WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
Max Effort Row – Cal AMRAP: • 5 Shuttle Runs - 10m out and back = 1 rep • 10 Jumping Pull Up's • 15 Box Jump Overs 20" 1 athlete on rower 1 doing AMRAP athletes must change after 1 round of AMRAP but also cannot switch to rower until 1 round of AMRAP is completed Can step both feet on box
For time: 45 Deadlift 45 Box Jump Overs (tie break after 45 deadlifts) 1 Minute rest 21,15,9 Deadlift Box Jump Overs (tie break after 15 deadlifts) Both workouts scored are worth 50 points each.
For time: 45 Deadlift 45 Box Jump Overs (tie break after 45 deadlifts) 1 Minute rest 21,15,9 Deadlift Box Jump Overs (tie break after 15 deadlifts) Both workouts scored are worth 50 points each.
Modus : "Synchron" Gewichte : Male Rx: 70 Kg Female Rx: 50 Kg Male Scaled: 50 kg Female Scaled: 35 Kg Ablauf Rx : 3 Runden 10 synchro Pistols 10 synchro Box jump over 10 synchro TTB Into 60 synchro Deadlift (70/50) 40 synchro Hang Power Clean (70/50) 20 synchro Front Squats (70/50) Ablauf Scaled : 3 Runden 10 synchro Air Squats 10 synchro Box jump over 10 synchro hanging leg raises Into 60 synchro Deadlift (50/35) 40 synchro Hang Power Clean (50/35) 20 synchro Front Squats (50/35) Score Wiederholungen / Zeit Workout Flow Rx : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ starten beide Athelten mit drei Runden bestehend aus: 10 synchro Pistols, 10 synchro Box jump over und 10 synchro TTB. Direkt danach absolvieren beide Athleten synchron 60 Deadlifts, 40 Hang Power Clean und 20 Front Squats. Ziel des Workouts ist es, innerhalb des 15 Minuten Time Caps das Workout so schnell wie möglich zu absolvieren. Scaled : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ starten beide Athelten mit drei Runden bestehend aus: 10 synchro Air Squats, 10 synchro Box jump over und 10 synchro hanging leg raises. Direkt danach absolvieren beide Athleten synchron 60 Deadlifts, 40 Hang Power Clean und 20 Front Squats. Ziel des Workouts ist es, innerhalb des 15 Minuten Time Caps das Workout so schnell wie möglich zu absolvieren.
15 min Time Cap 0 - 4 min - Max Worm STOH* (3 person 90kg worm) 4 - 5 min - Rest 5 - 9 min - Max Worm Squats* 9 - 10 min - Rest 10 - 15 min - Max Worm Thrusters* *Every 30 reps 1 athlete must complete 10 Burpee box jump overs 20”, whilst the worm is held off the floor. Score = Total Reps Workout Flow 3 person 90kg worm. 3 persons working on the worm, all athletes must be facing forwards down the lane in the same direction. Working athletes can be changed on the worm whilst it is held off the floor at any time. On go 3 athletes will pick up the worm and start accumulating STOH reps, 1 athletes will be resting. When the team reaches 30 reps 1 athlete will complete a 10 burpee box jump overs. The worm must be held off the floor by the 3 remaining athletes. Teams can swap the athlete completing the burpee box jump overs at any point, one athlete does not have to complete all 10 reps. When the team has completed the 10 burpee box jump overs teams will continue accumulating STOH reps pausing every 30 reps whilst 1 athlete completes the required 10 burpee box jump overs. If the worm is dropped to the floor whilst the burpee box jump overs are being completed the burpee box jump overs must be stopped until the worm is back off the floor. Teams will continue this until the 4 minute mark where there will be a 1 min rest. Teams will begin the second block at the 5 min mark, for this block the worm movement will be squats. Again teams will stop every 30 reps and 1 athlete will perform the 10 burpee box jump overs. Teams will continue until the 9 minute mark where there will be a 1 minute rest. Teams will begin the third block at the 10 minute mark, for this block the worm movement will be thrusters. Again teams will stop every 30 reps and 1 athlete will perform the 10 burpee box jump overs. Score will be the total reps accumulated across all three blocks. Movement Standards Worm STOH - Teams must press the worm from one shoulder overhead to the opposite shoulder. Full extension of the arms overhead is not required. Strict press and push press are both acceptable. Athletes legs must be straight and hips open when the worm is passed overhead "dipping" under the worm is not permitted. Worm Squats - All athletes must perform a full depth squat with hip crease below knee level. All athletes must stand up fully at the top of the squat with legs straight and hips open. Worm Thrusters - All athletes must perform a full depth squat with hip crease below knee level, they must then stand tall with legs straight and hips open and press the worm overhead to the opposite shoulder. Full extension of the arms overhead is not required. "Dipping" under the worm is not permitted. The rep is not complete until the worm makes contact with the opposite shoulder. Worm Hold - The worm must be held off the floor by 3 athletes while 1 athlete completes the 10 burpee box jump overs. Athletes may back rack the worm for this hold. Burpee box jump overs 20" - Athletes chest and hips must make contact with the floor. Athletes can then step or jump up and must jump onto the top of the box, stepping up is not permitted. Athletes can step or jump down to the opposite side. The rep is not complete until the athlete reaches the floor on the opposite side of the box.
Top 10 Teams - For Time Buy In 1000m Row + 16 x 15m Synchro sandbag carry lengths M/F Pair 50/20kg 4 Rounds in M/F pairs; 12 Synchro double dumbbell deadlift - 22.5/15kg 9 Synchro double dumbbell hang cleans - 22.5/15kg 6 Synchro double dumbbell STOH - 22.5/15kg *25 Box Jump overs between rounds 24/20” 2 Rounds in M/F pairs; 12 Synchro TTB 3 Rope climbs *50 Wallballs between rounds 10/9ft - 9/6kg Cash Out 1000m Row - Every athlete must row 250m before running to the finish line. Score = Time Workout Flow The top 10 teams following the 4 previous workouts will progress to the final. Scores will not be reset however there will be double points for this final workout. All teams will start standing behind the rowing machine with sandbags on the floor. On go teams will start rowing and completing the synchro sandbag carry lengths concurrently. Teams can swap working athletes as they wish however it must be a M/F pair on the sandbag carry. When the buy in is complete teams will progress to the 4 rounds of dumbbell movements divided by 25 box jump overs. Teams can divide the reps as they wish however it must be a M/F pair on the dumbbells. All non- working pairs must wait behind the start line next to the rower. Teams must tag at the start line to change working athletes. Athletes must not drop the dumbbells from above waist height, if they do they will be required to repeat the previous rep. Following the fourth round of dumbbell movements teams will progress to 2 rounds of Synchro TTB and rope climbs divided by 50 wallballs. Teams can divide the reps as they wish however all non-working pairs must wait behind the startling next to the rower. Teams must tag at the start line to change working athletes. Following the last rope climb teams will begin the final 1000m row. Each athlete must row 250m. When an athlete has rowed their 250m they must run to the finish line at the opposite side of the rig. The rower will count up from zero and teams must change athletes at 250m, 500m and 750m the last athlete must not get off the rowing machine until 1000m is displayed on the screen. Time will stop when the last athlete crosses the finish line. Movement Standards Row - Teams can choose their damper setting. Teams can divide the buy in row as they wish. On the cash out row each athlete must row 250m before running ing to the finish line. If the last athlete gets off the rowing machine before 1000m is displayed on the screen the team will receive a 10 second penalty. Synchro sandbag carry - Must be performed by a M/F pair. Athletes can hold the sandbag in a bear hug position or on their shoulder. Both athletes must touch the line at either end of the arena with their feet at the same time. Synchro dumbbell deadlift - Must be performed by a M/F pair. Athletes must deadlift the dumbbells from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the dumbbells. Synchro is in the standing position. Only one head of the dumbbell is required to touch the floor. Synchro dumbbell hang cleans - Must be performed by a M/F pair. From the hang position athletes must clean the dumbbells to the front rack position with legs straight, hips open, dumbbells in contact with shoulders and elbows through. Synchro is in the front rack position. Athletes must stand the final deadlift up fully before starting the hang cleans. Synchro dumbbell STOH - Must be performed by a M/F pair. Athletes must press or jerk the dumbbells from in contact with the shoulders to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes must not drop the dumbbells from above waist height, if they do they will be required to repeat the previous rep. Box jump overs - Performed by one athlete, teams can divide reps as they wish. Athletes must use a two footed take off to jump onto the top of the box. Athletes can then jump or step down to the opposite side. Male athletes must use a 24" box, female athletes a 20" box, it is the athletes responsibility to flip the box. The non-working athlete from the pair may wait next to the box. Synchro TTB - Must be performed by a M/F pair. Both athletes toes must make contact with the pull up bar at the same time this is the point of synchro. Both athletes feet must break the vertical plane of the pull up bar on the back swing. Rope climbs - Performed by one athlete, teams can divide reps as they wish. Athletes can use their legs or perform legless, athletes must climb the rope and clearly touch the tape marker on the rope with one hand. Athletes must control their decent. The non-working athlete from the pair may wait next to the rope. Wallballs - Performed by one athlete, teams can divide reps as they wish. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and throw the wall ball so that it makes contact with the appropriate target. Males must use a 9kg ball and 10ft target, females 6kg ball and 9ft target. The non-working athlete from the pair may wait next to the rig.
All Age Groups 15-12-9 Repetitions of: Deadlifts Box Jump Over Time Cap = 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL iF3 test announcement.
RX 5 Rounds for Time 5 m Unbroken Handstand Walk with 1 Head Touch on an Abmat at 2.5 m 10 Burpee Box Jump Overs 75/60cm Time Cap: 8 minutes Intermediate 5 Rounds for Time 10 Burpee Box Jump Overs 60/50cm 5 m Handstand Walk (1 m checkpoints allowed) Time Cap: 8 minutes Tie Break: First Round of 10 burpee box jump overs
2 Rounds 10 syncro DB Snatches 24 WB 2 Rounds 10 syncro DB Snatches 24 Box Jumps and Over (step down) 2 Rounds 5 syncro DB Snatches 12 syncro DB Box Step ups 2 Rounds 5 syncro DB Snatches 42 meters walking lunges with DB in overhead position At 18’ – 21 minutes Max distance on rower within 3 minutes
For Time Time cap of 13 Minutes 3 Rounds of: • 20 Dumbbell Push Press • 20 Box Jump Over* - Into - 2 Rounds of: • 15 Dumbbell Front Squat • 15/12 Cal Row - Into - 1 Round of: • 10 Dumbbell Devil’s Press • 100 Double Under* ------------------------------------ Category & Gender (M/F) weights and movement variations Elite: 22.5/15kg Dumbbells. 30/24 Inch (76/61 cm) Box. Advanced: 20/12,5 kg Dumbbells. 24/20 Inch (61/51 cm) Box Scaled: 15/10 kg Dumbbells. 24/20 (61/51 cm) Box – Step Over allowed. 200 Single Under (No double under allowed) Master 35+: 20/12,5 kg Dumbbells. 24/20 Inch (61/51 cm) Box Master 40+: 20kg Dumbbells. 24 Inch (61 cm) Box
AMRAP 15:00 36-24-12 Sync. Alt. DB Snatches Toes to Bars to share Sync. Box Jump* overs 60/50cm into AMRAP 6 Sync. Single Arm DB Thrusters 6 Bar Muscle ups to share 6 Sync. Burpee Box Jump* overs 60/50cm * 100+ may step on to the box Weights: 70+ / 80+: 22.5/15kg 90+ / 100+: 17.5/12.5kg
Event 5: RX + Intermediate 2-2-2-3 Intervals: 18 Wall Balls 9 DB(2) Box Step Up Overs @ 22.5/15 @ 20'' Max Rep DB(2) Devil Press *1min Rest Between Intervals Score is Time to complete 30 reps or Total Reps ------------ Scaled: Event 5: 2-2-2-3 Intervals: 12 Box Jump Overs 7 DB(2) Box Step Up Overs @ 22.5/15 @ 20'' Max Rep Alt. DB(1) Devil Press *1min Rest Between Intervals Score is Time to complete 50 reps or Total Reps --------------------------------- סטנדרטים: התנהלות: בתחילת האימון ובכל סיבוב מתחילים עם הגב אל הכדור בהזנקה מרימים את הכדור ומתחילים את הוול בולז, בסיום החזרות עוברים אל הארגז ששם יהיו הדאמבלים לאחר סיום הסטפ אפ אובר, אתם מסיימים בצד השני שממנו התחלתם משם ממשיכים למקסימום חזרות עד סיום חלון העבודה במידה והגעת למספר החזרות המוגדרות בדביל פרס, האימון שלכם יקבע לפי זמן הסיום (בחישוב של שעון עולה) אם לא הגעתם למספר החזרות המוגדרות, התוצאה של האימון תהיה סה"כ כל החזרות באימון שבוצעו (כולל 2 התרגילים הנוספים) במידה והגעתם למספר החזרות המוגדרות זמן האימון יהיה כאשר נגעתם בקיר של הוול בול וול בול: חובה לשבור מקביל בכל חזרה ושהכדור יגע בצבע המוגדר (נשים ירוק, גברים כחול) כדי שחזרה תיחשב אם הכדור נופל אסור לתפוס אותו בעלייה חזרה אלא לתת לו לשבת על הקרקע בוקס סטפ אפ אובר: מחזיקים את הדאמבלים בתלייה שתי הרגליים צריכות לגעת בחלק העליון של הארגז אסור לקפוץ מהארגז או אל הארגז החזרה נחשבת כששתי הרגליים נוגעות בצד השני של הארגז דביל פרס: הדאמבלים חייבים לעלות בתנועה אחת רציפה אל מעל הראש, אסור להרים לכתפיים מותר לעשות סווינג מבין הרגליים החזרה מתחיל משכיבה על הרצפה (חזה ואגן נוגעים ברצפה) ומסתיימת כאשר הדאמבלים מעל הראש בידיים ישרות מעל הראש, עם אגן וברכיים נעולים מותר להוריד דרך הכתפיים אסור לזרוק את הדאמבלים! זריקה תוביל לפסילה מהאיוונט
For Time 50 Burpee Box Jump Over Completed as.. 3-3-4 min On - 1 min Off 20/15 cal On Each machine 16 Sync Alt DB Snatch Max Sync Star Burpee Box Jump Overs Machines: Round 1 - Ski/Row Round 2 - Row/Echo Round 3 - Echo/ski
For Time 65 Star Burpee Box Jump Over Completed as.. 3-3-3-4 min On - 1 min Off 20/15cal On Each machine 16 Sync Alt DB Snatch 22,5/15kg Max Star Burpee Box Jump Overs Machines: Ski Erg Rower Echo Bike Note: The workout is completed in Team of 3, but you're allowed to have 1 subsitute resting during the intervals and you can change the athlete at every 1 min rest in the workout.
4 RFT 20 Wall Balls (9kg) 15 cal row 10 Box Jump over* (24") TC: 12 min *step Down Flow und Standards: Deutsch : Zu Beginn des Workouts stehen die Athlet:innen auf ihrer jeweiligen Startmatte. Mit dem Startsignal „3, 2, 1, Go“ begeben sie sich zu ihrem Medizinball und absolvieren die vorgegebene Anzahl an Wall Balls. Die Bewegung beginnt mit dem Ball am Boden. Die Athlet:innen müssen in eine tiefe Kniebeuge gehen, bei der die Hüfte unter Kniehöhe liegt. Der Ball muss anschließend so geworfen werden, dass seine Mitte das Target klar übertrifft und es berührt. Im Anschluss steigen die Athlet:innen auf den Ruderergometer und absolvieren die definierte Anzahl an Kalorien. Die Displays müssen vor Beginn von den Athlet:innen auf null gestellt werden. Die Athlet:innen bleiben auf dem Rudergerät, bis die Kalorienzahl erreicht ist. Danach müssen die Griffe korrekt eingehängt werden. Anschließend folgen die Box Jump Overs. Ein beidbeiniger Absprung ist verpflichtend, ebenso wie das gleichzeitige Aufsetzen beider Füße auf der Oberseite der Box. Ein vollständiges Aufrichten ist nicht erforderlich. Das Heruntersteigen (Step Down) von der Box ist Pflicht – ein Abspringen ist nicht erlaubt. Nach insgesamt vier Runden endet das Workout wieder auf der Startmatte. English At the start of the workout, athletes stand on their designated start mats. At the call of “3, 2, 1, Go,” they run to their medicine balls and perform the prescribed number of Wall Balls. The movement begins with the ball on the ground. Athletes must squat below parallel, with the hips passing below knee level. The ball must be thrown so that its center clearly passes the target mark and makes contact with it. Next, athletes move to their rowers and complete the assigned number of calories. Displays must be reset to zero by the athletes before starting. They remain on the rower until the full calorie count is reached. Handles must be properly docked after finishing. Then, athletes proceed to their Box Jump Overs. A two-foot takeoff is mandatory, and both feet must land simultaneously on top of the box. There is no need to stand up fully. Athletes must step down from the box—jumping down is not allowed. After completing four total rounds, the workout concludes back on the start mat.
4 RFT 20 Wall Balls (6kg) 12 cal row 10 Box Jump over* (20") TC: 12 min *step Down Flow und Standards: Deutsch: Zu Beginn des Workouts stehen die Athlet:innen auf ihrer jeweiligen Startmatte. Mit dem Startsignal „3, 2, 1, Go“ begeben sie sich zu ihrem Medizinball und absolvieren die vorgegebene Anzahl an Wall Balls. Die Bewegung beginnt mit dem Ball am Boden. Die Athlet:innen müssen in eine tiefe Kniebeuge gehen, bei der die Hüfte unter Kniehöhe liegt. Der Ball muss anschließend so geworfen werden, dass seine Mitte das Target klar übertrifft und es berührt. Im Anschluss steigen die Athlet:innen auf den Ruderergometer und absolvieren die definierte Anzahl an Kalorien. Die Displays müssen vor Beginn von den Athlet:innen auf null gestellt werden. Die Athlet:innen bleiben auf dem Rudergerät, bis die Kalorienzahl erreicht ist. Danach müssen die Griffe korrekt eingehängt werden. Anschließend folgen die Box Jump Overs. Ein beidbeiniger Absprung ist verpflichtend, ebenso wie das gleichzeitige Aufsetzen beider Füße auf der Oberseite der Box. Ein vollständiges Aufrichten ist nicht erforderlich. Das Heruntersteigen (Step Down) von der Box ist Pflicht – ein Abspringen ist nicht erlaubt. Nach insgesamt vier Runden endet das Workout wieder auf der Startmatte. English At the start of the workout, athletes stand on their designated start mats. At the call of “3, 2, 1, Go,” they run to their medicine balls and perform the prescribed number of Wall Balls. The movement begins with the ball on the ground. Athletes must squat below parallel, with the hips passing below knee level. The ball must be thrown so that its center clearly passes the target mark and makes contact with it. Next, athletes move to their rowers and complete the assigned number of calories. Displays must be reset to zero by the athletes before starting. They remain on the rower until the full calorie count is reached. Handles must be properly docked after finishing. Then, athletes proceed to their Box Jump Overs. A two-foot takeoff is mandatory, and both feet must land simultaneously on top of the box. There is no need to stand up fully. Athletes must step down from the box—jumping down is not allowed. After completing four total rounds, the workout concludes back on the start mat.
4 RFT 25 Wall Balls (9kg) 20 cal row 15 Box Jump over* (24") TC: 12 min *step Down Flow und Standards: Deutsch: Zu Beginn des Workouts stehen die Athlet:innen auf ihrer jeweiligen Startmatte. Mit dem Startsignal „3, 2, 1, Go“ begeben sie sich zu ihrem Medizinball und absolvieren die vorgegebene Anzahl an Wall Balls. Die Bewegung beginnt mit dem Ball am Boden. Die Athlet:innen müssen in eine tiefe Kniebeuge gehen, bei der die Hüfte unter Kniehöhe liegt. Der Ball muss anschließend so geworfen werden, dass seine Mitte das Target klar übertrifft und es berührt. Im Anschluss steigen die Athlet:innen auf den Ruderergometer und absolvieren die definierte Anzahl an Kalorien. Die Displays müssen vor Beginn von den Athlet:innen auf null gestellt werden. Die Athlet:innen bleiben auf dem Rudergerät, bis die Kalorienzahl erreicht ist. Danach müssen die Griffe korrekt eingehängt werden. Anschließend folgen die Box Jump Overs. Ein beidbeiniger Absprung ist verpflichtend, ebenso wie das gleichzeitige Aufsetzen beider Füße auf der Oberseite der Box. Ein vollständiges Aufrichten ist nicht erforderlich. Das Heruntersteigen (Step Down) von der Box ist Pflicht – ein Abspringen ist nicht erlaubt. Nach insgesamt vier Runden endet das Workout wieder auf der Startmatte. English At the start of the workout, athletes stand on their designated start mats. At the call of “3, 2, 1, Go,” they run to their medicine balls and perform the prescribed number of Wall Balls. The movement begins with the ball on the ground. Athletes must squat below parallel, with the hips passing below knee level. The ball must be thrown so that its center clearly passes the target mark and makes contact with it. Next, athletes move to their rowers and complete the assigned number of calories. Displays must be reset to zero by the athletes before starting. They remain on the rower until the full calorie count is reached. Handles must be properly docked after finishing. Then, athletes proceed to their Box Jump Overs. A two-foot takeoff is mandatory, and both feet must land simultaneously on top of the box. There is no need to stand up fully. Athletes must step down from the box—jumping down is not allowed. After completing four total rounds, the workout concludes back on the start mat.
4 RFT 25 Wall Balls (6kg) 15 cal row 15 Box Jump over* (20") TC: 12 min *step Down Flow und Standards: Deutsch: Zu Beginn des Workouts stehen die Athlet:innen auf ihrer jeweiligen Startmatte. Mit dem Startsignal „3, 2, 1, Go“ begeben sie sich zu ihrem Medizinball und absolvieren die vorgegebene Anzahl an Wall Balls. Die Bewegung beginnt mit dem Ball am Boden. Die Athlet:innen müssen in eine tiefe Kniebeuge gehen, bei der die Hüfte unter Kniehöhe liegt. Der Ball muss anschließend so geworfen werden, dass seine Mitte das Target klar übertrifft und es berührt. Im Anschluss steigen die Athlet:innen auf den Ruderergometer und absolvieren die definierte Anzahl an Kalorien. Die Displays müssen vor Beginn von den Athlet:innen auf null gestellt werden. Die Athlet:innen bleiben auf dem Rudergerät, bis die Kalorienzahl erreicht ist. Danach müssen die Griffe korrekt eingehängt werden. Anschließend folgen die Box Jump Overs. Ein beidbeiniger Absprung ist verpflichtend, ebenso wie das gleichzeitige Aufsetzen beider Füße auf der Oberseite der Box. Ein vollständiges Aufrichten ist nicht erforderlich. Das Heruntersteigen (Step Down) von der Box ist Pflicht – ein Abspringen ist nicht erlaubt. Nach insgesamt vier Runden endet das Workout wieder auf der Startmatte. English At the start of the workout, athletes stand on their designated start mats. At the call of “3, 2, 1, Go,” they run to their medicine balls and perform the prescribed number of Wall Balls. The movement begins with the ball on the ground. Athletes must squat below parallel, with the hips passing below knee level. The ball must be thrown so that its center clearly passes the target mark and makes contact with it. Next, athletes move to their rowers and complete the assigned number of calories. Displays must be reset to zero by the athletes before starting. They remain on the rower until the full calorie count is reached. Handles must be properly docked after finishing. Then, athletes proceed to their Box Jump Overs. A two-foot takeoff is mandatory, and both feet must land simultaneously on top of the box. There is no need to stand up fully. Athletes must step down from the box—jumping down is not allowed. After completing four total rounds, the workout concludes back on the start mat.
For Time: Each athlete Complete 15/12 cal Echo Bike 10 Burpee Box Jump Over 5 Wall Walk into 3-6-9-12-15-21 of: Handstand Push Ups Deadlift 110/82,5kg into Each athlete complete 5m Handstand Walk - 2,5m segment 10 Burpee Box Jump Over 15/12 cal Echo Bike Tc 20 min
8' AMRAP 8 WALL BALL 8 TOES TO BAR 8 BURPEE BOX JUMP OVER
8' AMRAP 8 WALL BALL 8 KNEE TO CHEST 8 BURPEE BOX JUMP OVER /BOX STEP OVER
8' AMRAP (baby steps) 28 WALL BALL 18 KNEE TO CHEST 8 BURPEE BOX JUMP OVER 8' AMRAP (lady steps) 28 WALL BALL 18 T2B 8 BURPEE BOX JUMP OVER
B.I. 15 CH2B then 9-6-3-6-9 Box jump over 60cm DB Hang Squat Clean 1x22,5 kg Deadlift 65kg
B.I.: 20 jumping pull-up then 10-8-6-4 deadlifet 80kg DB Hang Squat Clean 30kg Box Jump Overs
FOR TIME 20-16-12 Sumo Deadlift High Pull* Box Step Up With Kettlebell Box Jump Over (step down)** * 16/12 kg ** 50 cm
For time 100 mts 2 DB farmer carry @2x22,5/15 Kg 80 A jumps 60 Synchro DB snatch 40 Burpees box jump over 20 Synchro one arm devil press Cap 10’
15 Box jumps sync @24/20 2 Rounds 10 DB hang snatch alt. @22.5/15 (Atleta A) 10 C2B (Atleta A) 10 DB hang snatch alt. @22.5/15 (Atleta B) 15 C2B (Atleta B) 15 Box Jumps Sync @30/24 2 Rounds 30 DB hang Snatch sync @22.5/15 15 BMU
For Time (TC 10:00) 6 Shuttle Run (2x 7.5m) 30 Box Jump (20/24“) 6 Shuttle Run (2x 7.5m) 30 alt. DB Snatch 6 Shuttle Run (2x 7.5m) 30 DB Thruster (Change every 5) 6 Shuttle Run (2x 7.5m) 20 Alt. Single Arm Devils Press Weights Male: 1x 22,5 kg Weights Female: 1x 15 kg Please review all Standards in our description Video.
20 wall ball 18 box jump over 30 wall ball 18 box jump over 40 wall ball 18 ball step over 66 wall ball 18 ball step over 40 wall ball 18 box jump over 30 wall ball 18 box jump 20 wall ball