„Get up“
Start: Talstation Kramsach (ehemalige Liftstation)
Finish: Berghaus Sonnwendjoch Basis Tyrolean Warriors
obere Trainingsfläche
Rucksack und oder Weste : pro 1kg Gepäck erhältst du einen Zeitbonus
von einer Minute
SCORE = TIME
„Mountain Animal“
5 RM Cluster t.n.g.
time cap 15min
directly in
3 RM Benchpress
time cap 15min
directly in
max unbroken Pullup
time cap 5min
SCORE = TOTAL WEIGHT + MAX REP PULLUP
„Mouse weasel“
| TEAM OF 2 | scal. |
| 200 D.U. | 350 Single unders |
| 150 Box jumps 60/50cm | 150 Boxstep ups |
| 100 H.S.P.U. | 130 Pushup |
| 80 C2B Pull up | 100 Pull ups |
| 100 Burpee Boxjump over | 130 Burpees |
| 150 Thrusters 30/20 | 150 Thrusters 20/15 |
| 200 D.U. | 350 Single unders |
SCORE = TIME
„Grizzly“
E2MOM
3 squat cleans
t.n.g.
Men: 40-50-60-70-80-90-100-110-120-130-140-150
Woman: 25-30-40-50-60-65-70-75-80-85-90-95
„Mountain Goat“
Laufe zum See
10 down ups
20 alterning lunges
10ROUNDS
Laufe zur Tyrolean Warriors Basis zurück
*Heavy : Weste oder Rucksack 10/7kg
SCORE = TIME
„Golden Eagle“
6 Ring muscle up
6 Rope climb
4 RMU
4 RC
2 RMU
2 RC
2 Bar muscle up
2 Powersnatch 60/40kg
4 B.MU.
4 P.S.
6 B.MU.
6P.S.
SCORE = TIME
„Snake“
E4MOM
90sec. max. cal. Row
max. Rep. shoulder to overhead 50/35kg
2min Rest
90sec. max. cal. Bike
max Rep. hang power clean 50/35kg
2min Rest
90sec. max. cal. SkiErg
max. Rep. clean and jerk 50/35kg
2min Rest
90sec. max. cal. Row
max. Rep. snatch grip DL 50/35kg
2min Rest
90sec. max. cal. Bike
max. Rep. hang squat snatch 50/35
2min Rest
90sec. max. cal. SkiErg
max. Rep. overhead squat 50/35
SCORE = TOTAL CAL. + TOTAL REP
„Black wood Ants“
TEAM OF 2
50 KB swing rus. 24/16
50 air squats
50 T.T.B.
50 KB hang snatch 16/12
50 goblet back lunges 24/16
100 butterfly sit ups
4 ROUNDS FOR TIME
