: 8:34
B: 245lbs.
*Wore a Belt for Heavy. Power Clean and Split Jerk.
Most impressive!
Rxd
9runs on the last set
75reps
c&j-205
Rx
Rx
A: 10:03
B: 255lb 🫤
Limited by upper body mobility...and cardio lol
Still an awesome job despite mobility limitations!
Neither seems all that limited with those great results!
Used 85lb but went for rx’d distance, reps, and gymnastics. Made it through 5 ohwl/15-16’
in the 8 minutes.
47/180lb/176cm
Dad (70) used a 15lb bar and did beginner scaling with steeply angled ring rows. He completed the front rack lunges and got through 8 of the second 15 ring rows in 8m.
holly bells that was hard. I knew it would be -but I had hope to get to the bar muscle ups and do at least 1 or2…
Rx
Part A didn’t manage last 9 clean and jerks
Part B skipped
Service Cup Workout 2
Complete as many reps as possible in 8 minutes of:
50-foot back rack lunges
25 pull-ups
50-foot front rack lunges
25 chest-to-bar pull-ups
50-foot overhead lunges
Max bar muscle-ups
♂ 95-lb barbell
tiempos de ronda
R1 | 02:59 |
R2 | 05:00 | +121 s
Ø 03:59
Tiempo restante: 00:01
Did 95# for the lunges
Got to the muscle up at 7:55
Can you do a power clean and jerk? Or does each rep have to be a squat clean?
It is not specified so pick your poison. OG CF default would have been squat cleans and either push or split jerk, but times have changed, and more importantly, you know what your own goals, strengths and weaknesses are. Is today training for you or are you testing? Work on your weaknesses if training is the focus, or you could play to your strengths if testing. I personally chose power clean and push jerk based on how my body was feeling, and the fact that I can cycle the barbell a lot faster with those two movements compared to SC and SJ despite SJ being less painful for my poor knees.
9.19 intermediate
Video ---> https://www.youtube.com/watch?v=cqO_UXIZFoQ
Completed RX at 115 lb. Back-rack and front-rack lunges were unbroken. I stopped once a little over halfway through the overhead lunges. I used larger pull-up sets, then smaller chest-to-bar sets with short breaks to keep moving and maintain rep quality.
I reached the bar with enough time for one muscle-up attempt and came extremely close, but couldn’t finish the rep before time expired. I continued attempting one every minute afterward and finally completed one five minutes later.
Great workout and a valuable test of my ability to perform muscle-ups under fatigue.
Not sure what is going on with comments, a bunch from yesterday are showing on the 9/16 WOD.
RXd in the Gensteel.
Part A: 11:29
Part B: 185-195-205-215
The shuttle runs got soooo much slower after those 15 C&J's. Broke rounds 1-2 into three sets, rounds of 9 reps into two sets.
Yeah comments are janky today. Great job on this though! 215#!!!
It's rough out here in the interwebs. Awesome job on this! I agree about those shuttles after the set of 15.
Finished part A at 14:48. Sucked air for a bit, only had time to do 145 twice for part B, just couldn’t go heavier. Good one!
Still great time & weight, AZN
Intermediate
Part A: 11:10
Part B: 125, 135, 145#
Part B was not a true 1RM since I don't do that anymore - just wanted to put up a few heavier weights to see how well I would execute them while fatigued. All PC&PJ with most reps touch-n-go in sets of 3-5. Tried to minimize time spent breathing when not lifting or running. A run around the neighborhood focusing on technique as well as SLIPS and KTE for cooldown.
Well done, Linc, plus extra run & auxiliary work!
2 banded chest to bar
2 banded chest to bar
11:51 @ 85-lbs
110-125-130
Beginner option since I haven't C&J'd before, so took it as technique practice.
A @ 5.55
B @ 50 - 55 - 60 kg
Beginner option:
Part A
On a 15-minute clock:
7 shuttle runs
15 clean and jerks
7 shuttle runs
12 clean and jerks
7 shuttle runs
9 clean and jerks
7 shuttle runs
9 clean and jerks
One shuttle run is 25 feet down and 25 feet back.
45-lb barbell
8:16
Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk
155- lbs
Rx 15:34
Nice Charles!
A: Subbed 20 KBS @35# for each run -C&J were SJ @45# because Abuela Big Guy is sore & tired, children: 7:47
B:see above, practiced a few more C&J & C&SJ @ same weight
Way to still get work in while having those limitations imposed on you!
A: 8:16
B. 285. Cleaned 300 twice couldn’t get the jerk though.
Dang that's a lotta clean! Nice.
Fantastic!
9:30 or 10:30 for part a. Got wod brain and couldn’t remember my start time
Part b. 245
Close enough, great times either way & solid weight on those C&Js!!
Excellent!
16 Barbell back rack alt lunges (36/52 kg)
25 pull-ups
16 Barbell front rack alt lunges
25 chest-to-bar pull-ups
5 barbell overhead altijd lunges
Knocked out another set of back rack lunges to finish out an 8:00 time.
Warm up
1 mile Elliptical
5 Sets 20 Pushups / Sit-ups
.15 min Clock
25 mile Elips - 15 70lb PC&J
.25 mile Elips - 12 70lb PC&J
.25mile Elips - 9 70lb PC&J
.15 mile Elips
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partA/rx/14:43
the thin and weak person(referred to as"third")made me wait 4 her to finish training,so i didn't have time to do B
Intermediate +
Scaled weight to 85lbs, all else Rx:
158 reps/ft (8 BMU at 8 minutes).
Way to go, bro!
Nice CN! Getting through to 8 BMUs @ Rx! 💪
01 Burpee over the bar
02 Cleans (65/55-kg)
01 Burpee over the bar
02 Muscle-ups
01 Burpee over de bar
* 01 Round: Work from top to bottom and return from bottom to top. *
Score:
Raíssa SC-20kg 00:16:28 Age 26
Mosanielle SC-25kg 00:17:40 Age 48
Catarina SC-15kg 00:17:35 Age 24
Danielle SC-20kg 00:16:10 Age 45
Maiane SC-30kg 00:16:20 Age 26
Amélia SC-20kg 00:15:55 Age 42
Tarcisio SC-70kg 00:14:18 Age 43
As RX’d, got to 123 reps at 8 minutes. I severely undersold how heavy that barbell would get.
25 ring rows, 25 jumping PU & 4 kipping PU
136rxd
Rx 37 Bar Muscle-ups
*Unbroken Back Rack, 2 sets on FR and OH.
*5’s on Pull-ups and C2B.
*5’s until the end on BMU.
*Have around 4:10 on BMUs.
You're a beast, Derek!
Outstanding!
13 BMU RX
Excellent!
Rx 17 MU
I accidentally did 10 minutes.
75#
25 Jumping
25 Kipping
3 C2B attempts. Got ZERO!
Rx
6BMUs
That was ugly. Spent most of the time on C2B.
Still! Getting to and accomplishing BMUs all at Rx is awesome!
15 ring rows for all
20 lbs
5:55
20’ Overhead lunges
Intermediate 6 chest to bar
61 reps en total.
150 reps intermediate
Nice!
finished 12 oh lunges
9:28 time 30 barbell
8m OH Lunges + 0BMU
Intermediate
13 CTB pull-ups at the buzzer
Back racking the BB from the floor always hurts so that limited weight right there. Getting the BB onto the shoulders with hands crossed was interesting. Either way, first two lunge sets were UB. Broke at the turnaround for the OH lunge set. Did the pull-ups in 5s and most of the CTBs were in 2s and 3s. Finished out remaining CTB pull-ups to get to 25 plus 25 ring dips and more OH work in the form of lunges and box step-ups (24") through several rounds afterward.
Great work pushing through plus extra work!
60-lbs barbell, 16x lunge in place, subbed {2 pull-ups + 2 ring dips} = 1 muscle up; dips from 1/2-squat
Completed 3.5x {2 pull-ups + 2 dips} = 3.5 "MU"
Total 112 reps = 101.5 scored as "MU"
Made it through rep 12 of OH lunges, about 40’.
Only used 70lb BB, did 20 pull-ups, 20 C2B pull-ups. Haven’t done OH lunge in forever, felt too unstable with 85.
11‘ lunges 80 lb
11 strict pull ups
15 lunges
10 strict pull ups
13 min
45 lb barbell :/ should have used the 25lb it’s hard to judge sometimes. I like to struggle!!
4:41
1:25 to do MUs but got none today
RXd in the garage gym.
failed the 1 BMU attempt I had time for.
First two rounds of lunges were unbroken, 25' out and back. Had to break the OH halfway. Couldn't find much rhythm on either of the pull-ups. Had about 40 seconds but after missing the BMU I kind of just watched the clock tick. Lame.
Well done! I wouldn't have even got an attempt at a BMU.
Not lame in the least being able to do most of this at Rx! 8:00 is a very short time to get all that work in!
10 C2B
101 reps
Rx = 1 BMU
Used leg assist on all pull-ups
55kg
only did 20kg dumbell for the overhead lunges each hand.
got 4 muscle ups
56M
Completed 25 C2B in 8:00 w/ 85#
After clock, finished OH lunge and 3 BMU
Great work! Especially finishing & hitting those BMUs!!
Beginner option:
For time:6:34
25 pull-ups (green & purple bands)
20 stationary lunges - front
25 pull-ups
4 stationary lunges - overhead
55# bar
M34/205/6'
12 RX
8 min amrap
50’ back rack walking lunge @95#
25 strict pull ups
50’ front rack walking lunge 95#
25 strict c2b pull ups
18 overhead forward lunges 95#
Max bar muscle ups
In 8 min did 16 strict c2b pull ups
In overtime finished the c2b and overhead lunges.
Great job, BB!
Nice work + finishing out the reps!
20 stationary lunges- back
25 jumping PUs
20 stationary lunges -front
5 5 2 3 PUs
In OT 10# plate 20 overhead
Walkingfront lunges
14 back squat lunges 85#
25 jumping pull-ups
14 front squat-lunges 85#
20 pull-ups time ran out
First: awesome work yesterday, all. After an eye appointment, can't see to do screen time, so belated congrats to all the heavy lifts, fast runs & PRs! Y'all beasts! Modified today for space, etc. to 25 stationary lunges on all with 45# barbell + 25 HKR for pull ups, KTE for CTB & 1 assisted pull up plus 1 dip for 1 reps of max BMU: 28
Oh, not sure how to total for mods., so to clarify I did all the things plus 28 BMU subs at the buzzer. Maths + mods.=hard.
Great job improv'ing as usual, Favo!
Back rack lunges
25 assisted pullups low ceiling jumps don't go anywhere
Front rack lunges
20 strict pullups
Times up
-50’ weighted walking lunges
-25 jumping pull-ups
-50’ weighted walking lunges
-25 pull-ups
-50’ weighted walking lunges
-max chest-2-bar pull-ups in remaining time (15)
*35 lb DB’s for lunges
———————————
3x10 weighted oblique crunch (35 lb DB’s
3x10 around the world each way (10 lb plate)
45# plate OH lunge due to mobility
Did 25 Pull-ups & 25 C2B
3 BMU
Intermediate
150 reps
M/41/210
Intermediate +6 chest-to-bar
95 pounds
50 ft back rack lunges
25 pull up
50 ft front rack lunges
25 chest to bar
65# BB (30 lunges ea. rd.)
Ring rows (neck and back pain)
9:35
completed 23 of the chest to bar
Completed 50 Kipping Pull-ups
10m OH BB Lunges
Intermediate
5 ctb pull-ups in the remaining time
👎
50 kg langhantel,
Gesamt:
201 Wiederholungen
rx/150reps
Holy f$!@
Real nice job!