In teams of 3, 4 stations, 7 minutes/station 

2 people work, 1 rest 

 

Station1. 

-100 m DBall Run 

-meantime DBall Squat 

 

rest/transition  2 min

 

Station2.

-2L Yoke Carry (heavy)

-DB Deavil’s Press

 

rest/transition 2 min 

 

Station3.

-100m KB Farmers Carry

-KB Sumo Deadlift

 

rest/transition 2 min

 

Station4.

-2L Plate OH Lunges

-Burpee High BoxWall Climb 

 

Teams of 3 

A) AMRAP 8

400m Sandbag/Dball Carry/Run

In remaining time: Max Calories Ski 

*Dball must be held in bear hug position by one athlete for calories to count. 

 

-Rest 5 minutes-

 

B) 4 Rounds: 

10 Triples Synchro Down Ups 

5 Doubles Synchro Dball Cleans 

2 Rope Climbs 

Time Cap – 8 Minutes 

 

-Rest 5 minutes-

 

C) AMRAP 8 

Max Sandbag/Dball over Yoke

Every minute that elapses: 4 Synchro Squats (1 athlete must squat with Sandbag/Dball in bear hug position) 

*If there are not enough yokes, use a barbell and rack. 

20/06/19

Teams of 4
 
A1) 6 Rounds:
10 Pairs Synchro Double KB Deadlift (16/12)
20m Pairs Synchro Regionals Lunges /w KB
Time Cap: 7 mins
 
At 9:00 mark
 
A2) 6 Rounds 
10 Pairs Synchro Sandbag Squat (bear hug)
20m Pairs Synchro Bear Hug Carry
Time Cap: 6 mins
(15:00 in total)
 
 
-Rest 5 mins starting once the last team finishes-
 
 
B) 
Accumulate 50 Pairs Synchro Dball/Sandbag Cleans
Every minute that elapses: 1 Rope Climb performed by an individual (Cleans can resume once athlete reaches top of the rope)
Time Cap: 10 mins 
 
 
-Rest 5 minutes starting once the last team finishes-
 
 
C) AMRAP 8
Max Calorie Bike/Row/Ski 
*2 people just always have either 2 x 22.5kg/15kg DB or 2 x 24kg/16kg KB front racked each.

13/6/19

Teams of 3

A) For Time: 

800m Run 

30 Doubles Synchro Dball/Sandbag GTOS 

20 Triples Synchro Double DB Snatch @ 22.5kg/15kg per arm 

10 Doubles Synchro Devil’s Press @ 22.5kg/15kg per arm

400m Sandbag Rug (All 3 running, 1 sandbag in play) 

 

-5 minutes rest begins when the last team has finished- 

 

B) AMRAP 10 

Max Calories on Air Bike 

Every minute, perform 5 Partner Deadlifts/Axelbar Deadlifts @ 120kg 

 

-5 minutes rest- 

 

C) AMRAP 10 

Complete:

12 Rope Climbs 

8 Triples Synchro Sandbag Squats (use sausage bags) 

60m Farmer’s Carry @ 24kg/16kg per arm (accumulate 60m as a team i.e. could do 20m per athlete, split however you like Can use KB or DB) 

40m Farmer’s Carry Lunges 

20 Triples Synchro DB/KB Deadlifts 

Upon completion, in the remaining time: Max Calories on Ski Erg

 

6/6/19

Teams of 3

Spend 5-10 minutes on Dball Cleans/Over Shoulder Throw Technique Practice.

A) AMRAP 8

 

Max Calorie Row 

*Every minute on the minute: 3 Triples Synchro Dball Cleans 

 

-Rest 5 minutes-

 

B) For Time: 

6 Rounds: 

20 Partner Axel Bar Deadlifts @ 100kg 

10 Doubles Synchro Devil’s Press @ 22.5kg/15kg per arm 

Time Cap: 8 Minutes 

 

-Rest 5 minutes- 

 

C) AMRAP 8

200m Triples Synchro Sandbag ‘Run’ (1 Sandbag in play, use the standard sandbags)

15 Burpee Sandbag Over Yoke (performed individually, accumuate 15 as a team) 

10 Triples Synchro Sandbag Squats (bear hug position)

 

 

30/5/19

Teams of 4

A) For Time:

6 Rounds:

8 Synchro Dball GTOS

8 Burpee over Partner

8 Minute Time Cap:

-At the 10:00 mark-

AMRAP 5

8 Synchro Dball GTOS

8 Burpee over Partner

 

-5 minutes rest-

 

B) For Time:

400m Sandbag Run (2 Sandbags in play, all athletes running)

40 Worm Squats

30 Synchro Sandbag Lunges (2 Sandbags in play, 2 athletes working)

30 Partner Axel Bar Deadlifts @ 140kg/100kg (2 athletes working)

200m Sandbag Run (2 Sandbags in play, all athletes running)

200m Overhead Carry (2 Kettlebells in Play, 1 athlete working)

Time Cap: 15 Minutes

 

-5 minutes rest-

 

AMRAP 10

6 Rounds:

12 Synchro DB Deadlifts @ 22.5kg/15kg

9 Synchro DB Hang Power Cleans 22.5kg/15kg

6 Synchro STOH 22.5kg/15kg

-Max Calorie Ski Erg-

*During Ski Erg, 2 athletes must be holding the dumbbells; 1 athlete skiing, 2 athletes holding dumbbells, 1 athlete resting 

**You can only work when the dumbbells are off the ground

23/5/19

Teams of 3

A) For Time:

400m Sandbag Run (1 sandbag in play, all athletes running)

30m Synchro Sandbag Lunge (2 Sandbags in play, all athletes lunging)

20 Synchro Sandbag Squats (2 sandbags in play, all athletes working)

10 Rope Climbs (One athlete working, One athlete carrying sandbag, one resting)

Time Cap: 10 minutes

 

-5 minutes rest-

 

B) AMRAP 10

2000m Row/1600mRow

-In Remaining Time: Max Tyre Flips-

*Every 2 Minutes that elapses: 5 Synchro Burpees

**One athlete must be holding 2x 32kg/24kg Kettlebell. Only allowed to work if the Kettlebell is off the ground

 

-5 minutes rest-

 

C) AMRAP 10:

50 Calories Assault Bike

50 Synchro Dball/Sandbag Over Shoulder Throw (2 Dballs/Sandbags in play)

Time Cap: 10 minutes

 

16/5/19

Teams of 3

A) AMRAP 10

150/120 Calorie Assault Bike 

*Every 2 Minutes: 3 Synchro Down Ups 

Max Synchro Sandbag Cleans in remaining time (2 athletes working, 1 athlete resting). 

-5 Minutes Rest- 

 

 

B) AMRAP 10 

IGYG Accumulate 1 Round Each of:

10 KB Deadlifts @ 32kg/24kg

100m Farmer’s Carry @ 32kg/24kg

10 KB Deadlifts 

In remaining time: Accumulate as many synchro 100m Sandbag runs as possible (Sandbag on shoulders. 2 athletes working, 1 athlete resting)

-5 minutes rest- 

 

 

C) For Time; perform as a relay (one athlete per workout)

1) 6-4-2

Tyre Flip

Burpee into tyre

2) 5-3-1

Dball Ground to Over Shoulder

Ski Erg Calories 

3) 4-3-2

Rope Climbs 

Bike Erg Calories 

Time Cap: 10 Minutes 

9/5/19

Teams of 3

A) AMRAP 6 

Max Effort Row 

Partner Axel Bar Deadlift 

-5 mins rest-

 

B) For Time: 

Buy In: 5 Burpee Climb Overs per person

400m Double Sandbag/Dball Carry

Cash Out: 5 Burpee Climb Overs per person

Time Cap: 10 mins

-5 mins rest- 

 

C) AMRAP 5

50 Synchro Squats (2 athletes must have a sandbag) 

Max Calorie Assault Bike

2/5/19

TRIBAL CLASH PREP: TEAM WODS

Teams of 3

Running Clock:

A) For Time:

800m Team Run

20 Synchro Dball GTOS (as a pair)

20 Synchro Burpees (as a triple)

10 Dball GTOS (as a pair)

10 Synchro Burpees (as triple)

800m Team Run

– 5 Minutes Rest-

 

B) AMRAP 10:

IGYG 1 Round Each of:

20m Double FR Kettlebell Lunge

20m Farmer’s Carry

5 Tyre Flips

In Remaining Time: As Many Rope Climbs as possible.

-5 Minutes Rest-

 

C) For Time:

4000m Row

Partner Axel Bar Deadlift whilst rowing @ 100kg/70kg or 85kg if Mixed Pair

Strongman 25/4/19

Sandbag Cleans

Sandbag Throws

Sandbag Squats

Primary Strength:

Every 3 Minutes x 18 Mintes:

  1. 2 Rounds: 5 Sandbag Squats + 10m Sandbag Carry
  2. 1 Min Sandbag Throw over Yoke

Primary Conditioning

Partner WODs

A) AMRAP 6

10 Sandbag/Dball Over Box + Burpee Over Box

10 Synchro Air Squats

– 2 mins rest –

B) Every 2 Minutes x 6 Minutes

100m Sandbag Carry