4 THE HELL OF IT COMP WORKOUTS

WORKOUT 1:

10 MINUTE CAP:

60 CLEAN & JERKS (60KG/40KG)

60 SYNC BAR FACING BURPEES

*1 ATHLETE MUST BE HOLDING A SANDBAG IN THE GUT IN ORDER FOR 

WORK TO BE COMPLETED

WORKOUT 2:

10 MINUTE AMRAP:

10 CALORIE ROW

10 BOX JUMP OVERS

1 CLEAN (ANY HOW)

*YOU GO I GO ROUNDS, SCORED ON REPS/ROUNDS COMPLETED

AND TOTAL COMBINED MAX LIFTS FROM EACH ATHLETE.

WORKOUT 3:

8 MINUTE CAP:

15 TOES TO BAR/ 18 KNEE RAISES

15 DOUBLE DUMBBELL SQUATS (22.5KG/15KG)

15 CALORIE SKI

*1 ROUND TO BE COMPLETED BY EACH ATHLETE IN A SPRINT

FORMAT. ONCE SKI IS COMPLETED MOVE BACK TO THE RIG TO TAG

THE NEXT ATHLETE AND TO FINISH THE WORKOUT.

FINAL:

FOR TIME:

90 CALORIE BIKE ERG (SWITCH EVERY 10 CALS)

75 ALT KETTLEBELL SNATCHES (24KG/16KG)

60 DOUBLE UNDERS (EACH, OR 100 SINGLE UNDERS)

12 ROPE CLIMBS (SWITCH ATHLETE EVERY ROPE CLIMB, OR 3 ROPE 

CLIMB PULL UPS)