Workouts

21-15-9 worm thrusters + worm cleans. Scaled 15-12-9 with a time handicap (enter the handicapped time, or note it at the desk).

3 laps of the mile trail loop. Athlete 1 runs lap 1, collects athlete 2 for lap 2, all three finish lap 3 together. Score is race place — 1st is best.

One works. One holds. One waits. Bar down = work stops. 60 weighted strict pull-ups — deadlift lockout hold 60 weighted ring push-ups — front-rack hold 80 m handstand walk — overhead hold Score is time. Leftover work as seconds past the cap.

3500 m (MMM) / 3000 m (FFF) ski. One skis, one works, one rests — change whenever. Score is ski time.

Same clock. AMRAP Devil’s step-ups. Score is step-up reps. No ski finish = 0 step-ups.

18:00 EMOM. Each athlete: 2 attempts at 3RM OHS, 2RM S2OH, 1RM clean. One minute to lift, then the next teammate. Best successful attempt counts. Score is team total kg.

For time. 100 m worm lunges 10 synchro shuttle runs 50 synchro hang cleans 70/45 kg 10 synchro shuttle runs 80 TTB · 60 C2B · 40 BMU 10 synchro shuttle runs Finishers enter the clock. Capped: leftover as seconds past the cap.

12:00. One swims 4 widths while the other two do wall-ball sit-ups. Change swimmer every 4 widths. At least two swimmers; can use all three. Score is total widths.

Same 12:00. Score is wall-ball sit-up reps.

3 × 5:00 AMRAPs. Score is total reps. 1. Sandbag bench press — teammates keep the worm off the ground 2. Burpees over the log — one works, two rest 3. Odd-object (worm) drag — one holds the sandbag, one waits