The GET STRONG Throwdown

Maria: The Maria workout comes from the longstanding tradition we have with all of our mission teams that finish the week with a nearly 7k run followed by 137 steps taking you to the top that leads to breathtaking views of Ocotal and Mozonte. At the top we finish with 100 synchronized air squats. Although difficult this workout has become a favorite as we end each trip reflecting on all that God has done during that week and encouraged by all He will continue to do!

RX
1 mile run (together) 
137 Box Step Ups (50/35#) 1 DB (shared) 20 inch 
100 Synchronized Squats

INTERMEDIATE 
1 mile run (shared) 
137  Box Step Ups (35/20#) 1 DB (shared) 20 inch 
100 Synchronized squats 

SCALED 
1600 meter row (shared) 
137 Box Step Ups (shared) 18 inch 
100 Squats (shared) 

Ocotal: This is where it all started. A small town 5 hours north of Managua (the capital city) located just twenty minutes from the Honduran border. It’s here where nearly 12 years ago God led Scott Batson to start a fitness ministry to reach that community with the Gospel of Jesus Christ. Ocotal is now in many ways the HQ of Get Strong Ministries where we have Crossfit Get Strong and where nearly all of our teams end up serving in and through that gym to be a light in the community and share the hope of the Gospel! 

RX
For time:
100/80 Bike Calories 

(Alternate as desired)

INTERMEDIATE 
80/60 Bike Calories 

(Alternate as desired)

SCALED
60/40 Bike Calories 

(Alternate as desired)

RX
With remaining time in 12:00 after completing bike cals….

Find Heavy Complex :
Athlete 1: 1 Power Clean/Front Squat/Shoulder to Overhead 
Athlete 2: 1 Power Snatch/Overhead Squat 

*1 athlete lifts at a time, 2 bars 

INTERMEDIATE 
With remaining time in 12:00 after completing bike cals….

Find Heavy Complex :
Athlete 1: 1 Power Clean/Front Squat/Shoulder To Overhead 
Athlete 2: 1 Power Snatch/Overhead Lunge per leg 

*1 athlete lifts at a time, 2 bars 

SCALED
With remaining time in 12:00 after completing bike cals….

Find Heavy Complex :
Athlete 1: 2 Power Clean/1 Shoulder To Overhead 
Athlete 2: 3 Power Snatch 

*1 athlete lifts at a time, 2 bars 

The 148: This comes from 1 Timothy 4:8 which is the foundational verse of Get Strong Ministries. We love training physically but as this passage teaches us, it’s of little value in comparison to the infinite worth of training spiritually as it offers hope not just for this life but the life to come! 

“Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.”

1 Timothy 4:8 NLT

RX 
100 Double Unders 
40 Handstand Pushups 
80 GHD Sit-ups 
100 Double Unders 
40 Chest To Bar Pullups 
80 Toes To Bar 

(*Alternate with your partner as needed)

INTERMEDIATE
50 Double Unders 
40 DB Push Press 35/20# 
80 Weighted Sit-ups 
50 Double Unders 
40 Sumo Deadlift High Pulls 95/65# 
80 Hanging Knee Raises 

(*Alternate with your partner as needed)

SCALED 
100 Single Unders 
40 Hand Release Pushups 
80 V ups 
100 Single Unders 
40 Ring Rows 
80 Abmat Sit-ups 

(*Alternate with your partner as needed)