ADAPTIVE WORKOUTS
Il Freakest Challenge si impegna per non lasciare assolutamente nessuno indietro e per celebrare la comunità e tutti i suoi atleti. Per la prima volta la competizione accoglie con orgoglio gli atleti adaptive individuali.
WOD 1
WheelWOD 20.1
Amrap 7'
Score: total reps
3-6-9-12-15...
STANDING
- DB Hang power Clean (15/10)
- Lat Burpee over DBs
- DB Hang alt power Clean (15/10)
- Lat Burpees over line
Minor Neuro
- DB Hang power Clean alt (15/10)
- Burpee
Major Neuro
- DB Hang power Clean alt (10/6)
- Knee Burpee
- DB alt Hang power Clean (15/10)
- Burpees
- DB alt Hang power Clean (15/10)
- Burpee lat over line
SEATED
Seated high (In chair)
Amrap 7'
3-6-9-12-15...
- DB Hang power Clean alt (7,5/5)
- Slam Balls ( 9kg medball/6kg medball)
Seated low (In chair)
Amrap 7'
3-6-9-12-15...
- DB Hang power Clean alt (15/10)
- Slam Balls ( 9kg medball/6kg medball)
Seated multi (In chair)
Amrap 7'
3-6-9-12-15...
- DB Hang power Clean alt (7,5/4)
- Slam Balls ( 6kg medball/3kg medball)
Amrap 7'
3-6-9-12-15...
- DB Hang power Clean (15/10)
- Slam Balls ( 9kg medball/6kg medball)
WOD 2
Redo 17.5
For time. No timecap
Score: total time
10 rounds of:
STANDING
1 point of contact
- 9 single arm db thruster 22,5/15
- 70 monorope single unders
2 points of contact
- 9 thrusters 43/30
- 35 monorope double unders
Above knee
- 9 push press 30/15
- 70 single unders
Below knee
- 9 push press 43/30
- 35 double unders
Major
- 9 thrusters 20/10
- 35 Single unders/ Battle Ropes
Minor
- 9 thrusters 30/15
- 35 single unders
- 9 thrusters 43/30
- 35 DU
- 9 thrusters 35/20
- 35 DU
SEATED
Seated high (In chair)
- 9 clean & press 30/20
- 30+30 battle rope
Seated low (In chair)
- 9 clean & press 20/15
- 30+30 battle rope
Seated multi (In chair)
- 9 clean & press 10/6
- 35 battle rope
Seated low
- 9 clean & press 30/20
- 30+30 battle rope
WOD 3
Ladder
For time. No timecap
Score: total time
STANDING
1 point of contact
- 15 Push ups
- 20 Power Clean (40/25)
- 15 Push ups
- 15 Power Clean (50/35)
- 15 Push ups
- 10 Power Clean (60/40)
2 points of contact
- 30 Push ups
- 20 Power Clean (60/40)
- 30 Push ups
- 15 Power Clean (70/50)
- 30 Push ups
- 10 Power Clean (80/60)
Above knee
- 30 Push ups
- 20 Hang Power Clean (50/35)
- 30 Push ups
- 15 Hang Power Clean (60/40)
- 30 Push ups
- 10 Hang Power Clean (70/45)
Below knee
- 30 Push ups
- 20 Power Clean (60/40)
- 30 Push ups
- 15 Power Clean (70/50)
- 30 Push ups
- 10 Power Clean (80/60)
Major
- 15 Push ups
- 20 Power Clean (20/10)
- 15 Push ups
- 15 Power Clean (30/20)
- 15 Push ups
- 10 Power Clean (40/30)
Minor
- 20 Push ups
- 20 Power Clean (30/20)
- 20 Push ups
- 15 Power Clean (40/30)
- 20 Push ups
- 10 Power Clean (50/35)
- 30 Push ups
- 20 Power Clean (60/40)
- 30 Push ups
- 15 Power Clean (70/50)
- 30 Push ups
- 10 Power Clean (80/60)
- 30 Push ups
- 20 Power Clean (50/35)
- 30 Push ups
- 15 Power Clean (60/40)
- 30 Push ups
- 10 Power Clean (70/50)
SEATED
Seated high (In chair)
- 30 Chair Dips
- 20 Clean (20/15)
- 30 Chair Dips
- 15 Clean (25/20)
- 30 Chair Dips
- 10 Clean (30/25)
Seated low (In chair)
- 30 Chair Dips
- 20 Clean (30/20)
- 30 Chair Dips
- 15 Clean (35/25)
- 30 Chair Dips
- 10 Clean (40/30)
Seated multi (In chair)
- 15 Medball Shoulder To Shoulder (14 lbs./8 lbs.)
- 20 Clean (20/10)
- 15 Medball Shoulder To Shoulder (14 lbs./8 lbs.)
- 15 Clean (25/15)
- 15 Medball Shoulder To Shoulder (14 lbs./8 lbs.)
- 10 Clean (30/20)
(In & out Chair)
- 25 Push ups
- 20 Clean (35/25)
- 25 Push ups
- 15 Clean (45/35)
- 25 Push ups
- 10 Clean (55/45)
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