Endurance Wars Workouts

Workout 3:

For Time: DON’T DROP THE BAR!

Buy In: 50 Wallballs Per Team Mate

Then:

150 Hang Cleans (Can be Power or Full)

150 Shoulder to Overhead

75 Hang Snatch (Can be Power or Full)

75 Thrusters

*You can pass the bar between each team mate at any time. If the bar is dropped to the floor there will be a 10 Rep Penalty.

Division Breakdown:

SCALED:

Wallballs: 10 / 14

Barbell: 53 / 75

10 Rep Penalty: Medicine ball Sit ups

INTERMEDIATE:

Wallballs: 14 / 20

Barbell: 63 / 95

10 Rep Penalty: Toes to Ring

RX:

Wallballs: 20 / 30

Barbell: 93 / 135

10 Rep Penalty: Toes to Bar

Workout 2:

Every 3 Minutes for 18 Minutes: (6 Sets of 3 Minute Intervals)

Complete Each Interval as quickly as possible. Each Time will be added together for a total time. You can switch between partners any time.

Division Breakdown:

SCALED:

15 Plank Up Downs

30 Single Unders

15 Plank Up Downs

15 Box Step Overs @ 20 / 24

INTERMEDIATE:

15 Handstand Push ups

30 Double Unders

15 Handstand Push ups

15 Box Jump Overs @ 20 / 24

RX:

30 FT Handstand Walk

60 Double Unders

30 FT Handstand Walk

15 Box Jump Overs @ 20 / 24

Workout 1:

30 Minutes for Max Meters and AMRAP:

3, 2, 1…. GO

15 Minutes:

Partner A– Row for max Meters

Partner B, C- AMRAP A

10 Minutes:

Partner B- Row for max Meters

Partner A, C- AMRAP B

5 Minutes:

Partner C- Row for max Meters

Partner A, B- AMRAP C

WHAT ARE THE AMRAPS:

SCALED:

AMRAP A: Increase Reps by 5 each Round

Ring Row, Feet in line with Rig

Back Squat @ 53 / 75

Bar Facing Burpees

AMRAP B: Increase Reps by 2 each Round

Ring Row, Feet 1′ In Front of Rig

Front Squat @ 53 / 75

Bar Facing Burpees

AMRAP C: Increase by 1 Rep Each Round

Ring Row, Feet 2′ In Front of Rig

Overhead Squat @ 53 / 75

Bar Facing Burpees

INTERMEDIATE:

AMRAP A: Increase Reps by 5 each Round

Pull up

Back Squat @ 63 / 95

Bar Facing Burpees

AMRAP B: Increase Reps by 2 each Round

Pull up

Front Squat @ 63 / 95

Bar Facing Burpees

AMRAP C: Increase by 1 Rep Each Round

Chest-to-bar Pull up

Overhead Squat @ 63 / 95

Bar Facing Burpees

RX:

AMRAP A: Increase Reps by 5 each Round

Pull up

Back Squat @ 93 / 135

Bar Facing Burpees

AMRAP B: Increase Reps by 2 each Round

Bar Muscle up

Front Squat @ 93 / 135

Bar Facing Burpees

AMRAP C: Increase by 1 Rep Each Round

Ring Muscle up

Overhead Squat @ 93 / 135

Bar Facing Burpees

SCORE:

There are 4 SCORES for this Workout.

Score 1: Max Meters Rowed in 30 Minutes

Score 2: Reps in AMRAP A

Score 3: Reps in AMRAP B

Score 4: Reps in AMRAP C