Community Games 5

Workout Details

AMRAP 15’

Athlete 1:
Rowing (Calories)

Athlete 2 & 3:
Complete 1 Round:
• 50 Double Unders Each
• 20 Synchro DB Snatches (alternating)

Rotation:
All athletes rotate positions after completing one full round.

Score 1: Total Calories
Score 2: Total Reps

M Dumbell 22,5kg
W Dumbell 15kg

Workout Details

0:00 – 8:00 AMRAP — I GO / YOU GO

Macho Man Complex (per round):
• 3 Power Cleans
• 3 Front Squats
• 3 Jerks

Rotation & Loads:
Athlete 1: 1 Round of Macho Man @ 70kg
Athlete 2: 2 Rounds of Macho Man @ 70kg
Athlete 3: 3 Rounds of Macho Man @ 70kg

Repeat cycle until 8:00

Score 1: Total reps of Macho Man

Workout Details

8:00 – 13:00 — Find 1RM Clean & Jerk

• One athlete lifts at a time
• Any clean & any jerk variation allowed

Score 2: Sum of each athlete’s heaviest successful lift

Workout Details

I GO — YOU GO

Athlete 1
3 Rounds
• 20 Wall Balls
• 15 Toes to Bar
• 10m Dual DB Lunges (Farmer Carry)

Athlete 2
2 Rounds
• 30 Wall Balls
• 15 Chest to Bar Pull-Ups
• 20m Dual DB Lunges (Front Rack)

Athlete 3
1 Round
• 60 Wall Balls
• 15 Bar Muscle-Ups
• 30m Handstand Walk

Dumbbells (2*22,5kg)/(2*15kg)
➡️ Flow: Athlete 1 → Athlete 2 → Athlete 3
⏱️ Score: Time to complete all reps

CAP:15’