In House Competition Workouts & Warm Ups



50 American Kettlebell Swings
50 Pull Ups
40 American Kettlebell Swings
40 Pull Ups
30 American Kettlebell Swings
30 Pull Ups
20 American Kettlebell Swings
20 Pull Ups
10 American Kettlebell Swings
10 Pull Ups



One partner works at a time, the repetitions may be divided however the partners want

Time Cap: 15 Minutes
Score: Time Completed

WOD Tiebreak:
If the team does NOT finish all 300 reps: At the end of each completed round the time will be marked. The time the team finishes their last full round will be marked and this will be used as the tiebreak.

In the event that two teams have the same finishing time then the last tiebreak time (completion of round 4) will go into effect.



Buy In: 500m Row or 400m Run

3 Rounds
10 Bent Over Rows
10 Pass Throughs
10 Plate Snatches

When you get to your station complete
2 Rounds
5 Scap Pulls
2 Pull Ups



8x100m Row



The goal is to make your rower stop right at 100m. For every meter over 100m is a point. For example if your rower stops at 105, you have gained 5 points. The team with the lowest score wins. Partners will alternate rounds.

You and your partner may complete this at any time before 11AM during the competition.

Score: Lowest Points



10 Minute AMRAP
8 Burpees
8 Kettlebell Deadlifts
8 Box Jumps or Step Ups



One partner must complete all the reps of the movement, partners must alternate movements

Score: Rounds + Reps



​​3 Rounds
30 Jumping Jacks
10 Kettlebell Single Leg Deadlifts (each leg)
10 (1 Athletic Burpees + 4 Mountain Climbers)




10 Minutes to Find: 1 Rep Max Clean



Cleans can be squat or power but must start at the ground every time. Each partner will have 5 minutes to find their 1 rep max clean. At the 5 minute mark partners must switch. If a partner lifts the bar off the ground before the 5 minute mark and completes the lift after the 5 minutes, the clean will be counted as a successful attempt, but the other partner will not get extended time. Partners may help switch out weights.


Each athlete will have a list of weights that correlates to a point system. The heaviest lift will earn the athlete the points associated with their point system. Athletes will only receive points for the heaviest successful lift.

Score: Total Points



3 Rounds
8 Kettlebell Sumo Deadlift High Pulls
8 Goblet Squats
8 Plate Snatches
630-796-0613
481 N. Commons Aurora, IL 60504 (view larger map)