"Helen"
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
*Score = Time it takes to complete the workout
[Kilos = 24/16]
Part 1: Strict Press
5 Sets of 4
*Score = Lowest weight used for a set
Part 2: "Body Shop"
On the 3:00 x 10 Rounds:
500/400 Meter Row
Max Bodyweight Reps
PART 1: Push Press
5 Sets of 5
*Score = Sum Total Load of All 5 Sets
PART 2: "The Great Outdoors"
"Doce"
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps(24"/20")
Rest 4 Minutes Between Rounds
Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)
"Meet In The Middle"
50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges (45/35)
Directly Into..
5 Rounds:
30 Shuttle Runs (10-Meters)
100 Meter Farmers Carry (50's/35's)
PART 1: Overhead Squat
5 Sets of 5
*Score = Sum Total Load of All 5 Sets
PART 2: "Race to Randy"
"Dude, Where's My Bar?"
For Time:
2,000/1,600 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,600 Meter Row
*Time Cap=35 Minutes
*Score=Time it takes to complete the workout
PART 1: Deadstop Deadlift
5 Sets of 5
*Score = Sum Total Load of All 5 Sets
PART 2:"Giddy Up"
Part 1: Weighted Pull-up
For Total Load:
5 Sets of 5
*Score -= Total Load
PART 2: "Do The Math"
AMRAP 20:
[Partner 1:]
1 Rope Climb (15')
15 Wall Balls (20/14)
PART 1: Bench Press
5 Sets of 5 Bench Press
*Score = Total load
PART 2: "Cement Shoes"
On the 3:00 x 7 Rounds:
400 Meter Run
1 Unbroken Set of Toes to Bar