2022 Workouts
TEST 1
Rx & Scaled
2.5 Mile Trail Run at Whiteface Mountain
TEST 2
Rx
2:00 on/1:00 off x 4 Rounds
12/17 Calorie Row
12 Burpees over the Rower
MAX Snatches (85/135)
Scaled
2:00 on/1:00 off x 4 Rounds
9/12 Calorie Row
9 Burpees over the Rower
MAX Snatches (65/95)
TEST 3A
Rx
30 Wall-Balls (14/20)
30 Pull-ups
20 Wall-Balls (14/20)
20 Chest-to-Bar Pull-ups
10 Wall-Balls (14/20)
10 Bar Muscle Ups
Time Cap | 7 MIN
Scaled
30 Wall-Balls (10/14)
30 Ring Rows
20 Wall-Balls (10/14)
20 Pull-ups
10 Wall-Balls (10/14)
10 Chest-to-Bar Pull-ups
Time Cap | 7 MIN
TEST 3B
Rx & Scaled
- Immediately following Test 3A -
8 minutes to find a 1RM:
Clean + Hang Clean + Front Squat + Shoulder to Overhead
TEST 4
Scaled
30 Hanging Knee Raises
30 Burpees
1 Rope Climb
30 Deadlifts (125/185)
1 Rope Climbs
30 Double Unders
10 Toes-to-Bar
Time Cap | 9 MIN
Rx
30 Toes-to-Bar
150 Double Unders
3 Legless Rope Climbs
30 Deadlifts (185/275)
3 Legless Rope Climbs
150 Double Unders
30 Toes-to-Bar
Time Cap | 9 MIN