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Benchmark WOD

6.3K 39
  • Three AMRAPs in 24 minutes
  • AMRAP in 6 minutes:
  • 5 Sumo Deadlift High-Pulls (60/40 kg)
  • 10 Hang Squat Cleans (60/40 kg)
  • 15 Push Presses (60/40 kg)
  • Rest 3 minutes
  • Then, AMRAP in 6 minutes:
  • 50 Double-Unders
  • 100 meter Shuttle Sprint
  • 250 meter Row
  • Rest 3 minutes
  • Then, AMRAP in 6 Minutes:
  • 15 Pull-Ups
  • 30 Box Jump-Overs (60/50 cm)
  • 45 Air Squats

Complete all three AMRAPs including rest between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).

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namesake photo
Creator Giovanni Volante of CrossFit Mentana (near Rome, Italy) told us this when he submitted this WOD to us on April 12, 2017: "We are in the Holy Week and the Passion. I needed a workout that put my athletes to the test in all three training modes of our sport, but at the same time as if they were three distinct workouts. What better time to think of Calvario, where the three crosses were placed. That's where we derive the three mini 6-minute WODs to give the right intensity." Giovanni chose a 2:1 work to rest ratio to allow the athlete "go and touch as much as possible for all 10 general physical skills."

Calvario's format is inspired by the "Three Wise Men" WOD, a format that Giovannie says "I use from time to time to create intense and demanding WODs which I usually program later in the month on Saturday. I'll call them the workout of the week / month. When my athletes read WOW or WOM, know they have to roll up their sleeves and sweat a little more than usual. I personally scored 223 points RX. I know it's not much but at age 49 I can not complain."
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