MakeSomeNeuss Challenge 2024

WORKOUT „ASCEND TO GLORY”

(STAGE 1) AMRAP x 4 MIN

6 Synchro Knee To Chest
8 Synchro DB Box Step Over (Farmer)
10 Synchro Hang Power Cleans (42.5/30kg)

*If completed min. 2 rounds proceed to stage 2:

(STAGE 2) AMRAP x 5 MIN

6 Synchro Leg Raises
8 Synchro DB Box Step Over (Filly)
10 Synchro Hang Power Cleans (52.5/35kg)

*If completed min. 2 rounds proceed to stage 3:

(STAGE 3) IN 6 MIN. COMPLETE 2 ROUNDS OF…

6 Synchro T2B
8 Synchro DB Box Step Over (Front Rack)
10 Synchro Hang Power Cleans (60/42.5kg)

Then Max Rope Climbs

WEIGHTS AND HEIGHTS (STAGE I / II / III)

Bar Female: 30 – 35 – 42.5 kg
Bar Male: 42.5 – 52.5 – 60 kg
DB Female: 15 kg
DB Male: 22.5 kg
Box Female: 20 inch
Box Male: 24 inch

AMRAP – 8 MIN. for Max Calorie Echo Bike

Partner A Max. Calorie Echo Bike

Partner B HS Hold

Instructions:

• Partner A will accumulate as many calories as possible on the Echo Bike.
• Partner B will hold a Handstand (HS) against the wall.
• Partner A can only start biking once Partner B is fully in a handstand position with both feet touching the wall.
• If Partner B comes down from the handstand, Partner A must immediately stop biking.
• The partners then switch roles. The workout continues for 8 minutes, with the partners alternating as necessary.
   

Goal: The goal is to accumulate the maximum number of calories on the Echo Bike within the 8-minute time cap.

WORKOUT „PARTNER CONDITIONING SURGE”

PART 1 – 4 x 500/400m Ski Erg

A works, B rests

PART 2 – 4 x 200m Medball Run (9/6kg)

A works, B rests

PART 3 – 4 x 200m Farmers Carry Double KB (24/16kg)

A works, B rests

PART 4 – 1000m Run with Rubber Band

A/B works

“RAUSCH LIFT - PART I”

6 ROUNDS FOR TIME – TIMECAP 12 MINUTES

5 KB CLEANS (24/16)|(16/12)

7.5m KB FR WALKING LUNGES

10 WALLBALLS (9/6)

7.5m KB FR WALKING LUNGES

5 KB CLEANS

“RAUSCH LIFT - PART II”

IN 5 MIN. FOR MAX WEIGHT

RX: 1x SNATCH + 1x HANG SNATCH

SCALED: 1x CLEAN + 1x HANG CLEAN

WORKOUT „ROW & RISE RAMPAGE”

6 ROUNDS (2:00 MIN) - Relay Style

15/12 CAL ROW

10 BURPEE BOX JUMP OVER (24/20)

RX: MAX BAR MUSCLE UP

SCALED: MAX PULL UP