workouts 2025

ÉDITION

individuel

jour 1

vendredi

wod 1

Glen’s Legacy

For reps. AMRAP 23'

– 45 SA Devil Box Step Over
– 800/700m Row
– 15 Burpees Rope Climbs
– 800/700m Row
– ITRT AMRAP Burpees Broad Jump
(Move your marker forward)

Dumbbell : 22,5 / 15 kg

wod 2

NFL Draft

For time. Time cap 6'

– 28/20 Cal Over’Run
– 3 Back & Forths Sled Push
– 20/16 Cal Over’Run
– 2 Back & Forths Sled Push
– 12 Cal Over’Run
– 1 Back & Forth Sled Push

Then, sprint to the mat.

Sled : +70 / 50 kg

jour 2

samedi

wod 3

Bjorn Ironside

For reps. AMRAP 14'

– 42/32 Cal Ski Erg
– 5 Lengths of SA Suitcase Carry
– 42 Toes to Bar
– 5 Lengths of SA Suitcase Carry
– 42/32 Cal Ski Erg
– 5 Lengths of SA Suitcase Carry
– 22 Strict Chest-to-Wall HSPU
– 5 Lengths of SA Suitcase Carry

Carry : 70 / 50 kg

wod 4

Garden Show

For max load.

– 1RM Snatch

Following this schema :
4 rounds
20″ Lift
60″ Loading

wod 5

Jackie is Late

For time. Time cap 7'

– 350m Shuttle Run (8 back and forths)
– 25 Double KB Thrusters
– 15/12 Ring Muscle Ups

Then, sprint to the mat.

Kettlebell : 2x32 / 2x20 kg

jour 3

dimanche

wod 6

Heavy Ninja

For time. Time cap 11'

– 15 Back Squats from the Rack
– 5m HSW Over the Ramp / 100 DU / 5m HSW Over the Ramp

– 12 Back Squats from the Rack
– 5m HSW Over the Ramp / 100 DU / 5m HSW Over the Ramp

– 9 Back Squats from the Rack
– 5m HSW Over the Ramp / 100 DU / 5m HSW Over the Ramp

Then, sprint to the mat.

Barbell H : 105 - 125 - 145 kg
Barbell F : 70 - 80 - 90 kg

wod 7

Never Fold

For time. Time cap 8'

– 13/9 Cal Echo Bike
– 23 GHD Sit Ups
– 7 C2B

– 13/9 Cal Echo Bike
– 23 GHD Sit Ups
– 23 C2B

– 13/9 Cal Echo Bike
– 23 GHD Sit Ups
– 39 C2B

Then, sprint to the mat.

Poids de corps

wod 8

Old School

For time. Time cap 6'

– 45 Bar-Facing Burpees
– 15 Cleans

Then, sprint to the mat.

Barbell : 100 / 70 kg

team

jour 1

vendredi

wod 1

Glen’s Legacy Team

For reps. AMRAP 23'

– 55 SA Devil Box Step Over S@2
– 1000m Row / 1000m Ski
– 25 Rope Climb Classics
– 1000m Row / 1000m Ski
– ITRT AMRAP Burpees Broad Jump S@2
(Move your marker forward)

Dumbbell : 22,5 / 15 kg
Box : 24 inch / 24 inch

wod 2

Friday Night Lights

For time. Time cap 9'

Partners 1 & 2, partition as they want : – 82 Cal Over’Run / 12 Back & Forths Sled Push

Then, Partner 3 (HHF ; girl) :
– 4 Back & Forths Sled Push
– 32/26 Cal Over’Run
– 1 Back & Forth Sled Push

Then, sprint to the mat.

Sled : +80 / 50 kg

jour 2

samedi

wod 3

Death Walk

For reps. AMRAP 13'

– 14 Shuttle Runs (Back and Forth) S@3
– 1 Length Double KB Walking Lunges (Regional & Overhead) S@2 (12,5m)
– 48 Toes to Bar Synchro S@2
– 60 Strict Chest-to-Wall HSPU / 30 Cal Echo Bike
– 48 Toes to Bar Synchro S@2
– 1 Length Double KB Walking Lunges (Regional & Overhead) S@2 (12,5m)
– 14 Shuttle Runs (Back and Forth) S@3
– ITRT Max Rep D-Ball Cleans S@2

HHF :
D-Ball : 70 / 40 kg
KB : 2x32 - 2x20 kg

HHH :
D-Ball : 70 / 50 kg
KB : 2x32 - 2x24 kg