workouts 2024


by

individuel

jour 1

vendredi

wod 1

Parnasse Stamina

For reps. Time cap 18'

From 0′ to 8’30 :

– 36 Wall Ball Shots
– 24/20 Cal Row
– 12 Single Arm DB Devil Press

From 8’30 to 9′ :
– Rest

From 9′ to 18′ :
(Reprends là où tu t’es arrêté)

– 36 Heavy Single Unders
– 24/20 Cal Row
– 12 Single Arm DB Devil Deadlift

Hommes : 9 kg/22,5 kg
Femmes : 6 kg/15 kg

wod 2

Garden Party

Ladder Clean. 8 rounds + extra lift

Hommes : 100 / 110 / 120 / 125 / 130 / 135 / 140 / 145 kg
Femmes : 70 / 75 / 80 / 85 / 87,5 / 90 / 92,5 / 95 kg

Then, if you validate all lifts :
2’10 Window to find your RM.

Hommes : Extra Lift 150+
Femmes : Extra Lift 100+

jour 2

samedi

wod 3

Hanging Biathlon

For time. Time cap 12'

– 600/500m Ski Erg
– 22/16 Ring Muscle Ups
Move your marker forward

– 400/350m Ski Erg
– 16/12 Ring Muscle Ups
Move your marker forward

– 200m Ski Erg
– 10/8 Ring Muscle Ups

*Each break : 40m Shuttle Run

wod 4

Never Walk Alone

For time. Time cap 11'

– 25 GHD Sit Ups
– 25 Shoulder to Overhead
– 5m Front Rack Walking Lunges

– 35 GHD Sit Ups
– 25 Shoulder to Overhead
– 5m Front Rack Walking Lunges

– 45 GHD Sit Ups
– 10m Overhead Walking Lunges

Hommes : 70 kg
Femmes : 45 kg

wod 5

Overtake

For time. Time cap 5'

– 27/18 Cal Echo Bike
– 3 Suitcase Carry
– 18 Facing Burpees High Box Jump Over
– 3 Suitcase Carry

Hommes : 2 x 80 kg / 30 inch
Femmes : 2 x 60 kg / 24 inch

jour 3

dimanche

wod 6

Flashback V2

AMRAP. For reps. Time cap 13'

– 45 DB Snatch Alternating
– 400m Over’Run
– 30 Pistol Squats Alternating
– 75/60 Chest to Bar
– 30 Pistol Squats Alternating
– 400m Over’Run

In the remaining time :
Max Reps Barbell Snatch

Hommes : DB 30 kg / Barbell 80 kg
Femmes : DB 22,5 kg / Barbell 55 kg

wod 7

Diddy Kong

For time. Time cap 6'

3 rounds of :
– 45 Double Unders
– 5m Handstand Walk with 2 pirouettes
– 5m Handstand Walk with 1 free HSPU

Then :
– 45 Double Unders
– 15m Handstand Walk

wod 8

The Famous Tommy V2

For time. Time cap 5'

– 5m D-Ball Carry
– 12/10 D-Ball Shoulder Squat
– 5m D-Ball Carry
– 4 Burpees Rope Climb
– 1 Shuttle Run (around the marker)

– 10m D-Ball Carry
– 10/8 D-Ball Shoulder Squat
– 10m D-Ball Carry
– 3 Burpees Rope Climb
– 1 Shuttle Run (around the marker)

– 15m D-Ball Carry
– 8/6 D-Ball Shoulder Squat
– 15m D-Ball Carry
– 2 Burpees Rope Climb
– Sprint back

Hommes : 70 kg
Femmes : 50 kg

team

jour 1

vendredi

wod 1

Parnasse Stamina Team

AMRAP. For reps. Time cap 18'

From 0′ to 8’30 :

-36 Worm Zercher Squat
-24/20 Cal Row + 72 Heavy Single Unders
– 12 Single Arm DB Devil Press

From 8’30 to 9′ :
– Rest

From 9′ to 18′ :
(Reprends là où tu t’es arrêté)

– 36 Worm Back Squat
– 24 Cal Row + 72 Heavy Single Unders
– 12 Single Arm DB Devil Deadlift

Hommes : 22,5 kg
Femmes : 15 kg

wod 2

Garden Party Team

Ladder Clean. For max load

– 1RM Clean (muscle, power ou squat)
8 barres progressives sur le ladder.

Hommes : 100 / 110 / 120 / 125 / 130 / 135 / 140 / 145 kg
Femmes : 70 / 75 / 80 / 85 / 87,5 / 90 / 92,5 / 95 kg

Then, every team member who finishes the ladder :
– 1’05 » Rest
– 45 » to Clean + Max Front Squats

Clean & Max Front Squats : 150/100 kg

jour 2

samedi

wod 3

Hanging Biathlon Team

For time. Time cap 11'

– 350m Ski Erg + 25 Facing Burpees High Box Jump Over
– 26 Ring MU / Bar MU S@2
Move your marker forward

– 350m Ski Erg + 25 Facing Burpees High Box Jump Over
– 20 Ring MU / Bar MU S@2
Move your marker forward

– 350m Ski Erg + 25 Facing Burpees High Box Jump Over
– 14 Ring MU / Bar MU S@2

*Each break : 40m Shuttle Run
Box : 30 inch

wod 4

Never Walk Alone Team

For time. Time cap 11'

– 32 Toes to Bar S@2
– 5m Worm Walking Lunges
– 32 Worm Thrusters
– 5m Worm Walking Lunges

– 42 Toes to Bar S@2
– 5m Worm Walking Lunges
– 32 Worm Thrusters
– 5m Worm Walking Lunges

– 52 Toes to Bar S@2
– 10m Worm Overhead Walking Lunges

Hommes/Femmes : 80 kg

wod 5

Isabela

For time. Time cap 6'

– 30 Snatches S@3

Then,
– 20 Snatches S@2 (partner in prison)

Then,
– 10 Snatches (partners in prison)

Hommes : 60 kg
Femmes : 42,5 kg

jour 3

dimanche

wod 6

Flashback

AMRAP. For reps. Time cap 12'

– 49 GHD Sit Ups @share / 29 Cal Over’Run @share
– 9 D-Ball Shoulder Squats S@2 (P3 Suitcase Hold)
– 6 Burpees Rope Climb (D-Ball Shoulder Hold S@2)
– 9 D-Ball Shoulder Squats S@2 (P3 Suitcase Hold)

Hommes : D-Ball 70 kg / 2 x 60 kg
Femmes : D-Ball 40 kg / 2 x 60 kg

wod 7

Diddy Kong Team

For time. Time cap 6'

– 27 Chest to Bar S@2
– 5m Handstand Walk S@2
– 5m Handstand Walk with 2 pirouettes
– 10m Handstand Walk S@2

– 27 Chest to Bar S@2
– 10m Handstand Walk S@2
– 5m Handstand Walk with 2 free HSPU
– 15m Handstand Walk S@2

– 27 Chest to Bar S@2
– 15m Handstand Walk S@2

wod 8

The Famous Partnership

For time. Time cap 6'

HHF :
– 50 Cal Ergo (20 Cal Row / 30 Cal Echo Bike)
– 18 Worm Clean and Jerks
– 50 Cal Ergo (20 Cal Row / 30 Cal Echo Bike)
– 21 Worm Clean and Jerks

HHH :
– 55 Cal Ergo (20 Cal Row / 35 Cal Echo Bike)
– 18 Worm Clean and Jerks
– 55 Cal Ergo (20 Cal Row / 35 Cal Echo Bike)
– 21 Worm Clean and Jerks

vivez l'expérience

de l'intérieur

3 jours de compétition, 10 000 spectateurs, une ambiance électrique.

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