2024 ADK FITNESS CHALLENGE WORKOUTS
IMPORTANT LINKS
AFCOQ 24.1
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20 Bar Facing Burpees
20 Toes-to-Bar
20 Thrusters (65/95)
20 Bar Facing Burpees
20 Toes-to-Bar
Max Reps Thrusters (65/95)
8 MINUTE CAP
-
20 Bar Facing Burpees
20 Hanging Knee Raise
20 Thrusters (55/75)
20 Bar Facing Burpees
20 Toes-to-Bar
Max Reps Thrusters (55/75)
8 MINUTE CAP
AFCOQ 24.2
-
10-8-6-4-2
Shuttle Runs
5-4-3-2-1
Snatches
(80/115, 95/135, 105/155, 125/185, 135/205)
8 MINUTE CAP
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10-8-6-4-2
Shuttle Runs
5-4-3-2-1
Snatches
(65/95, 80/115, 95/135, 105/155, 125/185)
8 MINUTE CAP
-
10-8-6-4-2
Shuttle Runs
5-4-3-2-1
Snatches
(55/75, 65/95, 80/115, 95/135, 105/155)
8 MINUTE CAP
AFCOQ 24.3
-
AMRAP 20
2-4-6-8-10-...
Box Jump Overs (20/24)*
DB Snatch (35/50)
Wall-Ball (14/20) (9ft/10ft)
*Step overs allowed for Masters
-
AMRAP 20
2-4-6-8-10-...
Box Jump Overs (20/24) *
DB Snatch (35/50)
Wall-Ball (14/20) (9ft/10ft)
*Step overs allowed for scaled
AFCOQ 24.4A
-
60 Double Unders
30 Pull-ups
40 Unbroken Double Unders
20 Chest-to-Bar Pull-ups
20 Crossover Single Unders
10 Bar Muscle Ups
REST UNTIL 9:00 AND THEN BEGIN 24.4B
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60 Single Unders
30 Ring Rows
40 Unbroken Single Unders
20 Pull-Ups
20 Double Unders
10 Chest-to-Bar
REST UNTIL 9:00 AND THEN
BEGIN 24.4B
AFCOQ 24.4B
-
1 Clean
2 Hang Cleans
1 Shoulder to Overhead
6 MIN CAP FOLLOWING 24.4A
