Workouts
- 2025-12-11
"FALCON"
Open
9 rounds for time:
2 ring muscle-ups
15 wall-ball shots (6/9 kg)
Performance
9 rounds for time:
1 ring muscle-up or 3 low-ring transitions
15 wall-ball shots (4/6 kg)
Fitness
9 rounds for time:
3 ring rows + 3 foot-assisted ring dips
10 wall-ball shots (2.7/4 kg)
- Les mots du coach
- 2025-12-10
"FASHION PAUSE"
Open
EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal row
Min 5 | rest
â Accumulate :30 in the holds
Performance
EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal row
Min 5 | rest
â Hold for as much of the :30 interval as possible; rest for :30
Fitness
EMOM 20:
Min 1 | :30 plank hold from the knees
Min 2 | :30 top of ring row hold
Min 3 | :30 max push-ups from the knees
Min 4 | max-cal row
Min 5 | rest
â Hold for as much of the :30 interval as possible; rest for :30
- Les mots du coach
- 2025-12-09
"V12"
Open
AMRAP 7:
3 power cleans (70/102 kg)
10 triple-unders
Performance
AMRAP 7:
3 power cleans (56/84 kg)
10 double-unders
Fitness
AMRAP 7:
3 power cleans (25/34 kg)
10 single-unders
- Les mots du coach
- 2025-12-08
"SMACKDOWN"
Open
4 x AMRAP 3:
15 toes-to-bars
10 burpees
12/15-cal Echo bike
â Rest 2:00 between AMRAPs
â Pick up where you left off
Performance
4 x AMRAP 3:
15 knees-to-chests
10 burpees
10/12-cal Echo bike
â Rest 2:00 between AMRAPs
â Pick up where you left off
Fitness
4 x AMRAP 3:
10 hanging leg raises
5 burpees
7/9-cal Echo bike
â Rest 2:00 between AMRAPs
â Pick up where you left off
- Les mots du coach
- 2025-12-07
"BURN"
Open
Cardio & Endurance Musculaire
Performance
Cardio & Endurance Musculaire
Fitness
Cardio & Endurance Musculaire
- Les mots du coach
