The Fittest Contender

The Three Peat

3 x sets each
2:00 minutes Each

15 x C2B Pull ups
15 x Box jump over 24/20"
MAX Calorie Bike Erg

On the 00:00 partner 1 will complete all reps of Chest to bar pull ups and all Box jump overs before starting their MAX calories on the Bike Erg in the time remaining of their 2:00 minute interval.

Once the time hits 2:00 partner 1 will stop calories and rest whilst partner 2 starts their first 2:00 interval.

Both partners must continue this for three 2:00 minute intervals each accumualting the total number of Calories as their score.

RX = Chest To Bar Pull Up/Box jump overs 24/20"
Intermediate = pull ups / box jump overs 24/20"
Scaled = ring rows / box step overs 24?20'

Clean Ladder

Every Minute x 8 min EMOM

Complete the total number of reps at each weight every 60 seconds until the last Bar. The last bar is for max reps in a 60 second window. Both athletes have 30 seconds each before moving to their next lift on each bar.

RX                            INTERMEDIATE         SCALED

85/50 x 3 reps          60/40 x 3 reps          35/20 x 3 reps

90/55 x 3 reps          65/45 x 3 reps          40/22.5 x 3 reps

95/60 x 2 reps          70/47.5 x 2 reps       45/25 x 2 reps

100/65 x 2 reps        75/50 x 2 reps          50/27.5 x 2 reps

105/70 x 1 rep         80/52.5 x 1 rep         55/30 x 1 rep

110/75 x 1 rep         85/55 x 1 rep            60/32.5 x 1 rep

115/80 x 1 rep         90/57.5 x 1 rep         65/35 x 1 rep

120/85 x max reps   95/60 x max reps      70/40 x max reps

P1 - lifts at the first 30 seconds then moves on to next bar if completed 

P2 - lifts at the second 30 seconds before moving to next bar if completed 

If one athlete can not lift anymore then that athlete is out but the other athlete from your tean can remain in the workout if their lifts are successful. 

If both athletes are out they must cease from lifting from their unsuccessful lift and can not move further in this event.

Make or Break

Buy In
100 x Double Unders 

21-15-9-6-3
Chest Facing Handstand Push Ups
Power Snatch 

Buy Out
100 x Double unders

Time Cap = 10:00 mins

RX - 50/35kg / CHFHSPU 10"
INT - 40/30kg / CFHSPU 1 abmat / 50 x double unders
SCA - 30/25kg / Hand Release Push Ups / 100 x Single skips

P1 - must do all buy in 100 double unders (same for single skips)

P2 - must do all buy out 100 double unders (same for single skips)

P1 + P2 Can split reps however they chose for 21-15-9-6-3

Workout is finished when all reps are completed or when the time cap is reached.

The Relay RX

8 x Bar Muscle Ups 

16 x bar facing burpees 

24 x front squats

30/22 x cal row

P1- completes all exercises and reps

P2 - starts when P1 finishes front squats

8 min time cap 

Rx - 70/45kg / 30-22 calories
Int - 60/40kg / 24-18 calories / 4 x Bar Muscle Ups
Sca - 40/30kg / 20-16 calories / 8 x jumping pull ups

Athlete 1 starts on the buzzer completing all reps.

Athlete 2 starts when Athlete 1 has completed the Front Squats.

Event completed when athlete 2 finishes the Calorie Row for the Relay

Acid Bath

1:00 max Echo bike cals 

1:00 max meters sled push 

P1 - completes Cals on the bike 

P2 - completes meters on sled 

Both athletes work at the same time and switch at the 1:00 mark.

2:00 minute time cap

Rx - 100/75kg
Int - 75/50kg
Sca - 50/25kg