52

Wednesday 260211

[ 수원 ]

AMRAP : 15 MIN

3 Bar Muscle up
15 Russian Kettlebell Swing ( 32/24 )
30 sec Plank Hold

A : ( 24/16 ), 1 BMU or 6 C2B
B : 무게 자유, All Pull up
C : 상담

[ 압구정 ]

2026 Far East Throwdown Event 5

3 Rounds for time of :

40 Wall Ball Shot ( 20/14 )
30 Dumbbell Hang Snatch ( 50/35 )
20 Burpee Broad Jump ( 1 Meter )

TIME CAP : 20 MIN

A : 무게 자유
B : Burpee over the dumbbell
C : 상담

[ 아차산 ]

Team of 2

AMRAP : 18 MIN

500/400 Row
30 Synchronized DB Snatch, alternating ( 50/35 )
30 Burpee Box Jump over ( 24/20 )

B : 무게 자유, 높이 자유
C : 상담

[ 잠실 ]

1.

Back Squat

20 - 20

2.

AMRAP : 7 MIN

1 - 2 - 3 - 4 - 5 • • •
Triple under
3 - 6 - 9 - 12 - 15 • • •
Sit up

A : x3 Double under
B : Double under
C : x3 Single under

@painstorms

51

Tuesday 260210

[ 잠실 ]

Team of 2

For time of :

75 Deadlift ( 155/115 )
50 Hang Power Clean
50 Shoulder to overhead
50 Hang Power Clean
75 Deadlift

TIME CAP : 16 MIN

A : ( 115/75 )이상
B : ( 75/45 )이상
C : 무게 자유

[ 압구정 ]

Team of 2

As many rounds as possible in 20 minutes :

30/24 Row ( Cal )
20 Deadlift ( 185/125 )
10 Strict Handstand push up

A : ( 155/105 ), Mat Assist
B : 20 Push up
C : 상담

[ 아차산 ]

5 Rounds for time of :

5 Power Clean ( 155/105 )
4 Front Squat
3 Push Jerk
20 Jumpinng Lunge

Rest 1 MIN

A : ( 115/75 ) 이상
B : 무게 자유
C : 상담

TIME CAP : 16 MIN

[ 수원 ]

Team of 2

3 Sets

AMRAP : 5 MIN

1 : 15/12 Row ( Cal )
2 : Clean and Jerk

Rest 3 minutes

*Reps/Weights
Set 1 : 5 @155/105
Set 2 : 7 @135/95
Set 3 : 9 @95/65

A : ( 115/75 ), ( 95/65 ), ( 75/55 )
B : 12/10, 무게 자유
C : 상담

@painstorms

50

Monday 260209

[ 압구정 ]

As many rounds as possible in 17 minutes :

5/5 Dumbbell Push Jerk ( 50/35 )
10 Goblet Squat
10 Knee to elbow
1 Bar Muscle up

5/5 Dumbbell Push Jerk
10 Goblet Squat
10 Knee to elbow
2 Bar Muscle up

.
.
.
3

A : No Muscle up
B : Knee raise
C : 상담

[ 잠실 ]

AMRAP : 24 MIN

10 Bar Muscle up
20 Burpee
40 Squat
80 Double under

A : 20 Toes to bar
B : 20 Knee raise, Single under
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

80 Double under
20 Sit up
10 Devil Press ( 50x2/35x2 )

B : 30 DU, 무게 자유
C : 상담

[ 수원 ]

3 Rounds For time of :

20 Hand raise Push up
80 Jumping Jack
20 Squat
80 Jumping Jack
20 Burpee
80 Jumping Jack
20 Sit up
80 Jumping Jack

Time Cap : 25 MIN

Scale : 2R

49

Saturday 260207

[ 아차산 ]

AMRAP : 14 MIN

7 Pull up
7 DB Push Press ( 50x2/35x2 )
49 Double under

B : Band Assist, 무게 자유
C : 상담

[ 압구정 ]

“Heidi 26"

As many rounds as possible in 26 minutes :

26 Squat
26 Push up
26 Kettlebell Swing ( 24/16 )
26 Jumping Lunge
26 Sit up
26 Box Jump ( 24/20 )

Scale : 무게 자유

[ 잠실 ]

Team of 2

As many rounds as possible in 20 minutes, increasing the snatch weight every 5 minutes:

30 Wall Ball Shots (20/14 )
20 Handstand Push-Ups
10 Snatch
( 115/75 > 135/95 > 155/115 > 175/135 )

A : 공 무게 자유, Mat Assist, ( 75/45 > 95/65 > 115/75 > 135/95 )
B : Push up, 무게 자유
C : 상담

[ 수원 ]

AMRAP : 16 MIN

8 Chest to bar
8/8 Dumbbell Hang Clean( 50/35 )
16 Dumbbell Front Rack Lunge

A : Pull up, 무게 자유
B : Assist Pull up
C : 상담

48

Friday 260206

[ 수원 ]

17.5

10 Rounds for time of :

9 Thruster ( 95/65 )
35 Double under

Time Cap : 20 MIN

A : ( 75/55 )
B : 무게 자유, x2 Single
C : 상담

[ 압구정 ]

As many rounds as possible in 16 minutes :

3 Muscle up
6 Burpee over the Medicine Ball
9 Medicine Ball Clean ( 20/14 )

A : n BMU / 5 C2B
B : 5 Pull up
C : 상담

Compare to 251016

[ 잠실 ]

1.

High Jump

1 - 1 - 1 - 1 - 1

2.

AMRAP : 10 MIN

10 Strict Knee to Elbow
10 Box Jump ( 30/24 )
15 Knee to Elbow
10 Box Jump Step down
20 Toes to bar
10 Box Jump over

B : All Toes to bar
C : All Knee raise, 높이 자유

[ 아차산 ]

"22.2"

For time of :

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Deadlift ( 225/155 )
Bar facing Burpee

A : ( 155/105 ) 이상
B : ( 95/65 ) 이상
C : 상담

TIME CAP : 10 MIN

@painstorms

47

Thursday 260205

[ 잠실 ]

Team of 2

AMRAP : 20 MIN

30 Wall Ball Shot ( 20/14 )
15 Power Clean ( 185/135 )
30 Burpee over the barbell
15 Push Jerk

A : 공 무게 자유, ( 115/75 )이상
B : 바벨 무게 자유
C : 상담

[ 압구정 ]

As many rounds as possible in 14 minutes :

12 Dumbbell Hang Snatch ( 50/35 )
12 Dumbbell Lunge
24 Lateral Jump over the Dumbbell

Scale : 무게 자유

[ 아차산 ]

For time of :

4 Rounds

40 Squat
10 Handstand Push up
40 Walking Lunge
10 Handstand Push up

Then,

200ft Handstand Walk

A : No HSW, Mat Assist
B : x2 Push up
C : 상담

TIME CAP : 16 MIN

[ 수원 ]

AMRAP : 15 MIN

15 Squat
10 Toes to bar
5 Power Snatch ( 95/65 )

A : ( 75/55 )
B : 무게 자유, Knee raise
C : 상담

@painstorms

46

Wednesday 260204

[ 압구정 ]

Team of 2

For time of :

50 Bar Muscle up
150 Wall Ball Shot ( 20/14 )
50 Power Clean ( 135/95 )

TIME CAP : 20 MIN

A : x2 Toes to bar
B : x2 Knee raise
C : 상담

[ 잠실 ]

For time of :

50 - 40 - 30 - 20 - 10

Jumping Lunge
Back Extension
Double under
Push up

TIME CAP : 14 MIN

B : Single under
C : 상담

[ 아차산 ]

AMRAP : 14 MIN

7 Chest to bar
14 Box Jump, step down ( 24/20 )
7 Hang Power Snatch ( 95/65 )
14 Box Jump, step down

A : Pull up, ( 75/55 )
B : Band Assist, 무게 자유, 높이 자유
C : 상담

[ 수원 ]

Team of 2

I go, you go

For time of :

4 Rounds

21 Deadlift ( 185/125 )
15 Handstand Push up

then, 4 Rounds

15 Deadlift ( 225/155 )
9 Handstand Push up

then, 4 Rounds

9 Deadlift ( 275/185 )
6 Handstand Push up

A : ( 155/105 ), ( 185/125 ), ( 225/155 ), Mat
B : 무게 자유, x2 Push up
C : 상담

45

Tuesday 260203

[ 아차산 ]

Team of 2

3 Rounds for time of :

1000/900 Row
50 Wall Ball Shot ( 20/14 )

B : 무게 자유
C : 상담

TIME CAP : 20 MIN

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Burpee
15 Sit up
10 Kettlebell Swing ( 24/16 )
15 Back Extension

Scale : 무게 자유

[ 잠실 ]

10 Rounds for time of :

5 Burpee
3 Thruster ( 135/95 )
1 Gymnastic Complex
( Strict Pull up - Pull up - Chest to bar - Bar Muscle up )

TIME CAP : 16 MIN

A : 4 Chest to bar or 4 Pull up, ( 96/65 )이상
B : 4 Band Pull up, 무게 자유
C : 상담

[ 수원 ]

5 Rounds for time of :

30/24 Row ( Cal )
15 Burpee Box Jump over ( 24/20 )

A : Step over
B : 4R
C : 상담

44

Monday 260202

[ 수원 ]

Team of 2

E3OM x 7

1 : Ski
2 : Bike
3 : Sled Pull ( 103/78 )
4 : Weighted Walking Lunge ( 20/10 )
5 : Kettlebell Famers Carry ( 24x2/16x2 )
6 : Wall Ball Shot ( 20/14 )
7 : W up
Rest 1 MIN

Scale : 무게 자유

[ 압구정 ]

"Sindy"

As many rounds as possible in 15 minutes :

5 Chest to bar
10 Push up
5 Front Squat ( 165/115 )

A : ( 135/95 )
B : Pull up
C : 상담

Compare to 241014

[ 아차산 ]

For time of :

4 Rounds

15 Sit up
12 DB Hang Snatch ( 50/35 )
9 DB facing Burpee
3 Bar Muscle up

4 Rounds

12 Sit up
8 Dual DB Hang Snatch
6 DB facing Burpee
2 Bar Muscle up

A : x2 Toes to bar, 무게 자유
B : Knee raise
C : 상담

TIME CAP : 20 MIN

[ 잠실 ]

3 Rounds for time of :

500/400 Row
40 Sit up
30 DB Snatch ( 50/35 )

TIME CAP : 17 MIN

B : 무게 자유
C : 상담

@painstorms

43

Saturday 260131

[ 잠실 ]

Team of 2

AMRAP : 24 MIN

2 Rounds

2000/1600 Row
100 Toes to bar

Then, Max reps Bar muscle up

A : Band Assist
B : Knee raise, Then Toes to bar
C : 상담

[ 압구정 ]

"Air Laura"

Team of 2

As many rounds as possible in 21 minutes :

30/24 Row ( Cal )
20 Burpee over the rower
10 Bar Muscle up

A : 20 Toes to bar
B : 20 Knee raise
C : 소통

[ 아차산 ]

For time of :

5 Rounds

7 Power Clean ( 115/85 )
7 Burpee over the barbell

Rest 3 MIN

5 Rounds

7 Power Snatch ( 95/65 )
7 Burpee over the barbell

B : ( 95/65 ), ( 75/45 )
C : 상담

TIME CAP : 15 MIN

[ 수원 ]

2 Sets

AMRAP : 3 MIN

3 Shuttle Run ( 50ft )
18 Sit up
15 Kettlebell Swing ( 24/16 )

Rest 1 minute

AMRAP : 3 MIN

15 Kettlebell Swing
18 Sit up
3 Shuttle Run ( 50ft )

Rest 2 minutes between sets

@painstorms

42

Friday 260130

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 Deadlift ( 135/95 )
10 Push up
10 Wall Ball Shot ( 20/14 )

A : 둘 중 하나 무게 자유
B : 둘 다 자유
C : 상담

[ 잠실 ]

AMRAP : 15 MIN

50 Double under
12 DB Seesaw Row ( 무게 자유 )
12 DB Floor Press
1 Min DB Floor Press Hold in Glute Bridge

Scale : Single under, DB Floor Press Hold

[ 아차산 ]

AMRAP : 15 MIN

15 Kettlebell Swing ( 24/16 )
15 Sit up
15 Goblet Squat
15 V up

B : 무게 자유
C : 상담

[ 수원 ]

For time of :

21 - 18 - 15 - 12 - 9 - 6 - 3

Power Clean ( 115/85 )
Wall Ball Shot ( 20/14 )
Box Jump ( 24/20 )

A : 둘 중 하나 무게 자유
B : 둘 다 무게 자유, Step up
C : 상담

41

Thursday 260129

[ 아차산 ]

“21.1”

For time of :

1 Wall Walk
10 Double under
3 Wall Walk
30 Double under
6 Wall Walk
60 Double under
9 Wall Walk
90 Double under
15 Wall Walk
150 Double under
21 Wall Walk
210 Double under

A : Half Wall Walk
B : Inchworm Push up, +10 DU
C : x2 Single under

TIME CAP : 15 MIN

[ 압구정 ]

"Dumbbell TK"

As many rounds as possible in 16 minutes :

8 Strict Pull up
8 Box Jump ( 30/24 )
12 Dumbbell Hang Snatch ( 50/35 )

A : Kipping
B : 높이 자유
C : Step up

[ 잠실 ]

7 Rounds for time of :

40 Crossover
20 Wall Ball Shot ( 20/14 )
5 Deadlift ( 225/165 )

A : ( 165/105 )이상
B : 공 무게 자유, ( 95/65 ) 이상
C : 상담

[ 수원 ]

20.2

AMRAP : 20 MIN

4 Dumbbell Thruster ( 50/35 )
6 Toes to bar
24 Double under

A : 무게 자유
B : Knee raise, x2 Single
C : 상담

40

Wednesday 260128

[ 수원 ]

For time of :

AMRAP : 2 MIN

100 Burpee over the barbell
100/80 Row ( Cal )

Rest 1 minute

Time Cap : 23 MIN

[ 압구정 ]

5 Rounds

2 Minutes of :

10 Power Clean ( 95/65 )
10 Thruster
Max reps Burpee over the barbell

Rest 2 Minutes

Scale : 무게 자유

[ 잠실 ]

AMRAP : 15 MIN

10/9 Row
15 Sit up
10 Chest to bar
15 Box Jump ( 24/20 )

A : Pull up
B : Band Assist, 높이 자유
C : 상담

[ 아차산 ]

Team of 2

For time of :

1000/900 Row
70 Front Squat ( 95/65 )
50 Pull up

1000/900 Row
50 Thruster
30 Bar Muscle up

A : 무게 자유, All Pull up
B : Band Assist
C : 상담

TIME CAP : 20 MIN

@painstorms

39

Tuesday 260127

[ 잠실 ]

Team of 2

For time of :

100 Hang Power Clean ( 95/75 )
25 Burpee over the barbell
75 Power Clean
25 Burpee over the barbell
50 Hang Squat Clean
25 Burpee over the barbell
25 Squat Clean
25 Burpee over the barbell

TIME CAP : 22 MIN

A : ( 75/55 )
B : 무게 자유
C : 상담

[ 압구정 ]

Team of 2

As many reps as possible in 24 minutes :

2 Rounds

2000/1600 Row
100 Toes to bar

Then, Max reps Bar muscle up

A : Band Assist
B : Knee raise, Then Toes to bar
C : 상담

Compare to 250716

[ 아차산 ]

10 Rounds for time of :

10 Deadlift ( 185/125 )
10 Handstand Push up
10 Toes to bar

A : ( 135/95 ), Mat Assist
B : 무게 자유, Push up, Knee raise
C : 상담

TIME CAP : 18 MIN

[ 수원 ]

1.

Hang Squat Snatch

1 - 1 - 1 - 1 - 1

2.

For time of :

21 - 15 - 9

Hang Power Snatch ( 95/65 )
Overhead Squat

Time Cap : 8 MIN

Scale : 무게 자유

@painstorms

38

Monday 260126

[ 압구정 ]

As many rounds as possible in 15 minutes :

4 Strict Handstand push up
8 Single Devil Press ( 50/35 )
12 Dumbbell Box Step up ( 24/20 )

A : Mat Assist, Kipping
B : No HSPU
C : 상담

[ 잠실 ]

1.

Bench Press

1 - 1 - 1 - 1 - 1

2.

"J.T"

For time of :

21 - 15 - 9

Handstand Push up
Ring Dip
Push up

TIME CAP : 12 MIN

A : Mat Assist, Bar Dip
B : Band Assist
C : 상담

[ 아차산 ]

AMRAP : 16 MIN

4 - 8 - 12 - 16 …

DB Snatch, alternating ( 50/35 )
Wall Ball Shot ( 20/14 )
Burpee Box Jump over ( 24/20 )

B : 무게 자유, 높이 자유
C : 상담

[ 수원 ]

“Cindy”

AMRAP : 20 MIN

5 Pull up
10 Push up
15 Squat

Scale : Assist Pull up