Chroma Inferno

Workout 3: Atlas

20min AMRAP

10 Worm Clean & Jerk

20 2-person Synchro Double KB Hang Snatch 2x 24/16kg

30 3-person Synchro KB Step Over 20" Box 1x 24/16kg 

40 4-person Synchro Wall Balls 20/14lbs

Workout Flow:

Start standing next to your worm, the team completes 10 worm clean & jerks. Move to the KB's where 2 athletes will complete 2 person synchro double KB hang sntach, 2 athletes rest. Teams can switch people out as desired. Once complete athletes move to their 3 person synchro KB step over. All athletes must hold a single KB while stepping over the 20" box. Again one athlete rests & teams can switch as desired. Once team completes their step overs they move to the wall balls. All 4 team member will be working at the same time completing 4 person synchro wall balls. Once all reps complete move back to the worm to start again. Continue following that pattern until time completion. 

Workout 2: Hold On

15min AMRAP

Team splits into 2 pairs, staring on separate sections moving at the same time:

PAIR 1 STARTS ON

Partner Holds Handstand Hold while other moves

15M / 9+6F Strict Handstand Push Ups + Kipping Handstand Push ups (F only)

10 alternating devils press 32.5/22.5kg (shared)

PAIR 2 STARTS ON

Partner holds dead hang on bar while other moves

3 M / 2+1F Legless rope climbs + Normal rope climb (F only)

7 Deadball over 40" Box 70M / 50F 

Once both pairs complete their sections, switch sections. Continue until time cap

Workout Flow:

At all times both pairs are working at the same time, but can only switch sections once both pairs are finished their section.

PAIR 1: Both athlete kick up onto the wall, one holds a handstand hold while the other completes their strict handstand push ups. If the hanstand hold person comes down then the handstand push up person must stop as well. FEMALES ONLY: Female athletes complete 9 strict handstand push ups and then 6 kipping handstand push ups to make up their 15 reps. Males must all be done strict. Once handstand push up reps are complete THEN move on to complete the 10 devils press sharing reps as desired.

PAIR 2: One athlete hangs on the bar, other athlete begins thier legless rope climb climbing until hand clearly grabs above the zip tie. Once legless has been completed athlete can use their feet to return to the bottom as desired. Hanging Athlete can also drop once rope climb rep has been completed at the top. Athelte can switch between hanging & climbing as desired. If the hanging athlete drops the climbing athletes rep will not be counted so communication is key! FEMALES ONLY: Female athletes have 2 legless rope climbs + 1 normal rope climb where feet are allowed to be used. Males are all legless. Once rope climbs are complete athlete will follow the marked track through the rig to the box & deadball to complete their deadball over box sharing reps as desired. 

Athletes must follow the marked track to transition from station to station to make sure that all athletes have the same transition distances from ropes to wall. 

Continue until time cap is reached

Workout 4: Inferno Relay

2 rounds

1 athlete working at a time

Athlete 1 completes:

30 toes to bar

8 snatches 80M / 55Fkg

Then

Athlete 2 completes:

25M / 20F

chest to bar pull-ups

8 clean and jerks - 100M / 70F kg

Then

Athlete 3 completes:

18M /14F bar muscle ups

8 front squats - 100M / 70F kg

Then

Athlete 4 completes:

14 M / 9F ring muscle ups

8 deadlifts 160M / 110F kg

Then Restart at Athlete 1

**If desired athletes can switch sections they complete in round 2 or stay the same

20min cap

Workout Flow:

Relay style with 1 athlete working at a time. Athlete 1 will start by their barbell, move to their bar & completes their toes to bar. All other athletes stay on the far side of the bar. Once Athlete 1 has completed their toes to bar they return to the bar to complete their snatches. Once completed the snatches roll the bar forwards & tag athlete 2. Athlete 2 moves to the bar to complete their chest to bar pull ups. The other team mates add the plates on the ground to the bar to bring the weight up to prescribed weight. Once Athlete 2 completes chest to bar reps they move to the barbell to complete their clean & jerks. Once complete they tag athlete 3 to start. Athlete 3 complete their bar muscle ups & front squats. Once complete they move the bar forwards & tag Athelte 4. The team then adds the additional plates up to prescribed weights. Athete 4 comletes their ring muscle ups & returns to bar to complete their deadlifts & tag athlete 1. Athlete 1 starts their second section. As athlete 1 completes their gymnastics, The team strips the additional weights returning them to their sections. Go through the series again until 2 full rounds by each athlete has been completed.

Workout 1: Roped In

Buy In:

Indian File one person at a time

100 double unders

As each person finishes, they start accumulating reps of:

150m Handstand Walk***

120M / 90F cal Echo Bike

As each person finishes their double unders the join in accumulating reps.

** only 1 person on each movement at a time, others resting 

***Minimum distance 2.5m, maximum in one go before turning is 10m

10min cap 

Workout Flow:

Athlete 1 starts their double unders, once complete they will step into the next section to start accumulating either handstand walk metres or Echo bike calories. As they step forwards Athelte 2 begins their double unders. Once complete Athlete 2 steps forwards to start accumulating & Athlete 3 starts their double unders. Athlete 2 cannot be on the same movement as Athlete 1 but can work on the other movement at the same time. Once Athlete 3 completes their double unders, they step forwards to again start accumulating & athlete 4 steps forwards to start their double unders. Athelte 3 can either rest or move onto one of the movements BUT one of the other athletes must stop so that only 1 athelte per movement is working. Once athlete 4 is finished all 4 athletes are able to interchange as desired as long as only 1 athlete on each movement. Continue in this manner until both movements are finished!