WTF workouts are challenging. If you can complete them, you must be in fine shape. They can be brutal and can lead to you saying, "Why the flip am I doing this?"

 

WTF, of course, stands for "win the flag." What is the flag? Well, the flag is the end result of completing a difficult workout that not only makes you stronger and improves your fitness, but also enhances your intestinal fortitude (as in: growing a pair).

 

Here are the flags to win. Your goal is to get after them.

 

Breaking Muscle Shop

RELATED: The 8 Most Hated Exercises

 

WTF Workout 1: Barbell Only (45lb/30lb)

  1. 75 squats
  2. 50 bench presses
  3. 40 bent-over rows
  4. 35 overhead presses

 

Perform four rounds of the above with minimal rest time between exercises.

 

fitness, conditioning, workouts, hard work, intensity, barbell, dumbbell, bodywe

 

WTF Workout 2: Body Weight Only

  1. 30 burpees
  2. Maximum rep chin ups
  3. 100 air squats
  4. Maximum rep tent push ups

 

Perform three rounds of the above with minimal rest time between exercises.

 

WTF Workout 3: Dumbbell Only

  1. Squat x 40 - 25% of body weight
  2. Overhead press x 25 - 15% of body weight
  3. Bent-over row x 25 - 15% of body weight
  4. Crunches x 15 - 10% of body weight

 

Perform four rounds of the above with minimal rest time between exercises.

 

fitness, conditioning, workouts, hard work, intensity, barbell, dumbbell

 

WTF Workout 4: Barbell Only

  1. Squat x 40 - 100% of body weight
  2. Bench press x 10 - 80% of body weight
  3. Upright row x 20 - 30% of body weight
  4. Overhead press x 20 - 35% of body weight
  5. Bicep curl x 15 - 25% of body weight

 

Perform three rounds of the above with minimal rest time between exercises.

 

WTF Workout 5: Dumbbell Plus Body Weight

  1. Dumbbell squat x 20 - 35% of body weight
  2. Maximum rep push ups
  3. Maximum reps chin ups
  4. Dumbbell stiff-leg dead lift x 15 - 30% of body weight
  5. 100 bicycle crunches
  6. Dumbbell overhead press x 25 - 15% of body weight

 

Perform four rounds of the above with minimal rest time between exercises.

 

WTF Workout 6: Body Weight Plus Barbell (45lb/30lb)

  1. Barbell overhead press x maximum reps
  2. Body weight squat x 75
  3. Push ups x maximum reps
  4. Barbell bent-over row x maximum reps
  5. 100 bicycle crunches

 

Perform four rounds of the above.

 

fitness, conditioning, workouts, hard work, intensity, barbell, dumbbell, bodywe

 

Rules for the WTF Workouts

  1. If you cannot achieve the prescribed repetitions, do as many as you can.
  2. If you are able to surpass the prescribed number of repetitions, keep going and do as many reps as you can.
  3. Take only minimal rest time between exercises and rounds.
  4. The harder you work with minimal rest between bouts, the greater the return for your efforts.
  5. Enjoy.

 

Photos courtesy of CrossFit Empirical.

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