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Grab your family and friends for a unique workout that will leave you thankful for health and happiness.
The intent of this entire workout is to spread awareness by asking participants to dig deep and find the courage and strength to commit to starting what you finish.
Whether you've experienced the impact of cancer first hand (as a survivor or a family member), courage and strength are crucial for enduring through and beating cancer. Find your courage and your strength to endure through this marathon-like workout!
DISCLAIMER: The intent of this workout is to start what you finish, commit to the end, and not necessarily to RX all workouts or find new PRs. You are encourage to scale, based on your skill level and the best movements for you to see that you complete the workout and remain injury free.

Provided in the WOD description are the RX versions with scaled recommendations. Feel free to scale as required.
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WOD 1 - ROSA
INDIVIDUAL WORKOUT | TIME CAP: 15 MINUTES
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INDIVIDUAL RX
AMRAP 6
6 Pistol Squats
3 Thrusters (135/95)
9 Hand Release Push-ups
REST 4 MINUTES
AMRAP 5
2 Toes-to-Bar
1 Chest-to-Bar
1 Burpee Pull-up
5 Pull-ups
Pacing is key but try to hold onto the bar as long as possible.
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INDIVIDUAL SCALED
AMRAP 6
6 Air Squats
3 Thrusters (Heavy-ish weight)
9 Push-ups (Knees or Box as required)
REST 4 MINUTES
AMRAP 5
2 Knee Raises
1 Jumping Pull-up
1 Burpee + Jumping Pull-up
5 Jumping Pull-ups
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WOD 2 - HELEN HAS A FRIEND
PARTNER WORKOUT | TIME CAP: 20 MINUTES
TEAMS OF TWO
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TEAM RX
3 ROUNDS FOR TIME
400 Meter Partner Run
42 Kettlebell Swings (53/35)
24 Pull-ups
Partners will run the 400 meters together but split the KBS and pull-ups as required.
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TEAM SCALED
3 ROUNDS FOR TIME
400 Meter Run (try to run it together but split in half if required)
42 Kettlebell Swings (Choice weight)
24 Jumping Pull-ups (banded, if needed)
Partners will split the run in half but split the KBS and pull-ups as required.
Additional scaled options: 500 meter row (split in half) or 1.1 on the bike (split in half).
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WOD 3 - GRACE
INDIVIDUAL WORKOUT | TIME CAP: 10 MINUTES
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INDIVIDUAL RX
FOR TIME
30 Clean and Jerks (135/95)
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INDIVIDUAL SCALED
FOR TIME
30 Clean and Jerks (Choice weight)
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WOD 4 - ANNIE ARE YOU OK
PARTNER WORKOUT | TIME CAP: 15 MINUTES
TEAMS OF TWO
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TEAM RX
AMRAP 15
100 Double Unders
20 Abmat Situps
20 Ball Slams (20/14)
Split work as required.
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TEAM SCALED
AMRAP 15
100 Single Unders
20 Abmat Situps
20 Ball Slams (Choice weight)
Split work as required.
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WOD 5 - DEAR DIANE
INDIVIDUAL WORKOUT | TIME CAP: 30 MINUTES
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INDIVIDUAL RX
FOR TIME
21 Deadlifts (135/95)
21 Handstand Push-ups
15 Deadlifts (185/125)
15 Handstand Push-ups
9 Deadlifts (225/155)
9 Handstand Push-ups
Athletes can use up to 2 Abmats for handstand push-ups.
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INDIVIDUAL SCALED
FOR TIME
21 Deadlifts (Choice Weight)
21 Modified Handstand Push-ups
15 Deadlifts (Add some weight)
15 Modified Handstand Push-ups
9 Deadlifts (Add some weight)
9 Modified Handstand Push-ups
Modifications to handstands include using a box, pike push-ups, or strict presses with a barbell or dumbbells.
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WOD 6 - FANCY NANCY
PARTNER WORKOUT | TIME CAP: 15 MINUTES
TEAMS OF TWO
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TEAM RX
5 ROUNDS FOR TIME
500 Meter Row
30 Overhead Squats (95/65)
Split work as required.
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TEAM SCALED
5 ROUNDS FOR TIME
500 Meter Row
30 Overhead Squats (Choice weight)
Split work as required.
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