Resistance

Wods // Compex Box Challenge

ELITE/RX

30 Synchro Ring MU/ Bar MU
performed by pair
3 ROUNDS Of :
18 Cal Bike Erg
12 Synchro Deadlift @80-60
9 Synchro Hang Power Clean @80-60
6 Synchro Push Jerk @80-60
A+B e C Bike
B+C e A Bike
A+C e B Bike

MASTER

30 Synchro Ring MU/ Bar MU
performed by pair
3 ROUNDS Of :
18 Cal Bike Erg
12 Synchro Deadlift @70-50
9 Synchro Hang Power Clean @70-50
6 Synchro Push Jerk @70-50
A+B e C Bike
B+C e A Bike
A+C e B Bike

SCALED

30 Synchro Pull Ups
performed by pair
3 ROUNDS Of :
18 Cal Bike Erg
12 Synchro Deadlift @60-40
9 Synchro Hang Power Clean @60-40
6 Synchro Push Jerk @60-40
A+B e C Bike
B+C e A Bike
A+C e B Bike

The Workout begins with the team lined up behind the starting line.

3… 2… 1… Go!

A pair of athletes (M/M, M/F, F/F) approach the Rig to perform the synchro muscle ups. 1 athlete on the rings, 1 athlete at the bar (scaled athletes: synchro pull-ups). Is up to the team how to share the work among its team mates.

Reached the 30th rep, the team advances along its lane to move to the next position and goes on with the workout.

A team member on the Bike, two members at the barbells.

The athlete on the Bike will have to produce the prescribed calories to allow the rest of the team to perform the “DT” round in synchro.

When the DT round is completed, the team members swap their position.

A team member on the bike, the other 2 athletes will move the barbells along the lane to a designated position for the execution of the 2nd round of “DT”. The athlete on the Bike must produce the prescribed calories FIRST.

The workout continues with the same pattern also for the 3rd round.

At the conclusion of the 3rd round, the 3 team members will run towards the finish mat, where the time will be taken and the score will be recorded.

All three team members must have produced the calories on the Bike.

Other Wods

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