12/13 April 2025
Everyday
ECHO STORM
6 Calorie Echo Bike
6 Down Ups
6 Hanging Knee Raises
All athletes must complete each movement before moving on to the next
15 Minute AMRAP
FRONT & CENTRE
15 minutes to establish:
Max Clean + Front Squat + Jerk
1 barbell
15 Min Time Cap
SYNC CITY
15 Deadlifts*: 2 athletes synchro
15 Down Ups : All athletes synchro
15 Ab Mat Sit-ups: 2 athletes synchro
15 Thrusters*: 2 athletes synchro
15 Down Ups : All athletes synchro
15 Ab Mat Sit-ups: 2 athletes synchro
15 Front Squats*: 2 athletes synchro
15 Down Ups : All athletes synchro
15 Ab Mat Sit-ups: 2 athletes synchro
In remaining time max cal row split as you
like
*30/25kg
Intermediate
ECHO STORM
6 Calorie Echo Bike
6 Power Cleans 42.5 / 30kg
12 Toes to Bar
All athletes must complete cals then power cleans before moving on to TTB.
TTB can be completed by any athlete and split as you like
15 Minute AMRAP
FRONT & CENTRE
15 minutes to establish:
Max Clean + Front Squat + Jerk
1 barbell
15 Min Time Cap
SYNC CITY
18 Deadlifts*: 2 athletes synchro
18 Down Ups : All athletes synchro
10 Pull Ups: Any athlete
18 Thrusters*: 2 athletes synchro
18 Down Ups : All athletes synchro
10 Pull Ups: Any athlete
18 Front Squats*: 2 athletes synchro
18 Down Ups: All athletes synchro
10 Pull Ups: Any athlete
In remaining time max cal row split as you like
*42.5/30kg
Rx
ECHO STORM
30 Calorie Echo Bike
15 Barbell Snatch 42.5 / 30kg
15 Bar Muscle Ups
All movements can be split as you like
15 Minute AMRAP
FRONT & CENTRE
15 minutes to establish:
Max Clean + Front Squat + Jerk
1 barbell
15 Min Time Cap
SYNC CITY
21 Deadlifts*: 2 athletes synchro
21 Down Ups : All athletes synchro
5 Pull Overs: Any athlete
21 Thrusters*: 2 athletes synchro
21 Down Ups : All athletes synchro
5 Pull Overs: Any athlete
21 Front Squats*: 2 athletes synchro
21 Down Ups: All athletes synchro
5 Pull Overs: Any athlete
In remaining time max cal row split as you like
*55/35kg
Previous Workouts
Everyday
ROW YA BOAT
80 Calorie Row
80 Deadlift 40kg
E2MOM including the first minute:
8 syncro burpees (2 athletes)
15 Min Time Cap
DEADLIFT & CHILL
15 minutes to establish:
1RM Deadlift
1 barbell
15 Min Time Cap
THE LAST LEG
21-15-9
Assualt Bike Calories
Air Squats
Relay Style - 15 Min Time Cap
Intermediate
ECHOS THOUGH THE HILLS
100 Calories Echo Bike
100 Thrusters 30/40kg
E2MOM including the first minute:
8 synchro burpees (2 athletes)
15 Min Time Cap
JERK IT
15 minutes to establish max complex:
Clean, Clean, Front Squat, Jerk
1 barbell
15 Min Time Cap
OFF THE HINGES
21-15-9 Relay
Ski cals
KB swings 16/24kg
Relay style:
Athete 1 to complete 21 cals + 21 KB swings, then tag athlete 2 in to do the same, then athlete 3.
Repeat for second and third rounds.
15 minute time cap.
Rx
SKI SUNDAYS
150 Calorie Ski
300 Double Unders
E2MOM including the first minute:
12 Syncro American KBS 24kg
15 Min Time Cap
Tin Slingers
15 minutes to establish a max:
Snatch
Clean
Front Squat
1 bar, 1 person per lift
Score: Max combined weight
Relay Fran
Each team member to complete “Fran” in a relay
21-15-9
Thrusters (30kg)
Pull-Ups
Score is fastest time for all athletes to finish