SnC October 21th 2020
Warm Up
400 m row
400 m run
40 Double unders
4 Bear Complex
“Living Match”
-Male RX-
Stage 1 : min 0:00 – 4:00
1000 m Row
Stage 2: min 4:00 – 19:00
2500 m run
Stage 3: min 19:00 – 22:00
150 Double Under
Final Stage: start from min 22:00
as fast as you can
30 Thruster (30 kg)
-Female RX-
Stage 1 : min 0:00 – 18:00
2500 m Run
Stage 2: min 18:00 – 23:00
1000 m row
Stage 3: min 23:00 – 26:00
120 Double Under
Final Stage: start from min 26:00
as fast as you can
30 Thruster (20 kg)
*RX needs to meet strict timeline criteria
*if the athlete fall behind the clock, the athlete might continue it ‘for time’ you score is your finish time
*shall the athlete progressing until final stage, your score will be your time finishing 30 thruster
Recon October 21th 2020
Warm Up
2 sets of
5 burpees
10 Medball Ground to Overhead
20 meter walking lunges
40 Jumping jack
AMRAP 8:
2 Dumbbell Reverse Lunges, 10 Lateral Hops Over Dumbbell
4 Dumbbell Reverse Lunges, 10 Lateral Hops Over Dumbbell
6 Dumbbell Reverse Lunges, 10 Lateral Hops Over Dumbbell
Continue to add (2) reverse lunges per round
Rest 4:00
AMRAP 8:
2 Dumbbell Ground to Overhead, 10 Lateral Hops Over Dumbbell
4 Dumbbell Ground to Overhead, 10 Lateral Hops Over Dumbbell
6 Dumbbell Ground to Overhead, 10 Lateral Hops Over Dumbbell
Continue to add (2) Ground to Overhead per round
HIIT 21 October 2020
A) Warm up
400m run
2 sets of:
60 DU/SU
8 hollow rocks
8 air squats
8 alt. DB snatches
B) 3 Rounds for time:
10 Cal Bike
20 KB swings (16/12kg)
15 Alt. DB snatch (15/12.5kg)
*Cap time: 15mins
*5mins rest after
C) 3 Rounds for time:
80 DU/120SU
30 jumping lunges
20 Goblet Squats (*use 16/12kg KB)
*Cap time: 13mins