CLASSIC FINAL EVENTS
CLASSIC final individual workouts
individual event 1
“Enter the Dragon”
For time
30 bar muscle ups
15 squat snatch 85/60 kg
45 toes to bar
30 clean & jerk 85/60 kg
TC 12 minutes
See full workout description for scaling options.
This workout will be performed by:
RX Individual
Scaled
Masters (all age groups)
Teens
individual event 2
“Fight Club”
3 rounds 3 min on: 1 min off
21 handstand push-ups
21 axle bar deadlifts 110/75 kg
max reps burpee box jump overs 24/20 inch
See full workout description for scaling options.
This workout will be performed by:
RX Individual
Masters (all age groups)
Teens
individual event 3
“The Spy Who Loved Me”
For time
60-50-40-30-20-10 calorie ski-erg
30-25-20-15-10-5 kettlebell snatch 32/24 kg
TC 21 minutes
See full workout description for scaling options.
This workout will be performed by:
RX Individual
Masters (all age groups)
Teens
individual event 4
“Raging Bull”
For time
50 burpees over the rower
1000/800m row
TC 8 minutes
See full workout description for scaling options.
This workout will be performed by:
RX Individual
Scaled
Masters (all age groups)
Teens
individual event 5
“Rad”
For time
15-12-9-6 cal echo bike
20m sandbag carry 70/45 kg
6-9-12-15 sandbag squats 70/45 kg
20m sandbag carry 70/45 kg
TC 6 minutes
See full workout description for scaling options.
This workout will be performed by:
RX Individual
Scaled
Masters (all age groups)
Teens
individual event 6
“The Postman Always Rings Twice”
For time
2 rounds
40 double unders
25 dumbbell front squats
2 rounds
40 double unders
25 dumbbell shoulder to overhead
2 rounds
40 double unders
25 dumbbell thrusters
TC 11 minutes
See full workout description for scaling options.
This workout will be performed by:
RX Individual
Scaled
Masters (all age groups)
Teens
CLASSIC final teams workouts
team event 1
“Apollo 13”
For time
50 sync chest to bar pull-ups
40 worm squats
30-meter handstand walk
TC 8 minutes
See full workout description for scaling options.
This workout will be performed by:
Benelux Teams
Intermediate Teams
teams event 2
“Guardians of the Galaxy”
2 rounds for time
45 handstand push-ups
15 squat snatch 85/60 kg
45 toes to bar
30 clean & jerk 85/60 kg
first round FF - second round MM
TC 16 minutes
See full workout description for scaling options.
This workout will be performed by:
RX Teams
Intermediate Teams
team event 3
“Now You See Me”
4 rounds for time
1000m ski
15 synchro kettlebell snatch 32/24 kg
TC 18 minutes
See full workout description for scaling options.
This workout will be performed by:
Benelux Teams
Intermediate Teams
teams event 4
“Fast & Furious”
4 rounds for time - Relay
20 burpees over the rower
300m row
TC 10 minutes
See full workout description for scaling options.
This workout will be performed by:
RX Teams
Intermediate Teams
team event 5
“Suicide Squad”
For time
60 calorie echo bike
30 synchro sandbag to shoulder 70/45 kg
60 calorie echo bike
TC 7 minutes
See full workout description for scaling options.
This workout will be performed by:
RX Teams
Intermediate Teams
teams event 6
“Moneyball”
For time
4 round relay individual
75 double unders
25 dumbbell thrusters 22,5/15 kg per hand
2 round relay in pairs
30 synchro dumbbell front squats 22,5/15 kg per hand
30 synchro dumbbell alternating shoulder to overhead 22,5/15 kg per hand
Into full team
30 synchro burpees
TC 12 minutes
This workout will be performed by:
Benelux Teams
Intermediate Teams
CLASSIC final ADAPTIVES workouts
Adaptives will perform 4 out of the 6 programmed events:
event 3, event 4, event 5 & event 6.
adaptive event 3
“The Spy Who Loved Me”
UPPER EXTREMITY
For Time
60-50-40-30-20-10 cal Ski Erg
30-25-20-15-10-5 KB Snatch
LOWER EXTREMITY
For Time
60-50-40-30-20-10 cal Ski Erg
30-25-20-15-10-5 KB Hang Snatch
NEUROMUSCULAR
For Time
60-50-40-30-20-10 cal Ski Erg
30-25-20-15-10-5 KB Snatch
SEATED W/ Hip
For Time
50-40-30-20-10-5 cal Ski Erg
25-20-15-10-5-5 DB Lap Snatch
adaptive event 4
“Raging Bull”
UPPER EXTREMITY
For Time
50 Burpees
1000/800m Row
LOWER EXTREMITY
For Time
50 Burpees
1000/800m Row
NEUROMUSCULAR
For Time
40 Burpees
750/500m Row
SEATED W/ Hip
For Time
50 Knee Burpees
750/500m Row
adaptive event 5
“Rad”
UPPER EXTREMITY
For Time
15-12-9-6 cal Echo Bike
20m Sandbag Carry
6-9-12-15 Sand Bag Squats
20m Sandbag Carry
LOWER EXTREMITY
For Time
15-12-9-6 cal Echo Bike
20m Sandbag Carry
6-9-12-15 *Sand Bag Squats
20m Sandbag Carry
NEUROMUSCULAR
For Time
15-12-9-6 cal Echo Bike
20m Sandbag Carry
6-9-12-15 *Sand Bag Squats
20m Sandbag Carry
SEATED W/ Hip
For Time
10-8-6-4 cal Arms-Only Echo Bike
20m Wheelie
3-6-9-12 KB Side-to-Side Deadlifts
20m Wheelie
adaptive event 6
“The Postman Always Rings Twice”
UPPER EXTREMITY
2 Rounds
40 Double unders
25 DB Front Squats
2 Rounds
40 Double unders
25 Shoulder to Overhead
2 Rounds
40 Double unders
25 DB Thrusters
LOWER EXTREMITY
2 Rounds
50 Single unders
25 DB DLs
2 Rounds
50 Single unders
25 Shoulder to Overhead
2 Rounds
50 Single unders
25 DB Thrusters
NEUROMUSCULAR
2 Rounds
50 Single unders
25 DB DLs
2 Rounds
50 Single unders
25 Shoulder to Overhead
2 Rounds
50 Single unders
25 DB Thrusters
SEATED W/ Hip
2 Rounds
80 Multi Rope Swings
20 DB DLs
2 Rounds
80 Multi Rope Swings
20 Shoulder to Overhead
2 Rounds
80 Multi Rope Swings
20 DB Swing Presses
