Finals Workouts

Workout Details

• Fri, July 24
• Sat, July 25
• Sun, July 26
1. Reboot

   Max-calorie row in 10 minutes

   Every 2 minutes, perform 10 burpees.

   Rest 2 minutes

   Max-calorie ski in 10 minutes

   Every 2 minutes, perform 10 burpees.

2. The Alameda

   27-21-15-9 reps for time of: 

   Pull-ups

   Hang cleans

   40-foot front-rack walking lunge

   14-15: 65/95 lb

   16-17: 85/115 lb

3. Upload

   For load:

   Hang snatch + snatch

   Time cap: 6 minutes

4. Shark Tank

   As many reps as possible in 9 minutes of:

   2-4-6-8-10 … etc.

   Thrusters 

   Echo bike calories

   14-16: 65/95 lb

   16-17: 85/115 lb

5. Catalyst

   For time:

   5 shuttle sprints

   9 bar muscle-ups

   80-foot handstand walk

   6 bar muscle-ups

   80-foot handstand walk

   3 bar muscle-ups

   80-foot handstand walk

   5 shuttle sprints

   Time cap: 6 minutes

6. 5-Minute Limit

   For time:

   50 wall-ball shots

   30 toes-to-bars

   10 alternating D-ball to shoulder

   Bear-hug carry to finish

   Time cap: 5 minutes

   All divisions: 14/20-lb medicine ball to a 9/10-foot target

   14-15: 70/100-lb D-ball

   16-17: 100/150-lb D-ball