AllKine O-Course

Day 1, Event 1

 

Survival of the Fittest

Day 1, Event 2

Climbing Olympus

Day 1, Event 3

RX

7 Min AMRAP

7 Deadlifts (315/205)

7 DB OHS (R)

7 DB OHS (L)

21 Double Unders

 

M 50lb.   F 35lb.

 

Athletes will have 7 mins to complete as many rounds and reps as possible of the above workout. Atheletes must begin by performing 7 Deadlifts followed by 7 DB OHS with the right arm, then 7 DB OHS with the left arm. Finally, they will complete 21 double unders then repeat the cycle until 7 mins have lapsed. 

Standard

7 Min AMRAP

7 Deadlifts (225/155)

7 DB OHS (R)

7 DB OHS (L)

21 Double Unders

 

M 35lb.   F 20lb.

 

Athletes will have 7 mins to complete as many rounds and reps as possible of the above workout. Atheletes must begin by performing 7 Deadlifts followed by 7 DB OHS with the right arm, then 7 DB OHS with the left arm. Finally, they will complete 21 double unders then repeat the cycle until 7 mins have lapsed. 

40+

7 Min AMRAP

7 Deadlifts (225/155)

7 DB OHS (R)

7 DB OHS (L)

21 Double Unders

 

M 35lb.   F 20lb.

 

Athletes will have 7 mins to complete as many rounds and reps as possible of the above workout. Atheletes must begin by performing 7 Deadlifts followed by 7 DB OHS with the right arm, then 7 DB OHS with the left arm. Finally, they will complete 21 double unders then repeat the cycle until 7 mins have lapsed. 

50+

7 Min AMRAP

7 Deadlifts (185/135)

14 Power Snatch 

56 Single Unders

 

M 75lb.   F 45lb.

 

Athletes will have 7 mins to complete as many rounds and reps as possible of the above workout. Atheletes must begin by performing 7 Deadlifts followed by 14 Squat Snatches or Power Snatches with an Overhead Squat. Finally, they will complete. 56 double unders then repeat the cycle until 7 mins have lapsed. 

EVENT 4 - TBA

Day 2, Event 4

Speed Clean Ladder

Day 2, Event 5

Fittest Finale

Day 2, Event 6

RX

For Time:

4 Ring Muscle-ups

12 Strict Handstand Push-ups

12 Front Squats

3 Ring Muscle-ups

9 Strict Handstand Push-ups

9 Front Squats

2 Ring Muscle-ups

6 Strict Handstand Push-ups

6 Front Squats

1 Ring Muscle-ups

3 Strict Handstand Push-ups

3 Front Squats

 

M 195lb.    F 105lb.

 

Standard

For Time:

4 Rope Climbs

12 Seated DB Press

12 Front Squats

3 Rope Climbs

9 Seated DB Press

9 Front Squats

2 Rope Climbs

6 Seated DB Press

6 Front Squats

1 Rope Climbs

3 Seated DB Press

3 Front Squats

 

M 35lb, 135lb.    F 20lb, 85lb.

40+

For Time:

4 Ring Muscle-ups

12 Handstand Push-ups

12 Front Squats

3 Ring Muscle-ups

9 Handstand Push-ups

9 Front Squats

2 Ring Muscle-ups

6 Handstand Push-ups

6 Front Squats

1 Ring Muscle-ups

3 Handstand Push-ups

3 Front Squats

 

M 135lb.    F 85lb.

50+

For Time:

4 Rope Climbs

12 Shoulder to Overhead

12 Front Squats

3 Rope Climbs

9 Shoulder to Overhead

9 Front Squats

2 Rope Climbs

6 Shoulder to Overhead

6 Front Squats

1 Rope Climbs

3 Shoulder to Overhead

3 Front Squats

 

M 85lb.    F 55lb.

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