top of page

It's a Knockout 28/2/23

3 min AMRAP / 1 min rest x 6 sets


Round 1

3 Press Ups - 6 KBS - 9 Squats


Round 2

3 Burpees - 6 DB Clean & Press - 9 Box Steps


Round 3

3 Press Up 2 DB Rows - 6 SDHP - 9 Lunges


Round 4

3 Burpee Pull Ups – 6 DB Snatches – 9 DB Step Ups


Round 5

3 HSPU / HRPU – 6 Goblet Squats – 9 KB Deadlift


Round 6

3 Burpees Over DB – 6 Shoulder Press – 9 Box Jumps


RXD+ (28/20 – 22.5/15 – 24/20”)

RXD+ (24/16 – 20/12.5 – 24/20”)

SCALED+ (20/12 – 15/10 – 20/16”)

SCALED (16/8 – 12.5/8 – 20/16”)

142 views0 comments

Recent Posts

See All

“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna

“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr

“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon
bottom of page