2024 Krampus Competition

Here are the workouts to be done any time from Dec 1st - Dec 31st. They can be repeated, but all scores are final at close of business on New Year's Eve.

Workout I
5 minutes max calorie row
1 minute rest
5 minutes max clean and jerk (weight x reps) you pick the weight
1 minute rest
5 minutes max meters on the rower
Score is the total of all three exercises

Workout II
12 minutes
12 sumo deadlift high pulls 95/65# (scaled 75/55#)
12 box jumps 24/20" (scaled step)
Score is max reps

Workout III
20 minutes max reps
24 weighted box steps 24/20"
24 overhead weighted walking lunge (knee must touch the ground)
24 dumbbell deadlift (held by handle, one head touches ground)
24 goblet squat
24 alternating dumbbell snatch
24 burpee over dumbbell
50/35# (scaled 35/25#)
Score is max reps

Workout IV
Every Minute perform 4x25 ft shuttle run
in the remaining time:
accumulate calories on the bike
until you hit 100 calories
Score is total time

Workout V
21 - 15 - 9
wall balls 20/14#, 10/9' (scaled 14/10#)
pull ups (scaled jumping)
thrusters 95/65# (scaled 75/55#)
toes to bar (scaled abmat butterfly sit-ups)
Score is total time

Workout VI
Hang from the bar with both hands (no release to shake out)
1 minute rest
Farmer hold in each hand 70/50# (scaled 50/35#)
Score is total combined time between bar and weight hold