2024 WORKOUTS

Our 2024 Sponsors

TIME WON’T WAIT

3 Rounds
Work 2 minutes
8 Squat Cleans (85/115)*
8 Shoulders to Overhead (85/115)*
Calories on the Assault Bike
*scaled athletes 55/75


Rest 1 minute

Score = Total accumulated calories on the Assault Bike

THE FINAL COUNTDOWN

12-10-8-6-4-2
Chest-to-bar Pull-ups*
Burpee Box Jump Overs**
*scaled athletes regular pull-ups
*scaled athletes box get overs


Time cap: 10 minutes

Male = 24-inch box height
Female = 20-inch box height

RUN THE WORLD

RX

Athletes will attempt to complete the following in 5 minutes:

15 Deadlifts (95/135)
15 Handstand Push-ups
12 Deadlifts
12 Handstand Push-ups
9 Deadlifts
9 Handstand Push-ups

If completed before 5-minute time cap, 5 minutes will be added and athletes will immediately move to complete:

12 Cleans (95/135)
12 Ring Dips
9 Cleans
9 Ring Dips
6 Cleans
6 Rings Dips

If completed before the 10-minute time cap, 5 minutes will be added and athletes will immediately move to complete:

9 Snatches (95/135)
9 Bar Muscle-Ups
6 Snatches
6 Bar Muscle-Ups
3 Snatches
3 Bar Muscle-Ups		SCALED

Athletes will attempt to complete the following in 5 minutes:

15 Deadlifts (75/115)
15 Dumbbell Strict Presses (25/35)
12 Deadlifts
12 Dumbbell Strict Presses
9 Deadlifts
9 Dumbbell Strict Presses

If completed before 5-minute time cap, 5 minutes will be added and athletes will immediately move to complete:

12 Cleans (75/115)
12 Hand-Release Push-Ups
9 Cleans
9 Hand-Release Push-Ups
6 Cleans
6 Hand-Release Push-Ups

If completed before the 10-minute time cap, 5 minutes will be added and athletes will immediately move to complete:

9 Snatches (75/115)
9 Chest-to-bar Pull-ups
6 Snatches
6 Chest-to-bar Pull-ups
3 Snatches
3 Chest-to-bar Pull-up

GREEN LIGHT

RX

Complete as many reps as possible in 8 minutes:
 
5 Wall Walks
10 Wall Balls (14/20 lbs)
15 TTB
20 Cal Row
25 Thrusters (35/45 lbs)
30 Double Unders		SCALED

Complete as many reps as possible in 8 minutes:
 
5 Scaled Wall Walks
10 Wall Balls (10/14 lbs)
15 Hanging Knee Raises
20 Cal Row
25 Thrusters (35/45 lbs)
30 Single Under Skips