“Black Eyed Peas”
(score is total reps for all 3 parts)
**all lengths are 25 feet
[At 0:00]
AMRAP 12:00
-21/15 Calorie AirBike
-4 Length Sandbag Carry 150/100lb
-2 Length Handstand Walk
-15/12 Calorie AirBike
-4 Length Sandbag Carry 150/100lb
-2 Length Handstand Walk
-9/7 Calorie AirBike
-4 Length Sandbag Carry 150/100lb
-2 Length Handstand Walk*
*sub 2 Wall Walks for each HSW Length
…
[At 16:00]
AMRAP 12:00
-21/15 Calorie Ski
-21 DB Thrusters*
-4 Length Farmer’s Carry*
-15/12 Calorie Ski
-15 DB Thrusters*
-4 Length Farmer’s Carry*
-9/7 Calorie Ski -9 DB Thrusters*
-4 Length Farmer’s Carry*
*50/35lb per Hand
…
[At 32:00]
Every 2 Min x 3 Sets:
-20 GHD Sit-Ups
-Max Row Cals In Remaining Time
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“7-Eleven”
[24 min Time Cap]
7 Rounds for Time (Event 1)
-16 Dumbbell Step-Ups 24/20” 50/35lbs
-11 Toes-to-Bar
-7 Burpees to 8/7ft Touch
*you must touch the target with both hands
…
In remaining time (Event 2)
-Establish 1RM Clean & Jerk
*the event 1 score is your time (or) number of completed reps
*the event 2 score is your load lifted in pounds
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Skid Marks”
For Time
16-14-12-10-8-6 DB Thrusters*
1-2-3-4-5-6 Wall Walk
*50/35lb per Hand
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Sir Axlerod”
4 Rounds for Time
-20 Calorie AirBike
-15 Axle Bar Clean & Jerk* 135/95lb
-10 Bar-Facing Burpee
-50’ Bear Hug Sandbag Carry 150/100lb
*or 155/105lb on a regular barbell, no hookgrip
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“El Fin”
Every 10 Minutes x 3 Sets:
[Complete Acts In Any Order]
Act I: AMRAP 6:00
-15-12-9 Calorie AirBike* (F: 12-9-6)
-6 DB Squat Snatch 50/35lb
Act II: AMRAP 6:00
-36 Double Under
-12 Toes-to-Bar
-4 Wall Walk
Act III: AMRAP 6:00
-5 Squat Clean Thrusters 165/110lb
-10 Cleared Box Jump Over** 20” (M&F)
*must reset the bike
**box facing jump & land {score is total reps}
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
see next page for more workouts