RAPACE CONTEST 2025

𝚆𝙾𝚁𝙺𝙾𝚄𝚃 𝟹

" 𝙱𝙴𝙽 𝙱𝙴𝚁𝙶𝙴𝚁𝙾𝙽 𝙱𝙴𝙴𝙿 𝚁𝙴𝙼𝙸𝚇 "

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10 ROUNDS FOR TIME - TIME CAP 11'

• 7 THRUSTERS SYNCHRO
• 7 PULL-UPS TO SHARE*
• 7 LATERAL BURPEES OVER THE BAR SYNCHRO

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BARBELL 77-LB (35-KG)

*PULL-UPS TO SHARE : ROUND 1 (ATHLETE A), ROUND 2 (ATHLETE B), ...

Lien standards & flow ici.

𝚆𝙾𝚁𝙺𝙾𝚄𝚃 𝟸

" 𝙲𝙻𝙴𝙰𝙽 𝚃𝙷𝙴 𝙵𝙻𝙾𝙾𝚁 "

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FIND 1 RM COMPLEX - IN 7'

COMPLEX UNBROKEN

• 1 CLEAN
• 2 FRONT SQUAT
• 3 HANG CLEAN

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1x BARBELL 44-LB (20-KG)

1x BARBELL 33-LB (15-KG)

AVAILABLE WEIGHTS 265-LB (120-KG)

Lien standards & flow ici.

𝚆𝙾𝚁𝙺𝙾𝚄𝚃 𝟺

" 𝙽𝙾 𝙼𝙴𝚁𝙲𝚈 "

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IN 16'

• EMOM FROM 01' TO 12'

(1) 16 HANG CLEAN & JERK SYNCHRO

(2) 25 WALL-BALL SHOTS TO SHARE

(3) 16 HANG SNATCH SYNCHRO

• THEN FROM 12' TO 16'

2 ROUNDS OF EMOM FOR TIME

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1x DUMBBELL 50-LB (22,5-KG)

1x KETTLEBELL 52-LB (24-KG)

MEDECINE BALL 20-LB (9-KG)

Lien standards & flow ici.

𝙵𝙸𝙽𝙰𝙻

" 𝙽𝙾 𝚁𝙴𝚃𝚄𝚁𝙽 "

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FOR TIME - TIME CAP 9'

• 1000M ROW TO SHARE
• 20M DB OVERHEAD WALKING REGIONAL STYLE LUNGES TO SHARE
  • EACH 5M - 5 ONE DUMBBELL OVERHEAD SQUAT SYNCHRO
• 15 BAR MUSCLE-UPS & RING MUSCLE-UPS SYNCHRO

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DUMBBELLS 50-LB (22.5-KG)

Lien standards & flow ici.

𝚆𝙾𝚁𝙺𝙾𝚄𝚃 𝟷

" 𝙿𝚄𝙻𝚂𝙴 "

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AMRAP 10' - You Go I Go

• 4 SHUTTLE RUN
• 6 STRICT HANDSTAND PUSH-UPS
• 8 BOX JUMP OVER

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SHUTLLE RUN 16-FEET (5-M)

STRICT HANDSTAND PUSH-UPS STANDARDS OPEN (TAPIS)

BOX 24-INCH (60-CM)

Lien standards & flow ici.

𝙵𝙻𝙾𝙰𝚃𝙴𝚁 

" 𝚁𝙴𝙰𝙿𝙴𝚁 "

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FOR TIME - TIME CAP 4'

• X CALORIES ECHO BIKE TO SHARE

             time break

• X SANDBAG CLEAN TO SHARE*

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*REPETITIONS SANDBAG CLEAN = TIME TO FINISH CALORIES ECHO BIKE

Exemple : 36'' to cap calories = 36 sandbag clean to share

EACH MISSED SANDBAG CLEAN REPETITION = 5 SECOND PENALTY PER REP

MAX REPETITIONS SANDBAG CLEAN : 60

Lien standards & flow ici.

𝚆𝙾𝚁𝙺𝙾𝚄𝚃 𝟻

" 𝚂𝚈𝙼𝙼𝙴𝚃𝚁𝙸𝙲 𝙳𝙰𝙼𝙰𝙶𝙴 "

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IN 12'

START IN SAME TIME

• ATHLETE A : 1000M RUN
• ATHLETE B : 80 DOUBLE UNDERS / 40 TOES-TO-BAR / 20 POWER SNATCH

- switch only when both athletes have completed their block - 

START IN SAME TIME

• ATHLETE B : 600M RUN
• ATHLETE A : 60 DOUBLE UNDERS / 30 TOES-TO-BAR* / MAX POWER SNATCH**

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BARBELL 132-LB (60-KG)

*SCORE 1 : TIME AFTER BOTH ATHLETES HAD FINISHED

**SCORE 2 : REPETITIONS "MAX POWER SNATCH" OF ATHLETE A

Lien standards & flow ici.