The Process Programming

DICE ROLL 🎲

This Saturday’s Tester is a 2 part workout of…

LIVE
A: For time
75 Wall Balls
75 American Kettlebell swings @16/12kg
50 Box jump Overs
40/30 Hand Release pushups
14 Minute Time Cap -

At the 16 Minute Mark:

B: In 7 mins, build to a heavy set of
3 TNG Power Cleans

PERFORM
75 Wall Balls
75 American Kettlebell swings @24/16kg
50 Box jump Overs
40/30 HSPU
14 Minute Time Cap -

At the 16 Minute Mark:

B: In 7 mins, build to a heavy set of
3 TNG Power Cleans

COMPETE
A: For time
75 Wall Balls
75 American Kettlebell swings @28/20
50 Box jump Overs
50 HSPU
14 Minute Time Cap -

At the 16 Minute Mark:

B: In 7 mins, build to a heavy set of
3 TNG Power Cleans

ELITE
A: For time
75 Wall Balls
75 American Kettlebell swings @32/24kg
75 Box jump Overs
75 HSPU
14 Minute Time Cap -

At the 16 Minute Mark:

B: In 7 mins, build to a heavy set of
3 TNG Power Cleans

Checkout for the full coaches notes and movement standards.

‼️WATCH THIS VIDEO to learn more about WHAT the workout is, WHY it has been programmed, and our suggested pacing strategies.

Our programmes are designed based off of your results, so don’t forget to log in your scores on to see where you stand with the community, and to tag us in your videos or upload them along with your scores for personalised coaches feedback!

Practicing the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!

Post your times & weight lifted in the comments below ⬇️

BOUNCER

This Saturday’s Tester is an 18 minute AMRAP of…

LIVE
20/15 Calorie Row
50ft Suitcase/Front Rack Walking Lunge @17.5/10kg
25 to 6" Target
50ft Suitcase/Front Rack Walking Lunge
25 Dual Dumbell Deadlifts @17.5/10kg

PERFORM
25/20 Calorie Row
50ft Front Rack Walking Lunge/Dumbell overhead lunge @22.5/15kg
25 to 6" Target
50ft Front Rack Walking Lunge/Dumbell overhead lunge @22.5/15kg
25 Dual Dumbell Deadlifts @22.5/15kg

COMPETE
25 Calorie Row
50ft Front Rack Walking Lunge/Dumbell overhead lunge @22.5/15kg
25 to 6" Target
50ft Front Rack Walking Lunge/Dumbell overhead lunge @22.5/15kg
25 Dual Dumbell Deadlifts @22.5/15kg

ELITE
25 Calorie Row
50ft dual dumbell overhead lunge/Dumbell overhead lunge @25/17.5kg
30 to 6" Target
50ft dual dumbell overhead lunge/Dumbell overhead lunge @25/17.5kg
30 Dual Dumbell Deadlifts @25/17.5kg

Coaches Notes:
- Score is the total amount of reps completed within the 18 minute time cap.

- Athletes to complete: Round 1: Suitcase Lunges. Round 2: Overhead Lunges. Round 3: Suitcase Lunges Round 4: Overhead Lunges, etc.

Checkout for the full coaches notes and movement standards.

‼️WATCH THIS VIDEO to learn more about WHAT the workout is, WHY it has been programmed, and our suggested pacing strategies.

Our programmes are designed based off of your results, so don’t forget to log in your scores on to see where you stand with the community, and to tag us in your videos or upload them along with your scores for personalised coaches feedback!

Practicing the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!

Post your scores in the comments below ⬇️