Saturday 28/09/2024

Fitness

A. Warmup (0-15 mins)

• 0-5 mins: General warmup – machine of choice (e.g., rower, bike)
  Time: 5 minutes

• 5-10 mins: Gymnastics pressing prep
  Time: 5 minutes

• 10-15 mins: Specific workout prep
  2-3 sets:

  • 30 sec row (increase pace every 10 seconds to working pace)

  • 3-5 Wall Balls

  • 3-4 Dumbbell Thrusters

  • 2-3 Burpee Box Jump-Overs (BBJO)

  • Rest 90 seconds between sets
    Time: 5 minutes

Note: Aim to complete the warmup in approximately 15 minutes.
Scoring: Reps (higher is better)

B. Workout: AMRAP (As Many Rounds and Reps as Possible) in 13 minutes

• Buy In:

  • Row: 1000 meters (men) / 850 meters (women)

  • 100 Wall Ball Shots @ 9 kg / 6 kg (20 lbs / 14 lbs)

• Then AMRAP:

  • 10 Dumbbell Thrusters @ 22.5 kg / 15 kg (50 lbs / 35 lbs)

  • 5 Burpee Box Jump-Overs @ 60 cm / 50 cm (24 in / 20 in)

Time: 13 minutes total
Scoring: Reps (higher is better)

C. 10-minute AMRAP - For Quality

• 2 Handstand Pirouettes in a 1.5m x 1.5m (5ft x 5ft) box – alternate directions each set

  • or accomulate 30sec free handstand hold

• 60sec Plank

• 3 Rope Climbs – complete each climb in as few pulls as possible

Time: 10 minutes total
Scoring: Rounds and reps (higher is better)

Competition

A. Warmup (0-15 mins)

• 0-5 mins: General warmup – machine of choice (e.g., rower, bike)
  Time: 5 minutes

• 5-10 mins: Gymnastics pressing prep
  Time: 5 minutes

• 10-15 mins: Specific workout prep
  2-3 sets:

  • 30 sec row (increase pace every 10 seconds to working pace)

  • 3-5 Wall Balls

  • 3-4 Dumbbell Thrusters

  • 2-3 Burpee Box Jump-Overs (BBJO)

  • Rest 90 seconds between sets
    Time: 5 minutes

Note: Aim to complete the warmup in approximately 15 minutes.

B. Workout: AMRAP (As Many Rounds and Reps as Possible) in 13 minutes

• Buy In:

  • Row: 1000 meters (men) / 850 meters (women)

  • 100 Wall Ball Shots @ 9 kg / 6 kg (20 lbs / 14 lbs)

• Then AMRAP:

  • 10 Dumbbell Thrusters @ 22.5 kg / 15 kg (50 lbs / 35 lbs)

  • 5 Burpee Box Jump-Overs @ 60 cm / 50 cm (24 in / 20 in)

Time: 13 minutes total

C. EMOM for 12 minutes (6 rounds)

• Minute 1:
  4 Kettlebell Windmills (each side)

• Minute 2:
  3 Single Leg Rotational Box Jumps (each side) – Double-leg landings, step down/reset between each rep

Time: 12 minutes total

D. EMOM for 10 minutes (10 rounds)

• Every minute:
  5 Rack Deadlifts – Bar at knee height, 8/10 RPE
  5 Dumbbell Bench Presses – Tough but unbroken, 1-2 Reps in Reserve (RiR)

Time: 10 minutes total

E. Note: If doing Extra Credit progressions, skip this AMRAP

10-minute AMRAP

• 2 Handstand Pirouettes in a 1.5m x 1.5m (5ft x 5ft) box – alternate directions each set

• 15 V-Ups

• 3 Rope Climbs – complete each climb in as few pulls as possible

Scoring: Rounds and reps (higher is better)

F. Extra Credit

Rope Climb Work:

• 60 seconds on / 60 seconds off until you complete 12 Rope Climbs:

  • 15 GHD Situps

  • AMRAP Rope Climbs in the remaining time

  • Max of 6 sets

  • Score: Total time (including rest). If capped, note the number of Rope Climbs achieved in comments.