Tests
Training
Test
“Annie”
50-40-30-20-10
Doubles Unders; 1/2 Double Unders (25-20-15-10-5); Single Unders; 1/2 Single Unders
AbMat Sit-ups; 1/2 AbMat Sit-ups (25-20-15-10-5)
Training #1
8 Rounds
8 Handstand Push-ups; 4 Handstand Push-ups; 10 Sec. Handstand Hold+8 Push Presses @ 45% Bodyweight; 8 Push Presses @ 35% Bodyweight; 8 Push Presses @ 25% Bodyweight
8 Chest-to-bar Pull-ups; 4 Chest-to-bar Pull-ups; 8 Bar Kips+8 Ring Rows (Change angle of ring row based on ability)
8 Box Jumps (30/24; 24/20; 20/16; 16/12; 12/8)
Training #2
15 Ring Muscle-ups; 7 Ring Muscle-ups; 7 Jumping Ring Muscle-ups; 15 Ring Kips+15 Ring Rows (Change angle of ring row based on ability)
60 Pistols; 60 Pistols Standing on Box; 60 Pistols Sitting on Box; 60 Pistols Sitting on Box and Pulling w/ Upright (Change amount of pull from upright based on ability)
Training #3
3 Rounds
20 Push-ups; 10 Push-ups; 20 Elevated Push-ups (Change elevation based on ability)
20 Toes-to-bars; 10 Toes-to-bars; 20 Knee Raises; 10 Knee Raises
20 Pull-ups; 10 Pull-ups; 20 Bar Kips+20 Ring Rows (Change angle of ring row based on ability)
Test
“Karen”
150 Wallballs (20/14; 14/10; 10/6; 6/4)
Training #1
70 Power Snatches (75/50; 65/45; 55/40; 45/35; 35/25)
50 Burpees; 35 Burpees; 20 Burpees
30 Ring Dips; 15 Ring Dips; 30 Box Dips; 15 Box Dips
Training #2
10 Min. AMRAP
10 Kettlebell Swings (53/35; 44/26; 35/18; 26/15; 18/12)
10 Pull-ups; 5 Pull-ups; 10 Bar Kips+10 Ring Rows; 5 Bar Kips+5 Ring Rows (choose ring row angle that fits ability)
Training #3
4 Rounds
12 Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)
12 Sumo Deadlift High Pulls (95/65; 80/55; 65/45; 50/35; 35/25)
12 Push-ups; 6 Push-ups; 12 Elevated Push-ups (Choose elevation level that fits ability)
12 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)
Heavy
“DT”
5 Rounds
12 Deadlifts (155/105; 135/95; 115/80; 95/65; 80/55)
9 Hang Power Cleans (155/105; 135/95; 115/80; 95/65; 80/55)
6 Push Jerks (155/105; 135/95; 115/80; 95/65; 80/55)
Light
“Open 14.2”
From 0:00-3:00
10 Overhead Squats (95/65; 80/55; 65/45; 50/35; 35/25)
10 Chest-to-bar Pull-ups; Pull-ups; Ring Rows (Parallel); Ring Rows (45 degree); Ring Rows (60 degree)
From 3:00-6:00
12 Overhead Squats (95/65; 80/55; 65/45; 50/35; 35/25)
12 Chest-to-bar Pull-ups; Pull-ups; Ring Rows (Parallel); Ring Rows (45 degree); Ring Rows (60 degree)
From 6:00-9:00
14 Overhead Squats (95/65; 80/55; 65/45; 50/35; 35/25)
14 Chest-to-bar Pull-ups; Pull-ups; Ring Rows (Parallel); Ring Rows (45 degree); Ring Rows (60 degree)
*Rest for remainder of 3:00 period after finishing prescribed work.
*Continue pattern until unable to complete prescribed work in prescribed period.
Long
“Wittman”
7 Rounds
15 Kettlebell Swings (53/35; 44/26; 35/18; 26/15; 18/10)
15 Power Cleans (95/65; 80/55; 65/45; 50/35; 35/25)
15 Box Jumps (24/20; 20/16; 16/12; 12/8; 10/6)
Bodyweight
“JT”
21-15-9
Handstand Push-up; 12-9-6 Handstand Push-up; 45% BW S2OH; 35% BW S2OH; 25% BW S2OH
Ring Dip; 12-9-6 Ring Dip; 12-9-6 Bar Dip; Box Dip; 12-9-6 Box Dip
Push-up; Push-up; 12-9-6 Push-up; Kneeling Push-up; 12-9-6 Kneeling Push-up
Endurance
Row 2k
Speed
Run 400m
Power lift
1 RM Back Squat
Olympic lift
1 RM Hang Snatch
Heavy
“Amanda”
9-7-5
Muscle-up
Squat Snatch (135/95)
Light
5 Rounds
12 Wall Balls (20/14)
12 Toes-to-bars
Long
“Murph”
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
Partition pull-ups, push-ups, and air squats however you please.
Bodyweight
100 Burpees for time
Endurance
Run 2 miles
Speed
Row 500m
Power Lifts
1 RM Front Squat
Olympic Lifts
1 RM Split Jerk
320 Gym 