The Greatness Fit Fest 2024

"2412"

2000 mts Row
400mts Swim
1000mts Row
200mts Swim

Bottom to top

12-9-6-9-12
Pull Ups
21-15-9-15-21
Deadlift 135/95 12 mins

"Burnout"

3 Rounds for time

12 Burpees Broad Jumps
9 DB Shoulder to Overhead
18 DB Snatch 70/50lbs
20 Cals on Assault Bike

"Carry & Conquer"

Amrap 18 min
800mts run (4 laps)
60mts Bear Hug Sandbag Carry 150/100 (10 mts mark)
400mts run (2 laps)
40mts Bear Hug Sandbag Carry 150/100
on the 2dn Round after the 400mts do a max effort of 10mts Carry

"Climb Higher, Lift Faster"

3 Rounds
3 Minutes Work
1 Minute Rest

1 Legless Rope Climbs start seated at floor
10 Strict HSPU
100 Double Unders

Max Effort Sandbag Over the shoulder 150/100

Dumbell Dash

Amrap 10 mins

400mts
20 Alternate Ground to Overhead DB 25/35lbs

Elevate Together

Athlete 1-2
2 Rounds
12/12 Box Jump Over 24/20
6/6 DB Sync Clean and Jerk 35/25 (each side)
12 Sync Toes to Bar

Athlete 2-3
2 Rounds
12/12 Box Jump Over 24/20
6/6 DB Sync Snatch 35/25 (each side)
12 Sync Kipping Pull ups

Athlete 3-1
2 Rounds
12/12 Box Jump Over 24/20
6/6 DB Thrusters 35/25 (each side)
6 Sync Toes to Bar
6 Sync Kipping Pull ups

For Time:

1,600Mts Run

FINAL

"Handstand Hustle"

For time

30 mts Handstand Walk
30mts Walking Lunges FC KBs 44/32KG
30 mts Handstand Walk
30 Box Jump Over
30 mts Handstand Walk
30mts Walking Lunges KBs
30 mts Handstand Walk

"Heavy Pulls"

For time 3 rounds of
20 Pull Ups
2 Cleans
M 225-245-265
F 125 – 145 – 165 lbs

3 rounds of

10 C2B Pull ups 1 Clean
M 275-305-335
F 175 – 205 – 235 lbs

Heights & Loads

For time
A1 6 rope climb
20 bench Press 50/35
Then, A2
5 rope climbs
30 bench Press 50/35
Then: A3
4 rope climbs
40 Bench Press
Then, team performs:
40 Sandbag Cleans over the Shoulder 100lb

"Last Shot"

For time
Buy in:
75 calories on Bike
Then,

2-4-6-8-10 Ring Muscle ups
4-8-12-16-20 Pistol

Lift Battle

16 mins to get
Heaviest Complex

4 mins per athlete

1 Snatch
1 Hang Snatch
1 Overhead Squat

Lift Off

9 mins to get Heaviest Complex

3 mins per athlete

1 Clean
1 Hang Clean
2 Front Squats

Looks Like Karen

5 Rounds
20/15 cal row
50-40-30-20-10 wall balls
10 Burpee Box Jump 20 mins

Only The Worm Up

In Pairs MF
40 Bench Press 50/35 each
10 Worm cleans, as a team

In Pairs MM
40 Shoulder to Overhead each
10 Worm cleans, as a team

In Pairs
20 Bench Press MM each
20 Shoulder to Overhead MF each
10 Worm cleans, as a team

Parallel Dimension

A. 300 cals on Bike

B.
4 rounds
25ft HSW (go)
25 ft HSW (return)
Then
40 Ring Muscle ups

While one is working on the gymnastics
the team works on bike the workout ends when both task are finish

Ramp-Up

4 rounds

50 single unders
10 HR Push ups
3 Power Snatch 75/55lb*

*Add 2 reps every round 3-5-7-9 

Rise Together

For time

As team performs:
100 Calorie Row
Then
12 Rope climbs
66 KB Deadlift 44KG

The Pit

For Time
80 Cal Row
60 Wall Ball Split
40 Sync Burpees Over The Worm
20 Worm Clean and Jerks
40 Sync Burpees Over The Worm
60 Wall Balls Split
80 Cal Row

The Small Pit

For Time
60 Cal Row
50 Wall Ball Split
30 Sync Burpees Over The Worm
20 Worm Squats
30 Sync Burpees Over The Worm
50 Wall Balls Split
60 Cal Row

Trail Track

For Time

1600mts Run (8 Laps)
2500mts Trail run 

Unite, Lift & Dominate

3 rounds
80-meter Worm Lunges
12 Syncrho Burpees over worm
12 Sandbags over the Shoulder 100lb* *team hold the worm

Unleash Your Rhythm

Athlete 1-2
2 Rounds
12/12 Box Jump Over 24/20
6/6 DB Sync Clean and Jerk 50/35 (each side)
24 Sync Pull Ups

Athlete 2-3
2 Rounds
12/12 Box Jump Over 24/20
6/6 DB Sync Snatch 50/35 (each side)
16 Sync Chest to Bar

Athlete 3-1
2 Rounds
12/12 Box Jump Over 24/20
6/6 DB Sync Thrusters 50/35 (each side)
8 Sync Bar Muscle Ups

Who Gets On ?

Relay for time as pairs of:

AMRAP 15 mins
Row 750mts
Swim 100mts

When both athletes finish their task they can perform the relay

"Worm Ride"

35 Cals on Bike each*
Team hold the worm

As team

15 Worm Complex

1 Clean, 2 Thrusters, Drop, Change side 16 mins

- - - - - - - - - - - - - - - - -

"Worm Ride" 50 Cals on Bike each
Team hold the worm

As team

20 Worm Complex

1 Clean, 2 Thrusters, Drop, Change side 20 mins

Worm Sprint

4 rounds:

30 Worm squats
600mts run (each)*

*Team hold teh worm while the partner run