RISING STARS 2025

12MINS

Majors: 2 Mins on / 1 Min off x 4 sets

2 Rounds:
7 OHS @ 40/30
5 Bar Facing Burpees
Remaining Time: Max Wall Balls @ 9/6

Minors: 2 Mins on / 1 Min off x 4 sets

2 Rounds:
7 Front Squats @ 40/30
5 Bar Facing Burpees
Remaining Time: Max Wall Balls @ 9/6

Rookies: 2 Mins on / 1 Min off x 4 sets

2 Rounds:
6 Front Squats @ 35/25
4 Burpees Over bar
Remaining Time: Max Wall Balls @ 6/3

WOD 2 – 10MINS

ALL GRADES

Part 1: Three Rep Thruster

Find your heaviest 3-Rep Thruster from the Rack

8 Minutes

Part 2: Max Calories

Max Calories
(machine depends on grade – rower or bike)

2 Minutes
(Immediately following the 8-minute Thruster window)

Overall Score:

Your combined rank from Part 1 (Heaviest Thruster) and Part 2 (Most Cals).

The athlete with the lowest total rank wins the workout.

For Time:
30 Alternating DB Snatches @ 22.5/15
20 DB Box Step-Overs (24" / 20")
10 Toes to Bar
5 Wall Walks
10 Toes to Bar
20 DB Box Step-Overs (24" / 20")
30 Alternating DB Snatches @ 22.5/15

**EMOM = 3 Plate Burpees (15/10) **

10MIN AMRAP
3 Curtis P*
30 Double Unders
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Weight changes every 2 rounds
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Curtis P*:
A Curtis P consists of:

One Power Clean
+ Two Alternating Lunges (one per leg)
+ One Shoulder-to-Overhead
(press, push press, or jerk)