Breaking News

Test Your Metal VIII: Team WOD Revised

Breaking news, Team athletes! We’ve listened to your feedback and revised one WOD. The revised WOD is below, followed by the original version so you can compare. Don’t worry: all movements remain the same. Also, you can review all of the WODs here and check our Frequently Asked Questions here.

NEW VERSION OF TEAM LEAD: 8:00 AMRAP. Increasing rounds of pull-ups, hand-release push-ups, and air squats, separated by a 100m team run:

  • 20 pull-ups, 40 push-ups, 60 air squats
  • 100 m team run
  • 25 pull-ups, 50 push-ups, 75 air squats
  • 100 m team run
  • 30 pull-ups, 60 push-ups, 90 air squats
  • 100 m team run
  • 35 pull-ups, 70 push-ups, 105 air squats
  • 100 m team run
  • Etc.

Weights: Rx: chin over bar pull-ups. Scaled: ring rows.
Score: Total reps of movements. Each team run counts as 2 reps (out and back).

Notes:

  • All four athletes run together, single file, holding a rope.
  • After the run, work can begin once the last athlete re-enters the team’s designated area.
  • During the pull-up/push-up/squat portion, only one athlete works at a time. Teams can divide reps as desired. The working athlete must tag in the next athlete.

OLD VERSION OF TEAM LEAD: 8:00 AMRAP. 100m run, 5 pull-ups, 10 hand-release push-ups (Rx and scaled), 15 air squats (RX and scaled) – done in this order:

  • Athlete 1 runs, does 5 pull-ups, tags athlete 2.
  • Athlete 2 runs, does 5 pull-ups, tags athlete 3.
  • Athlete 3 runs, does 5 pull-ups, tags athlete 4.
  • Athlete 4 runs, does 5 pull-ups, tags athlete 1.
  • Athlete 1 runs, does 10 push-ups, tags athlete 2.
  • Athlete 2 runs, does 10 push-ups, tags athlete 3….

Weights: Rx: chin over bar. Scaled: ring rows.
Score: Total reps. Each run counts as one rep.
Tiebreak: Time when the team completes a full round – that is, when the fourth athlete completes 15 air squats.

Notes:             

  • Only one athlete works at a time.
  • Athletes must tag the next athlete in, or that next athlete must start their run and reps over.