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"Dirty Madness" - 26/9/23

“Dirty Madness”


Group Warm Up: Rowing intervals


RXD Warm Up:

2 mins Row @ 2:00 / 2:05 Pace

Straight Into: 30 on Max Pace / 30 off Slow Pace x 6 sets

Rest 1 min then: 1 min Max Pace Row


SCALED Warm Up:

2 min Row

Straight Into: 30 on Max Pace / 30 off Slow Pace x 6 sets

Rest 1 min then: 1 min Max Pace Row


WOD: Part 1 – AMRAP in 8 mins

RXD Option: Must be completed as prescribed.

8 Deadlift (60/40)

8 Bar Facing Burpees

10 T2B

SCALED Option: Scale to suit.

8 Deadlift (40/25)

8 Press Ups

10 Knee Raises / Rig Pikes


*** Rest 3 mins ***


WOD: Part 2 – For Time (5 min TC)

RXD Option: Must be completed as prescribed.

20 Cals Ski

20 Box Jump Overs (24/20”)

20 Alt DB Snatches (30/20)

200m Run

SCALED Option: Scale to suit.

20 Cals Bike

20 Box Step Overs (20/16”)

20 Alt DB Snatches (20/12.5)

200m Run


*** Straight Into ***


WOD 3: For Time (2 min TC)

RXD Option: Must be completed as prescribed.

30 Front Squats (60/40)

SCALED Option: Scale to suit.

30 Front Squats (40/25)

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