The Fittest 3 2025

RX

AMRAP 15

Buy-in: 700m Team Run

Into, Round for Round

5 Bar Muscle-ups

5 KB Thrusters, 2x32/24kg

15m KB Farmers Carry, 2x32/24kg

INTERMEDIATE

AMRAP 15

Buy-in: 700m Team Run

Into, Round for Round

5 Chest-to-bar Pull-ups

5 KB Thrusters, 2x24/16kg

15m KB Farmers Carry, 2x24/16kg

SCALED

AMRAP 15

Buy-in: 700m Team Run

Into, Round for Round

5 Pull-ups (band optional)

5 Single Arm KB Thrusters, 24/16kg

15m KB Farmers Carry, 2x24/16kg

SCALING ALTERNATIVES FOR SCALED ONLY!

5 Pull-ups (banded) OR 10 Burpees

5 Single Arm KB Thrusters OR 10 Goblet Squats

In the scoring it will be 2:1 meaning 2 Burpees will count for 1 Pull-up rep on the scoresheet and 2 Goblet Squats will count for 1 Thruster rep on the scoresheet.

On 3-2-1-Go, all 3 athletes will complete a buy-in of a 700m run together holding a rope. Once your team has returned to your lane athletes will complete round for round (1 working, 2 resting) of 5 Muscle-ups/Pull-ups into 5 Kettlebell Thrusters and finishing with a 15m Kettlebell Farmers Carry.

As soon as the first athlete completes their FULL round, then athlete 2 may begin their round. You will continue in this round for round fashion for the remaining time of the 15 minute window.

Your teams score will be the total reps completed. The buy-in run does NOT count towards anything.

RX

6x 2:30 Intervals, 2 athletes working, 1 athlete resting

A1: 15/12 Calorie Row

A2: 15 Box Jump Overs, 30/24”

Then swap,

Max Synchro Toes-to-bar

INTERMEDIATE

6x 2:30 Intervals, 2 athletes working, 1 athlete resting

A1: 15/12 Calorie Row

A2: 15 Box Jump Overs, 24/20”

Then swap,

Max Synchro Toes-to-bar

SCALED

6x 2:30 Intervals, 2 athletes working, 1 athlete resting

A1: 15/12 Calorie Row

A2: 15 Box Get Overs, 24/20”

Then swap,

Max Synchro Knee Raises

On 3-2-1-Go 2 athletes will begin on separate exercises, 1 athlete on the row and 1 athlete on the box jump overs. Once BOTH athletes have completed their set reps/calories they will SWAP exercises. Once BOTH athletes have completed their set reps/calories on the second exercise they will then move into max reps of synchro toes-to-bar/knee raises in the remaining time of the 2:30 interval.

Once the first 2:30 interval is up, 1 athlete will drop out and the resting athlete will join in for the next 2:30 interval and repeat the same sequence as above. Your team will continue in this fashion until 6 total rounds are complete.

Your teams score will be the total number of synchro toes-to-bar or knee raises completed.

RX

AMRAP 15

16 Front Rack Lunges, 60/40kg

Max Calorie Ski Erg

Sandbag Hold, 60/45kg

Sandbag Drop Penalty = 15 Sandbag to Shoulder

INTERMEDIATE

AMRAP 15

16 Front Rack Lunges, 45/30kg

Max Calorie Ski Erg

Sandbag Hold, 45/30kg

Sandbag Drop Penalty = 15 Sandbag to Shoulder

SCALED

AMRAP 15

16 Front Rack Lunges, 30/20kg

Max Calorie Ski Erg

Sandbag Hold, 45/30kg

Sandbag Drop Penalty = 15 Sandbag to Shoulder

At 3-2-1-Go each athlete will begin on a different station, one on the lunges, one on the ski and one on the sandbag hold. Once the athlete on the lunges has completed ALL 16 reps then all 3 athletes will rotate to the next exercise. Lunges to the ski, ski to the sanbag hold and sandbag hold to the lunges. You will repeat this flow for the entire 15 minutes

The sandbag is NOT allowed to be dropped, you must PASS it to your teammates. If the sandbag is dropped at any stage throughout the workout, the team will incur a penalty of 15 sandbag to shoulder reps which can be shared between the team however you see fit.

Your teams score will be the total lunge reps + the total ski calories combined.

RX

In a 15 Minute Window

PART A - For Time

3 Rounds

20/15 Calorie Bike

10 Clean & Jerks, 90/60kg

into,

40 Synchro Bar Facing Burpees

Part B - For Max Load in remaining time

Unbroken Complex

3 Deadlifts +

1 Hang Clean +

1 Shoulder to Over Head

INTERMEDIATE

In a 15 Minute Window

PART A - For Time

3 Rounds

20/15 Calorie Bike

10 Clean & Jerks, 70/47.5kg

into,

40 Synchro Bar Facing Burpees

Part B - For Max Load in remaining time

Unbroken Complex

3 Deadlifts +

1 Hang Clean +

1 Shoulder to Over Head

SCALED

In a 15 Minute Window

PART A - For Time

3 Rounds

20/15 Calorie Bike

10 Clean & Jerks, 55/35kg

into,

40 Synchro Bar Facing Burpees

Part B - For Max Load in remaining time

Unbroken Complex

3 Deadlifts +

1 Hang Clean +

1 Shoulder to Over Head

On 3-2-1-Go, 1 athlete will head to the bike to complete 20/15 calories while simultaneously the other 2 athletes head to the barbell to SHARE 10 clean & jerk reps (shared however you see fit).

Once the athlete on the bike has completed 20/15 calories AND the 2 athletes on the barbell have completed 10 clean & jerks, that will be considered ONE ROUND.

A new athlete must head to the bike with the other 2 athletes now completing the clean & jerks. You must continue in this fashion until 3 rounds are complete and ALL 3 athletes MUST have done 1 round on the bike.

At the completion of the third round, ALL 3 athletes will then move into 40 synchro bar-facing burpees. Your score for Part A will be the time your team completes the final burpee rep.

Part B will begin immediately with each athlete trying to record their heaviest load for the complex in the remaining time of the 15 minute window. Only one athlete may lift at a time and you may go up and down in weight as you see fit. For the final lift attempt to count at the end of the workout, you MUST have picked the barbell upfrom the floor for the first deadlift rep before the 15 minute window expires.

Your score for Part B will be the total load of the heaviest successful lift from each athlete.

RX

In a 15 Minute Window

PART A - For Time

3 Rounds

20/15 Calorie Bike

10 Clean & Jerks, 90/60kg

into,

40 Synchro Bar Facing Burpees

Part B - For Max Load in remaining time

Unbroken Complex

3 Deadlifts +

1 Hang Clean +

1 Shoulder to Over Head

INTERMEDIATE

In a 15 Minute Window

PART A - For Time

3 Rounds

20/15 Calorie Bike

10 Clean & Jerks, 70/47.5kg

into,

40 Synchro Bar Facing Burpees

Part B - For Max Load in remaining time

Unbroken Complex

3 Deadlifts +

1 Hang Clean +

1 Shoulder to Over Head

SCALED

In a 15 Minute Window

PART A - For Time

3 Rounds

20/15 Calorie Bike

10 Clean & Jerks, 55/35kg

into,

40 Synchro Bar Facing Burpees

Part B - For Max Load in remaining time

Unbroken Complex

3 Deadlifts +

1 Hang Clean +

1 Shoulder to Over Head

On 3-2-1-Go, 1 athlete will head to the bike to complete 20/15 calories while simultaneously the other 2 athletes head to the barbell to SHARE 10 clean & jerk reps (shared however you see fit).

Once the athlete on the bike has completed 20/15 calories AND the 2 athletes on the barbell have completed 10 clean & jerks, that will be considered ONE ROUND.

A new athlete must head to the bike with the other 2 athletes now completing the clean & jerks. You must continue in this fashion until 3 rounds are complete and ALL 3 athletes MUST have done 1 round on the bike.

At the completion of the third round, ALL 3 athletes will then move into 40 synchro bar-facing burpees. Your score for Part A will be the time your team completes the final burpee rep.

Part B will begin immediately with each athlete trying to record their heaviest load for the complex in the remaining time of the 15 minute window. Only one athlete may lift at a time and you may go up and down in weight as you see fit. For the final lift attempt to count at the end of the workout, you MUST have picked the barbell upfrom the floor for the first deadlift rep before the 15 minute window expires.

Your score for Part B will be the total load of the heaviest successful lift from each athlete.