Bibliothèque WODs

'4 Pronged Attack' For Time: 10,000m C2 Bike Rotate 1 Person Every Time the Group Completes: Round 1 - 20 Devils Press Round 2 - 20 Thruster Round 3 - 20 Hang Clean and Jerk @7....

4 Rep Max Bench Press Workout Flow: 21-15-9-9-15-21 Dumbbell Front Squats Toes to Rings *Athletes Alternate Rounds RX & Masters 35+ 50/35 Scaled & Masters 45+ 35/25 *Scaled Ring...

Workout #5 4 rounds for time of: 100 plyo skier 50 shoulder tap 25 lunges in place

Voir Instagram @altisea_community

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RX: 4 x 4min Rounds 50 Double Unders 30 Toes-To-Bar 30/20 Calorie Row Max Synchro Dual DB Thrusters 22.5/15kg Intermediate: 4 x 4min Rounds 40 Double Unders 20 Toes-To-Bar 30/20...

4 Rounds for Time 10-minute time cap 20 Toes-Above-Hips 30 Wall Balls 15 Synchro Plate Hop Burpees One athlete will begin the toes-above-hips, switching with partner as desired....

4 Rounds for Time 10-minute time cap 20 Knees-Above-Hips from rings 30 Wall Balls 15 Synchro Plate Hop Burpees One athlete will begin the knees-above-hips, switching with partne...

4 days of min 10 min yoga/mobility per day. The 4 days do not have to be back to back. 2 points per team member.

2 min max reps Shoulder to Overhead (STOH) M/F, M/M, F/F 115/85 Masters & Teens 95/65 Immediately into 2 min max reps synchro bar facing burpees Each team will have 2 barbells, ...

For max load: 4-rep-max front squat Time frame: 20 min.

4 sugar free days No sugar also meaning no added sugar (flavoured yoghurt, plant milk with added sugar, sweeterers, soda) The 4 days do not have to be back to back. 2 points per...

Event 1 5 Rounds 5 min on / 1 min off A) max cal. Row B) 34/42 Burpee Box Jumps (20/24") (one persona in the team is allowed to step up) C) 750/1000m Run D) 400m Plate carry (an...

For Time: 40 DB'S Front Squats 15/12 Bar Complexes 40 DB'S Front Squats *Bar Complex = 1 T2B + 1 Chest To Bar Pull Up + 1 Bar Muscle Up

Workout 3: Ride 4,000 meters for time. How to record it with a timestamp: Simply follow the instructions here, and a blue verification timestamp will be displayed in your video.

ÉPREUVE #1 *FLOOR #1: 4-1-2-3-4 TIME CAP: 18’ Présentée par SUPRA ATHLÉTIQUE RX : 500m Run *Les 4 300 Double unders *Split Reps @ 4 (une seule personne en action à la fois) 150 ...

4mi Kit run

Athlete must complete 2 Axle reps before Log reps count. Axle must be cleaned from the drop pads. Log must be cleaned from the drop pads. Full overhead lockout required. Down si...

You will have 2 minutes to complete as many calories on the Echo Bike and as many Farmer Carry reps as possible. You decide where to start: either on the Echo Bike or with the F...

You will have 2 minutes to complete as many calories on the Echo Bike and as many Farmer Carry reps as possible. You decide where to start: either on the Echo Bike or with the F...

7 MIN AMRAP RX 7 min AMRAP 7 burpees over bar 7 Axel bar Thrusters (95/65) Advance bar INTERMEDIATE & MASTERS 45+ 7 burpees over bar 7 Axel bar Thrusters (75\55) Advance bar SCA...

Team of 6 For total time. Each athlete will carry two KBs through five stations, stopping at each station to complete the reps. Athlete will then carry the KBs back to start lin...

WORKOUT 4 - Only 320 to Go 320 Reps to go before you get to celebrate finishing another fantastic Capital Fitness Challenge !! For time - 18 Min Cap 120 / 90 – Cals Rower 80 – D...

10 minute AMRAP Teams cycle through: 5 worm movements 7 synchronized push ups 3 box steps/jumps (over) 2 sandbag toss over wall Between each station the teams run 7 meters (=1 r...

75 sec time cap. The Sandstone Bag must be fully controlled on the shoulder, with the opposite arm fully extended. Make eye contact with the judge before receiving the down comm...