WORKOUT 21.1A (PLACEMENT)

For Time:
12/9 Calories Row (/)
6 Burpee box jump/step-up
10 Knee-raises
20 Single-unders

— Tiebreak

If completed before 4 minutes, add 4 minutes to the clock and proceed to do:

12/9 Calories Row (/)
6 Burpee box jump/step-up
10 Leg Raises
20 Single-unders

— Tiebreak

If completed before 8 minutes, add 4 minutes to the clock and proceed to do:

12/9 Calories Row (/)
6 Burpee box jump/step-up
5 Toes-to-bar
5 Pull-ups
20 Double-unders

— Tiebreak

If completed before 12 minutes, add 4 minutes to the clock and proceed to do:

12/9 Calories Row (/)
6 Burpee box jump/step-up
5 Handstand push-ups
5 Muscle-ups/chest-to-bar (/)
20 Double-unders

Time cap: 16 minutes.

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WORKOUT 21.1B (PLACEMENT)

Workout 21.1B part 1
2000m row for time.

Workout 21.1B part 2
Complete the following complex for max load:
1 Clean
1 Front squat
1 Hang clean
1 Shoulder to overhead

Time cap: 14 minutes to complete 21.1B1 AND 21.1B2.

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WORKOUT 21.2 + 21.3

Workout 21.2 (min. 0:00 – 8:00)

As Many Rounds As Possible In 8 Minutes Of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx = 50/35kg
Adv. = 40/30kg
Scaled = 30/25kg

Directly into…

1 minute rest (min. 8:00 – 09:00) 

Directly into…

Workout 21.3 (min. 09:00 -14:00)

5 Minutes To Find You 3RM Back Squat

(!) Please note that the entire 14 minutes must be captured in one video.

 Download scorecard and/or workout guidebook.

WORKOUT 21.4

Rx

2 Rounds For Time Of:
100 Double-unders
30 American Kettlebell Swings
20 Weighted Box Step Over (24”/20”)
10 Single Arm Kettlebell Snatches
5 Muscle-up/Chest to bar

Kettlebell = 24/16kg

Advanced

2 Rounds For Time Of:
18/15 Cal Row
30 American Kettlebell Swings
20 Weighted Box Step Over (24”/20”)
10 Single Arm Kettlebell Snatches
5 Pull-ups

Kettlebell = 16/12kg

Scaled

2 Rounds For Time Of:
100 Single-unders
30 American Kettlebell Swings
20 Weighted Box Step Over (24”/20”)
10 Single Arm Kettlebell Snatches
5 Knee Raises

Kettlebell = 12/8kg

 Download scorecards and/or workout guidebook.

WORKOUT 21.5

Rx

21.5A

As Many Rounds As Possible In 6 Minutes Of:
2-4-6-8-…
Toes-to-bar
Burpee over dumbbell

3-min. rest

Into…

21.5B

For Time:
6-4-2
Single Arm Devil’s press
12-8-4
Burpee over dumbbell

Weights = 1 x 22,5/15kg

Advanced

21.5A

As Many Rounds As Possible In 6 Minutes Of:
2-4-6-8-…
Leg raise
Burpee over dumbbell

3-min. rest

Into…

21.5B

For Time:
6-4-2
Single Arm Devil’s press
12-8-4
Burpee over dumbbell

Weights = 1 x 15/12,5kg

Scaled

21.5A

As Many Rounds As Possible In 6 Minutes Of:
2-4-6-8-…
Knee raise
Burpee over dumbbell

3-min. rest

Into…

21.5B

For Time:
6-4-2
Single Arm Devil’s press
12-8-4
Burpee over dumbbell

Weights = 1 x 12,5/10kg

 Download scorecards and/or workout guidebook.