WOD Explorer

Part A For time (cap: 5min) 12-9-6 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 200 Double unders 30/22 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @70/45kg 10 Clean & jerks @90/65kg --- Men Masters 35-39 are performing the workout as prescribed! --- Men Masters 40-44  Part A For time (cap: 5min) 9-6-3 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 30 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @60kg 10 Clean & jerks @80kg --- Men Masters 45+ Men Scaled Part A For time (cap: 5min) 9-6-3 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 30cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @50kg 10 Clean & jerks @70kg --- Women Masters 40-44 Women Masters 45+ Women Scaled Part A For time (cap: 5min) 9-6-3 Chest to bar pull-ups Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 22 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @35kg 10 Clean & jerks @50kg

For Time Time Cap. 11' 3 Rounds 30 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line-  Barbell : 70 KG

For Time Time Cap. 11' 3 Rounds 24 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line-  Barbell : 47.5 KG

For Time Time Cap. 11' 3 Rounds 25 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line-  Barbell : 60 KG

For Time Time Cap. 11' 3 Rounds 18 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line-  Barbell : 42.5 KG

For Time Time Cap. 11' 3 Rounds 25 cal. rogue echo bike 18 toes to bar 10 clean any style -run to finish line-  Barbell : 60 KG

For Time Time Cap. 11' 3 Rounds 18 cal. rogue echo bike 18 toes to bar 10 clean any style -run to finish line-  Barbell : 42.5 KG

For Time Time Cap. 11' 3 Rounds 25 cal. rogue echo bike 15 toes to bar 10 clean any style -run to finish line-  Barbell : 50 KG

For Time Time Cap. 11' 3 Rounds 18 cal. rogue echo bike 12 toes to bar 10 clean any style -run to finish line-  Barbell : 35 KG

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

For time: 50 Cal. Echo Bike (Male) 30 Cal. Echo Bike (Female) Scoring: Time Time Cap: 5 Min.

3 rounds for time: 15 GHD sit up 12 kcal Echo bike 9 devil press 2x15kg

Open: For time 32/23 Cal Echo Bike 21 Synchro TTB 30 Cleans 65/37,5 32/23 Cal Echo Bike 21 Synchro TTB 20 Cleans 75/47,5 32/23 Cal Echo Bike 21 Synchro TTB 10 Cleans 85/57,5 Rookie: For time 28/19 Cal Echo Bike 21 Synchro Sit Ups 30 Deadlifts 60/40 28/19 Cal Echo Bike 21 Synchro Sit ups 20 Deadlifts 80/50 28/19 Cal Echo Bike 21 Synchro Sit ups 10 Deadlifts 90/60 - Tiebreak after each set of Deadlifts/Cleans Tc 12 min

AMRAP 15 minutes – Teams of 4 (2 males + 2 females) Teams work in pairs, simultaneously, on different tasks : Pair 1: Accumulates calories on the Assault Bike, switching as desired. Pair 2: Each athlete completes one 200m Slalom Run (one per athlete). After both finish their runs, they complete 14 Burpees Over Log 7 Reps each. Once done, the two pairs switch roles. Goal: maximize total bike calories and completed pairs rounds.

For time - split as you like: 25/20 cal Echo Bike  30 Box Jump Overs (with step down) 20 Synchro Burpees over Worm* 40 Wall Ball Shots (14/10lbs) 20 Synchro Burpees over Worm* 30 Box Jump Overs (with step down) 25/20 cal Echo Bike TC: 11 min *Step over box and worm is allowed Cal: Mixed Teams / Female Teams

5 minutes to find 1RM complex 1 Clean 2 Front Squat 1 STOH Followed by  30 sec Max Echo Bike Score is kg and calories combined for both athletes Athlete 1 goes in 0-6 mins, Athlete 2 goes in 6-12 mins.

POWER (Team of 4) Note: MMFF Tid: 108:00 - 120:00 For time: One round for each athlete 40/30 cal Echo Bike 20 dual DB hang to overhead Vikter: 2 x 22.5 kg / 2 x 15 kg Flöde: - Start: Sker bakom angiven linje. På signal tar sig M1 fram till Echo Bike och påbörjar sina kalorier.  - När 40 kalorier är uppnådda utför M1 20 dual DB hang to overhead. Därefter springer M1 fram till angiven mållinje. - När M1 passerat angiven mållinje ger domaren signal till M2 att ta sig in på banan. - M2 genomför samma moment – 40 kalorier på Echo Bike följt av 20 dual DB hang to overhead och springer över mållinjen. - Domaren ger signal till F1 att ta sig in på banan som börjar utföra 30 kalorier på Echo Bike följt av 20 dual DB hang to overhead. Därefter springer F1 över mållinjen. - Domaren ger signal till F2 att ta sig in på banan som börjar utföra 30 kalorier på Echo Bike följt av 20 dual DB hang to overhead. Därefter springer F2 över mållinjen och laget får en tid. - Det är tillåtet för nästa atlet att justera höjd på echo bike när föregående atlet utför db hang to overhead. Men måste ta sig tillbaka till startlinjen innan start av sin tur. - M2, F1 och F2 måste nollställa echo bike innan start. Detta får göras när föregående atlet utför sina DB hang to overhead. - Nedtagning av hantlar måste göras kontrollerat. Det innebär att inte släppa dem förrän de ligger på golvet. Släpps hantlarna tidigare kommer det ge en no rep. Förtydligande standards: - Echo Bike - nollställs av atleterna själva. - DB hang to overhead - det är tillåtet att göra db hang snatch och db hang clean + press. Score: Tid eller antal reps vid time cap. Alla standards finns att läsa i movement standards    

ENDURANCE (Team of 4) Note: MMFF Tid: 00:00 - 20:00 AMRAP 20 minutes: A) 200 box facing burpee box jump over 100m d-ball carry (20 x 5 meter) B) Row for calories C) Ski for calories Vikter: D-ball 40/30 kg Höjd låda: 60/50cm Score: Totalt antal reps från A+B+C -------------------------------------- VILA 20:00 - 29:00 -------------------------------------- Test 2 STRENGTH (Team of 2) Note: M1F1 Tid: 29:00 - 39:00 De som kör Test 2 Strength får inte köra Test 5 Mixed Modality For max weight 1RM Snatch -------------------------------------- VILA 39:00 - 48:00 -------------------------------------- SKILL (Team of 3) Note: MMF/MFF Tid: 48:00 - 55:00 3 x 120 second window (30 seconds between windows): A1: Establish max meter handstand walk over obstacle A2: Max reps double under crossover A3: AMRAP strict handstand push-ups -------------------------------------- VILA Vila: 55:00 - 63:00 -------------------------------------- Test 4 BODYWEIGHT (Team of 3) Note: MMF/MFF Tid: 63:00 - 78:00 For time: 100 chest-to-bar pull-ups 30 alternating pistols 20 synchronized toes-to-bars 50 box jump over (step down) 20 synchronized toes-to-bars 30 alternating pistols 40 bar muscle-ups Höjd låda: 60/50 cm -------------------------------------- VILA Vila: 78:00 - 86:00 -------------------------------------- MIXED MODALITY (Team of 2) Note: M2F2 Tid: 86:00 - 100:00 De som kör Test 5 Mixed Modality får inte köra Test 2 Strength AMRAP 14 minutes: 12 synchronized barbell movement*  16 calories ski-erg 100 double unders Vikter: Öppen 60/42.5 kg Veteran 50/35 kg -------------------------------------- VILA Vila: 100:00 - 108:00 -------------------------------------- POWER (Team of 4) Note: MMFF Tid: 108:00 - 120:00 For time: One round for each athlete 40/30 cal Echo Bike 20 dual DB hang to overhead Vikter: 2 x 22.5 kg / 2 x 15 kg

Brief Description 4 Rounds 2:00 on / 1:00 off In 2 Minutes: 12 / 8 Cals Echo Bike 10 Synchro Alternating Dumbbell Hang Snatch 22.5 / 15kg In Remaining Time: AMRAP Double Unders Scaled 15 / 10kg Single Unders Workout Flow Athlete A will start on the echo bike. On 3, 2, 1 Go, teams will work though 12 / 8 calories, swapping how they wish. Upon completion, will work through 10 syncho single dumbbell hang snatch. Once all 10 snatch are complete, teams can move onto AMRAP double unders in the remaining time. Athletes may swap in and out as they wish. When the 2 minutes is called, athletes will rest for 1 minute. Ahead of the next round, athletes may sit on their bike however must not touch their monitor or start to move their pedals / handles. This will repeat for a total of 4 rounds. The score is the combined reps from both the bike and snatch along with the double unders. Movement Standards Bike Athletes may swap in and out as they wish, there is no minimum work requirement per athlete. Athletes may move the seat position as required, however they are not to touch the monitor at any point, judges will turn the monitor on and reset during each round. Synchro Alternating Dumbbell Hang Snatch Holding the dumbbell with one hand, starting at full extension before moving in one motion, athletes will move the dumbbell over head. The rep will be counted when both athletes have the dumbbell overhead; hips and knees to extension, elbows locked out, and dumbbell stacked overhead. Athletes must swap hands during the descent of the dumbbell. The resting hand / arm may not touch either the dumbbell or any body part during the rep. The synchronisation is at the top of the rep only, athletes may complete their reps at different speeds as long as they wait for each other at the top of the rep for the judge to count. Dumbbells are not to be dropped from above waist height at any point. Double Unders Athletes must stand on the marked spot for double unders. The rep will be counted when the rope has made two full rotations with one jump.

Brief Description In 2 Minutes: 3 Rounds 4 Synchro Alternating Dumbbell Snatch 22/15kg* (3) 4 Synchro Burpee Over Dumbbell* (3) AMRAP in Remaining Time Assault Bike Calories 1 Minute Rest Repeat x 3 to complete 4 Rounds Total. *Scaled Option Males - 2 x 15kg & 1 x 20kg Dumbbell Females - 2 x 10kg & 1 x 12.5kg Dumbbell Athletes may swap Dumbbell Weights as they wish Scaled Athletes may step over the Dumbbell during the Burpee over Dumbbell as long as they stay in sync with their team. Workout Flow On 3,2,1 Go, all three athletes will work through 4 synchro alternating dumbbell snatch, into 4 synchro burpee over dumbbell; athletes will repeat this sequence for a total of 3 rounds. In any remaining time, teams will complete as many calories on the assault bike as possible. Teams may swap in and out on the bike as they wish, there is no minimum work requirement on the bike per athlete. Time will be called at 2 minutes giving teams 1 minute rest before repeating. This will continue for 4 rounds (a total of 12 minutes including rest). The score will be total reps completed including the synchro alternating dumbbell snatch, synchro burpee over dumbbell, and assault bike calories. Any teams who scale an element of the workout will score below any RX teams on the leaderboard for this workout. Movement Standards Synchro Alternating Dumbbell Snatch The dumbbell will start on the floor, in one motion using one hand, athletes will move the dumbbell over head. The rep will be counted when all three athletes have the dumbbell overhead; hips and knees to extension, elbows locked out, and dumbbell stacked overhead. Athletes may swap hands during the descent of the dumbbell or once the dumbbell is on the floor. Both heads of the dumbbell must touch the floor before the next rep is started. The resting hand / arm may not touch either the dumbbell or any body part during the rep. The synchronisation is at the top of the rep only, athletes may complete their reps at different speeds as long as they wait for each other at the top of the rep for the judge to count. Dumbbells are not to be dropped from above waist height at any point. Synchro Burpee over Dumbbell Athletes will either step or jump back into a burpee with both the thighs and chest touching the floor before stepping / jumping up. Athletes will then jump over the dumbbell, both feet must be off the floor at the same time, with feet passing over the dumbbell, not in front / behind for the rep to count.  The synchronisation will be both at the bottom of the rep with chest and thighs on the floor, and jumping over the dumbbell. Athletes may move at different speeds as long as they wait for their team at the points of synchronisation. Athletes may step or jump the burpees, however they may not go onto their knees in the process. Assualt Bike Calories Athletes will take it in turns to complete as many calories as possible. There is no minimum work requirement per athlete. Athletes may move the seat position as required, however they are not to touch the monitor at any point, judges will turn the monitor on and reset during each round.

For Time: 3600m Echo Bike 1800m Row 900m Ski TC: 18 min Split as you like, jeder Athlet muss mindestens 1m auf jedem Gerät machen

4 ROUNDS FOR TIME | SCORE IS TIME 15 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 15 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 12 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 10 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 10 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 8 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x17.5/12.5kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops (29:00-41:00) 12 Minute AMRAP 40 Double Unders (Athlete A) 6 Worm Deadlifts (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 1 Worm Shoulder to Overheads (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 6 Worm Deadlifts (Athlete A&B) 40 Double Unders (Athlete B) 40 Double Unders (Athlete C) 6 Worm Deadlifts (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 1 Worm Shoulder to Overheads (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 6 Worm Deadlifts (Athlete C&D) 40 Double Unders (Athlete D) Flow Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind- 48:00-60:00 For Time 10 Synchro Toes-to-ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 10 Synchro Toes-to-ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 20 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 20 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 30 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 30 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 20 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 20 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 10 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 10 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) Flow: Athletes A & B begin, completing 10 synchro toes-to-ring together. They then do 5 wall walks, 1 of the athletes working at a time (this must be athlete A or B). Once they finish, Athletes C & D immediately perform 10 synchro toes-to-bar Followed by 5 wall walks. 1 athlete working. Any swap can be made Between C &D Only. The workout continues in this relay format, working through the reps in the following sequence: 20, 30, 20, and finally 10. After each set of toes to ring the athletes must do 5 wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached. Time Cap: 12 Minutes

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x15/10kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops- ( 29:00-41:00) 12 Minute AMRAP 20 Double Unders (Athlete A) 6 Worm Deadlifts (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 1 Worm Shoulder to Overheads (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 6 Worm Deadlifts (Athlete A&B) 20 Double Unders (Athlete B) 20 Double Unders (Athlete C) 6 Worm Deadlifts (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 1 Worm Shoulder to Overheads (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 6 Worm Deadlifts (Athlete C&D) 20 Double Unders (Athlete D) Flow: Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind (48:00-60:00) For Time 10 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 10 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 15 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 15 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 20 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 20 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 15 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 15 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 10 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 10 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) Flow: Athletes A & B begin, completing 10 synchro toes-to-ring together. They then do 5 wall walks, 1 of the athletes working at a time (this must be athlete A or B). Once they finish, Athletes C & D immediately perform 10 synchro toes-to-bar Followed by 5 wall walks. 1 athlete working. Any swap can be made Between C &D Only. The workout continues in this relay format, working through the reps in the following sequence: 15, 20, 15, and finally 10. After each set of toes to ring the athletes must do 5 wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached. Time Cap: 12 Minutes

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x 12.5/7.5kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops- (29:00-41:00) 12 Minute AMRAP 60 Single Unders (Athlete A) 9 DB Deadlifts (Athlete A&B) 6 DB Hang Cleans (Athlete A&B) 3 DB Shoulder to Overheads (Athlete A&B) 6 DB Hang Cleans (Athlete A&B) 9 DB Deadlifts (Athlete A&B) 60 Single Unders (Athlete B) 60 Single Unders (Athlete C) 9 DB Deadlifts (Athlete C&D) 6 DB Hang Cleans (Athlete C&D) 3 DB Shoulder to Overheads (Athlete C&D) 6 DB Hang Cleans (Athlete C&D) 9 DB Deadlifts (Athlete C&D) 60 Single Unders (Athlete D) Flow: Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind (48:00-60:00) For Time: 10 Synchro Knees to Chest (Athlete A & B) 10 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 15 Synchro Knees to Chest (Athlete A & B) 15 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 20 Synchro Knees to Chest (Athlete A & B) 20 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 15 Synchro Knees to Chest (Athlete A & B) 15 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 10 Synchro Knees to Chest (Athlete A & B) 10 Synchro Knees to Chest (Athlete C & D) Flow: Athletes A & B begin, completing 10 synchro Knees to chest together. Once they finish, Athletes C & D immediately perform 10 Knees to chest. The team then accumulate 10 Box wall walks. 1 athlete working. Any swap can be made. The workout continues in this relay format, working through the reps in the following sequence: 15, 20, 15, and finally 10. Between each set of Knees to chest the athletes must do 10 Box wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached.