Raincity
Jonah
Our memorial benchmark, run every Labour Day long weekend as a fundraiser. It includes a lot of things Jonah loved, and a few he hated — because he knew better than anyone that that's how you build strength and character. Read Jonah's story.
Three versions
Built so anyone can take part, and to mirror Jonah's own journey — from barely being able to walk at 12 after a tumour was removed, to the barbell weights he was training with at 17.
The workout was written to mimic a typical 30-minute training session for Jonah. Take your time through the strength piece and focus on quality, scaling the weights as needed — then at 10:00 on the clock you're moving for time.
Functional Fitness
Barbells. Team WOD or solo.
10 minutes to complete
- 100 reps total, split any way
- BB Bench Press (115/85)
- BB Deadlift (155/115)
- Rest the remainder.
Then at 10:00 — 6 rounds for time (20min cap)
- 10x Alt DB Snatch (50/35)
- 5x Burpees over the DB
- 10x SA DB Thruster (50/35)
- 5x Burpees over the DB
- 50' DB Walking lunge
Strength & Conditioning
Dumbbells, no barbells. With a partner, one athlete working at a time — split the work any way.
Alternating EMOM x10
- 10x DB Bench Press
- 10x Kettlebell Deadlifts
Then at 10:00 — 6 rounds for time (20min cap)
- 10x DB Snatch (5/side) (30/20lb)
- 5x Burpees over the DB
- 10x DB Thruster (5/side) (30/20lb)
- 5x Burpees over the DB
- 50' Walking lunge OR 16x Alt DB Lunge
Raincity Fit Club
Family friendly. With a partner, one athlete working at a time — split the work any way.
Alternating EMOM x10
- 10x Pushups [hands elevated]
- 10x Kettlebell Deadlifts (16/12kg)
Then at 10:00 — 6 rounds for time (20min cap)
- 10x DB Curl & Press (5/side) (20/15lb)
- 5x Burpees over the DB [lateral jumps]
- 10x DB Thruster (5/arm) [DB squat]
- 5x Burpees over the DB
- 16x Alternating Lunge [ring supported]
Anything in [brackets] is the recommended modification.
Doing it with us? Raincity runs Jonah every Labour Day long weekend, with 100% of proceeds going to the Jonah Berger Memorial Fund. You're welcome to run it at your own gym too.
No equipment? Get in touch and we'll put together an at-home version.