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Qualification Workouts 2024

Watch the movie with the movement standards!

Download and read carefully the workout description! 

Workout 24.1 - RX - (FF | FM | MM)

24.1 A

For time | time cap: 10 min

All movements synchronic

9 – 15 – 21 reps of:

Power cleans (M: 70 kg | F: 47.5 kg)

Bar-facing burpees

– into, directly after completion –

 

24.1 B

5 min to find your max weight for the following complex:

1 Clean

1 Front squat

1 Hang clean

Scores:

24.1 A = time (e.g. 06:34 min)

24.1 B = weight (total of both team members

e.g. 95 kg (M) + 67 kg (F) = 162 kg)

Download detailed workout description

Download Scorecard

Workout 24.2 - RX - (FF | FM | MM)

24.2 A

For Time | time cap: 26 min

row for max meters in 10:00 min (2 row ergs)

 

-1 Min Rest-

 

24.2 B

15 synchronic double dumbbell devil press

(M: 2 x 22.5 kg| F: 2 x 15 kg)

-into-

10 rounds of I go you go

3 toes to bar

3 chest to bar-pull ups

3 bar muscle ups

3 dumbbell complexes (M: 2 x 22.5 kg| F: 2 x 15 kg)

 

1 rep double dumbbell complex:

1 devil press + 2 alternating double dumbbell front rack lunges

 

Scores:

24.2 A: = meters (total of both team members, e.g. 2,500 m (M) + 2,000 m (F) = 4,500 m)

24.2 B = time (e.g. 23:36 min)

Download detailed workout description

Download Scorecard

Workout 24.1 - Intermediate - (FF | FM | MM)

24.1 A

For time | time cap: 10 min

All movements synchronic

9 – 15 – 21 reps of:

Power cleans (M: 50 kg | F: 35 kg)

Bar-facing burpees

– into, directly after completion –

 

24.1 B

5 min to find your max for the following complex:

1 Clean

1 Front squat

1 Hang-clean

Scores:

24.1 A = time (e.g. 06:34 min)

24.1 B = weight (total of both team members,

e.g. 75 kg (M) + 45 kg (F) = 120 kg)

Download detailed workout description

Download Scorecard

Workout 24.2 - Intermediate - (FF | FM | MM)

24.2 A

For Time | time cap: 26 min

row for max meters in 10:00 min (1 row erg)

athletes must swap every 30s

 

-1 Min Rest-

 

24.2 B

15 synchronic single dumbbell devil press

(M: 1 x 22.5 kg| F: 1 x 15 kg)

-into-

10 rounds of I go you go

3 toes to bar

2 pull ups

1 chest to bar-pull up (F) | 1 bar muscle up (M)

3 dumbbell complexes (M: 2 x 22.5 kg| F: 2 x 15 kg)

 

1 rep double dumbbell complex:

1 devil press + 2 alternating double dumbbell front rack lunges

 

Scores:

24.2 A: = meters

24.2 B = time (e.g. 23:36 min)

Download detailed workout description

Download Scorecard

Workout 24.1 - Scaled - (FF | FM | MM)

24.1

For time | time cap: 12 min

All movements synchronic

9 – 15 – 21 reps of:

Power cleans (M: 35 kg | F: 25 kg)

Shoulder to overhead

Bar-facing burpees

 

Score:

24.1 = time (e.g. 10:34 min)

Download detailed workout description

Download Scorecard

Workout 24.2 - Scaled - (FF | FM | MM)

24.2 A

For Time | time cap: 26 min

row for max meters in 10:00 min (1 row erg)

athletes must swap every 30s

-1 Min Rest-

 

24.2 B

15 synchronic single dumbbell devil press

(M: 1 x 15 kg| F: 1 x 10 kg)

-into-

5 rounds of I go you go

12 toes ups

3 dumbbell complexes (M: 1 x 15 kg| F: 1 x 10 kg)

-into-

5 rounds of I go you go

12 ring rows

3 dumbbell complexes (M: 1 x 15 kg| F: 1 x 10 kg)

 

1 rep single dumbbell complex:

1 devil press + 2 alternating single dumbbell front rack lunges

 

Scores:

24.2 A: = meters

24.2 B = time (e.g. 23:36 min)

Download detailed workout description

Download Scorecard

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