Workouts


Event 1 - Workout 1

8 Rounds for Time

  • 7 m synchro Dumbbell Mixed Grip Walking Lunges
  • 10 synchro Weighted Burpee Box Step Up
  • 7 m synchro Dumbbell Mixed Grip Walking Lunges

switch teams every round

Team: M/F

TC: 22 min

 

Dumbbell Weight: Recruits 2 x 15/10 kg, Warriors 2 x 22.5/15 kg
Box Height: 60/50 cm
Lunge-Segments: 2 x 3.5m

 

Standards


Event 1 - Workout 2

Row for max Calories


Event 2

Intervals of 3, 4 and 5 min

.

Waterfall Relay, for Reps

15 synchro Push Press, MM (DB/BB)

15 synchro Push Press, FF (DB/BB)

parallel Bar Transition each, MM 

parallel Bar Transition each, FF

10 Toes to Bar, MM

10 Toes to Bar, FF

-> AMRAP: Max Reps synchro Devil Press, MMFF

.

*1 min Rest between the Intervals

 

Recruits:

DB #15/10

BB #40/25

Transitions: 1,2,3

T2B: scaled (Toes to Bellybutton-Level)

 

Warriors: 

DB #22.5/15

BB #50/35

Transitions: 3,4,5


Event 3

 am Event


Event 4

Workout:

im Goodie-Bag am Event


Finale

Let's keep that a secret till the last minutes...