Monkeying Around
10 Minute – As Many Reps As Possible
Set your timers for 10 minutes and get ready to push your limits as you strive for as many reps as possible in this thrilling event. It’s all about strength, endurance, and determination! Athlete 1 will start by hanging on the bar while athlete 2 is working through 2 rounds of your variation of toes to bar and box jump overs! After athlete 2 is done with their 2 rounds, athletes will swap. If an athlete drops from the bar- all movement stops until the athlete is hanging again.
Athlete 1: Bar Hang
Athlete 2: 2 Rounds: 10 toe to bar, 10 box jump overs
then switch
Athlete 1: 2 rounds: 10 toe to bar, 10 box jump overs
Athlete 2: Bar hang
Hang Modifications
RX: Hang
Intermediate: Hang
Scaled: Hang
Baseline: Hang
A: Hang
B: Hang 10 seconds
C/D Upper: Medicine Ball OH Hold 8/6 (or dumbbell)
C/D Lower: Wall Sit
Toes to Bar Modifications
RX: Toes To Bar
Intermediate: Toes To Bar
Scaled: Knee Raises
Baseline: Knee Raises
A: Knee Raises
B: 5 Lying Toes To Rig
C/D Upper: Medicine ball Halo 8/6 (or dumbbell)
C/D Lower: 5 Lying Toes To Rig
Box Jump Over Modifications
RX: 10 box jump overs (24/20)
Intermediate: 10 box jump overs (24/20)
Scaled: step up and overs (20/16)
Baseline: step up and overs (16/14)
A: step up and overs (16/14)
B: step up and over (12/12) (stand by rig- can use to assist)
C/D Upper: Russian Twists (5/3lb)
C/D Lower: step up and overs (12/12)
Push the Limits
15 Min Time Cap
100 cal Echo Bike
50 HSPU
50 Syncro Alternating SA DB Thruster 50/35
Bike Modifications:
RX: 100 (M/M) 80 (F/F) 90 (M/F)
Intermediate: 80 (M/M), 65 (F/F), 72 (M/F)
Scaled: 65 (M/M), 50 (F/F), 58 (M/F)
Baseline: 60 (M/M), 45 (F/F), 53 (M/F)
RX + Tier A = 70 (M/M) 65 (F/F) 67 (M/F)
RX + Tier B = 60 (M/M) 55 (F/F) 57 (M/F)
RX + Tier C/D Upper = 50 (M/M) 45 (F/F) 47 (M/F) SKI ERG and ECHO BIKE
RX + Tier C/D Lower = 40 (M/M) 35 (F/F) 37 (M/F)
Intermediate + Tier A =65 (M/M) 60 (F/F) 63 (M/F)
Intermediate + Tier B = 55 (M/M) 50 (F/F) 53 (M/F)
Intermediate + Tier C/D Upper = 45 (M/M) 40 (F/F) 43 (M/F) SKI ERG and ECHO BIKE
Intermediate + Tier C/D Lower = 35 (M/M) 30 (F/F) 33 (M/F)
Scaled + Tier A = 60 (M/M) 55 (F/F) 57 (M/F)
Scaled + Tier B = 50 (M/M) 45 (F/F) 47 (M/F)
Scaled + Tier C/D Upper =40 (M/M) 35 (F/F) 37 (M/F) SKI ERG and ECHO BIKE
Scaled + Tier C/D Lower = 30 (M/M) 25 (F/F) 27 (M/F)
Baseline + Tier A = 55 (M/M) 50 (F/F) 53 (M/F)
Baseline + Tier B = 45 (M/M) 40 (F/F) 43 (M/F)
Baseline + Tier C/D Upper = 35 (M/M) 30 (F/F) 33 (M/F) SKI ERG and ECHO BIKE
Baseline + Tier C/D Lower = 25 (M/M) 20 (M/F) 23 (M/F)
HSPU Modifications:
RX: as written
Intermediate: 24/20 feet on box HSPU
Scaled: push ups
Baseline: push ups
A: push ups
B: box push up
C/D Upper: OH Press 5/3
C/D Lower: glute bridges
SA DB Thruster Modifications:
RX: as written
Intermediate: 35/20
Scaled: 20/15
Baseline: 10/8
A: 8/5
B: 5/3
C/D Upper: touch feet to OH Press 5/3
C/D Lower: Chair Squat stand up, jump
Heavy Climb
6 minute cap – Dumbbell Snatch Ladder Relay
Set your clocks for 6 minutes and prepare for an intense challenge! The relay starts with the first person taking on 30 snatches, followed by the second person matching the feat with another 30 snatches.
But wait, there’s more! It’s a test of endurance as the cycle continues with 20 snatches each for both team members at a higher weight, ensuring every ounce of energy is poured into each lift.
And here’s the grand finale: The first person steps up to the plate to unleash their maximum reps at a higher weight, setting the stage for an electrifying finish. Then it’s the second person’s turn to show their strength and determination.
30 snatches 50/35lb switch after partner 1 completes
20 snatches 70/50lb switch after partner 1 completes
Max reps 100/70lb one person at a time starting with partner 1 completes
Snatch Modifications
RX: as written
Intermediate:
- 30: 35/20lb
- 20: 50/35lb
- Max: 70/50lb
Scaled
- 30: 20/10lb
- 20: 25/15lb
- Max: 35/20lb
Baseline
- 30: 15/10lb
- 20: 20/15lb
- Max: 25/20lb
- A
- 30: 10/8lb
- 20: 15/10lb
- Max: 20/15lb
- B:
- 30: 8/5lb
- 20: 10/8lb
- Max: 15/10lb
- C/D Upper: (snatch from lap)
- 30: 5/3lb
- 20: 8/5lb
- Max: 10/8lb
- C/D Lower:
- 30: lunges
- 20: frog jumps (sit to medball)
- Max: broad jumps (5 feet)
The Traveler
9 minutes
Strap in for the first leg: Athlete 1 kicks things off with rowing for calories, pulling hard to rack up those calories as quickly as possible. But wait, there’s more! Athlete 1 also tackles a max carry after they finish rowing to their allotted calories until their 4 minutes are up.
After four minutes of sheer determination, there’s a lightning-fast one-minute transition before Athlete 2 begins.
Next, Athlete 2 is on a mission to complete their version of 150-foot farmers carry, testing their grit and grip. And just like Athlete 1, they switch gears into a max row for the remaining time in their 4 minutes.
Partner 1: 4 minutes running clock complete calorie row and then max carry in the remaining time.
1 min transition between athletes
partner 2: 4 minutes running clock- complete 150 Foot Farmers Carry and then max row in the remaining time. C
Total Score is: Carry + Row
Row Modifications:
RX: 40/36 cals
Intermediate: 36/32 cals
Scaled: 32/28 cals
Baseline: 24/20 cals
A: 20/16 cals
B: 14/10 cals
C/D Upper: 10/8 cals
C/D Lower: 6 shuttle runs
Farmers Carry Modifications:
RX: 100/70
Intermediate: 70/50
Scaled: 35/20
Baseline: 20/15
A: 15/10
B: 10/5
C/D Upper: Rope pull (PrX battle rope)
C/D Lower: Rogue Magic Carpet Sled (25/15)
The Jet
12 minute time cap
4Rounds
15 Bar Muscle Ups
15 Synchro Burpees over line
Muscle Up Modifications
RX: as written;
Intermediate: Pull Ups
Scaled: Ring Rows
Baseline: Ring Rows
A: Ring Rows
B: Ring Rows
C/D Upper: Banded pull downs with pvc pipe (purple bands)
C/D Lower: banded good mornings (green band)
Burpee Modifications
RX: as written
Intermediate: as written
Scaled: Burpee to a box
Baseline: as written
A: as written
B: Burpee to a box (20 in)
C/D Upper: WB to target
C/D Lower: lower body russian twists (moving legs over a line)
Thank you to our sponsors
