2026-11-02 — 2026-11-08
Last Match
4 rounds: within each 3-minute work interval, complete 100m run and 8 burpees, then accumulate air squats until the buzzer. Rest 1 minute between rounds. Score ONLY the squats.
RX
Four 3-minute work intervals. Each begins with 100m run (walking allowed) + 8 chest-to-floor burpees, then air squats for remaining time. Exactly 1 minute rest after intervals 1–3. Total clock: 15 minutes.
Scaled
Same 15-minute schedule: 100m brisk walk + 8 elevated step-back burpees, then chair squats. Record support height.
Youth
Four 2-minute work intervals: 50m walk + 4 elevated step-back burpees, then chair squats. Rest 1 minute after intervals 1–3. Total clock: 11 minutes. Parent-supervised.
Score: Completed reps, highest first.
Movement standards
Air squat: hip crease below the top of the knee, then stand to full hip and knee extension. Floor push-up: straight body, chest touches ground, then full elbow extension. Burpee: chest and thighs touch ground, then stand and jump with both feet clear and hands together overhead; stepping back and up is allowed. Elevated step-back burpee: hands on a secure support, step to a straight-body plank, step forward and stand tall; no push-up or jump. Chair squat: stable chair against a wall, touch the seat gently and stand fully without hand assistance. Elevated push-up: straight body, chest touches the support, press to straight arms; record support height. Measure the run/walk course before starting. Timer starts at the first interval. Do not start early after rest. Finish that interval’s full distance and all burpees before counting squats. If you cannot finish the opening work, that interval scores zero; restart the opening work next interval rather than carrying it over. Only fully extended squats completed before the work buzzer count. Add squats across all four intervals. Run/walk and burpees do not count toward the score; zero is a valid score.
Warm up with 5 minutes of easy movement and practice reps. Keep the clock running through rest and transitions. Use a stable support and measured, traffic-free course. Choose a version you can control. Youth attempts are supervised and submitted by a parent or guardian. Further modifications are welcome as practice; only prescribed versions belong on these standings.
Submit by: 2026-11-10T23:59:59-08:00