Workouts
Workout 1 – Knuckle Down
RX:
1 Mile Run
20 Pig Flips (345/285)
300ft Sled Pull (165/125)
*Sled weights include 75# frame.*
SCALED:
1 Mile Run
20 Pig Flips (245/205)
300ft Sled Pull (125/75)
*Sled weights include 75# frame.*
TIME CAP – 18 minutes
Workout 2 – Rising Gang
RX:
30 Toes to Bar
3 Rope Climbs
10 Single Arm DB Snatch (50/35)
20 Chest to Bar
2 Rope Climbs
20 Single Arm DB Snatch (50/35)
10 Bar Muscle Ups
1 Rope Climb
30 Single Arm DB Snatch (50/35)
*Half of the snatch reps must be completed on one arm before proceeding to the second arm.*
SCALED:
30 Hanging Knee Raises
1 Rope Climb
10 Single Arm DB Snatch (35/25)
20 Ring Rows
1 Rope Climb
20 Single Arm DB Snatch (35/25)
10 Pull Ups
1 Rope Climb
30 Single Arm DB Snatch (35/25)
*Half of the snatch reps must be completed on one arm before proceeding to the second arm.*
TIME CAP – 12 minutes
Workout 3 – Locker Pup
RX:
25ft Run (30/20)
12/9 Bike Calories
100ft Shuttle Run (30/20)
20 Sandbag Squats (100/75)
12/9 Bike Calories
100ft Shuttle Run (30/20)
15 Sandbag Squats (100/75)
12/9 Bike Calories
100ft Shuttle Run (30/20)
10 Sandbag Squats (100/75)
25ft Run (30/20)
*Sandbag must be held on the shoulders/back of the neck. It is not permitted to hold in the front rack or bar hugging position.*
SCALED:
25ft Run
12/9 Bike Calories
100ft Shuttle Run
20 Sandbag Squats (75/50)
12/9 Bike Calories
100ft Shuttle Run
15 Sandbag Squats (75/50)
12/9 Bike Calories
100ft Shuttle Run
10 Sandbag Squats (75/50)
25ft Run
*Sandbag must be held on the shoulders/back of the neck. It is not permitted to hold in the front rack or bar hugging position.*
TIME CAP – 7 minutes