FitFest 2

AMRAP 10

⬜️🟨White-Yellow⬜️🟨

5 Ring rows

10 Box Pushups (24/30”)

15 KB Deadlifts (18/26#)

🟧Orange🟧

5 Jumping pullups

10 Pushups (20”box/floor)

15 Deadlifts (95/135#

🟦🟪Blue-Purple🟦🟪

5 Pullups 

10 Pushups

15 Deadlifts (115/155#)

🟫⬛️🟥Brown+🟫⬛️🟥

5 Bar Muscle ups 

10 HSPU

15 Deadlifts (185/225)

⬜️🟨White-Yellow⬜️🟨

For Time

200m sled push (weighted by slamball (20/30#))

100m sandstone bear hug carry

5 Ball over Shoulder

🟧Orange🟧

For Time

200m sled push (weighted by slamball/sandstone (30/50#))

100m sandstone bear hug carry

5 Ball/Stones over Shoulder

🟦🟪Blue-Purple🟦🟪

For Time

200m sled push (weighted by sandstone(75/100#))

100m sandstone bear hug carry

5 Stones over Shoulder

🟫⬛️🟥Brown+🟫⬛️🟥

For Time

200m sled push (weighted by sandstone (100/125#))

100m sandstone bear hug carry

5 Stones over Shoulder

⬜️🟨White-Yellow⬜️🟨

For Time:

Run 200m

-

3 Rounds 

15/10 Cal bike

15 Squats to 20/16” box white-yellow

-

Run 200m 

🟧Orange🟧

For Time:

Run 400m 

-

3 Rounds 

15/10 Cal bike

15 Squats 

-

Run 400 m 

🟦🟪Blue-Purple🟦🟪

For Time:

Run 400m 

-

3 Rounds 

15/10 Cal bike

15 Squats 

1 rope climb 10 ft. (can sub for 15 burpees)

-

Run 400 m 

🟫⬛️🟥Brown+🟫⬛️🟥

For Time:

Run 400m 

-

3 Rounds 

15/10 Cal bike

15 Squats 

1 rope climb 15 ft.

-

Run 400 m

This workout is a clean ladder plus burpees, where you must earn your way into each stage. Each stage completed within the time limit will earn you an additional 2 minutes.

⬜️🟨White-Yellow⬜️🟨

2:00 cap

2 rounds

5 Hang cleans (35/15)

5 Bodybuilders

4:00 cap

2 rounds

5 Hang cleans (45/25)

5 Bodybuilders

6:00 cap

2 rounds

5 Hang cleans (55/35)

5 Bodybuilders

8:00 cap

2 rounds

5 Hang cleans (65/45)

5 Bodybuilders

🟧Orange🟧

2:00 cap

2 rounds

5 Hang cleans (75/35)

5 Bodybuilders over bar

4:00 cap

2 rounds

5 Hang cleans (85/45)

5 Bodybuilders over bar

6:00 cap

2 rounds

5 Hang cleans (95/55)

5 Bodybuilders over bar

8:00 cap

2 rounds

5 Hang cleans (115/75)

5 Bodybuilders over bar

🟦🟪Blue-Purple🟦🟪

2:00 Cap

2 rounds

5 cleans (105/65)

5 Burpees over bar

4:00 Cap

2 rounds

5 cleans (115/75)

5 Burpees over bar

6:00 Cap

2 rounds

5 cleans (135/85)

5 Burpees over bar

8:00 Cap

2 rounds

5 cleans(155/105)

5 Burpees over bar

🟫⬛️🟥Brown+🟫⬛️🟥

2:00 Cap

2 rounds

5 Squat cleans (135/95)

5 Burpees over bar

4:00 Cap

2 rounds

5 Squat cleans (165/115)

5 Burpees over bar

6:00 Cap

2 rounds

5 Squat cleans (185/135)

5 Burpees over bar

8:00 Cap

2 rounds

5 Squat cleans (225/165)

5 Burpees over bar

If the workout is complete under the time cap, an additional point is added for every second under the cap. Ex: If an athlete finishes the workout at 7:50, they will receive an extra 10 points on top of their reps.