THE BACK FROM HOLIDAYS CONTEST - 20th EDITION !

WAKE UP CALL

FOR REPS. AMRAP 13’.

2 rounds of :

300 m run Synchro 

42 cal row Relay

30 wall ball shots Synchro 

18 m burpees broad jump Synchro 

In the remaining time :

Max cal row relay

Wall Ball Shot standard : P1 works on Wall Balls while P2 Air Squat at the same time.

TEAM OF 2

WOD 2 :
No time to chill

FOR TIME. TIME CAP 10’.

*15-*21-*27-*33

Step Box Over Synchro 

Toes to bar Relay

*Start each round with 35 DU’s Relay

DB : 22,5/15kg

TEAM OF 2

WOD 3 :
Heavy fire

FOR WEIGHT. TIME CAP 9’.

P1 : 1 RM Clean

P2 : 3 RM Hang clean

Score : Total of the two heaviest successful lifts (kg).

TEAM OF 2

WOD 4 :
Holiday flight

FOR REPS. AMRAP 10’.

Every 2’30’’ x 4 sets 

15/10 cal echobike (Round 1&3 : P1 / Round 2&4 : P2)

12 alt dumbbell snatch Synchro

IRT : AMRAP Gym* (Bar Muscle up = 5pts / Pull Up = 1pt)

*AMRAP Gym : In the remaining time of the round, athletes earn as many points as possible with sets of BMUs or Pull-Ups. They can switch freely. Each set must end with the same movement it started with. At the end of the round, sprint back to the first station. Athletes are responsible for resetting their erg monitor. P1 is always the female athlete.

TEAM OF 2

WOD 5 :
Final rush

FOR TIME. TIME CAP 6’.

30 thrusters Synchro
10 burpees double jump over bar Synchro

20 thrusters Relay
10 burpees double jump over bar Relay

10 thrusters Synchro
10 burpees double jump over bar Synchro

Thrusters : 40/30kg

TEAM OF 3

WOD 1 :
Early Rise

FOR REPS. AMRAP 13’.

10 Cal Row / 35 Double Unders (SHARE AS YOU WANT)

2 Goblet Reverse Lunges Synchro 3/3 

2 Dumbbell Step Box Over Synchro 3/3

10 Cal Row / 35 Double Unders (SHARE AS YOU WANT)

4 Goblet Reverse Lunges Synchro 3/3 

4 Dumbbell Step Box Over Synchro 3/3

10 Cal Row / 35 Double Unders (SHARE AS YOU WANT)

6 Goblet Reverse Lunges Synchro 3/3 

6 Dumbbell Step Box Over Synchro 3/3

………

Etc.

DB : 22,5/17,5/15kg

Row and DU’s can be shared however the partners choose. Athletes must reset the monitor before switching. Lunges are performed in front of the box before starting the Box Step Overs. Dumbbells must start on the floor. Standards: all athletes must wait at the bottom of the box for the rep to count.

TEAM OF 3

WOD 2 : Back and Forth

For Time. Time Cap 13'. 

75 Wall Ball Shots Synchro 3/3

50 Toes 2 Bar Relay 1/3 

25 Barbel Hang Snatch Synchro 2/3   

15 Devil Press Synchro 3/3 

25 Barbel Hang Snatch Synchro 2/3   

50 Toes 2 Bar Relay 1/3 

75 Wall Ball Shots Synchro 3/3

Hang Snatch : 40/30kg

DB : 22,5/17,5/15kg

Wall Ball Shot standard : P1 works on Wall Balls while P2 Air Squat at the same time.

Toes 2 Bar : One partner works, one holds a dead hang, and the third rests. Switch as you like.

TEAM OF 3

WOD 3 :
Triple Strength

For Weight. Time Cap 9’

P1 : 1 RM Snatch

P2 : 1 RM Power Clean

P3 : 1 RM Squat Clean

Score : Total of the three heaviest successful lifts (kg).

TEAM OF 3

WOD 4 :

Grip or Fall

Every 4' x 3 Rounds

P1 : 25/18 Cal Echo Bike 
While
P2&P3 : 20 F.Burpees Box Jump Over Synchro 2/3 

then
20 Kettlebell Swings Synchro 3/3 

IRT : AMRAP Gym* (Bar Muscle up = 5pts / Pull Up = 1pt)

KB : 24/20/16kg

Each athlete must get on the Echo Bike at least once.

For M/M/F teams: P1 is the female athlete.

*AMRAP Gym : In the remaining time of the round, athletes earn as many points as possible with sets of BMUs or Pull-Ups. They can switch freely. Each set must end with the same movement it started with. At the end of the round, sprint back to the first station. 

Athletes are responsible for resetting their erg monitor.

TEAM OF 3

WOD 5 :

All In Now

For Time. Time Cap 6'

3 Rounds 

21 Hang Clean Synchro 2/3

15 Front Squat Synchro 2/3

9 Thrusters Synchro 2/3

Barbell: 40/30kg