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The 7 Samurai

The 7 Samurai

“The Seven Samurai” is a classic Japanese film directed by Akira Kurosawa, released in 1954. Set in feudal Japan, the story revolves around a group of seven skilled and diverse samurai warriors who are hired by a village to defend it from marauding bandits. The film explores themes of honor, sacrifice, camaraderie, and the blurred lines between heroism and villainy.

As the samurai train the villagers in combat and strategy, they form deep bonds and confront their own personal demons. The film is renowned for its masterful direction, character development, and groundbreaking action sequences. “The Seven Samurai” has had a profound influence on cinema and storytelling, inspiring numerous adaptations and paying homage to its timeless themes of courage and unity in the face of adversity.

The Workout

7 Rounds For Time:
7 Hand Stand Push-ups
7 Thruster at #135
7 knees to elbows
7 DL at #245
7 Burpees
7 KB swings
7 Pull ups

The Witcher

The Witcher

“The Witcher” is a popular fantasy book series written by Polish author Andrzej Sapkowski. It follows the adventures of Geralt of Rivia, a skilled monster hunter known as a Witcher. Geralt possesses supernatural abilities gained through a series of mutations and is tasked with slaying dangerous creatures that threaten humans in a world filled with magic, politics, and intrigue.

He is a skilled and stoic monster hunter, known as a Witcher, in a fantasy world filled with magic, creatures, and political intrigue. With his silver hair, cat-like eyes, and distinctive medallion, Geralt is instantly recognizable.

Gifted with superhuman abilities and trained to combat deadly beasts, Geralt navigates a morally complex world while staying true to his own code of ethics. He often finds himself caught in the midst of political struggles, facing difficult decisions that challenge his principles. Despite his tough exterior, Geralt possesses a sense of humanity and empathy that sets him apart.

Throughout the series, Geralt’s adventures lead him into encounters with a wide array of characters, from fellow Witchers to sorceresses and kings, each with their own agendas and motivations. His unique blend of strength, wit, and vulnerability has made him a beloved and iconic figure in modern fantasy literature and media adaptations.

The Workout

800m Run
40x Burpee Box Jumps
20x Power Clean 115#/85#

600m Run
30x Burpee Box Jumps
15x Power Clean 115#/85#

400m Run
20x Burpee Box Jumps
10x Power Clean 115#/85#

200m Run
130x Burpee Box Jumps
5x Power Clean 115#/85#

Optimus Prime

Optimus Prime

Optimus Prime is a fictional character and the central protagonist of the Transformers franchise, created by Hasbro. He is a heroic and noble Autobot leader, known for his strong sense of justice, unwavering dedication to protecting others, and his iconic catchphrase “Autobots, roll out!”

In most iterations of the Transformers story, Optimus Prime transforms into a powerful and iconic red and blue semi-truck. He is depicted as a wise and compassionate leader who values freedom and equality. Optimus Prime is often in conflict with the villainous Decepticons, led by Megatron, as they battle for control of their home planet, Cybertron, and seek to protect other civilizations from their destructive ambitions.

Optimus Prime’s character has been portrayed in various animated TV series, movies, comics, and other media since the franchise’s inception in the 1980s. He has become an enduring symbol of heroism and leadership, resonating with generations of fans around the world.

The Workout

30:00 EMOM
Min 1: Max Push-ups
Min 2: Max Air Squats
Min 3: Max Sit-ups
Min 4: Max Lunges
Min 5: Max Burpees
Min 6: Rest

Ivar The Boneless

Ivar The Boneless

Delving into the annals of Viking history, one name that stands out in bold resonance is Ivar the Boneless. A formidable leader of the Norsemen, Ivar etched his mark through invasions of Anglo-Saxon England. Unraveling his enigmatic persona reveals a tapestry woven with intrigue, prowess, and legacy.

A Mysterious Moniker

The appellation “Ivar the Boneless” has intrigued historians and linguists alike. Rooted in Old Norse, Ívarr hinn Beinlausi, its meaning remains elusive. Translated as “Ivar legless” or “boneless,” it lends an air of mystique to his character. However, interpretations diverge, with some sources hinting at figurative implications, possibly connected to male impotence.

The Saga of Origin

Hailing from the lineage of the legendary Ragnar Loðbrok and his third wife, Aslaug, Ivar’s lineage was marked by both storied heritage and celestial wisdom. Born with a unique physicality, his weak bones were attributed to a curse, the consequence of his father’s impetuousness. Aslaug, a völva, had forewarned Ragnar of the dire repercussions of untimely consummation, a premonition tragically ignored.

Beyond Physical Constraints

While the sagas weave tales of Ivar’s physical limitations, they are juxtaposed with accounts of his brilliant mind and strategic acumen on the battlefield. His sagacity and tactical prowess set him apart, transcending the confines of his bodily form. Ivar’s legacy embodies the resilience of spirit over corporeal impediments.

The Complex Legacy

Ivar’s influence extended beyond his invasions. Often linked to Ímar, the Uí Ímair dynasty’s founder, his dominion spanned Northumbria and the Kingdom of Dublin, casting a long shadow over the Irish Sea region. A legacy punctuated by both martial conquests and political dominion, his impact resonated for generations.


Ivar the Boneless emerges as a paradoxical figure, where physical frailty belied a prodigious intellect and strategic brilliance. His saga intertwines with the broader tapestry of Viking lore, leaving an indelible mark on the pages of time. As we unravel the layers of his enigmatic moniker, we glimpse the tenacity of a leader whose legacy endures through the ages.

The Workout

20:00 AMRAP
10x Push-Ups
10x 90-Degree Box Jumps
10x Lunges (Per Leg)



Imperator Furiosa was born in a post-apocalyptic wasteland, a world ravaged by chaos and violence. Little is known about her early life, but it is believed that she grew up in the Citadel, a fortress ruled by the tyrannical Immortan Joe. As a child, Furiosa witnessed the brutal realities of this desolate world, which shaped her into the resilient and determined warrior she would become.

Furiosa’s rise to power came when she became one of Immortan Joe’s trusted Imperators, leading his war parties across the barren wasteland. However, as she witnessed the suffering and oppression inflicted upon the innocent, something within her ignited a desire for change.

The Escape and Road to Redemption

It was during a routine supply run that Furiosa’s life took a dramatic turn. Tasked with retrieving gasoline from Gas Town, she made a courageous decision to deviate from her assigned path. Instead, Furiosa chose to free Immortan Joe’s captive breeders, hoping to lead them to a fabled paradise known as the “Green Place.” This act of defiance set in motion a series of thrilling events that would forever alter Furiosa’s destiny.

With a war rig packed with essential resources, Furiosa embarked on a treacherous journey across the unforgiving desert. Pursued relentlessly by Immortan Joe and his loyal war party, she showed unwavering determination and strategic prowess. Furiosa’s strength and resourcefulness captivated audiences worldwide, making her a symbol of resilience and empowerment.

The Legacy of Imperator Furiosa

Imperator Furiosa’s impact extends far beyond the borders of the film industry. Her character embodies strength, independence, and the unwavering spirit to fight for justice. Furiosa has inspired countless individuals, proving that anyone, regardless of their circumstances, can rise above adversity and make a difference.

Furthermore, Furiosa’s portrayal by the immensely talented Charlize Theron brought depth and authenticity to the character. Theron’s performance garnered critical acclaim and further solidified Furiosa’s place in cinematic history.

The Workout

7x Rounds (For Time)
20x Mountain Climbers (2x=1)
10x Push-ups
2x Raised Leg Push-ups
20x Left+Right Punches (Shadow boxing)
20x Air Squats (with your guard up)
10x Burpees
10x Alt Raised Leg Glute Bridges
10x Sit-ups
10x Leg Lifts



In the realm of Greek mythology, few figures command as much admiration and respect as Atalanta. Revered for her remarkable skills, unwavering courage, and noble character, she captivated the hearts of both mortals and deities alike. In this comprehensive article, we delve into the extraordinary life and accomplishments of Atalanta, the Greek huntress and exceptional athlete, exploring her fascinating journey, her unparalleled connection with the goddess Artemis, and her trailblazing endeavors in the realms of hunting and athletics.

Early Life and Unique Heritage
Atalanta’s story begins with a unique and extraordinary heritage. According to ancient texts, her father, King Schoeneus of Boeotia, was initially disappointed at the birth of a daughter instead of a son. However, he soon discovered that his daughter possessed an unrivaled spirit and potential that surpassed traditional gender expectations. Atalanta’s mother, Iasus, exposed her to the wonders of nature from an early age, instilling in her a profound love for the wilderness and a deep appreciation for the art of hunting.

A Beloved Disciple of Artemis
As Atalanta grew older, her exceptional talent in hunting became increasingly evident. Her innate ability to track and capture prey with unmatched precision attracted the attention of the goddess Artemis, the divine mistress of the hunt. Impressed by Atalanta’s natural aptitude and the fire that burned within her, Artemis took the young huntress under her wing, becoming her mentor and guide. This divine connection would shape Atalanta’s destiny and lay the foundation for her extraordinary achievements.

The Huntress Unleashed: Remarkable Skills and Courage
Atalanta’s prowess as a huntress was unparalleled, even amongst her male counterparts. Her exceptional speed, agility, and accuracy allowed her to outmatch any competitor, earning her a reputation as a force to be reckoned with. Whether it was pursuing a fleet-footed deer through dense woodlands or outmaneuvering a cunning predator, Atalanta’s survival instinct and unparalleled skill set made her a true marvel of the hunt.

Breaking Barriers: Equality and Athletic Accomplishments
In addition to her remarkable hunting abilities, Atalanta demonstrated an unwavering belief in equality between genders. She refused to conform to the societal norms that dictated women should be confined to domestic duties, instead pursuing athletic accomplishments typically reserved for men. With determination and relentless effort, Atalanta shattered barriers and redefined what it meant to be a woman in ancient Greece.

Triumph in the Footraces
One of the most celebrated moments in Atalanta’s athletic career was her participation in the legendary footrace organized by King Pelias of Iolcus. Determined to showcase her speed and endurance, Atalanta fearlessly competed against renowned male athletes. Against all odds, she emerged victorious, leaving her competitors astounded and the crowd in awe of her undeniable talent. Her triumph not only solidified her status as an exceptional athlete but also sent a powerful message about the potential and capabilities of women in a male-dominated society.

The Golden Apples: A Test of Wit and Skill
Atalanta’s remarkable journey was not without its share of challenges. One of the most famous trials she faced was the race for the coveted golden apples of the Hesperides. King Meleager of Calydon, impressed by Atalanta’s skills, invited her to participate in a race against numerous suitors, with the prize being the golden apples. Atalanta’s intelligence and strategy proved to be as formidable as her physical abilities. Through cunning and quick thinking, she emerged victorious once again, solidifying her status.


4x Rounds (~30:00 time cap)
800m Run
20x Hand Release Push-Up
20x Sit-Ups
2:00 Rest