The Quad 2023

10 Min total workout

AMRAP 8mins

MM & FF pairs choose either

12 cal bike or rower

10 power cleans 42.5/30kg scaled 50/40 intermediate

8 wall 9/6kg 9/10ft target

Pairing can choose either bike or rower and can split the reps however they choose

Straight into a 2min AMRAP of TTB max 2 people working at same time

Score is total number of all the reps combined

400m run with worm all 4 athletes

Into 3 rounds of

15 synchro box jumps 24” intermediate 20” scaled can set up and sqaut – 3 athletes

12 power snatches 50/35kg intermediate 40/25kg scaled – 2 athletes

10 muscle up intermediate 10 pull ups scaled – 1 athlete 

part b starts after wortm run any athlete on rower

Part b

Once worm run is completed then the 1 athlete can row for max cals

Switch athletes as you require on all parts

Score part A for time part b for max cals

6 min cap

Waterfall

8 deadlifts at 100/70kg intermediate 70/50kg scaled

6 goblet squats 24/16kg intermediate 16/12kg scaled

4 devils press 22/15kg double arm intermediate 15/10 single are scaled

Once the first athlete reaches the devil press section the next athletes can be released and so forth – once all athletes complete the devils press the team can move into

15 CTB in sync 2 athletes intermediate 15 Toe through rings any athlete Scaled

10 synchro burpees all 4 athletes

15 CTB in sync 2 athletes intermediate 15 Toe through rings any athlete Scaled

Once the CTB/TTR are completed then back to waterfall in reverse

4 devils press 22/15kg double arm intermediate 15/10 single are scaled

6 goblet squats 24/16kg intermediate 16/12kg scaled

8 deadlifts at 100/70kg intermediate 70/50kg scaled

Once the first athlete reaches the deadlift section the next athlete can be released and so forth

Score for time