Programme de la compétition
Workouts
One more ?
AMRAP
AMRAP 15’
300m row to share
30 box jumpsto synchro
500m row to share
50 burpees box get over to share
700m row to share
70 wall ball shots shadow synchro
300m row to share
30 box jumpsto synchro
500m row to share
50 burpees box get over to share
700m row to share
70 wall ball shots shadow synchro
RX
Medball HH 9kg
Medball HF 6kg
Medball HF 6kg
Scaled
Medball 4kg
Chargement en cours...
Overhead Hold Fast !
FOR TIME
3 rounds
X HRPU to share / Partner overhead hold
5 synchro hang snatch @load1
5 synchro burpees lateral over bar
2 rounds
X HSPU to share / Partner overhead hold
5 synchro hang snatch @load2
5 synchro burpees lateral over bar
1 round
X Wallwalks to share / Partner overhead hold
5 synchro hang snatch @load3
5 synchro burpees lateral over bar
X HRPU to share / Partner overhead hold
5 synchro hang snatch @load1
5 synchro burpees lateral over bar
2 rounds
X HSPU to share / Partner overhead hold
5 synchro hang snatch @load2
5 synchro burpees lateral over bar
1 round
X Wallwalks to share / Partner overhead hold
5 synchro hang snatch @load3
5 synchro burpees lateral over bar
RX
HH
20 HRPU
15 HSPU
10 Wallwalks
Load 1 : 35 kg
Load 2 : 40 kg
Load 3 : 45 kg
20 HRPU
15 HSPU
10 Wallwalks
Load 1 : 35 kg
Load 2 : 40 kg
Load 3 : 45 kg
Inter
HF
15 HRPU
10 HSPU
5 Wallwalks
Load 1 : 35 / 20 kg
Load 2 : 40 / 25 kg
Load 3 : 45 / 30 kg
15 HRPU
10 HSPU
5 Wallwalks
Load 1 : 35 / 20 kg
Load 2 : 40 / 25 kg
Load 3 : 45 / 30 kg
Scaled
15 HRPU
10 abmat HSPU
5 Baby Wallwalks
Load 1 : 30 / 15 kg
Load 2 : 35 / 20 kg
Load 3 : 40 / 25 kg
10 abmat HSPU
5 Baby Wallwalks
Load 1 : 30 / 15 kg
Load 2 : 35 / 20 kg
Load 3 : 40 / 25 kg
Chargement en cours...
How big ?
AMRAP
AMRAP 5’
15 Toes to bar to share
40 Double unders / Simple unders
10 Front squats synchro
Rest 1’
6’ to find 1 rep max for max load
1 Clean + 1 front squat + 1 hang clean
15 Toes to bar to share
40 Double unders / Simple unders
10 Front squats synchro
Rest 1’
6’ to find 1 rep max for max load
1 Clean + 1 front squat + 1 hang clean
RX
HH
Double unders
Front squat @50kg
Double unders
Front squat @50kg
Inter
HF
Double unders
Front squat @50/35kg
Double unders
Front squat @50/35kg
Scaled
One leg TTB
Simple Unders
Front squat @40/25 kg
Simple Unders
Front squat @40/25 kg
Chargement en cours...
How Big ? (load)
FOR TIME
6’ To find 1 rep max for each buddy
1 clean + 1 front squat + 1 hang clean
1 clean + 1 front squat + 1 hang clean
Chargement en cours...
DEATH BY FINALS
FOR TIME
9 Bar muscle up
6 One Kb/Db thrusters synchro
3 Wall facing strict HSPU
Rest 1’
9 Bar muscle up
6 Double Kb/Db thrusters synchro
3m HSW
Rest 1’
9 Bar muscle up
6 Double Kb/Db Thrusters synchro
6 Strict chest to bar
Rest 1’
9 Ring muscle up
6 Double Kb/Db Thrusters synchro
3 Legless rope climb
6 One Kb/Db thrusters synchro
3 Wall facing strict HSPU
Rest 1’
9 Bar muscle up
6 Double Kb/Db thrusters synchro
3m HSW
Rest 1’
9 Bar muscle up
6 Double Kb/Db Thrusters synchro
6 Strict chest to bar
Rest 1’
9 Ring muscle up
6 Double Kb/Db Thrusters synchro
3 Legless rope climb
Inter
HF
9 Chest to bar
3 Strict HSPU
3m Hand stand walk
Strict pull ups
3 Legless rope climb / regular rope climb
9 Chest to bar
3 Strict HSPU
3m Hand stand walk
Strict pull ups
3 Legless rope climb / regular rope climb
Scaled
9 Pull ups
3 HSPU
3 Wallwalks
3 Strict pull ups
3 Rope climb
3 HSPU
3 Wallwalks
3 Strict pull ups
3 Rope climb
Chargement en cours...