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Workouts

workouts

You can find the movement standards to all movements in the document below.

[PDF] Movement standards

workout 1
"the snatch ladder"

RX (MM/mf/FF)

for Max load
1 snatch anyhow every 40" - 20" transition

Weights males: 40 – 50 – 60 – 70 – 80 – 90 – 100 – 105 – 110

Weights females: 30 – 35 – 40 – 45 – 50 – 55 – 60 – 65 – 70

Tiebreaker: Max rep overhead squats until 40″ 

Only the number of overhead squats of each athlete’s highest successfully snatched weight counts.

INTermediate (MM/mf/FF)

for Max load
1 snatch anyhow every 40" - 20" transition

Weights males: 30 – 35 – 40 – 45 – 50 – 55 – 60 – 65 – 70

Weights females: 20 – 25 – 30 – 35 – 40 – 42,5 – 45 – 47,5 – 50

Tiebreaker: Max rep overhead squats until 40″ 

Only the number of overhead squats of each athlete’s highest successfully snatched weight counts.

workout 2 - Floater
"worm your way out"

RX (MM/MF/FF)

For Time - TC: 2'

Sprint out & back over obstacle course

10 Worm Clean & Jerks @ 95/65/65 kg

INTermediate (MM/MF/FF)

For Time - TC: 2'

Sprint out & back over obstacle course

10 Worm Clean & Jerks @ 65/65/45 kg

workout 3
"Rings OF Fire"

RX (MM/MF/FF)

For time - TC: 10'

3 Rounds of:
20 Toes-to-Rings
25/23/20 Cal Ski

2 Rounds of:
15 Ring Pull-Ups
25/23/20 Cal Ski

1 Round of:
10 Ring Muscle-Up
25/23/20 Cal Ski

Everything is YGIG

INTermediate (MM/FF)

For time - TC: 10'

3 Rounds of:
20 Alternating Toes-to-Rings
20/17/15 Cal Row

2 Rounds of:
15 Toes-to-Rings
20/17/15 Cal Row

1 Round of:
10 Ring Pull-Up
20/17/15 Cal Row

Everything is YGIG

workout 4
"jerry carry"

RX (MM/mf/FF)

for max distance in 18'

Complete a total of:

  • 2100 meter run
  • 20 Dumbbell complexes* @ 2x 20/15kg

 

Athletes swap after every 350m lap of running until both stations are completed. If the run is completed first, athletes can swap any time to complete the dumbbell complexes.

*Dumbbell complex:

3 Burpee Deadlift
4 Hang Cleans
5 Thrusters

Into Jerrycan carry for max distance in remaining time @ 2x 30 kg

INTermediate (MM/mf/FF)

for max distance in 18'

Complete a total of:

  • 2100 meter run
  • 20 Dumbbell complexes* @ 2x 15/10kg

 

Athletes swap after every 350m lap of running until both stations are completed. If the run is completed first, athletes can swap any time to complete the dumbbell complexes.

*Dumbbell complex:

3 Burpee Deadlift
4 Hang Cleans
5 Thrusters

Into Jerrycan carry for max distance in remaining time @ 2x 30/20/20 kg