2026 Workouts

1A: 5mins to find:
3RM Pause Bench Press

1min Transition

1B: 7mins to complete:
100 Bench Press
(w partner duel KB Hold)

Elite: 80kg (2 x 32kg KB)
Int: 65kg (2 x 24kg KB)
Beg: 50kg (2 x 16kg KB)
Brothers: Choose the hardest option for each athlete

For time:
80 Cal Bike
80 Box Jump Overs
80 Syncro DB Snatch

Elite: 30" & 1 x 22.5kg DB each

Int: 24" & 1 x 22.5kg DB each
Beg: 20" 1 x 15kg DB each

Brothers: Choose the hardest option for each athlete

For Time:

10,9,8,7,6,5,4,3,2,1 of

Wall Walks
Syncro Thrusters (BB & 2 x KB)
Syncro DB Lunges

Elite: 60kg (2 x 32kg KB)
Int: 50kg (2 x 24kg KB)
Beg: 35kg (2 x 16kg KB
Brothers: Choose the hardest option for each athlete

workout