Bibliothèque WODs

INDIVIDUAL Playground CAGE 25.3 – “LIFT STORM” Cap time 5’ Ground to OverHead Score = Reps x Weight Français Objectifs : Accumuler le plus gros tonnage du sol jusqu’au-dessus de...

Das Workout wird im Team absolviert. Den Workoutflow findet ihr in der Scorecard. Bitte downloaden und beachten! RULEBOOK, Video- & Movement Standards: RULEBOOK DOWNLOAD

(21:00-30:00) AMRAP ‘9 50 Box Jump-Overs (60/50cm) 40 Toes-To-Bars / 30 Toes-To-Bars(40+) / 20 Toes to Bars (45+) 30 Power Cleans Max Bar Muscle-Ups / Chest to bar pull-ups Tota...

(21:00-30:00) AMRAP ‘9 50 Box Jump-Overs (60/50cm) 40 Toes-To-Bars 30 Power Cleans Max Bar Muscle-Ups Total reps = Score Tie breaker time after final power clean Teams | 60/40kg...

FOR TIME - CAP 12 MINUTES Rx 20 Burpee Box Jump Overs 70/60cm 15 Bar Muscle Ups 20 Snatches 50/35kg 20 Pistols 20 Handstand Push-ups 20m Handstand Walk 20 Handstand Push-ups 20 ...

For Max Weight: 0:00 - 5:00: Find 1RM Bench Press 5:00 - 10:00: Find 1RM Clean Time Cap: 10 Minutes Athlete’s score will be the sum of their heaviest successful bench press and ...

Complete As Many Rounds And Reps As Possible In 20 Minutes Of: Run 800m (Together) 50 Pull-Ups Run 800m (Together) 10 Rope Climbs - 15ft Run 800m (Together) 30 Muscle-Ups Scaled...

Carry Me Home (C2 Stage) AMRAP 10 1 min Bike Erg 1 Round Bearhug Sandbag / Slam Ball Carry WEIGHTS Division Sandbag Slam Ball RX 60 / 50 kg - Advanced 50 / 40 kg - Regular 40 / ...

Carry Me Home (C2 Stage) AMRAP 10 1 min Bike Erg 1 Round Bearhug Sandbag / Slam Ball Carry WEIGHTS Division Sandbag Slam Ball RX 60 / 50 kg - Advanced 50 / 40 kg - Regular 40 / ...

Carry Me Home AMRAP 10 1 min Bike Erg 1 Round Bearhug Sandbag / Slam Ball Carry WEIGHTS Division Sandbag Slam Ball RX 60 / 50 kg - Advanced 50 / 40 kg - Regular 40 / - kg - / 30...

For max calories (TC 12 min) Row Every 2 min (starting at 0:00): 4 box jump overs (60/50cm) (Rx/Advanced/Regular) 4 box step overs (60/50cm) (Scaled/Parent) 4 box get overs (50c...

For max calories (TC 12 min) Row Every 2 min (starting at 0:00): 4 box jump overs (60/50cm) (Rx/Advanced/Regular) 4 box step overs (60/50cm) (Scaled/Parent) 4 box get overs (50c...

For max calories (TC 12 min) Row Every 2 min (starting at 0:00): 4 box jump overs (60/50cm) (Rx/Advanced/Regular) 4 box step overs (60/50cm) (Scaled/Parent) 4 box get overs (50c...

Elite: For Time 0:00 - 8:00 | 4 Rounds 15 toes to bar 20 alternating DB snatch @22.5/15kg 8:00 - 14:00 | 3 Rounds 15 toes to bar 10 single arm alternating DB devil’s press 14:00...

Time Cap - 15 Minutes Relay Echo Bike Calories Handstand Pushups Echo Bike Calories Snatch Age Group Echo Bike Cals #1 (M/F) Handstand Push-up (M/F) Echo Bike Cals #2 (M/F) Snat...

7 rounds for time 60’ Double DB Front rack walking lunge (15’ out, 15’ back TWICE) 7 Bar muscle ups Full Age-Group details can be found in the provided scorecard workout doc. (w...

Workout 4 (Floor 4 Turf) Friday Time Cap 9 Minutes 35 GHD sit ups 16 Burpees over the bag 150’ Bag Carry 25 GHD sit ups 16 Burpees over the bag 90’ Bag Carry 15 GHD sit ups 16 B...

5 rounds for time (TC 12 min): 8 strict wall-facinghandstand push-ups 16 toes-to-bar 8 + 8 pistol squats For full description, flow, scaling and movement standards, see the LLTD...

5 rounds for time (TC 12 min): 16 strict wall-facing handstand push-ups 16 sync toes-to-bar 16 sync pistol squats

5 rounds for time (TC 12 min): 16 handstand push-ups 12 sync toes-to-bar 12 pistol squats

For Total Time: 21-15-9 Partner Deadlifts 21-15-9 Wall Walks Then: 42-30-18 Calorie Ski 9-15-21 Bar Muscle-Up RX Male - 180kg Deadlift Female - 120kg Deadlift Scaled Male - 140k...

30/40 Cal bike erg 40 Box jump overs - 1 min rest - 30/40 Cal Bike erg 40 Box jump overs 40 Front squats - 1 min rest - 30/40 Cal Bike erg 40 Box jump overs 40 Front squats 40m ...

Part B: 1 RM complex 1 Clean + 1 Front Squat Time cap: 5 min

Part A 5 rounds for time: 400/500m Bike Erg 10 Sync Box jumps 10 Sync Air squats Time cap: 10 min 3 min rest Part B 1 RM complex 1 Clean + 1 Front Squat Time cap: 5 min

2 minute Max Ski Erg Calories Athletes will have 2 minutes to complete as many calories as possible on the Ski Erg. Athletes will have from 8am - 2pm to complete this wod. Failu...