The Beginning 7
by FreeBox Ixtapa | Puerto Vallarta, Jal | Sáb 15 nov 2025 - Dom 16 nov 2025Workouts
WOD 1
Ejercicios
AMRAP
PPT/INT/MS
AMRAP 16min
Max Distancia Row
(entre los dos)
every 4min 1 lap Run
TIMECAP: 16 minutos
Descripción / Variantes
AVANZADOS / LIBRE
AMRAP 12min
Max Distancia Row
(acumulado)
every 3min 1 lap Run
WOD 2
Ejercicios
FOR TIME
PPT/INT/MS
75 Shoulder to OH
Cap Time: 7min.
* Un atleta debe mantenerse en FR
* Cada que paren 10 Worm Push ups Sync
Rest 1'
2' Max Burpees over Bar Sync
TIMECAP: 10 minutos
Descripción / Variantes
AVANZADOS / LIBRE
50 Shoulder to OH
Cap Time: 7min.
* Cada que paren Hombres 10m HSW
* Cada que paren Mujeres 5 Wall Walks
Rest 1'
2' Max Burpees over Bar
WOD 2 (b)
Ejercicios
AMRAP
Max Burpees over Bar Sync
TIMECAP: 2 minutos
Descripción / Variantes
WOD 3
Ejercicios
FOR TIME
PPT
12 Rope Climbing Progression
30 DB Deadlift 35/35
10m Farmer Walk A1
10m Farmer Walk A2
8 Rope Climbing Progression
30 DB Deadlift 35/35
10m Farmer Walk A1
10m Farmer Walk A2
4 Rope Climbing Progression
30 DB Deadlift 35/35
10m Farmer Walk A1
10m Farmer Walk A2
INT/MS
6 Rope Climb
30 DB Deadlift 50/50
10m Farmer Walk A1
10m Farmer Walk A2
4 Rope Climb
30 DB Deadlift 50/50
10m Farmer Walk A1
10m Farmer Walk A2
2 Rope Climb
30 DB Deadlift 50/50
10m Farmer Walk A1
10m Farmer Walk A2
TIMECAP: 8 minutos
Descripción / Variantes
AVANZADOS
3 Rope Climb w/vest
30 DB Deadlift 70/50
20m Farmer Walk
2 Rope Climb w/vest
30 DB Deadlift 70/50
20m Farmer Walk
1 Rope Climb w/vest
30 DB Deadlift 70/50
20m Farmer Walk
LIBRE
3 Rope Climb Leg Less w/vest
30 DB Deadlift 70
20m Farmer Walk
3 Rope Climb Leg Less w/vest
30 DB Deadlift 70
20m Farmer Walk
1 Rope Climb Leg Less w/vest
30 DB Deadlift 70
20m Farmer Walk
WOD 4
Ejercicios
FOR TIME
PPT
20 Knees to Chest Sync
20 HR Push ups Sync
9 Snatch Sync 65/45
20 Knees to Chest Sync
20 HR Push ups Sync
6 Snatch Sync 75/55
20 Knees to Chest Sync
20 HR Push ups Sync
3 Snatch Sync 95/65
INT / MS
5 Pull ups Sync
4 Toes to Bar Sync
3 Pull ups Sync
9 Snatch Sync 75/65
5 Pull ups Sync
4 Toes to Bar Sync
3 Pull ups Sync
6 Snatch Sync 95/75
5 Pull ups Sync
4 Toes to Bar Sync
3 Pull ups Sync
3 Snatch Sync 115/85
TIMECAP: 7 minutos
Descripción / Variantes
AVANZADOS
7 Pull ups
7 Toes to Bar
7 Muscle Ups
9 Snatch Sync 115/75
5 Pull ups
5 Toes to Bar
5 Muscle Ups
6 Snatch Sync 135/95
3 Pull ups
3 Toes to Bar
3 Muscle Ups
3 Snatch Sync 155/115
LIBRE
7 Chest to Bar
7 Toes to Bar
7 Muscle Ups
9 Snatch Sync 135
5 Chest to Bar
5 Toes to Bar
5 Muscle Ups
6 Snatch Sync 155
3 Chest to Bar
3 Toes to Bar
3 Muscle Ups
3 Snatch Sync 185
WOD 5
Ejercicios
AMRAP
PPT / INT / MS
75 Box Jumps over en Conga 24/20"
Then…
3 Clean & Jerk
TIMECAP: 7 minutos
Descripción / Variantes
AV / LIBRE
50 Box Jumps over
Then…
3 Clean & Jerk
Final
Ejercicios
FOR TIME
PRINCIPIANTES
400m Row A1
400m Row A2
40 Ring Leg Raises
Un atleta en Hand Stand Hold
20m One DB FR Lunges A1 35Lb
20m One DB FR Lunges A2 35Lb
20 Burpee Shuttle Run Sync
20m One DB FR Lunges A1 35Lb
20m One DB FR Lunges A2 35Lb
INTERMEDIOS
400m Row A1
400m Row A2
40 Toes to Ring
Un atleta en Hand Stan Hold
20m One DB FR Lunges A1 50Lb
20m One DB FR Lunges A2 50Lb
20 Burpee Shuttle Run Sync
20m One DB FR Lunges A1 50Lb
20m One DB FR Lunges A2 50Lb
TIMECAP: 10 minutos
Descripción / Variantes
MASTER
400m Row A1
400m Row A2
40 Toes to Ring
Un atleta en Hand Stan Hold
20m One DB FR Lunges A1 50Lb
20m One DB FR Lunges A2 50Lb
20 Burpee Shuttle Run Sync
20m One DB FR Lunges A1 50Lb
20m One DB FR Lunges A2 50Lb
AVANZADOS
600m Row
20 Toes to Ring
20 HSPU
20m One DB OH Lunges 50/35 R
10 Burpee Shuttle Run Sync
20m One DB OH Lunges 50/35 L
TC 9min
LIBRE
800m Row
20 Toes to Ring + Ring MU (complex)
20 Strict HSPU
20m One DB OH Lunges 70Lb R
10 Burpee Shuttle Run Sync
20m One DB OH Lunges 70Lb L
TC 11min
