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Workouts

All 5 of the 2019 workouts have now been released!

1.19

Time Cap : 8 mins

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Complete as many rounds and repetitions as possible of the following ascending ladder:

  • Round 1: 1 Deadlift + 1 Lateral Burpee Over Bar
  • Round 2: 2 Deadlifts + 2 Lateral Burpee Over Bar
  • Round 3: 3 Deadlifts + 3 Lateral Burpee Over Bar
  • Round 4: 4 Deadlifts + 4 Lateral Burpee Over Bar…

Continue ascending following same pattern until the clock reaches ‘0:00’

  • Rx. Men: 61-kg (135-lbs) | Women: 43-kg (95-lbs)
  • Scaled. Men: 43-kg (95-lbs) | 29-kg (65-lbs)

2.19

Time Cap : 3 mins

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Establish a 1-Rep Max, 3-Position Clean:

  • 1stPosition (1 Rep): From the floor
  • 2ndPosition (1 Rep): Hang (below the knee)
  • 3rdPosition (1 Rep): Hang (above the knee)
  • Into tiebreaker

*Tiebreaker: Max reps Front Squat. The tiebreaker must start as soon as the 3rdPosition of the 3-position clean is completed and the bar must remain in the ‘rack’ position throughout.

3.19

Time Cap : 14 mins

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For total time, complete:

3 Rounds of:

  • 10 Double Dumbbell Snatch
  • 16m Mixed Carry Walking Lunge (2m increments, 8m out/back)
  • 32 Double-unders

Rest 3 min, then complete:

3 Rounds of:

  • 10 Double Dumbbell Hang Snatch
  • 16m Mixed Carry Walking Lunge (2m increments, 8m out/back)
  • 32 Double-unders

Weights as follows:

  • Rx. Men: 22.5-kg (50-lbs)/hand | Women: 15-kg (35-lbs)/hand
  • Scaled. Men: 15-kg (35-lbs)/hand | 10-kg (20-lbs) & Single-unders

4.19

Time Cap : No Time Cap

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For time, 100-Calorie Assault Air Bike Sprint. That’s it…

5.19

Time Cap : 17 mins

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Complete as many rounds and repetitions as possible of the following:

  • 34 Cal. Row
  • 34 Handstand Push-ups
  • 34 Power Cleans
  • 34 Shoulder-to-overhead

Weights as follows:

Rx. Men: 43-kg (95-lbs) | Women: 29-kg (65-lbs)

Scaled. Men: 29-kg (65-lbs) | 20-kg (45-lbs) & Barbell Push-ups (instead of handstand push-ups)