Independencia Games 2025
by Cross37800 | Dolores Hidalgo, Gto | Sáb 20 sep 2025 - Dom 21 sep 2025Workouts
WOD 1 Indagan
Ejercicios
FOR TIME
PRINCIPIANTES
40 Synchro Knee Raises
30 Synchro ALT DB Snatches 25/35
25 Synchro Deadlift 95/135
30 Synchro Hang DB Snatches 25/35
40 Synchro knees raises.
INTERMEDIOS
40 toes to bar (reps libres)
30 Synchro ALT DB Snatches 35/50
25 Synchro Deadlift 135/185
30 Synchro Hang DB Snatches 35/50
40 toes to bar (reps libres)
TIMECAP: 8 minutos
Descripción / Variantes
AVANZADOS
30 SYNCHRO toes to bar (solo 2 atletas trabajan, 1 descansa)
40 Synchro ALT DB Snatches (3 atletas trabajan) 35/50
25 Synchro Deadlift (2 en barras y 1 en dumbbell) 155/225
40 Synchro Hang DB Snatches (3 atletas trabajan) 35/50
30 toes to bar(solo 2 atletas trabajan, 1 descansa)
MASTERS
20 toes to bar
30 ALT DB Snatches 35/50
40 Deadlift 145/205
30 Hang DB Snatches 35/50
20 toes to bar
WOD 2 Relay
Ejercicios
FOR TIME
RELAYS
30 Cals Rows
10 Clean and jerk
10 Thrusters
10 Push Jerk
Run To Finish
TIMECAP: 8 minutos
Descripción / Variantes
PPT 95/65lb TC 8min
INT 115/85lb TC 8min
AV 135/95lb TC 12min
MS 135/95lb TC 6min
WOD 3
Ejercicios
AMRAP
PRINCIPIANTES / INTERMEDIOS
3 Sets: 2:00 min on - 1:00 min Off
Atleta (1)
25 Front Squats
Max distance YOKE CARRY
Atleta 2
20 Front Squats
Max distance YOKE CARRY
Atleta 1-2
15 Synchro Front Squats
Max distance YOKE CARRY
TIMECAP: 13 minutos
Descripción / Variantes
AVANZADOS
3 Sets: 2:00 min on - 1:00 min Off
Atleta (1-2)
25 Synchro Front Squats
Max distance OH YOKE CARRY
Atletas 2-3
20 Synchro Front Squats
Max distance OH YOKE CARRY
Atleta 3-1
15 Synchro Front Squats
Max distance OH YOKE CARRY
MASTERS
3 Sets: 2:00 min on - 1:00 min Off
Set 1
25 Front Squats
Max distance OH YOKE CARRY
Set 2
20 Front Squats
Max distance OH YOKE CARRY
Set 3
15 Front Squats
Max distance OH YOKE CARRY
WOD 3b
Ejercicios
MAX WEIGHT (lb)
PPT
2min each
1RM
1 Power + 2 Front Squat
INT/AV
2min each
1RM
1 Squat Clean + 2 Thruster
TIMECAP: 6 minutos
Descripción / Variantes
MASTERS
4min
1RM
1 Squat Clean + 2 Thruster
WOD 4a
Ejercicios
FOR TIME
10 ROUNDS FOR TIME
LAPS ½ CAMPO ALT
at the same time
WOD 4b
TIMECAP: 12 minutos
Descripción / Variantes
AVANZADOS
AMRAP 12
MAX LAPS ½ CAMPO
at the same time
WOD 4b
MASTERS
5 LAPS AL CAMPO
TIME CAP 6’
Rest 1’
then
WOD 4b
WOD 4b
Ejercicios
AMRAP
PRINCIPIANTES
5 BURPEE TO PLATE
15 WALL BALL SHOTS
30 SINGLE UNDERS (heavy rope picsil)
INTERMEDIOS
3 WALL WALKS
15 WALL BALL SHOTS
30 DOUBLE UNDERS
TIMECAP: 12 minutos
Descripción / Variantes
AVANZADOS
6 WALL WALKS + DEAD HANG
25 WALL BALL SHOTS + HAND STAND HOLD
50 DOUBLE UNDERS
MASTERS
AMRAP 5min
3 WALL WALKS
15 WALL BALL SHOTS
20 DOUBLE UNDERS
WOD 5
Ejercicios
FOR TIME
PRINCIPIANTES
30 Synchro Devil Press 25/35
1000m Skierg
Front Rack DB Synchro Walking Lunges to Finish 20/35
INTERMEDIOS
40 Kipping HSPU
1000m Skierg
Front Rack DB Synchro Walking Lunges to Finish 35/50
TIMECAP: 8 minutos
Descripción / Variantes
AVANZADOS
60 Kipping HSPU
1500m Skierg
Front Rack DB Synchro Walking Lunges to Finish 35/50
MASTERS
30 Kipping HSPU
600m Skierg
DB OH Walking Lunges 50lb
Final
Ejercicios
FOR TIME
TBA
TIMECAP: 15 minutos
