54

Friday 260213

[ 압구정 ]

For time of :

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

Toes to bar
Push up
Box Jump ( 24/20 )
Kettlebell Tater ( 24/16 )

TIME CAP : 20 MIN

A : 무게 자유
B : 높이 자유
C : 상담

[ 잠실 ]

For time of :

20 - 18 - 16 • • • 6 - 4 - 2

Box Jump step down( 24/20 )
Strict Push up

TIME CAP : 15 MIN

A : Hand release Push up, 1/2 Strict Push up
B : 높이 자유
C : 상담

[ 아차산 ]

AMRAP : 15 MIN

3 Wall Walk
6 Power Snatch ( 115/75 )
15 Box Jump, step down ( 24/20 )

A : Half Wall Walk, ( 75/55 ) 이상
B : 6 Inchworm Push up, 무게 자유, 높이 자유
C : 상담

[ 수원 ]

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

Time Cap : 15 MIN

Scale : x2 Inch Worm, x2 Single

53

Thursday 260212

[ 아차산 ]

AMRAP : 16 MIN

1 Bar Muscle up
10 Push up
12 Wall Ball Shot ( 20/14 )

2 Bar Muscle up
10 Push up
12 Wall Ball Shot

3 Bar Muscle up
10 Push up
12 Wall Ball Shot

...

A : Chest to bar or Pull up, 무게 자유
B : Band Assis
C : 상담

[ 압구정 ]

For time of :

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

Strict Pull up

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

Clean and Jerk ( 115/75 )

TIME CAP : 15 MIN

A : ( 95/65 )
B : 무게 자유
C : 상담

Compare to 251117

[ 잠실 ]

"Dive 34"

AMRAP : 34 MIN

34 Thruster ( 75/55 )
34 Pull up
34 Back Rack Lunge
34 Row ( cal )
34 Power Snatch

A : 무게 자유
B : Band Assist
C : 상담

[ 수원 ]

E2OM x 6

5 Deadlift ( 225/155 )
15 Medicine Ball Clean ( 20/14 )

A : ( 185/125 )
B : 무게 자유, 12 MBC
C : 상담

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