5th Annual Nightmare at Verdant
Workouts4
Grip Reaper
Workout #1a & 1b “Grip Reaper” 3 x 2:00 Rounds (1:00/station) Partner 1 Ski Erg Calories Partner 2 Burpee Over Erg (SC - step over is ok) (switch every minute) then 3 x 2:00 Rounds (1:00/station) Partner 1 1:00 Row Calories Partner 2 Deadlift 225/135, SC 155/105 12 minute total Score Calories Score Reps
Workout #1a & 1b “Grip Reaper” 3 x 2:00 Rounds (1:00/station) Partner 1 Ski Erg Calories Partner 2 Burpee Over Erg (SC - step over is ok) (switch every minute) 3 x 2:00 Rounds (1:00/station) Score Calories
Workout #1a & 1b “Grip Reaper” Partner 2 then Partner 1 1:00 Row Calories Partner 2 Deadlift 225/155, SC 155/105 12 minute total Score Reps
Deadlift 225/155
Pulse Check
Workout #2 “Pulse Check” Partner 1 21 - 15 - 9 Squat Clean 135/95, SCALED 75/55 9 - 6 - 3 Toes-to-Bar, SCALED Hanging Knee Raise then Partner 2 21 - 15 - 9 Toes-to-Bar, SCALED Hanging Knee Raise 6 - 4 - 2 Squat Clean 205/135, SCALED 135/95 11 minute time cap for both workouts. 5:30 on average per workout
Workout #2 “Pulse Check” 11 minute time cap for both workouts. 5:30 on average per workout Partner 1 21 - 15 - 9 Squat Clean 135/95, SCALED 75/55 9 - 6 - 3 Toes-to-Bar, SCALED Hanging Knee Raise
Squat Clean 135/95, SCALED 75/55 Toes-to-Bar, SCALED Hanging Knee Raise
Workout #2 “Pulse Check” 11 minute time cap for both workouts. 5:30 on average per workout then Partner 2 21 - 15 - 9 Toes-to-Bar, SCALED Hanging Knee Raise 6 - 4 - 2 Squat Clean 205/135, SCALED 135/95
Squat Clean 205/135, SCALED 135/95
Restless Souls
300 Double-Unders (Single-Unders) 100 Dumbbell Snatch 50/35 (35/25) 100 Medball Step Overs (Step Ups) 100 Echo Bike Calories (Calories will be adjusted for MF, FF, and MM groups) 100 Wall Ball Shots 20/14, 14/10 One partner works at a time. Once a section is started, that section must be completed. Complete in any order. No order is necessary.
300 Double-Unders 100 Dumbbell Snatch 50/35 100 Echo Bike Calories 100 Wall Ball Shots 20/14
Movements
- wall ball
- dumbbell snatch
- bike
- double under