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)