workouts 2026

ÉDITION

individuel

jour 1

vendredi

wod 1

Roxy

AMRAP 20'

BOYS
10 (20-30-40 etc) cal Echo Ski
Roxy couplet*
10 (20-30-40 etc) cal Echo Row
Roxy couplet*
10 (20-30-40 etc) cal Echo Bike
Roxy couplet*

GIRLS
8 (16-24-32 etc) cal Echo Ski
Roxy couplet*
8 (16-24-32 etc) cal Echo Row
Roxy couplet*
8 (16-24-32 etc) cal Echo Bike
Roxy couplet*

*Roxy couplet : 40 DU + 6 SA devil deadlift. Move your objects (Rope + DB) forward.

DB : 15 kg DB : 22,5 kg

wod 2

Never Walk Alone V2

For time

25 GHD sit ups
15 squat snatches
1 length of front rack walking lunges (5m)

35 GHD sit ups
15 squat snatches
1 length of front rack walking lunges (5m)

Then
45 GHD sit ups
1 length of overhead walking lunges (10m)

Then, sprint to the mat.

Barbell : 45 kg Barbell : 70 kg

jour 2

samedi

wod 3

Death Race

4 rounds of 3mn AMRAP, alternating A & B

A) 4 rounds
11 chest to bar
1 shuttle run (move your plot)
Then,
ITRT : max cal Echo Ski

B) 4 rounds
2 burpees rope climb
1 shuttle run (move your plot)
Then,
ITRT : max cal Echo Ski

*If you don’t complete the cash-in, workout is over.

Rope : 3,5 m Rope : 3,8 m

wod 4

Mad Max

For max load

1rm clean and jerk

Following this schema :
4 rounds
30s lift
90s loading

Barre libre

wod 5

Fury Road

For time

20 facing burpee box jump-overs
1 length heavy odd object carry
15 facing burpee box jump-overs
1 length heavy odd object carry
10 facing burpee box jump-overs
1 length heavy odd object carry

Then, sprint to the mat.

Box : 20 inch · Odd object : 70 kg
Box : 24 inch · Odd object : 100 kg

jour 3

dimanche

wod 6

The Revenant

AMRAP 11' with a weighted backpack

36 wall ball box step-overs @24/20
(move your wall ball to the rig)
24 double KB deadlifts
5 lengths of farmer carry
48 wall ball shots
5 lengths of farmer carry
24 double KB deadlifts
36 goblet reverse lunges

In the remaining time :
Max Single arm KB clean to box step-up @20 inch for all

KB : 2x24 kg · WB : 9 kg · BAG : 6 kg · Box : 20 inch
KB : 2x32 kg · WB : 12 kg · BAG : 9 kg · Box : 24 inch

wod 7

No Risk, No Glory

For time

Femmes : 15 ring muscle ups* / 20 cal Echo bike / 20 bar muscle ups*
Hommes : 20 ring muscle ups* / 30 cal Echo bike / 20 bar muscle ups*

Then, sprint to the mat.

*break = 1 Parnasse Run

wod 8

Trust Yourself

For time

5 thrusters
15m handstand walk
7 thrusters
15m handstand walk
9 thrusters
15m handstand walk

Then, sprint to the mat.

Barbell : 55 kg
Barbell : 80 kg

team

jour 1

vendredi

wod 1

Wormflow

AMRAP 19'

10 cal Echo Ski / 10 cal Echo Row
Worm complex
10 cal Echo Bike / 50 DU
Worm complex

20 cal Echo Ski / 20 cal Echo Row
Worm complex
20 cal Echo Bike / 100 DU
Worm complex

30 cal Echo Ski / 30 cal Echo Row
Worm complex
30 cal Echo Bike / 150 DU
Worm complex

etc.

*Worm complex : 5 S2OVH + 5m worm lunges + 5 S2OVH

wod 2

Jorge’s Legacy

For time

30 GHD sit-ups S@2
15 squat snatches S@2
24 GHD sit-ups S@2
12 squat snatches S@2
18 GHD sit-ups S@2
(move barbells forward)
9 squat snatches S@2
12 GHD sit-ups S@2
6 squat snatches S@2
6 GHD sit-ups S@2
3 squat snatches S@2

Then, sprint to the mat.

Barbell : 45 kg
Barbell : 70 kg

jour 2

samedi

wod 3

Earn Your Spot

3 windows of 4' work

In each window, for reps,
3 rounds of
2 burpees rope climb S@2
1 Shuttle run S@3 (move your plot)
11 Chest to bar S@2
1 Shuttle run S@3 (move your plot)

Then,
In the remaining time
Max facing burpee BJO + Max cal echo ski

*If you don’t complete the cash-in, workout is over.

Box : 24 inch · Rope : 3,5 m
Box : 24 inch · Rope : 3,8 m

wod 4

All In

For max load

1rm clean and jerk

Following this schema :
9 rounds
30s lift
30s loading

Barre libre

wod 5

Flash

For time

60m Handstand walk S@2
1 length of odd object carry by 3
60 toes to bar S@2
1 length of odd object carry by 3
60m Handstand walk S@2
1 length of odd object carry by 3

Then, sprint to the mat.

Odd object : 60 kg
Odd object : 80 kg

jour 3

dimanche

wod 6

No Risk, No Legacy

2 parties : For time (cap 7') + AMRAP 7' (Locked In)

0-7′ : FOR TIME (time cap 7′)
15 muscle ups (rmu-bmu-bmu) S@3*
90/75 cal echo bike SHARE
15 muscle ups (rmu-bmu-bmu) S@3*

Then, sprint to the mat.

*break = 1 partner Parnasse Run (120m)

7-9′ : REST (put on your weighted backpack)

LOCKED IN
9-16′ : AMRAP 7′ (with a weighted backpack)
48 double KB deadlifts S@2 – 32 cal echo row
24 box jump-overs (step down) S@2 (partner suitcase hold)
48 wall ball shots SHARE (partner suitcase hold)
24 box jump-overs (step down) S@2 (partner suitcase hold)

In the remaining time
max goblet reverse lunges S@2 + max cal echo row

Backpack : 4,5 kg · KB : 2x24 kg · WB : 9 kg · Box : 20 inch · Suitcase : 2x50 kg
Backpack : 9 kg · KB : 2x32 kg · WB : 12 kg · Box : 24 inch · Suitcase : 2x50 kg