Bibliothèque WODs

Part B -At the 12:00- 4 Min AMRAP Max Squat Clean & Jerk Box Height: 24/20 Barbell Weight: 135/95 Score= Reps Workout Description There will be 2 separate scores for this workou...

Part B -At the 12:00- 4 Min AMRAP Max Squat Clean & Jerk Box Height: 24/20 Barbell Weight: 205/145 Score= Reps Workout Description There will be 2 separate scores for this worko...

Part B -At the 12:00- 4 Min AMRAP Max Squat Clean & Jerk Box Height: 24/20 Barbell Weight: 135/95 Score= Reps Workout Description There will be 2 separate scores for this workou...

For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes RX: ♀155-lb dead...

As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completin...

RX Women: For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 ...

MASTERS NEW ZEALAND 2026 WORKOUT 3 2026 FOR TIME Time Cap : 18 Minutes 20 Toes to Bar 26 Med Ball Steps Overs 8 x 5m Shuttles 20 Toes To Bar 26 Wall Balls 8 x 5m Shuttles 20 Med...

Only the top 4 teams of each division after 4 events will compete in the final workout to gather extra points and determine the overal winner. Double scoring is applied to the f...

Final

Competitive 5 Rounds For Time 450m Run (block) 450m Ski (Shared YGIG) Everyday (no running) 5 Rounds For Time 1000m Bike Erg (Shared) 450m Ski (shared YGIG)

This event is a 21 - 15 - 9 for time with a 7 minute cap. 21 Overhead Squats 21 Bar facing burpees 21 Pistols (do not need to alternate) 15 Overhead Squats 15 Bar facing burpees...

MEN: 21-18-15-12 WOMEN: 15-12-9-6 Echo Bike Cal Clean & Jerk (115/75) (95/65)

Time cap = 20 minutes ADVANCED 150 Wall Balls (20/14) 100 Box Jumps (24/20) 50 Burpee Box Jump Overs (24/20)

Time cap = 20 minutes S CALED 100 Wall Balls (14/10) 70 Box Step Ups (20) 40 Burpee Box Step Overs (20)

21 Min Time Cap 1) 21/18 Cal Echo 2) 8x Suitcase Carry 35/25kg 3) 21 Toes To Ring (Everyday 15) 4) 21/18 Cal Row 5) 21 OH KBS 24/16kg (Everyday 16/12kg) 6) 21 Step Overs 24/20" ...

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21-15-9 Dual DB Front Squats Synchro Pullups Dual DB Box Step Overs RX: 50/35 SC: 35/20 and Synchro Ring Rows Box: 20" all divisions Reps can be divided as you choose.

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21 Worm STOH 3 Rope Climbs 15 Worm Squats 3 Rope Climbs 9 Worm Thrusters 3 Rope Climbs AMRAP Ski in time remaining Worm must stay off the ground whilst the Rope Climbs are being...

Event 3: Rx (155/105) For Time: 8 Deadlifts 7 Cleans 6 Snatches 8 Pullups 7 Chest To Bar Pullups 6 Bar Muscle Ups 6 Deadlifts 5 Cleans 4 Snatches 6 Pullups 5 Chest To Bar Pullup...

For Time 8 Deadlifts (155/105 lb) 7 Cleans (155/105 lb) 6 Snatches (155/105 lb) 8 Pull-Ups 7 Chest-to-Bar Pull-Ups 6 Bar Muscle-Ups 6 Deadlifts (155/105 lb) 5 Cleans (155/105 lb...

“21-15-9 Complex” AMRAP 9 Male + Female Pair (155/105) 21 Deadlifts 15 Cleans 9 Snatches 21 Pull Ups 15 Chest to Bar Pull Ups 9 Bar Muscle Ups Scaled: 95/65lbs, 45 Pull Ups

For Time 8 Deadlifts (155/105 lb) 7 Cleans (155/105 lb) 6 Snatches (155/105 lb) 8 Pull-Ups 7 Chest-to-Bar Pull-Ups 6 Bar Muscle-Ups 6 Deadlifts (155/105 lb) 5 Cleans (155/105 lb...

21-15-9 of: Back Squat(135/95) (95/65) Bar Muscle ups / Pull-ups