draft
gymnastics
Phantom Control
For Quality - 4 Rounds
10 Strict Pull-Ups
5 Strict Muscle-Ups
10 Pistol Squats (5 each leg)
:30 L-Sit Hold (rings or parallettes)
10 Handstand …
draft
weightlifting
Iron Ascent
EMOM x 20
Minute 1: 3 Power Cleans (80/55 kg)
Minute 2: 5 Front Squats (70/47.5 kg)
Minute 3: 3 Push Jerks (70/47.5 kg)
Minute 4: …
draft
mixed modal
Copper Gate
For Time
400m Run
21 Kettlebell Swings (32/24 kg)
15 Pull-Ups
9 Thrusters (52.5/35 kg)
800m Run
15 Kettlebell Swings (32/24 kg)
1…
draft
gymnastics
Hollow Authority
For Quality - 4 Rounds
10 Strict Pull-Ups
5 Ring Muscle-Ups
10 Pistol Squats (5 each leg)
30 sec L-Sit Hold (rings or parallettes)
10 Handstand…
draft
mixed modal
Broken Compass
For Time
400m Run
21 Kettlebell Swings (32/24 kg)
15 Pull-Ups
9 Thrusters (52.5/35 kg)
400m Run
15 Kettlebell Swings (32/24 kg)
1…
draft
hyrox
Threshold Protocol
For Time
400m Run
20 Wall Balls (9/6 kg)
400m Run
40m Sled Push (100/70 kg)
400m Run
20 Burpee Broad Jumps
400m Run
40m Farmers C…
draft
gymnastics
Body Control
For Quality - 4 Rounds
5 Strict Muscle-Ups
10 Pistol Squats (5 each leg)
30s L-Sit Hold (rings or parallettes)
10 Strict Handstand Push-Ups
5 S…
draft
weightlifting
Iron Discipline
EMOM x 20
Minute 1: 3 Power Cleans (80/55 kg)
Minute 2: 5 Front Squats (70/47.5 kg)
Minute 3: 4 Push Jerks (70/47.5 kg)
Minute 4: …
draft
mixed modal
Storm Surge
For Time
400m Run
21 Kettlebell Swings (32/24 kg)
15 Pull-Ups
9 Thrusters (52.5/35 kg)
400m Run
15 Kettlebell Swings (32/24 kg)
1…