Workouts 2024
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Event 1
"Scared to jump?
E150SECS x 4 SETS (performed as IGYG)
120 SEC ON | 30 SEC OFF
1st: 4-Shuttle-Laps into max reps Jerk (any) until Cap
2nd: 3-Shuttle-Laps into max reps Jerk (any) until Cap
3rd: 2-Shuttle-Laps into max reps Jerk (any) until Cap
4th: 1-Shuttle-Laps into max reps Jerk (any) until Cap
RX
Weight I: 90 | 60 Weight II: 100 | 70 Weight III: 110 | 75 Weight IV: 120 | 80
Intermediate
Weight I: 70 | 47,5 Weight II: 80 | 55 Weight III: 90 | 60 Weight IV: 100 | 70
Scaled
Weight I: 35 | 25 Weight II: 40 | 30 Weight III: 50 | 35 Weight IV: 60 | 40
Event 2
,,It's getting wet & touch Bob, feel Bob!"
For Time
Waterrun
1 Lane Bob Zercher carry
Waterrun
1 Lane Bob Zercher Carry
TC: 10min
*no video explanations
Event 3
"Knock, knock, who's there?"
Total-TC: 12 Min
2-2-2-3 Min Intervals
(1 Min rest between Intervals)
3 sync. Wallwalks
30|24|18|12 - C2B | Pullups | Highpulls
40 sync. SA-Devilpress
*advance every 10 Reps (4 Zones)
RX
30 | 22,5 - Chest to Bar Pullups
Intermediate
22,5 | 15 - Pullups
Scaled
15 | 10 - Highpulls with 33 | 23kg
Event 4
"GDT"
CHIPPER: TC 10 Min
2 Ropeclimbs
30 sync. T2B
12 sync. Fatbar-Deadlifts
9 sync. Fatbar-HPC
6 sync. Fatbar-StO
2 Ropeclimbs
20 sync. T2B
12 sync. Fatbar-Deadlifts
9 sync. Fatbar-HPC
6 sync. Fatbar-StO
2 Ropeclimbs
10 sync. T2B
12 sync. Fatbar-Deadlifts
9 sync. Fatbar-HPC
6 sync. Fatbar-StO
RX
50 | 35 - T2B
Intermediate
40 | 30 - T2B
Scaled
30 | 20 - Toes-Up
Event 5
"Bears & Farmers
4 Rounds of: IGYG
20m Sandbag-Bearhug-Carry (1 Lane)
20m Dual-DB-Farmers-Carry (1 Lane)
40m Shuttlerun (Down & Back)
20m Dual-DB-Farmers-Carry (1 Lane)
20m Sandbag-Bearhug-Carry (1 Lane)
RX
SB: 60 | 40 - DB: 2x30 | 22,5
Intermediate
SB: 60 | 40 - DB: 2x22,5 | 15
Scaled
SB: 40 | 30 - DB: 2x15 | 10
Event 6
"Drag me to hell"
Total TC: 15 Min
5 Rounds
16m Sled Pull
16 m Sled Drag
9 | 12 | 15 | 18 | 21 Burpees over Sled
RX MM | MF | FF
125 | 105 | 90
Intermediate MM | MF | FF
105 | 90 | 75
Scaled MM | MF | FF
90 | 75 | 60
Event 7
"Come back Bob"
For time: TC: 15 Min
150 m Ski-Erg / 60Dus
40 m Bobflips
150 m Ski-Erg / 60Dus
10/7 sync. BMU /C2B / Pull ups
Waterrun
10/7 sync. BMU /C2B / Pull ups
150 m Ski-Erg / 60Dus
40 m Bobflips
150 m Ski-Erg / 60Dus
RX: BMU, Double Under
INT: syn C2B, Double Under
Sc: syn pull ups, Single Under
MF Teams: 7 Rep Syn BMU / C2B / Pull ups