Zaterdag – Elite B-divisie

Workout 1 – Timecap 12 minutes
9 Toes to Bars
9 Burpees over Bar
9 Overhead Squats 42,5/30 KG
15 Toes to Bars
15 Burpees over Bar
15 Overhead Squats 42,5/30 KG
21 Toes to Bars
21 Burpees over Bar
21 Overhead Squats 42,5/30 KG

Workout 2
Every 40 seconds, with 20 sec transition time:
20 Double Unders + 2 Power Cleans @ ascending weights.
Every minute a new athlete starts.
Tiebreak 1: 20 DU + 1 Power Clean
Tiebreak 2: 20 DU + max reps deadlifts
If the athlete completes the last two power cleans, the athlete must do max reps deadlifts for tiebreak.

F: 50-55-60-62,5-65-67,5-70-72,5-75-77,5KG
M: 70-80-90-95-100-105-110-115-120-125KG

Workout 3 – AMRAP 10 min
10 x 10 meter shuttle sprint
20 American Kettlebell Swings 28/20KG
15 Chest to Bar Pull-ups (male) / 15 Pull-ups (female)

Workout 4 – For Time (Cap 10)
40 Box Jumps 60/50cm
20 Dumbbell Box Step Overs 2×22,5/2x15kg
10 Devil’s Presses 2×22,5/2x15kg
5 Rope Climbs

Zondag Masters 35+

Workout 1 – For Time (Cap 8)
21 Fatbar Thrusters 41,5kg/31,5kg
3 Rope Climbs
15 Fatbar Thrusters
2 Legless Rope Climbs (MM) / Rope Climbs (MF)
9 Fatbar Thrusters
1 L-seated Legless Rope Climb (MM) / 1 Rope Climb (MF)

Workout 2 – For Time
Clean Speed Ladder
Round 1:
3 Cleans 60/25
3 Cleans 65/30
3 Cleans 70/35
3 Cleans 75/40
Timecap: 2:30 minutes
All athletes that completed the full ladder advance to round 2
Round 2:
2 Cleans 80/40
2 Cleans 85/42,5
2 Cleans 90/45
2 Cleans 95/47,5
Timecap: 2 minutes
Best 4 athletes advance to round 3
Round 3:
1 Clean 100/47,5
1 Clean 105/50
1 Clean 110/52,5
1 Clean 115/55
Timecap: 2 minutes
Rank 1-4 gaan naar de atleten uit de derde ronde, gebaseerd op hun finishtijd/reps
Rank 5-8 gaan naar de atleten uit de tweede en eerste ronde, gebaseerd op hun cumulatieve tijd op ronde 1+2.

Workout 3 – AMRAP 10
10 x 10 meter shuttle sprint
20 American Kettlebell Swings 28/20kg
5 Bar Muscle Ups (M) / 15 Pull-ups (F)

Zondag A divisie

Workout 1 – For Time (Cap 8)
21 Fatbar Thrusters 41,5kg/31,5kg
3 Rope Climbs
15 Fatbar Thrusters
2 Legless Rope Climbs (M) / Rope Climbs (F)
9 Fatbar Thrusters
1 L-seated Legless Rope Climb (M) / 1 Legless Rope Climb (F)

Workout 2 – For Time
Squat Clean Speed Ladder
Round 1:
3 Cleans 60/40
3 Cleans 70/45
3 Cleans 80/50
3 Cleans 90/55
Timecap: 2:30 minutes
Best 16 athletes advance to round 2
Round 2:
2 Cleans 90/50
2 Cleans 100/65
2 Cleans 105/60
2 Cleans 110/65
Timecap: 2 minutes
Best 8 athletes advance to round 3
Round 3:
1 Clean 100/65
1 Clean 110/70
1 Clean 115/75
1 Clean 120/80
Timecap: 2 minutes

Workout 3 – AMRAP 10
10 x 10 meter shuttle sprint
20 American Kettlebell Swings 32/24kg
5 Bar Muscle Ups

Workout 4 – BOTN Chaos
For Time (Cap 15)
123 Double Unders
10 Alt DB Snatch 22,5/15kg
20/15 Ring Dips
20 Alt DB Snatch 22,5/15kg
22 Single Arm DB OHS 22,5/15kg
10 Alt DB Snatch 22,5/15kg
24 Box Step Overs 2×22,5/2x15kg
15 Devil Press 2×22,5/2x15kg