Workouts

WORKOUT 24.1

(PLACEMENT)

FOR TIME:

20 Cal Row
20 Dumbbell Ground To Overhead, 15kg ♂ / 10kg ♀
15 Burpees Over The Bar
15 Deadlift @ 40kg ♂ / 25kg ♀

– Tiebreak

If completed before the 5-minute time cap, add 5 minutes to the time cap for a total of 10 minutes and complete:

20 Cal Row
20 Dumbbell Ground To Overhead, 15kg ♂ / 10kg ♀
15 Leg Raises
15 Cleans @ 40kg ♂ / 25kg ♀

– Tiebreak

If completed before the 10-minute time cap, add 5 minutes to the time cap for a total of 15 minutes and complete:

20 Cal Row
20 Dumbbell Ground To Overhead, 15kg ♂ / 10kg ♀
15 Pull-ups
15 Clean & Jerk @ 40kg ♂ / 25kg ♀

– Tiebreak

If completed before the 15-minute time cap, add 5 minutes to the time cap for a total of 20 minutes and complete:

15 Cal Row
15 Dumbbell Ground To Overhead, 22,5kg ♂ / 15kg ♀
10 Toes-to-bar
10 Clean & Jerk @ 50kg ♂ / 35kg ♀

– Tiebreak

If completed before the 20-minute time cap, add 5 minutes to the time cap for a total of 25 minutes and complete:

15 Cal Row
15 Dumbbell Ground To Overhead, 22,5kg ♂ / 15kg ♀
10 Chest-to-bar
10 Snatch @ 50kg ♂ / 35kg ♀

– Tiebreak

If completed before the 25-minute time cap, add 5 minutes to the time cap for a total of 30 minutes and complete:

15 Cal Row
15 Dumbbell Ground To Overhead, 22,5kg ♂ / 15kg ♀
10 Muscle-ups
10 Snatch @ 60kg ♂ / 40kg ♀

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SCALED

Every 3 minutes for 4 rounds:

12 Single dumbbell push press, 15kg ♂ / 10 kilo ♀
8 Burpee box step over, 24/20″

In the remaining time: max cal row.

1 minute rest between each round.

ADVANCED

Every 3 minutes for 4 rounds:

12 Double dumbbell push press, 2 x 15kg ♂ / 2 x 10kg ♀
8 Burpee box jump over, 24/20″

In the remaining time: max cal row.

1 minute rest between each round.

RX

Every 3 minutes for 4 rounds:

12 Double dumbbell thrusters, 2 x 15kg ♂ / 2 x 10kg ♀
8 Burpee box jump over, 24/20″

In the remaining time: max cal row.

1 minute rest between each round.

ELITE

Every 3 minutes for 4 rounds:

12 Double dumbbell thrusters, 2 x 22,5kg ♂ /  2 x 15kg ♀
8 Burpee box jump over, 24/20″

In the remaining time: max cal row.

1 minute rest between each round.

Download scorecard and workout description.

ALL DIVISIONS

For load:

Within 15 minutes, set a 1-rep max for both movements:
Clean & Jerk
Snatch

Download scorecard and workout description.