In-House Competition Sign-Up

Competition Workouts

4 Rounds

(Alternating Every Movement)

  • 1 Minute Max Double DB Bench - 50/35
  • 1 Minute Max Plate Push - 45/25
  • 1 Minute Max Cals Bike

AMRAP

(Alternating Full Rounds)

  • 10 Ground to Overhead - 95/65
  • 15 Toes to Bar
  • Rest 1:00
  • @10:00
  • AMRAP 2
  • Synchro Bar Facing Burpees

RFT

(For Time)

3 Laps Running (together)

60/50 Cals Ski Machine

2 Laps KB Farmers Carry 70/50

60/50 Cals Row Machine

3 Laps Running (together)

100 Wallballs


*Alternate as desired for all movements - except running

4 Rounds

(Alternating Every Movement)

  • 1 Minute Max Double DB Bench - 50/35
  • 1 Minute Max Plate Push - 45/25
  • 1 Minute Max Cals Bike

AMRAP

(Alternating Full Rounds)

  • 10 Ground to Overhead - 95/65
  • 15 Toes to Bar
  • Rest 1:00
  • @10:00
  • AMRAP 2
  • Synchro Bar Facing Burpees

For Time

(20 Minute CAP)

  • 3 Laps Running (together)
  • 60/50 Cals Ski Machine
  • 2 Laps KB Farmers Carry 70/50
  • 60/50 Cals Row Machine
  • 3 Laps Running (together)
  • 100 Wallballs


*Alternate as desired for all movements - except running

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