Workouts
Kick Off - Battle The Beach 2021
Workout 1
Deadline 14.03.2021 - 09:59 pm

AMRAP
9 min
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
Score
Number of Repetitions x Weight (in Kg)
(Scaled & RX)
Workout 2
Deadline 14.03.2021 - 09:59 pm

RX - For time
30 Burpee High Knees
30 (m) | 20 (f) toes to bar
30 (m) | 20 (f) pull ups
20 burpee high knees
20 (m) | 10 (f) toes to bar
20 (m) | 10 (f) chest to bar pull ups Tiebreak
10 burpee high knees
10 (m) | 5 (f) toes to bar
10 (m) | 5 (f) bar muscle ups
Time cap: 20min
Scaled - For Time
30 burpee high knees
30 toes to object
30 (m) | 20 (f) push ups
20 burpee high knees
20 toes to object
20 (m) | 10 (f) push ups
10 burpee high knees
10 toes to object
10 (m) | 5 (f) push-ups
Time cap: 20min
Workout 3
Deadline 14.03.2021 - 09:59 pm

Rx Division
3 x As Many Repetitions As Possible (AMRAP) ⠀
1. AMRAP⠀
Minute 0–4⠀
20 Double Under ⠀
10 Overhead Lunges ⠀
Minute 4-5 Rest⠀
2. AMRAP ⠀
Minute 5 – 9⠀
20 Double Under ⠀
8 Overhead Squats ⠀
Minute 9-10 Rest⠀
3. AMRAP
Minute 10 – 14 ⠀
20 Double Under ⠀
6 Devil Press
Choose the object (kettlebell, dumbbell, etc.) and the weight depending on what equipment you have available at home.
score = number of repetitions (without double under) ∙ weight of the object (in kg)
Scaled Devision
3 x As Many Repetitions As Possible (AMRAP)
1. AMRAP
Minute 0-4
20 Single Under
10 Goblet Lunges
Minute 4-5 Rest
2. AMRAP
Minute 5-9
20 Single Under
8 Goblet Squats
Minute 9-10 Rest
3. AMRAP
Minute 10-14
20 Single Under
6 Devil Press
Choose the object (kettlebell, dumbbell, etc.) and the weight dependingon what equipment you have available at home.
score = number of repetitions (without double under) ∙ weight of the object (in kg)