25 July 2025
Equipment required
Box
Barbell Rack
Barbell
Structure
3 Round(s)
60sPlank Hold
25×Box Jump Over
7.5 m
1 Round(s)
60sPlank Hold
max×Back Squat
♂︎ 84 kg ♀︎ 56.5 kg
Rx Format
3 Round(s)
60sPlank Hold
25×Box Jump Over
7.5 m
1 Round(s)
60sPlank Hold
max×Back Squat
♂︎ 84 kg ♀︎ 56.5 kg
Intermediate Format
3 Round(s)
60sPlank Hold
25×Box Jump Over
7.5 m
1 Round(s)
60sPlank Hold
max×Back Squat
♂︎ 61 kg ♀︎ 43 kg
Scaled Format
3 Round(s) • Every 5s
Round 1
7×Bar Muscle-Up
Foundation Format
3 Round(s)
30sPlank Hold on Knees
20×Box Step Over
6 m
1 Round(s)
30sPlank Hold on Knees
max×Back Squat
♂︎ 20.5 kg ♀︎ 16 kg
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