Rückblick

Modus
„Split as needed“

Workout
10 min AMRAP

Gewichte

Ablauf
Station 1

2 Double DB Burpee Deadlift (add + 2 each round) (15/10kg)
4 Double DB Hang Power Clean + Shoulder to OH (add + 2 each round) (15/10kg)
run (7,5m) to station 2

10 DB Goblet Squats (40kg/30kg)
run back (7,5m) to station 1

Score
Wiederholungen

Modus
„Synchro -Split as needed“

Workout
2x E2MOM 8

Ablauf
E2MOM 8
12 synchro DB Snatches @ (Male: Double DB @ 10 Kg / Female: Single DB @ 10 Kg)
Max. cal row

Into

E2MOM 8
12 Partner Volley Wall Balls @ 9/6 Kg
Max. cal row

Score
Max. Cal.

Modus
„Split as needed“

Workout
16´ E4MOM

Gewichte

Ablauf
3 rounds: 1000m Bike
12 TTB
6 Deadlift (90/60kg)
3 Rope Climbs

Into

1 round: max effort bikeerg
→ final round: max. meters bike
→ Elimination: you have to be on the bike at the 4 min marks!

Score
Max. Meter

Modus
„YGIG“

Workout
For time (TC: 15:00 min)

Gewichte

Ablauf Rx
200 m Team run

into

5m Burpee broad jump
3 / 3 DB OHS (30/22,5kg)
10m Burpee broad jump
4 / 4 DB OHS
15m Burpee broad jump
5 / 5 DB OHS
20m Burpee broad jump
6 / 6 DB OHS
25m Burpee broad jump
7 / 7 DB OHS

Ablauf Scaled:
200 m Team run

into

5m Burpee broad jump
3 / 3 DB Snatch (22,5/15kg)
10m Burpee broad jump
4 / 4 DB Snatch
15m Burpee broad jump
5 / 5 DB Snatch
20m Burpee broad jump
6 / 6 DB Snatch
25m Burpee broad jump
7 / 7 DB Snatch

Score
Zeit / Widerholungen

Modus
„Build up for max. weight and you go I go“

Workout
Teil A – AMRAP 6, Teil B – AMRAP 6

Gewichte

Ablauf Rx
Teil A – Build up for max. weight (TC: 6:00 min)
1 Clean
1 Front Squat
1 Push Press
1 Push Jerk

Teil B – AMRAP 6 (You go I go)
6 Front Squat @ 60/40 Kg
6 Shoulder to overhead
Every break (switch) perform 50 DU (split as needed)

Ablauf Scaled:
Teil A – Build up for max. weight (TC: 6:00 min)
1 Clean
1 Front Squat
1 Push Press
1 Push Jerk

Teil B – AMRAP 6 (You go I go)
6 Front Squat @ 50/35 Kg
6 Shoulder to overhead
Every break (switch) perform 100 SU (split as needed)

Hinweis: Break – Wechsel zwischen den Partnern oder/und Athlet bricht den Bewegungsablauf ab und legt die Barbell auf dem Boden ab.

Score
Maximales Gewicht und Wiederholungen.

Modus
„Build up for max. weight and you go I go“

Workout
Teil A – AMRAP 6, Teil B – AMRAP 6

Gewichte

Ablauf Rx
Teil A – Build up for max. weight (TC: 6:00 min)
1 Clean
1 Front Squat
1 Push Press
1 Push Jerk

Teil B – AMRAP 6 (You go I go)
6 Front Squat @ 60/40 Kg
6 Shoulder to overhead
Every break (switch) perform 50 DU (split as needed)

Ablauf Scaled:
Teil A – Build up for max. weight (TC: 6:00 min)
1 Clean
1 Front Squat
1 Push Press
1 Push Jerk

Teil B – AMRAP 6 (You go I go)
6 Front Squat @ 50/35 Kg
6 Shoulder to overhead
Every break (switch) perform 100 SU (split as needed)

Hinweis: Break – Wechsel zwischen den Partnern oder/und Athlet bricht den Bewegungsablauf ab und legt die Barbell auf dem Boden ab.

Score
Maximales Gewicht und Wiederholungen.

Modus
„split as needed“

Workout
For time (TC: 10min)

Gewichte

Ablauf Rx
30 Back Rack Reverse Lunges (60/40) 30 Pull ups
20 Front Rack Reverse Lunges (60/40) 20 C2B Pull ups
10 OH-Reverse Lunges (60/40) 10 BMU

Cash-out: 1000m BikeErg

Ablauf Scaled:
30 Back Rack Reverse Lunges (40/30) 30 Burpee to plate
20 Front Rack Reverse Lunges (40/30) 20 Burpee to plate + G2OH
10 OH-Reverse Lunges (40/30) 10 Pull ups

Cash-out: 1000m BikeErg

Score
Zeit / Wiederholungen

Modus
„Synchro“

Workout
10 min AMRAP

Gewichte

Ablauf
2 Synchro Gun-facing-Burpees over gun (after each round perform +1 gun-facing Burpee)
4 Synchro Hand-Release-Push-ups
10 + 10 Synchro Reverse Lunges

Score
Wiederholungen und Runden

Modus
“You go – I go” – Wechsel nach einem Set (1 Set = cal Airbike + Bupees)

Workout
For time (Time Cap: 15 min)

Ablauf
15cal Airbike
1 Burpee
14cal Airbike
2 Burpees
— —
1cal Airbike
15 Burpees

Score
Wiederholungen / Zeit

Modus
„You go I go“

Workout
For Time (Time Cap: 7 min)

Gewichte

Ablauf
4 Runden (jeder Athlet absolviert 2 Runden)

1 Runde:
5m KB Front Rack Walking Lunges
6 KB Front Rack Squats
6 KB Hang Cleans
5m KB Front Rack Reverse Walking Lunges

Wechsel nach einer Runde.

Score
Wiederholungen / Zeit

Modus
„Synchron“

Workout
For Time (Time Cap: 15 min)

Gewichte

Ablauf Rx
3 Runden:
10 synchro Pistols
10 synchro Box jump over
10 synchro TTB

Into
60 synchro Deadlift (70/50)
40 synchro Hang Power Clean (70/50)
20 synchro Front Squats (70/50)

Ablauf Scaled:
3 Runden:
10 synchro Air Squats
10 synchro Box jump over
10 synchro hanging leg raises

Into
60 synchro Deadlift (50/35)
40 synchro Hang Power Clean (50/35)
20 synchro Front Squats (50/35)

Score
Wiederholungen / Zeit

Modus
„You go I go“

Workout
Build up (Time Cap: 6 min) into for time (Time Cap: 8 min)

Gewichte

Ablauf Rx
Part A:
Build-up in weight (Time Cap: 6 min)
(jeder Athlet)

3 RM OHS (aus dem Rack)

Part B:
For time (TC: 8 min) – YGIG

3 Runden Macho Man(30/22,5)
10/8 cal SkiErg
2 Runden Macho Man
10/8 cal SkiErg
1 Runde Macho Man

Ablauf Scaled:
Part A:
Build-up in weight (Time Cap: 6 min)
(jeder Athlet)

3 RM Front Squat (aus dem Rack)

Part B:
For time (Time Cap: 8 min) – YGIG

3 Runden Macho Man(22,5/15)
10/8 cal SkiErg
2 Runden Macho Man
10/8 cal SkiErg
1 Runde Macho Man

1 Runde Macho Man (Single DB) entspricht:
3 Hang Power Clean
3 Front Squat
3 Push Jerk

Score
Part A: Gesamtgewicht (Partner A + Partner B)
Part B: Wiederholungen / Zeit

Modus
„Split as needed“

Workout
For time (Time Cap: 7:30 min)

Gewichte

Ablauf:
Part A: 3:00 Min
Part B: 2:30 Min
Part C: 2:00 Min

Ablauf Rx
Buy-in: 50 DU

Part A:
15 Deadlifts (100/70)
12 Wall walks
9 Pull ups

Only if a team has successfully completed at least one round, they can advance to part B; tie break

Part B:
12 Hang Power Clean (80/60)
9 HSPU
6 C2B Pull-ups

Only if a team has successfully completed at least one round, they can advance to part C; tie break

Part C:
9 Shoulder to Overhead (60/40)
9 Strict HSPU
5 Bar Muscle Up

Ablauf Scaled
Buy-in: 100 SU

Part A:
15 Deadlifts (80/50)
12 Wall walks scaled
9 Jumping Pull ups

Only if a team has successfully completed at least one round, they can advance to part B; tie break

Part B:
12 Hang Power Clean (60/40)
9 Elevated HSPU
6 Pull-ups

Only if a team has successfully completed at least one round, they can advance to part C; tie break

Part C:
9 Shoulder to Overhead (50/35)
7 HSPU
5 Strict Pull-ups

Score:
Zeit / Wiederholungen

Modus
„You go – I go“

Workout
10 min AMRAP

Gewichte

Ablauf
2 Gun-facing-Burpees (after each round perform +1 gun-facing Burpee)
4 Hand-Release-Push-ups
10 + 10 Lunges

Score
Wiederholungen und Runden

Scaled: 1-fache Wertung

RX: 1,5-fache Wertung

Modus
„Synchro“

Workout
For time (Time Cap: 7 min)

Gewichte

Ablauf
28 Single Arm / Double Kettlebell Thruster
21 Box Jump over
14 Single Arm / Double Kettlebell Snatch
7 Wall Walks
35/70 Synchro Single Under / Synchro Crossover

Score
Wiederholungen / Zeit

Scaled: 1-fache Wertung

RX: 1,5-fache Wertung

Modus
EMOM; „You go I go“

Workout
For Distance; TC: 20 min

Gewichte

Ablauf

Partner A:
1 WallBall (after each round perform +1 WallBall)
Remaining time until Minute row as many metres on the RowErg as possible

Partner B:
Sandbag Hold

Switch after each Minute

Score
Gesamte Meter auf dem Ruderergometer

Scaled: 1-fache Wertung

RX: 1,5-fache Wertung

Modus
„You go I go“

Workout
For Time (Time Cap: 20 min)

Gewichte

Ablauf Elite/Sport:

20 rounds for time:
400/300/200m BikeErg
3 Burpee over Bar
1 Power Clean

Score
Wiederholungen / Zeit

Modus
„Synchro“

Workout
AMRAP (Time Cap: 8 min) into Build up (Time Cap: 4 min)

Ablauf Elite:

Buy-in: 40/30 cal SkiErg
Into
AMRAP 8 (remaining time)
20 TTB
10 alternating Pistols
5 Pull ups
Into
Build-up in weight (Time Cap: 4 min)
1 Complex of:
3 Deadlift
2 Hang Squat Clean
1 Thruster

Ablauf Sport:

Buy-in: 40/30 cal SkiErg
Into
AMRAP 8 (remaining time)
20 Hanging leg raises
10 Air Squats
5 Jumping Pull ups
Into
Build-up in weight (Time Cap: 4 min)
1 Complex of:
3 Deadlift
2 Hang Squat Clean
1 Thruster

Score
Part A: Wiederholungen / Zeit

Part B: Gesamtgewicht (Partner A + Partner B)

Modus
„Split as needed“

Workout
For time (Time cap: 8 min)

Gewichte

Ablauf Elite:

„Handsome Amanda into Isabel“

9 Ring Muscle up
9 HSPU
7 Ring Muscle up
7 HSPU
5 Ring Muscle up
5 HSPU
Into
30 Snatch

Ablauf Sport:

„Sandy Amanda into Grace“

9 Sandbag over barbell
9 Wall Walks
7 Sandbag over barbell
7 Wall Walks
5 Sandbag over barbell
5 Wall Walks
Into
30 Clean & Jerk

Score
Zeit / Wiederholungen

Modus
„You go – I go“

Workout
10 min AMRAP

Gewichte

Male, Female, Mixed: Bluegun

Ablauf
2 Gun-facing-Burpees
4 Hand-Release-Push-ups
10 + 10 Alternating Lunges

Score
Wiederholungen und Runden

Modus
AFAP (EMOM) “You go – I go”

Workout
For time (Time Cap: 7 min)

Gewichte
Male: 100 cal / 24‘‘Box
Female: 80 cal / 20‘‘Box
Mixed: 90 cal / 20‘‘Box

Ablauf
10 Box jump over
Rest of the minute perform calories on Air Bike

Score
Kalorien / Zeit

Modus
Synchrone Bewegungen

Workout
AMRAP 5 min

Gewichte
Werden im Vorfeld vom Team festgelegt und werden während des Workouts nicht mehr verändert. Maximales Gewicht: 200Kg pro Bar. Minimum 60 Kg pro Bar.

Ablauf
AMRAP Deadlift
Every break: perform 5 synchro Toes to Bar

Score
Wiederholungen x Gewicht

Modus
Split as needed

Workout
AMRAP 10 min

Gewichte
Male Elite: 60 Kg
Female Elite: 45 Kg
Male Sport: 45 kg
Female Sport: 35 Kg

Workout
4 Ground to Overhead
6 Front rack lunges
8 Burpee over bar (bar facing)

Modus
Split as needed

Workout
For time (Time cap: 15 min

Workout Elite
100 – DU
90 – Wallballs (9&6)
80 – Sit ups
70 – Single DB Ground to overhead (22,5 / 15)
60 – Russian KB swing (32 / 24)
50 – Pull ups
40 – Cleans (70 / 50)
30 – Push ups
20 – Single DB Devil Press (22,5 / 15)
10 – Shoulder to overhead (70/50)

Workout Sport
200 – Single unders
90 – Wallballs (9&6)
80 – Sit ups
70 – Single DB Ground to overhead (15 / 10)
60 – Russian KB swing (24 / 16)
50 – Pull ups
40 – Cleans (50 / 35)
30 – Push up
20 – Single DB Devil Press (15 / 10)
10 – Shoulder to overhead (50 / 35)

Gewichte Elite
Male Barbell: 70 Kg
Female Barbell: 50 Kg
Male Dumbbell: 22,5 Kg
Female Dumbbell: 15 Kg
Male Kettlebell: 32 Kg
Female Kettlebell: 24 Kg

Gewichte Sport
Male Barbell: 50 kg
Female Barbell: 35 Kg
Male Dumbbell: 15 kg
Female  Dumbbell: 10 Kg
Male Kettlebell: 24 kg
Female Kettlebell: 16 Kg

Score
Wiederholungen / Zeit

Modus
Split as needed

Workout
For time (Time cap: 10 min)

Gewichte Elite
Male Elite Barbell:          60 Kg
Female Elite Barbell:      40 Kg
Male Elite Kettlebell:                    24 Kg
Female Elite Kettlebell:                16 Kg
Box height for all divisions 20”

Gewichte Sport
Male Sport Barbell:        50 kg
Female Sport Barbell:    35 Kg
Male Sport Kettlebell:                  20 kg
Female Sport Kettlebell:              12 Kg
Box height for all divisions 20”

Workout Elite
Buy-in: 6 alternating legless rope climb
21 – Thruster (60/40)
21 – Farmer’s Carry Double Kettlebell Box Step-up (2x 24 / 2 x 16)
15 – Thruster (60/40)
15 – Front Rack Double Kettlebell Box Step-Up (2x 24 / 2 x 16)
9 – Thrusters (60/40)
9 – Overhead Double Kettlebell Box Step-up (2x 24 / 2 x 16)
Cash-Out: 50 cal SkiErg

Workout Sport
Buy-in: 6 alternating rope climb
21 – Thruster (50/35)
21 – Farmer’s Carry Double Kettlebell Box Step-up (2x 20 / 2 x 12)
15 – Thruster (50/35)
15 – Front Rack Double Kettlebell Box Step-Up (2x 20 / 2 x 12)
9 – Thrusters (50/35)
9 – Overhead Double Kettlebell Box Step-up (2x 20 / 2 x 12)
Cash-Out: 50 cal SkiErg

Score
Zeit / Wiederholungen

Modus
„You go – I go“

Workout
10 min AMRAP

Gewichte
Male:                   Bluegun
Female:               Bluegun
Mixed:                 Bluegun

Ablauf
2 Gun-facing-Burpees
4 Hand-Release-Push-ups
10 + 10 Alternating Lunges

Score
Wiederholungen und Runden

Modus
Verfolgerstaffel

Workout
For time (Time Cap: 15 min)

Ablauf
Athlete A starts the Workout. After completing the 1000m row, Athlete B may start.
1000m Row
800m     Ski
600m     Air Bike

Modus
“You go – I go into Split as needed”

Workout
For time (Time Cap: 12 min)

Buy-In
6 alternating Rope-Climbs

Into
Hanging Deadman during
80 Wallball

Into
Goblet Squat-Hold KB (32/24) during
80 Pull Ups

Cash-Out
4 alternating Rope-Climbs

Modus
Synchro Work

Workout
For Time (Time Cap: 13 min)

Ablauf
Buy-In: 6 Partner-Deadlift 160/100kg

Into 2 Rounds of

• 12 sync. Box-facing Burpee Box-Jump over
• 24 sync. Toes To Bar

Into 2 Rounds of

• 6 sync. Box-facing Burpee Box-Jump over
• 12 sync. Toes to Bar

Cash-out:  24 Partner-Deadlift 160/100kg

Nach Workout 4 erfolgt die Aufteilung in 2 Leistungsklassen gemäß Leaderboard in Elite + Sport

Modus
“Split as needed”

Workout
For time (Time Cap: 10 min)

5 Rounds for time:
12/9 cal. Ski
50/40/30/20/10 Russian-Kettlebell-Swings
(Elite – 32/24; Sport – 24/16)

Modus
“Sprint Relay”

Workout
For time (Time Cap: 10 min)

Athlete A starts the Workout. After completing the 50 Air Squats, Athlete B may start.

50 Air Squats
25 cal Air Bike

Into:

1 round “DT XL”
15 Deadlift (Elite – 70/50; Sport – 50/35)
12 Hang Power Clean
9 Push Jerk