WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For Time: 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes
For time: 2x10m Syncro DB OVH Lunges then, 21-15-9 Syncro Pull-ups Syncro DB Snatches Syncro Burpees over worm then, 2x10m Syncro DB OVH Lunges Lunges are performed 2+2 athletes syncro Middle part is all 4 athletes syncro DBs: 32,5kg, 2x22.5kg, 15kg Athletes may change the DB´s during the event
4 x 90" ON / 30" OFF 1 - Wall Walk Synch 2 - Worm Reverse Lunge (Switch side every 10 reps) 3 - Devil Press Synch (1 DB 22,5/15kg) 4- Calories Echo Bike Score: Total Points Acumulated on each station (1 wall walk - 4 pts / 1 lunge - 1 pt / 1 devil press - 2 pts / each calorie 1 pt)
Détails de la course - 1000m Run - 1000m Ski - 1000m Run - 50m Sled Push - 1000m Run - 50m Sled Pull - 1000m Run - 80m Burpees Broad Jumps - 1000m Run - 1000m Row - 1000m Run - 200m Farmer Carry - 1000m Run - 100m Sandbag Lunges - 1000m Run - 100 Wall Ball Shots CHARGES DIFFÉRENTES POUR CHAQUE CATÉGORIE
Détails de la course - 300m Run - 500m Ski - 300m Run - 50m Sled Push (kid à vide / adulte : sled + kid) - 300m Run - 50m Sled Pull (à vide) - 300m Run - 40m Burpees Broad Jumps - 300m Run - 500m Row - 300m Run - 200m Farmer Carry (2x8kg kid / au choix adulte 16/20/24) - 300m Run - 100m Sandbag Lunges (kid vide / au choix adulte 10/20/30) - 300m Run - 100 Wall Ball Shots (1kg kid / au choix adulte 4/6/9)
Détails de la course - 500m Run - 750m Ski - 500m Run - 50m Sled Push (teen à 70 / adulte : sled + teen) - 500m Run - 50m Sled Pull (à vide) - 500m Run - 60m Burpees Broad Jumps - 500m Run - 750m Row - 500m Run - 200m Farmer Carry (2x12kg teen / au choix adulte16/20/24) - 500m Run - 100m Sandbag Lunges (teen vide / au choix adulte10/20/30) - 500m Run - 100 Wall Ball Shots (2kg teen / au choix adulte 4/6/9)
Intermediate 3 Rounds For Time 12 SYNCHRO CLEAN + JERKS 10 SYNCHRO BURPEE BOX JUMPS 12 SYNCHRO THRUSTERS 10 SYNCHRO BURPEE BOX JUMPS 12 SYNCHRO FRONT RACK LUNGES 10 SYNCHRO BURPEE BOX JUMPS M: 40kg/ 24" | F: 30kg/ 20" Scaled 3 Rounds For Time 12 SYNCHRO CLEAN + JERKS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO THRUSTERS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO FRONT RACK LUNGES 10 SYNCHRO BURPEE BOX STEP UPS M: 20kg/ 24" | F: 15kg/ 20" Teens 3 Rounds For Time 12 SYNCHRO CLEAN + JERKS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO THRUSTERS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO FRONT RACK LUNGES 10 SYNCHRO BURPEE BOX STEP UPS B/G: 7.5kg/ 20"
400m Run - Synchro 160 m Farmer Carry @2x24 - SHUW | I Go U Go after 40m 400 m Run - Synchro 800 m Row - SHUW 400 m Run - Synchro 40 m Burpee Broad Jump - SHUW | I Go U Go after 20m 400 m Run - Synchro 80 m OH Lunges @9 - SHUW | I Go U Go after 20m 200 m Run - Synchro
400m Run - Synchro 160 m Farmer Carry @2x16 - SHUW | I Go U Go after 40m 400 m Run - Synchro 600 m Row - SHUW 400 m Run - Synchro 40 m Burpee Broad Jump - SHUW | I Go U Go after 20m 400 m Run - Synchro 80 m OH Lunges @6 - SHUW | I Go U Go after 20m 200 m Run - Synchro
400m Run - Synchro 160 m Farmer Carry @2x24/16 - SHUW | I Go U Go after 40m 400 m Run - Synchro 700 m Row - SHUW 400 m Run - Synchro 40 m Burpee Broad Jump - SHUW | I Go U Go after 20m 400 m Run - Synchro 80 m OH Lunges @9/6 - SHUW | I Go U Go after 20m 200 m Run - Synchro
Main Arena For time - Time cap: 12 min 15 rep - Bar Facing Burpees 15 rep - Shoulder 2 Overhead 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges 15 rep - Bar Facing Burpees 15 rep - Hang Power Cleans 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges 15 rep - Bar Facing Burpees 15 rep - Front Squats 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges RX: Women - Barbell 45 kg; Men - Barbell 70 kg Intermediate: Women - Barbell 35 kg; Men - Barbell 55 kg Beginners: Women - Barbell 25 kg; Men - Barbell 40 kg
Winter Pairs Throwdown Final 25.4 30-20-10 Meters Front Rack Walking Lunges 35/50kg 60-40-20 Calories Ski Erg
Minut 00:00 - 05:00 (mm:ss) TC 5 min 1 max Sholder To Over Head från rack Bygg upp en så tung STOH som du kan. Flöde Atleten startar del A stående vid rack (alternativt skivstång om rack ej används) och först när tiden startar får atleten lyfta av stången. Atleten har 5 minuter på sig att utföra en så tung shoulder to overhead som möjligt. Därefter vilar atleten fram till minut 8 på klockan. Vilan disponeras fritt av atleten. Utrustning Skivstång, rodd (Concept2), box och hantlar. Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Dumbbell Forward Lunges genomförs med hantlarna i händerna med raka armar längs sidorna, så kallad suitcase carry. Skivstången får vara lastad när tiden startar. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild. Första delen filmas med fördel snett framifrån i ungefär 45 grader för att kunna bedöma utlåsning i toppläget.
Minut 08:00 - 33:00 (mm:ss) AMRAP 25 min. 500M Row (Concept2) 20 Box Step Over 50cm 20 Forward Lunges (ingen vikt) Flöde Atleten startar del B sittande på rodden och först när tiden startar får atleten nudda handtaget. Atleten genomför därefter 1000 meter rodd och flyttar sig sedan till boxen för att genomföra 20 box jump over. Atleten flyttar sig sedan till hantlarna och genomför 20 dumbbell forward lunges. När atleten gjort detta återvänder denne till rodden för att återigen genomföra 1000 meter rodd.Atleten har 25 minuter på sig att genomföra så många repetitioner som möjligt av rodd, box jump over och forward lunges. Utrustning Skivstång, rodd (Concept2), box och hantlar. Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Dumbbell Forward Lunges genomförs med hantlarna i händerna med raka armar längs sidorna, så kallad suitcase carry. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild. I andra delen filmas rodden med fördel bakifrån för att kunna se displayen, box jump over samt forward lunges från sidan för att kunna bedöma two foot take off i box jump samt knätouch och utlåsning i lunges.
1Minut 00:00 - 14:00 (mm:ss) TC 14 min. 15 Bar Facing Burpees 2x5 m. Walking Lunge 5 Wall Walks 2x5 m. Walking Lunge 10 Bar Facing Burpees 2x5 m. Walking Lunge 5 Wall Walks 2x5 m. Walking Lunge 5 Bar Facing Burpees 2x5 m. Walking Lunge 5 Handstand Push-Ups 2x5 m. Handstand Walk (1 m. sektioner unbroken) Flöde Atleten startar del A stående upprätt vid skivstången och först när tiden startar får atleten påbörja rörelsen ned mot sin första burpee. Atleten utför sina 20 burpees och beger sig sedan till markeringen för handstand walk och genomför 5 meter fram och tillbaka för att därefter bege sig mot väggen. Atleten utför där sina 20 handstand push-ups och beger sig tillbaka till markeringen för handstand walk och genomför ytterligare 5 meter fram och tillbaka. Efter detta tar sig atleten åter till skivstången och genomför 15 bar facing burpees. Atleten återgår därefter till markeringen för handstand walk och utför 5 meter fram och tillbaka. När dessa är genomförda tar sig atleten till väggen och genomför 15 wall facing handstand push-ups. Därefter genomförs 5 meter handstand walk fram och tillbaka följt av 10 bar facing burpees, 5 nya meter fram och tillbaka innan atleten åter tar sig till väggen och genomför 10 strikta handstand push-ups. Testet avslutas med 5 meter handstand walk fram och tillbaka. Tid tas när atleten satt i bägge händerna över markeringen för handstand walk-sträckan. Därefter vilar atleten fram till minut 20 på klockan. Vilan disponeras fritt av atleten. Utrustning Skivstång, vikter, tejpad sträcka för handstand walk, vägg för handstand push-ups och echo bike (Rogue). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Skivstång för bar facing burpees lastas med standardvikter 10 kg eller mer på vardera sida. Markering för wall walks görs vid atletens axlar samt 25 cm från väggen förutom för H/D12 där inre markering görs 50 cm från väggen. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild. Första delen filmas burpees och handstand walk med fördel från sidan för att kunna bedöma bottenposition samt att händerna passerar markeringen. Handstand push-ups filmas snett eller rakt bakifrån för att kunna bedöma touch i bottenläget samt utlåsning i toppläget.
RX (16-44) 60 Toes to Bar 40 alt. Pistols 20x 5m Shuttle Run ____________ RX (45+) 40 alt. Toes to Bar 40 "Rack supported" Pistols 20x 5m Shuttle Run ____________ SCALED (16-44) 40 Toes above Hips 60 alt. Reverse Lunges 20x 5m Shuttle Run ____________ SCALED (45+) 40 Knees above Hips 60 alt. Reverse Lunges 20x 5m Shuttle Run
1000m Run 1000m Ski Erg 1000m Run 50m Sled Push 152kg/102kg 1000m Run 50m Sled Pull 103kg/78kg 1000m Run 80m Burpee Broad Jumps 1000m Run 1000m Rowing 1000m Run 200m Farmers Carry 2x24kg/2x16kg 1000m Run 100m Sandbag Lunges 20kg/10kg 1000m Run 100 Wall Balls 6kg/4kg Score: Time or Reps
3 rounds as a Relay – 1 round per athlete 15/12 calories echo bike 40 double-unders 5/3 tower-overs 2 lanes sandbag lunge 40/30 kg Time cap 13 minutes
3 rounds for time: 15 cal Echo bike 1 barbell complex 10 Lateral burpees over barell *Barbell complex: 12 Deadlift 9 Hang Power clean 6 Alternating forward lunges (40kg) Time cap: 10 min
For time: 24-m dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 24-m dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 24-m dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell
Max Cals C2 bike & ski erg Max Sledge Push INT 120/ Mixed 80kg – 10m length Max Sandbag Lunge INT 20/ Mixed 10kg – 10m lengths Any athlete can be on any station – athletes may switch between any station as long as the sandbag lunge and sledge are at the same end as the ergs, athletes on ergs can switch between ergs at any time – the sledge push and sandbag lunge must be in sync at the 10m mark on every length (i.e, you must wait for your partner before you start your next length)
FOR TIME: 12m worm lunge 30 worm squats 8m worm lunge 30 worm thrusters 4m worm lunge Sprint to finish line 8 minute time cap Rx/ Masters 80-99: 60/40 kg worm Masters 100+ Synchro bodyweight walking lunges Worm squats and thrusters: same as Rx RULES Athletes must start and end on the start/finish mat. Athletes must drop the worm after each 4 metre section of lunges. All movements must meet the movement standards and be credited by the judge. If a team receives a no rep at any time during a 4 metre lunge section, the entire 4 metre must be repeated WORKOUT FLOW Athletes begin on the start/ finish mat. On "3,2,1 Go!" athletes move to the worm on the far side of the floor. Athletes complete 12 metres of worm lunges in 4 metre sections. After each 4 metre section the worm MUST be dropped. Athletes will turn around, return the worm to the shoulders and lunge back to the where they started. Athletes MUST NOT turn with the worm on the shoulders, or try to twist and face the other way with the worm off the floor. After the 12 metre lunge, athletes may move directly into 30 worm squats without dropping the worm. The worm must remain on the athletes' shoulders throughout the squats. Both athletes must carry the worm on the same shoulder side. All squats must be performed facing the spectator side. After the final squat, the worm must be dropped to the floor before returning to the shoulders for the next set of worm lunges. Athletes will then complete an 8 metre worm lunge in 4 metre sections following same worm lunge rules outlined above. After the 8 metre lunge, athletes may move directly into 30 worm thrusters without dropping the worm. Both athletes must keep the worm on the same shoulder for a rep to count. If the worm is on opposite shoulders, no reps will be credited until it is returned to the same side. After the last thruster, the worm must be dropped to the floor. Athletes will complete a final 4 metre worm lunge. Once complete, the worm must be dropped and both athletes sprint to the finish mat. The workout time stops when both athletes touch the mat. If team do not complete all reps in under 8 minutes, the score will be the total number of reps. MOVEMENT STANDARDS Worm lunges The worm must be lifted from the floor to the shoulders, with both athletes carrying the worm on the same shoulder side. At the start of each 4 metre section, both of the front athlete's feet must be positioned behind the line. Teams will lunge forward using the same leg at the same time. During the lunge both athletes' trailing knees must make contact with the floor simultaneously. Athletes will return to standing with knees and hips fully extended, before beginning the next lunge. It must be alternating legs. The rep is credited when both feet of the trailing athlete pass OVER the line AND both athletes have hips and knees fully extended. A lunge rep is credited when: Both feet of the rear athlete have passed completely over the line marking the end of the section. Both athletes demonstrate full hip and knee extension. Turning Between Sections After each 4 metre section, the worm must be dropped to the floor before athletes turn around and begin the next section. Athletes may not turn while the worm is on their shoulders. When athletes complete the final lunge section of a set, they may proceed directly to the next movement without dropping the worm, unless otherwise stated. No-Reps A no-rep will be issued if: The athletes trailing knees do not touch the floor at the same time. The trailing knee of either athlete fails to touch the floor. Either athlete fails to reach full hip and knee extension between lunges. The worm comes off either athlete's shoulder at any point during the movement. Athletes lunge with different legs. Any part of the front athlete's feet starts on or over the line. Both feet of the rear athlete do not pass completely over the target line. No-Rep Penalty If a no-rep is called at any point during a 4 metre lunge section, the team must return the worm to the start of that 4-metre section and repeat the section from the beginning. It is therefore highly recommended you don’t get no repped! Bodyweight walking lunges (Masters Rx 100+ or scaling option for all categories) Athletes will start standing side by side - both feet must be positioned behind the line. Teams will lunge forward using the same leg at the same time. During the lunge both athletes' trailing knees must make contact with the floor simultaneously. Athletes will return to standing with knees and hips fully extended in synch, before beginning the next lunge. It must be alternating legs. The rep is credited when both feet of both athletes pass OVER the line AND both athletes have hips and knees fully extended at the same time. A lunge rep is credited when: Both feet of both athletes have passed completely over the line marking the end of the section. Both athletes demonstrate full hip and knee extension in synch Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Turning Between Sections After each 4 metre section, athletes will turn and lunge back. No-Reps A no-rep will be issued if: The athletes trailing knees do not touch the floor at the same time. The trailing knee of either athlete fails to touch the floor. Either athlete fails to reach full hip and knee extension between lunges. Athletes lunge with different legs. Any part of the feet starts on or over the line. The feet do not pass completely over the target line. Placing the non-working hand/ arm on the thigh or anywhere on the body Worm squats The worm must be taken to the shoulder, on the same side for both athletes. It may already be at the shoulder after the lunges. Both athletes will squat until the crease of the hips are below the tops of the knees at the same time, before returning to full extension of knees and hips. This will repeat for the 30 reps. A squat clean is permitted for the first rep. A no rep will be given if: One or both athletes do not squat below parallel Athletes do not squat below parallel at the same time Both athletes do not finish the rep fully extended at the same time Worm thrusters The worm is taken to the shoulder, on the same side for both athletes. It may already be at the shoulder after the lunges. Both athletes will squat until the crease of the hips are below the top of the knees. The rep finishes when the worm is pressed up and over to the opposite shoulder in one continous movement. A clean and press is not permitted. Once the worm is on the opposite shoulder athletes can begin the next rep - there is no requirement to reach full hip and knee extension between reps. No lock out of the elbows is required at any point. The last rep must be held on the shoulder until signalled by the judge that the rep is complete. A no rep will be given if: Either athlete does not squat below parallel, or they do not not reach parallel at the same time The worm ends up on a different shoulder for both athletes There is a pause between the squat and the shoulder to overhead The worm is dropped before the rep is credited
AMRAP x 15min 10 syn. BB Thruster (1 Barbell) 10m syn. BB OH Walking Lunges (1 Barbell) 10 syn. BB Thruster 10m syn.BB OH Walking Lunges 2 Pull Ups (add 2 each round) split as needed 4 Toes 2 Bar (add 2 each round) split as needed 6 Burpee Broad Jumps MM: 30kg = 20kg Barbell + 5kg Plates MF: 25kg = 20kg Barbell + 2.5kg Plates FF: 20kg = 20kg Barbell WORKOUT FLOW Zu Beginn des Workouts stehen die Athlet:innen auf ihrem jeweiligen Startplatz. Mit dem Startsignal „3, 2, 1, Go“ begeben sich die Athlet:innen zur Langhantel und absolvieren die vorgegebene Anzahl Thruster. Danach dreht sich einer der Athlet:innen um und es werden die Lunges ausgeführt. Es wiederholen sich die Thruster und die Lunges. Danach begibt sich einer der Athlet:innen zur Klimmzugstange und absolviert Pull Ups und Toes 2 Bar. Dabei darf sich abgewechselt werden, jedoch muss dafür bei der Startnummer abgeklatscht werden. Es muss kein Wechsel von T2B zu den Burpees erfolgen. Bei den Burpees muss der nicht arbeitende Athlet bei der Startnummer warten Nach den Burpees werden erneut Thruster ausgeführt. Bei jedem Wechsel muss abgeklatscht werden. MOVEMENT STANDARDS Syn. BB Thruster Die Hantel muss jeweils am Sleeve gegriffen, werden und die Athlet:innen schauen sich an. Die Hantel muss sich beim Squat unter Augenhöhe befinden. Die Athlet:innen müssen in eine tiefe Kniebeuge gehen und danach die Langhantel über Kopf drücken. Lockout ist mit gestreckten Knien, Hüfte und Ellbogen in einer Linie. Ein Jerk ist nicht erlaubt. Synchron heißt die Athlet:innen müssen zeitgleich im Squat sitzen und zeitgleich den Lockout halten. Syn. BB OH Walking Lunges Die Hantel muss jeweils am Sleeve gegriffen werden und die Athlet:innen schauen in die selber Richtung. Die Athlet:innen machen zeitgleich einen Schritte nach vorne, dabei muss das hintere Knie den Boden berühren. Beim Aufstehen müssen beide Beine gestreckt stehen. Die Langhantel muss während des Ausfallschrittes über Kopf gehalten werden, dabei muss der Arm nicht vollständig gestreckt sein. Synchron heißt die Athlet:innen müssen zeitlgeich den Boden mit dem Knie berühren und zeitgleich im Lockout stehen. Pull Up Auszuführen ist ein Standard Pull Up. Strict oder Kipping. Butterfly ist nicht erlaubt. Das Kinn muss klar erkennnbar für den Judge über der Stange sein. Ein Untergriff ist erlaubt. T2B Auszuführen ist ein Standard T2B. Die Füße müssen zeitgleich die Stange berühren. Beim Start der Bewegung müssen die Füße einmal hinter die vertikale Linie der Klimmzugstange gebracht werden Burpee Broad Jump Der Athlet muss sich mit den Händen hinter der vorgebenen Linie mit der Brust und den Oberschenkeln auf dem Boden ablegen. Es darf aufgestiegen oder -gesprungen werden. Danach muss von hinter der vorgegebenen Linie über die nächste Linie gesprungen werden. Ein Berühren der Linien führt zu einem No Rep. WORKOUT FLOW At the start of the workout, the athletes stand at their respective starting positions. At the start signal “3, 2, 1, Go,” the athletes move to the barbell and complete the prescribed number of thrusters. Afterward, one of the athletes turns around, and the overhead walking lunges are performed. The thrusters and lunges are repeated. Then, one of the athletes moves to the pull-up bar to complete pull-ups and toes-to-bar. Athletes are allowed to switch, but they must tag each other in the barbell area. After the toes-to-bar, they must tag again before continuing with the burpees. After the burpees, thrusters are performed again. MOVEMENT STANDARDS Syn. BB Thruster The barbell must be gripped at the sleeve, and the athletes face each other. They must squat below parallel and then press the barbell overhead. Lockout is achieved when the knees, hips, and elbows are fully extended in a straight line. A jerk is not allowed. Synchronization means the athletes must be in the squat position at the same time and hold the lockout at the same time. Syn. BB OH Walking Lunges The barbell must be gripped at the sleeve, and the athletes face the same direction. They step forward simultaneously, ensuring the back knee touches the ground. Upon standing up, both legs must be fully extended. The barbell must be held overhead during the lunge, but the arms do not need to be fully extended. Synchronization means the athletes must touch the ground with their knees at the same time and achieve the lockout position at the same time. Pull-Up A standard pull-up must be performed, either strict or kipping. Butterfly pull-ups are not allowed. The chin must clearly pass above the bar for the judge to see. A supine (underhand) grip is allowed. Toes-to-Bar (T2B) A standard toes-to-bar must be performed. Both feet must touch the bar at the same time. At the start of each rep, the feet must pass behind the vertical plane of the pull-up bar. Burpee Broad Jump The athlete must place their hands behind the designated line and lower their chest and thighs to the ground. Stepping or jumping up is allowed. Afterward, the athlete must jump from behind the starting line to beyond the next line. Touching any of the lines results in a no rep.
WOD 6 FINAL INTER TEAMS For time 11´ time cap 18 worm thrusters 15 bar muscle ups synchro 15 worm thrusters 12 bar muscle ups synchro 12 worm thrusters 9 bar muscle ups synchro Buy out 12 metros worm lunge para llegar al final SCALED TEAMS For time 11´ time cap 18 worm thrusters 40 pull ups synchro 15 worm thrusters 30 pull ups synchro 12 worm thrusters 20 pull ups synchro Buy out 12 metros worm lunge para llegar al final
WOD 6 FINAL INTER TEAMS For time 11´ time cap 18 worm thrusters 15 bar muscle ups synchro 15 worm thrusters 12 bar muscle ups synchro 12 worm thrusters 9 bar muscle ups synchro Buy out 12 metros worm lunge para llegar al final SCALED TEAMS For time 11´ time cap 18 worm thrusters 40 pull ups synchro 15 worm thrusters 30 pull ups synchro 12 worm thrusters 20 pull ups synchro Buy out 12 metros worm lunge para llegar al final
90 Heavy Rope Double-Unders (Share As You Wish) 3 Blocks Worm Walking Lunges [1 Block = 3 Meters] 27 Synchronized Toes-To-Bar 3 Blocks Worm Walking Lunges [1 Block = 3 Meters] Heavy Rope: https://bit.ly/heavyropeblor Athens Throwdown will provide the Heavy Ropes during the workout. Do you want to try it in advance? Use the discount code ATHENS10
500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg/102kg 500m Run 25m Sled Pull 103kg/78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg/2x16kg 500m Run 50m Sandbag Lunges 20kg/10kg 500m Run 50 Wall Balls 6kg/4kg Score: Time or Reps
For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell
AMRAP 12min: 15 D-ball Clean to Platform 50/30kg on 100cm 15 Toes to bar 15 D-ball lunge 50/30kg 50 Double under One Athlete is working on Rower while two athletes are working through AMRAP. Score A is number of reps done in 12min. Score B is number of calories done in 12min.