LATAM LGNDS 2026

Ejercicios

FOR TIME

Females
25 Cal row
30 WBS
30 WBS
25 Cal row
20 Cal row
25 WBS
25 WBS
20 Cal row
15 Cal row
20 WBS
20 WBS
15 Cal row

Then Males
30 Cal row
30 WBS
30 WBS
30 Cal row
25 Cal row
25 WBS
25 WBS
25 Cal row
20 Cal row
20 WBS
20 WBS
20 Cal row

TIMECAP: 19 minutos

Descripción / Variantes

Ejercicios

FOR TIME

ELITE
60 Synchro Bar Muscle Ups (MF Pairs)
Then
100 cal C2 Bike Standing Damper 10 (MM Pair)
40 Synchro Single Arm Devil's Press (FF Pair)
Then
40 Synchro Single Arm Devil's Press (MM Pair)
80 cal C2 Bike Standing Damper 10 (FF Pair)
Then
60 Synchro Bar Muscle Ups (MF Pairs)

TIMECAP: 18 minutos

Descripción / Variantes

ADVANCED
45 Synchro Bar Muscle Ups (MF Pairs)
Then
90 cal C2 Bike Standing Damper 10 (MM Pair)
30 Synchro Single Arm Devil's Press (FF Pair)
Then
30 Synchro Single Arm Devil's Press (MM Pair)
70 cal C2 Bike Standing Damper 10 (FF Pair)
Then
45 Synchro Bar Muscle Ups (MF Pairs)

Ejercicios

FOR TIME

ELITE / ADVANCED
4 Laps run (4A)
150 yds Worm Shoulder Carry
4 Laps run (4A)
2000 m row (Pareja 1)
4000 m C2 Bike (Pareja 2)
4 Laps run (4A)
100 yds Overhead Worm Carry
4 Laps run (4A)
2000 m row (Pareja 2)
4000 m C2 Bike (Pareja 1)
4 Laps run (4A)
50 yds Worm lunges
TC 40min

INTERMEDIATE / MASTERS
3 Laps run (4A)
150 yds Worm Shoulder Carry
3 Laps run (4A)
1500 m row (Pareja 1)
3000 m C2 Bike (Pareja 2)
3 Laps run (4A)
100 yds Worm Shoulder Carry
3 Laps run (4A)
1500 m row (Pareja 2)
3000 m C2 Bike (Pareja 1)
3 Laps run (4A)
50 yds Worm Shoulder Carry
TC 30min

TIMECAP: 30 minutos

Descripción / Variantes

BEGINNERS
2 Laps run (4A)
150 yds Worm Shoulder Carry
2 Laps run (4A)
1500 m row (Pareja 1)
3000 m C2 Bike (Pareja 2)
2 Laps run (4A)
100 yds Worm Shoulder Carry
2 Laps run (4A)
1500 m row (Pareja 1)
3000 m C2 Bike (Pareja 2)
2 Laps run (4A)
50 yds Worm Shoulder Carry
TC 25min

FOUNDATIONS
2 Laps run (4A)
50 yds Bear Crawl
2 Laps run (4A)
1500 m row (Pareja 1)
3000 m C2 Bike (Pareja 2)
2 Laps run (4A)
50 yds Bear Crawl
2 Laps run (4A)
1500 m row (Pareja 1)
3000 m C2 Bike (Pareja 2)
2 Laps run (4A)
50 yds Bear Crawl
TC 25min

Ejercicios

FOR TIME

ELITE
4 RFT
15 Toes to Bar (4A Synch)
12 Box Jump Over (2A Synch)
9 Thruster (2A Synch)

Then
4 RFT
12 Chest to Bar (4A Synch)
9 Box Jump Over (2A Synch)
6 Front Squat (2A Synch)

ADVANCED
4 RFT
15 Toes to Bar (4A Synch)
12 Box Jump Over (2A Synch)
9 Thruster (2A Synch)

Then
4 RFT
12 Pull Ups (4A Synch)
9 Box Jump Over (2A Synch)
6 Front Squat (2A Synch)

INTERMEDIATE
4 RFT
15 Toes to Bar (2A) (2A Hang)
12 Box Jump Over (2A Synch)
9 Thruster (2A Synch)

Then
4 RFT
12 K. Pullups (2A) (2A hang)
9 Box Jump Over (2A Synch)
6 Front Squat (2A Synch)

TIMECAP: 15 minutos

Descripción / Variantes

MASTERS
4 RFT
15 Toes to Bar (2A) (2A Hang)
12 Box Jump Over (2A Synch)
9 Thruster (2A Synch)

Then
4 RFT
12 Pullups (2A) (2A hang)
9 Box Jump Over (2A Synch)
6 Front Squat (2A Synch)

BEGINNERS
4 RFT
15 Knee Raises (2A) (2A Hang)
12 Box Jump Over (2A Synch)
9 Thruster (2A Synch)

Then
4 RFT
12 K. Pullups (1A) (3A hang)
9 Box Jump Over (2A Synch)
6 Front Squat (2A Synch)

FOUNDATIONS
4 RFT
15 Knee Raises (2A)
12 Box Step Over (2A Synch)
9 Thruster (2A Synch)

Then
4 RFT
12 Plate Ground to OH (4A)
9 Box Step Over (2A Synch)
6 Front Squat (2A Synch)

Ejercicios

MAX WEIGHT (lb)

ELITE / ADVANCED
Max Snatch
TC 18min

INTERMEDIATE / MASTERS
Max Clean

BEGINNERS / FOUNDATIONS
Max Deadlift

TIMECAP: 15 minutos

Descripción / Variantes

Ejercicios

FOR TIME

ELITE / ADVANCED
4 RFT
20 Burpee over the worm
25 Worm shoulder to overhead

despues de cada ronda
3A Worm hold
1A Sled push (10yd-10yd)

INTERMEDIATE / MASTERS
4 RFT
15 Burpee over the worm
15 Worm shoulder to overhead

despues de cada ronda
3A Worm hold
1A Sled push (10yd-10yd)

TIMECAP: 18 minutos

Descripción / Variantes

BEGINNERS
INTERMEDIATE / MASTERS
4 RFT
15 Burpee over the worm
10 Worm shoulder to overhead

despues de cada ronda
1A Sled push (10yd-10yd)

FOUNDATIONS
BEGINNERS
INTERMEDIATE / MASTERS
4 RFT
10 Burpee over the worm
10 Worm Deadlift

despues de cada ronda
1A Sled push (10yd-10yd)

Ejercicios

FOR TIME

TBA

TIMECAP: 16 minutos

Descripción / Variantes

Ejercicios

FOR TIME

TBA

TIMECAP: 12 minutos

Descripción / Variantes