THE FOUNTAIN ON EARTH 2.0
300m RUN
10 Sandbag Cleans
20m Sandbag Carry (10+10m)
60 Heavy DU
Élite: 70/50kg
Máster +35: 70/50kg – 8 Sandbag Cleans – 40 Heavy DU
Intermediate: 50/30kg – 40 Heavy DU
FROM THE HEART
42 Wall Ball
21 Bar Facing Burpee
12 Snatch
30 Wall Ball
15 Bar Facing Burpee
9 Snatch
18 Wall Ball
9 Bar Facing Burpee
6 Snatch
Élite: Medball 9/6 kg | Snatch 80-90-100kg / 55-63-70kg
Máster +35: Medball 9/6 kg | Snatch 50-60-70kg / 35-40-45kg
Intermediate: Medball 9/6 kg | Snatch 50-60-70kg / 35-40-45kg – 40 Heavy DU
WICKED GAME
ELITE
30/20/10
Toes to Bar
Box Jump Over
INTO
3 ROUNDS
5 Devil Press
10m Hand Stand Walk
With 1 pirouette at 2.5 m
(5 m out unbroken + 5 m back unbroken)
*In the 3rd round, perform only 5 m (out) + pirouette halfway
Élite: DB 2 x 22,5kg / DB 2 x 15kg
WICKED GAME
MASTER & INTERM
30/20/10
Toes to Bar
Box Jump Over
INTO
3 ROUNDS
5 Devil Press
5 Wall Climb (Round 1 + Round 2)
In the 3rd round, perform only 5 Devil Press and run to the finish line.
Máster: DB 2 x 22,5kg / DB 2 x 15kg
Intermediate: DB 2 x 22,5kg / DB 2 x 15kg
YOU & ME
COMPLEX
1 Clean
1 Front Squat
1 Hang Clean
Elite: Barbell 20 / 15kg
Máster +35: Barbell 20 / 15kg
Intermediate: Barbell 20 / 15kg
GETTING LOST
ELITE
* 10 Hand Stand Push Up /
** 1 Rope Climb + 1 Legless Rope Climb
10m Yoke Carry
*Round 1-3-5-7-9 perform HSPU
**Round 2-4-6-8-10 perform Rope Climb
Élite: Yoke 160 / 120 kg
GETTING LOST
MASTER & INTERM
* 10 Hand Stand Push Up /
** 2 Rope Climb
10m Yoke Carry
*Round 1-3-5-7-9 perform HSPU
**Round 2-4-6-8-10 perform Rope Climb
Master +35: Yoke 140 / 110 kg
Intermediate: Yoke 140 / 110 kg
WARRIOR´S LAST EFFORT
ELITE
30/20 Cal Assault Bike
12 Ring Muscle Up
*10m DB Walking Lunge
9 Ring Muscle Up
**10m DB Walking Lunge
6 Ring Muscle Up
***10m DB Walking Lunge
*Round 1 – Farmer Carry
**Round 2 – Front Rack
***Round 3 – Over Head
Élite: DB 2 x 22,5 kg / 2 x 15 kg
WARRIOR´S LAST EFFORT
MASTER & INTERM
30/20 Cal Assault Bike
12 BAR Muscle Up
*10m DB Walking Lunge
9 BAR Muscle Up
**10m DB Walking Lunge
6 BAR Muscle Up
***10m DB Walking Lunge
*Round 1 – Farmer Carry
**Round 2 – Front Rack
***Round 3 – Over Head
Máster +35: DB 2 x 22,5 kg / 2 x 15 kg
Intermediate: DB 2 x 22,5 kg / 2 x 15 kg
Round 1: Athletes 1 & 2 perform DU while Athletes 3 & 4 hold the Sandbag. Athletes can switch on the rope at any time.
Round 2: Athletes 3 & 4 perform DU while Athletes 1 & 2 hold the Sandbag. Sandbag Cleans: Always performed as a Synchro 2. Athletes can rotate freely between all 4 team members as they wish.
THE FOUNTAIN ON EARTH 2.0
80 Heavy DU*
300m Run (all together)
80 Heavy DU
300m Run (all together)
15 Sandbag Cleans* Synchro 2
300m Run (all together)
15 Sandbag Cleans Synchro 2
RX: 70/50kg Sandbag
Intermediate: 50/30kg | 60 Heavy DU
Scaled: 50/30kg | 80 Simples Heavy
FROM THE HEART
42 Partner Wall Ball (A1+A2)
21 Burpees Over The Worm (A1+A2+A3+A4)
12 Snatch SyncHro (A3+A4)
30 Partner Wall Ball (A3+A4)
15 Burpees Over The Worm (A1+A2+A3+A4)
9 Snatch SyncHro (A1+A2)
18 Partner Wall Ball (A1+A2)
9 Burpees Over The Worm (A1+A2+A3+A4)
6 Snatch SyncHro (FREE)
RX: 50-60-70kg / 35-40-45kg
Intermediate: Snatch 43-50-60kg / 30-35-40kg
Scaled: Snatch 40-43-50kg / 25-30-35kg
WICKED GAME
RX TEAMS
75 Hand Stand Push Up (4)
50 Toes To Bar Synchro (2)
25 Devil Press (2)
15 Worm Clean and Jerk
RX: DB 2 x 22,5kg / DB 2 x 15kg
WICKED GAME
INTERMEDIATE TEAMS
60 Hand Stand Push Up (4)
40 Toes To Bar Synchro (2)
20 Devil Press (2)
12 Worm Clean and Jerk
Intermediate: DB 2 x 22,5kg / DB 2 x 15kg
WICKED GAME
SCALED TEAMS
60 Hand Stand Push Up (4)
40 Toes To Bar Synchro (2)
20 Devil Press (2)
10 Worm Clean and Jerk
Scaled: DB 2 x 15kg / DB 2 x 12,5kg
YOU & ME
COMPLEX
1 Clean
1 Front Squat
1 Hang Clean
RX: Barbell 20 / 15kg
Intermediate: Barbell 20 / 15kg
Scaled: Barbell 20 / 15kg
GETTING LOST
RX TEAMS
By In
4 x 20m Yoke Carry
* Female athlete performs first
INTO
9 Rope Climb
15 Thruster Synchro
6 Rope Climb
15 Thruster Synchro
3 Rope Climb
15 Thruster Synchro
RX: Yoke 140 / 120 kg | Barbell 60 / 40 kg |
DB 2 x 22,5 / 2 x 15 kg
GETTING LOST
INTERMEDIATE & SCALED TEAMS
By In
4 x 20m Yoke Carry
* Female athlete performs first
INTO
7 Rope Climb
15 Thruster Synchro
5 Rope Climb
15 Thruster Synchro
3 Rope Climb
15 Thruster Synchro
Intermediate: Yoke 120 / 110 kg | Barbell 50 / 35 kg DB 2 x 17,5 / 2 x 15 kg
Scaled: Yoke 120 / 100 kg | Barbell 40 / 30 kg |
DB 2 x 15 / 2 x 12,5 kg
WARRIOR´S LAST EFFORT
RX TEAMS
50 Cal Assault Bike (1 WORKING) 3 in worm hold
15 RMU + BMU (Synchro 2)
10m Worm Walking Lunge
12 RMU + BMU (Synchro 2)
10m Worm Walking Lunge
9 RMU + BMU (Synchro 2)
10m Worm Walking Lunge
WARRIOR´S LAST EFFORT
INTERMEDIATE TEAMS
50 Cal Assault Bike (1 WORKING) 3 in worm hold
40 Pull Up (Syncro 2)
10m Worm Walking Lunge
20 Chest To Bar (Syncro 2)
10m Worm Walking Lunge
10 BMU (Syncro 2)
10m Worm Walking Lunge
WARRIOR´S LAST EFFORT
SCALED TEAMS
50 Cal Assault Bike (1 WORKING) 3 in worm hold
40 Pull Up (Syncro 2)
10m Worm Walking Lunge
20 Pull Up (Syncro 2)
10m Worm Walking Lunge
10 Pull Up (Syncro 2)
10m Worm Walking Lunge
