The Girls:
For Time: Complete all reps of each exercise before moving to the next.
- 100 Pull-ups Leaderboard: 1. Alex Kontra 18:33
- 100 Push-ups 2. Sina Pohl 20:42
- 100 Sit-ups
- 100 Squats
5 rounds for time
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Each min on the min for 30 min
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
As many rounds as possible in 20 min
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
As many rounds as possible in 20 min
- 5 Handstand push-ups
- 10 1-legged squats
- 15 Pull-ups
50-40-30-20-10 rep rounds; for time
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
- Run 400 meters
- Max rep Pull-ups
The Boys:
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
For time.
- 100 Squats
- 5 Muscle-ups
- 75 Squats
- 10 Muscle-ups
- 50 Squats
- 15 Muscle-ups
- 25 Squats
- 20 Muscle-ups
For time
- Run 800 meters
- Run 400 meters backwards
- Run 800 meters
- Run 400 meters backwards
21-15-9 reps, for time
- Handstand push-ups
- Ring dips
- Push-ups
The greek gods:
5 Rounds
50 – 40 – 30 – 20 – 10
- Burpees
- Kniebeugen
- Kniebeugen
3 Rounds
- 25 Burpees
- 400 m Run
- 50 Deep Squats
- 400 m Run
5 Rounds
- 7 Pullups
- 7 Jackknifes
- 2 x 40 m Sprint
- 60 sec. rest
For time
- 2 km Run
- 50 Deep Squats
- 50 Burpees
- 50 Froggers
- 50 Leg Lever
- 100 Jumps
3 Rounds
- 75 Jumping Jacks
- 25 Burpees
- 50 Leg-Lever
- 75 Jumping Jacks
- 50 Sit-Ups
- 25 Burpees
10 Rounds
- 40 Jumping Jacks
- 30 Jumps
- 20 Froggers
- 10 Standups
3 Rounds
- 25 Burpees
- 15 Pullups
- 15 Pushups
- 2x 40 Run
For time
- 100 Burpees
- 125 Lunges
- 150 Climbers
- 125 Situps
- 150 Climbers
- 125 Lunges
- 100 Burpees
5 Rounds
- 40 Jumps
- 60 sec rest
- 400 Run
- 60 sec rest
6 Rounds
- 6 HS Pushups
- 12 Strict Pullups
- 6 OH Pushups
- 12 Pistols
- 60 sec
Bay in: 1 km Run
5 Rounds
- 100 Jumping Jacks
- 100 Climbers
Cash out: 1 km run
6 Rounds
- 40 m Lunge Walk
- 10 High Jumps
- 40 m Burpee Froggs
- 10 High Jumps
For time
- 100 Pushups
- 200 Situps
- 300 Squats
- 200 Leg Lever
- 100 Pullups
3 Rounds
10 – 25 – 10
- Burpees
- Climbers
- High Jumps
For time
- 2 km Run
- 50 Burpees
- 50 Pullups
- 50 Climbers
- 50 Pushups
- 100 Jumps
3 Rounds
- 50 Pushups
- 20 Jackknifes
- 50 Deep Squats
4 Rounds
- 5 HS Pull ups
- 15 Pull ups
- 25 Push ups
- 35 Sit-Ups
- 45 Squats
- 120 sec. rest
