2024 ADK FITNESS CHALLENGE WORKOUTS
TEST 24.1
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Trail Run at Mt. Van Hoevenberg
TEST 24.2A/B
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100 Double Unders
10 S2OH (135/185)
20 Chest-to-Bar
REST UNTIL 4:00
20 Pull-ups
10 S2OH (135/185)
10 Triple Unders
3 MIN CAP
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100 Double Unders
10 S2OH (105/155)
20 Chest-to-Bar Pull-ups
REST UNTIL 4:00
20 Pull-ups
10 S2OH (105/155)
100 Double Unders
3 MIN CAP
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70 Double Unders
10 S2OH (95/135)
10 Chest-to-Bar Pull-ups
REST UNTIL 4:00
10 Pull-ups
10 S2OH (95/135)
20 Crossover Singles
3 MIN CAP
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4 ROUNDS (2 EACH)
36 Double Unders
6 Shoulder to Overhead (95/135)
6 Synchro Pull-ups
REST UNTIL 5:00
4 ROUNDS (2 EACH)
12 Crossovers
6 Shoulder to Overhead (95/135)
6 Synchro Chest-to-Bar
4 MIN CAP
TEST 24.3
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SNATCH LADDER
4 reps at 115/155
3 reps at 135/185
2 reps at 145/205
1 rep at 155/225
1 MIN CAP
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SNATCH LADDER
4 reps at 65/95
3 reps at 85/115
2 reps at 95/135
1 rep at 105/155
1 MIN CAP
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SNATCH LADDER
4 reps at 65/135
3 reps at 85/155
2 reps at 95/185
1 rep at 105/205
1 MIN CAP
TEST 24.4
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25 T2B
50’ S/A KB Suitcase Lunge (53/70)
75’ Handstand Walk
25 T2B
50’ S/A Front Rack Lunge (53/70)
50’ HSW
25 T2B
50’ S/A Overhead Lunge (53/70)
25’ HSW
8 MIN CAP
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15 T2B
50’ S/A KB Suitcase Lunge (35/53)
75’ Overhead Carry
15 T2B
50’ S/A Front Rack Lunge (35/53)
50’ Overhead Carry
15 T2B
50’ S/A Overhead Lunge (35/53)
25’ HSW
8 MIN CAP
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20 T2B
50’ S/A KB Suitcase Lunge (26/53)
100’ Overhead Carry
20 T2B
50’ S/A Front Rack Lunge (26/53)
25’ HSW
20 T2B
50’ S/A Overhead Lunge (26/53)
25’ HSW
8 MIN CAP
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20 Synchro T2B
20 Snatches (65/95)
25’ Suitcase Lunge (P1)
25’ Suitcase Lunge (P2)
15 Synchro T2B
15 Snatches (80/115)
25’ Front Rack Lunge (P1)
25’ Front Rack Lunge (P2)
10 Synchro T2B
10 Snatches (95/135)
25’ Overhead Lunge (P1)
25’ Overhead Lunge (P2)
8 MIN CAP
TEST 24.5
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20 Burpee Box Jump Over (20/24)
8 Clusters (105/155)
8 Ring Muscle-Ups + Ring Dip
4 MIN CAP
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7-5-3
Thrusters (95/135)
Burpee Box Jump Over (20/24)
Max Bar Muscle-ups In Remaining Time
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7-5-3
Thrusters (80/135)
Burpee Box Jump Over (20/24)
Max Bar Muscle-ups In Remaining Time
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14-12-10
Thrusters (85/115)
Synchro Bar Side Burpees
4 MIN CAP
