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Rx’d

EVENT #1

6 rounds of 4 min

A. 500m row B. 400m run

A/B 100 double unders

A+B synchro wall balls

(men: 9kg md bal)

(women: 6kg md ball)

 

EVENT #2

17min 10 rounds

*A. 2 rounds B. 2 rounds and then A/B

 

6 high box jumps overs (no touch)

4 ring muscle ups

2 squat cleans

(men: 80cm, 100kg)

(women: 60cm, BMU, 55kg)

 

EVENT #2+

12 – 17min 10 rounds

5 min AMRAP (Relay)

12 dl

9 hang clean

6 front squat

3 shoulder to overhead

1 thruster

(men: 70kg)

(women: 45kg)

EVENT #3A

8 min

GRETTEL                             INGRID

10 rounds                              10 rounds

3 clean & jerks                       3 snatch 

3 bar facing burpees             3 bar facing burpees

A/B INGRID OR GRETTEL

SHARE, CHANGE WORKOUTS AS NEEDED

(men: 60kg)

(women: 40kg)

EVENT #3B

7 min

ATHLETE A.

for load

1 rep max snatch 

 

ATHLETE B.

for load

1 rep max clean & jerk 

EVENT #4

6 rounds of 3 min

30/25 calories row

remaining time

max distance handstand walk

athlete A and B alternate rounds

(2,5 meters handstand walk checkpoint)

MASTERS

EVENT #1

6 rounds 4 min

A. 500m row B. 400m run

A/B 100 double unders

A+B synchro wall balls

(men: 9kg md bal)

(women: 6kg md ball)

EVENT #2

17min 10 rounds

*A. 2 rounds B. 2 rounds and then A/B

 

6 high box jumps overs (no touch)

4 ring muscle ups

2 squat cleans

(men: 80cm, 100kg)

(women: 60cm, BMU, 55kg)

 

EVENT #2+

12 – 17min 10 rounds

5 min AMRAP (Relay)

12 dl

9 hang clean

6 front squat

3 shoulder to overhead

1 thruster

(35-44: 60kg)

(44+:50kg)

EVENT #3A

8 min

GRETTEL                             INGRID

10 rounds                              10 rounds

3 clean & jerks                       3 snatch 

3 bar facing burpees             3 bar facing burpees

A/B INGRID OR GRETTEL

SHARE, CHANGE WORKOUTS AS NEEDED

(men: 50kg)

(women: 35kg)

EVENT #3B

7 min

ATHLETE A.

for load

1 rep max snatch 

 

ATHLETE B.

for load

1 rep max clean & jerk 

EVENT #4

6 rounds of 3 min

30/25 calories row

remaining time

max distance handstand walk

athlete A and B alternate rounds

(2,5 meters handstand walk checkpoint)

INTERMEDIATE

EVENT #1

6 rounds of 4 min

A. 500m row B. 400m run

A/B 100 double unders

A+B synchro wall balls

(men: 9kg md bal)

(women: 6kg md ball)

EVENT #2

17min 10 rounds

*A. 2 rounds B. 2 rounds and then A/B

 

6 high box jumps overs

4 bar muscle ups

2 squat cleans

 

(men: 80cm, 80kg)

(women: 60cm, 55kg)

EVENT #2+

12 – 17min 10 rounds

5 min AMRAP (Relay)

12 dl

9 hang clean

6 front squat

3 shoulder to overhead

1 thruster

(men: 60kg)

(women: 40kg)

EVENT #3A

8 min

GRETTEL                             INGRID

10 rounds                              10 rounds

3 clean & jerks                       3 snatch 

3 bar facing burpees             3 bar facing burpees

A/B INGRID OR GRETTEL

SHARE, CHANGE WORKOUTS AS NEEDED

(men: 50kg)

(women: 35kg)

EVENT #3B

7 min

ATHLETE A.

for load

1 rep max snatch 

 

ATHLETE B.

for load

1 rep max clean & jerk 

EVENT #4

6 rounds of 3 min

30/25 calories row

remaining time

max distance handstand walk

athlete A and B alternate rounds

(2,5 meters handstand walk checkpoint)

SCALED

EVENT #1

6 rounds of 4 min

A. 500m row B. 400m run

A/B 12 burpee box jump overs

A+B synchro wall balls

(men: 9kg md ball)

(women: 6kg md ball)

EVENT #2

17min 10 rounds

I GO YOU GO (RELAY)

 

12 pull ups

6 box jumps overs

3 squat cleans

 

(men: 60cm, 50kg)

(women: 45cm, 30kg)

EVENT #2+

12 – 17min 10 rounds

5 min AMRAP (Relay)

12 dl

9 hang clean

6 front squat

3 shoulder to overhead

1 thruster

(men: 50kg)

(women: 30kg)

EVENT #3A

8 min

GRETTEL                             INGRID

10 rounds                              10 rounds

3 clean & jerks                       3 snatch 

3 bar facing burpees             3 bar facing burpees

A/B INGRID OR GRETTEL

SHARE, CHANGE WORKOUTS AS NEEDED

(men: c&j 50/ snatch: 40kg)

(women: c&j: 30/ snatch: 25kg)

EVENT #3B

7 min

ATHLETE A.

for load 

1 rep max clean 

 

ATHLETE B.

for load

1 rep max  deadlift

EVENT #4

6 rounds of 3 min

30 / 25 calories row

remaining time

max distance overhead walking lunges

athlete A and B alternate rounds

(men: 20 kg)

(women: 15 kg)

STAY TUNED FOR EVENT #5