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Exercises & workouts
Name
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Aerobic gymnast
Aerobic pump
Air Biking
Bike Erging
Body Weight Strength
Bodyweight strength
Core endurance
Endurance
Finisher
Fitness racing
HIIT
Low intensity
Misc
Mixed Modal
Mobility
Power
Rowing
Running
Skiing
Speed
Speed Strength
Strength
Strength endurance
Warmup
Official benchmarks
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Only official
Only non official
Exercise/Workout
10k run
100 burpees
1 1/2 pull-ups
100 Double Unders
100 Pull ups
100 pushups
1 + 1/2 Ring Dip Bottom
100 air squats
10 min Assault Bike
100 Situps
1 + 1/2 Ring Dip Top
100 wallballs
15 Burpee Muscle Ups
1000 Burpees
100 cal Assault Bike for time
100 kb swings
1 + 1/2 muscle-up
1 Clean & 2 split jerk
10 m Handstand Walk for time
100 strict pullups
100 toes to bar
100m Handstand Walk for Time
1 muscle-up + n Ring Dips
150 Burpees
1 power clean & 2 push jerk
1-2-3 Muscle-up + 1 Ring Dip Ladder
100 BW Back Squat
100 pistols
100 Ring Dips
12 min bike erg for cals
12 min bike erg for distance
150 Burpees AFAP
1 Muscle-up transition + 1 Muscle-up
100 tgu for time 32kg
10000m Bike erg
150K Cycling HalvVättern
100 Dips
10000m SkiErg
17930m Run
19.3
1-2-3 Muscle-Ups + 1-2-3 Ring Dips