PR Challenge

Ejercicios

FOR TIME

PPT / INT
500m Trail Run Synchro
20/30 Sandbag Clean 75/50lb
200m Kayak

AVAN / MAST41+
30 Sandbag Clean
500m Trail Run
800m Kayak
500m Trail Run
30 Sandbag Clean

AVAN SB 100/75lb
MAST41+ SB 75/50lb

TIMECAP: 15 minutos

Descripción / Variantes

RX / MAST35-40
40 Sandbag Clean
500m Trail Run
800m Kayak
500m Trail Run
40 Sandbag Clean

RX SB 100/75lb
MAST35-40 SB 75/50lb

Ejercicios

FOR TIME

PPT / INT
2/4/6/8/10
Rope Climb
20m Sled Pull
PPT 210lb / INT 235lb

MASTERS
1/2/3/2/1
Rope Climb
10m Sled Pull

35-40 140/130lb
41+ 130/120lb

TIMECAP: 10 minutos

Descripción / Variantes

AV / RX
1/2/3/4/5
Rope Climb
10m Sled Pull

AV 175/165lb 1/2/3 Legless 4/5 Libres
RX 210/200lb Legless

Ejercicios

MAX WEIGHT (lb)

TERCIAS
Intervalos 2min work
1) A1 PR Power Clean
2) A2 PR Squat Clean
3) A3 PR Clean & Jerk

Rest 1min Then
Puro PR (b)

TIMECAP: 12 minutos

Descripción / Variantes

INDIVIDUALES
Intervalos 3min work
1) PR Complex
Power Clean + Squat Clean + Clean & Jerk

2) PR Cluster

Rest 1min Then
Puro PR (b)

Ejercicios

FOR TIME

TERCIAS
100 SU / DU
10 Burpees Synchro
200 SU / DU
10 Burpees Synchro
300 SU / DU
10 Burpees Synchro

TIMECAP: 5 minutos

Descripción / Variantes

AV / RX
80 DU
10m HSW
90 DU
10m HSW
100 DU
10m HSW

MASTERS
50 DU / 100 SU
10 Burpee over the bar
75 DU / 150 SU
10 Burpee over the bar
100 DU / 200 SU
10 Burpee over the bar

Ejercicios

FOR TIME

4 rounds
20Pull ups
15Box jump over
10Lunges

15T2b
15Box jump over
10Lunges

20Pull ups
15Box jump over
10Lunges

15T2b
15Box jump over
10Lunges

TIMECAP: 12 minutos

Descripción / Variantes

Ejercicios

FOR TIME

5 rondas
20 db snatch 15/10
10 Box jump over
10 m walking lunges

TIMECAP: 10 minutos

Descripción / Variantes

Ejercicios

FOR TIME

Chipper
40 deadlift
5 burpees side to side
30 Power clean
5 burpees side to side
20 shoulder to over head
5 burpees side to side
10 clean and jerk
5 burpees side to side

TIMECAP: 10 minutos

Descripción / Variantes

Ejercicios

AMRAP

Intervalos de
1:30 work
30 rest

5 thrusters
3 box jump over
Complex
4 pull ups
3 toes to bar
2 chest pull up

TIMECAP: 10 minutos

Descripción / Variantes