2024 ONLINE QUALIFIER WORKOUTS

IMPORTANT LINKS


AFCOQ 24.1

  • 20 Bar Facing Burpees

    20 Toes-to-Bar

    20 Thrusters (65/95)

    20 Bar Facing Burpees

    20 Toes-to-Bar

    Max Reps Thrusters (65/95)

    8 MINUTE CAP

  • 20 Bar Facing Burpees

    20 Hanging Knee Raise

    20 Thrusters (55/75)

    20 Bar Facing Burpees

    20 Toes-to-Bar

    Max Reps Thrusters (55/75)

    8 MINUTE CAP

AFCOQ 24.2

  • 10-8-6-4-2

    Shuttle Runs

    5-4-3-2-1

    Snatches

    (80/115, 95/135, 105/155, 125/185, 135/205)

    8 MINUTE CAP

  • 10-8-6-4-2

    Shuttle Runs

    5-4-3-2-1

    Snatches

    (65/95, 80/115, 95/135, 105/155, 125/185)

    8 MINUTE CAP

  • 10-8-6-4-2

    Shuttle Runs

    5-4-3-2-1

    Snatches

    (55/75, 65/95, 80/115, 95/135, 105/155)

    8 MINUTE CAP

 
 

AFCOQ 24.3

  • AMRAP 20

    2-4-6-8-10-...

    Box Jump Overs (20/24)*

    DB Snatch (35/50)

    Wall-Ball (14/20) (9ft/10ft)

    *Step overs allowed for Masters

  • AMRAP 20

    2-4-6-8-10-...

    Box Jump Overs (20/24) *

    DB Snatch (35/50)

    Wall-Ball (14/20) (9ft/10ft)

    *Step overs allowed for scaled

 

AFCOQ 24.4A

  • 60 Double Unders

    30 Pull-ups

    40 Unbroken Double Unders

    20 Chest-to-Bar Pull-ups

    20 Crossover Single Unders

    10 Bar Muscle Ups

    REST UNTIL 9:00 AND THEN BEGIN 24.4B

  • 60 Single Unders

    30 Ring Rows

    40 Unbroken Single Unders

    20 Pull-Ups

    20 Double Unders

    10 Chest-to-Bar

    REST UNTIL 9:00 AND THEN

    BEGIN 24.4B

AFCOQ 24.4B

  • 1 Clean

    2 Hang Cleans

    1 Shoulder to Overhead

    6 MIN CAP FOLLOWING 24.4A


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