Workouts

WORKOUT 23.1

(PLACEMENT)

FOR TIME:
2 Rounds of:
10 Cal row
10 Deadlifts, ♂40 kg/ ♀25 kg
5 Burpee box step/jump over, ♂ 24 inch / ♀20 inch

– Tiebreak

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

2 Rounds of:
10 Shuttle runs
10 Cleans, ♂40 kg/ ♀25 kg
10 Leg raises

– Tiebreak

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

2 Rounds of:
10 Cal row
10 Snatches, ♂40 kg/ ♀25 kg
10 Pull-ups

– Tiebreak

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

2 Rounds of:
10 Shuttle runs
10 Overhead Squats, ♂40 kg/ ♀25 kg
10 Chest-to-bar pull-ups

Download scorecard and/or workout description.

Elite & Rx (Masters)

23.2A:

30-20-10 Reps For Time:
Toes-to-bar
Wall ball shots, ♀ 6kg / ♂ 9kg

– The time cap for part A is 8 minutes. After completion you can immediately start with part B.

23.2B:

For Load:
One Rep Max Bench Press

– The total time cap (for part A + part B) is 12 minutes.

Advanced

23.2A:

30-20-10 Reps For Time:
Single-leg toes-to-bar
Wall ball shots, ♀ 6kg / ♂ 9kg

– The time cap for part A is 8 minutes. After completion you can immediately start with part B.

23.2B:

For Load:
One Rep Max Bench Press

– The total time cap (for part A + part B) is 12 minutes.

Scaled

23.2A:

30-20-10 Reps For Time:
Knee raises
Wall ball push press, ♀ 6kg / ♂ 9kg

– The time cap for part A is 8 minutes. After completion you can immediately start with part B.

23.2B:

For Load:
One Rep Max Bench Press

– The total time cap (for part A + part B) is 12 minutes.

Elite & Rx (Masters)

AMRAP 15:
2 + 2 Burpee Double Dumbbell Deadlift
1 + 1 Farmer’s Carry Shuttle (2x6m)

Weights: ♀ 2 x 15kg ♂ 2 x 22,5kg

Note: 1 Shuttle is 6 meters forward ánd 6 meters back.

Advanced and Scaled

AMRAP 15:
2 + 2 Burpee Double Dumbbell Deadlift
1 + 1 Farmer’s Carry Shuttle (2x6m)

Weights: ♀ 2 x 10kg ♂ 2 x 15kg

Note: 1 Shuttle is 6 meters forward ánd 6 meters back.