FiPE 2020 Workouts.
WOD 1.
Rx Workout description & Standards Video
Intermediate Workout description & Standards Video
Scaled Workout description & Standards Video
WOD 1 will have 2 scoring opportunities.
Part A
Complete 200 Double Unders For Time.
At the start of every minute, perform
5 Wall Balls + 5 Toes to Bar.
As soon as you reach 200 Double Unders,
you start with part B.
Part B
4 Rounds For Time:
8 Clean & Jerks
8 Bar Muscle Ups
Time Cap: 15 minutes
Scoring:
A - Time when finished part A
B - Time when finished part B
Variations:
Rx - 60/45kg C&J
Intermediate - Single Unders, 50/35kg C&J, C2B/Pull Ups
Scaled - Single Unders, 14/10lb Wall Balls, Sit Ups, 40/25kg C&J, Jumping Pull Ups.
Wall Ball Target - 10ft Male, 9ft Female.
Jumping Pull Ups - Bar 25cm above athlete’s head.
WOD 2.
Complete the following For Time:
Rx Workout description & Standards Video
Intermediate Workout description & Standards Video
Scaled Workout description & Standards Video
10 Front Squats
15 Pull Ups
20m Overhead Lunges
25 Bar Facing Burpees
20m Overhead Lunges
15 Pull Ups
10 Front Squats
Time Cap: 7 minutes
Scoring: Time of completion.
Variations:
Rx - 80/55kg Front Squats, 24/16kg Kettlebells
Intermediate - 70/45kg Front Squats, Pull Ups/Ring Rows, 22.5/15kg Dumbbells
Scaled - 50/25kg Front Squats, Ring Rows, 16/5kg Kettlebells
WOD 3.
Workout Description & Standards Video
Workout 3 is a two-part workout with two scoring opportunities.
Part A
12 AMRAP
8 alternating Dumbbell Snatches
8m Handstand Walk
8 Burpee Box Jump Overs
8m Handstand Walk
Straight Into
Part B
21-15-9
Deadlifts
Handstand Push Ups
Total Time Cap 20min
Scoring Part A: Rounds/Reps completed in 12 minutes
Scoring Part B: Time to complete the 21-15-9
Variations:
Burpee box jumps has to be Box Facing.
Rx - M 22.5kg / F 15kg Dumbbell, 8m Unbroken HSW, Clear the box, M 130kg / F 95kg Deadlift
Intermediate - M 20kg / F 10kg Dumbbell, 1m Increments HSW, M 100 kg / F 65kg Deadlift, M NORMAL HSPU / F Abmat HSPU
Scaled - M 15kg / F 5kg Dumbbell, 8m Bear Crawl, Step Ups allowed, M 70kg / 45kg Deadlift, Hand release Push Ups
WOD 4.
RX Standards Video
Intermediate Standards Video
Scaled Standards Video
Complete the following For Time:
9-6-3
Power Snatches
Ring Dips
12-9-6
Thrusters
Chest To Bars
15-12-9
Power Cleans
Box Jump Overs
Total Time Cap: 10min
Workout Variations:
Rx: Weight on the bar M60kg, F45kg. Box height is M24”, F20”.
Intermediate: Weight on the bar M50kg, F35kg. Males do Ring Dips, Females can do Box Dips. Males do Chin Over Bar Pull Ups, Females do Ring Rows. Box height is M24”, F20”.
Scaled: Weight on the bar M40kg, F25kg. Male & Female do Box Dips. Male & Female do Ring Rows. Box height is M20”, F20”.
WOD 5.
RX Standards Video
Intermediate Standards Video
Scaled Standards Video
“CLEAN SPRINT LADDER”
Complete the following For Time:
10 Squat Cleans
8 Squats Cleans
6 Squat Cleans
4 Squat Cleans
2 Squat Cleans
With increasing weight each round.
Time Cap 4mins
Athletes needs to swop weights without any aid.
Rx is not allowed to Power Clean + Front Squat.
Intermediate can Power Clean + Front Squat, but in one clear motion, meaning that you can not extend to full hip extension before doing the front squat.
Scaled is allowed to fully Power Clean, followed by a Front Squat.
Workout Variations:
Rx Male:
10 @ 60kg
8 @ 70kg
6 @ 80kg
4 @ 90kg
2 @ 100kg
Rx Female:
10 @ 35kg
8 @ 45kg
6 @ 55kg
4 @ 65kg
2 @ 75kg
Intermediate Male:
10 @ 40kg
8 @ 50kg
6 @ 60kg
4 @ 70kg
2 @ 80kg
Intermediate Female:
10 @ 25kg
8 @ 35kg
6 @ 45kg
4 @ 55kg
2 @ 65kg
Scaled Male:
10 @ 30kg
8 @ 40kg
6 @ 50kg
4 @ 60kg
2 @ 70kg
Scaled Female:
10 @ 25kg
8 @ 30kg
6 @ 35kg
4 @ 40kg
2 @ 45kg
WOD 6.
RX Standards Video
Intermediate & Scaled Standards Video
Workout 6 is a 7 minute AMRAP of the following:
7/7 Dumbbell Overhead Squats
7/7 Alternating Pistols
7/7 Alternating Devils Presses
Rx - M22.5kg/F15kg
Intermediate - M22.5kg/F10kg
Scaled - M15kg/F 5kg
Workout Variations:
The only variable for this workout is that Intermediate and Scaled do 14 Air Squats instead of 7/7 alternating Pistols.
The Overhead Squats are NOT alternating, while the pistols and Devils Presses are.