SWS

SWS Interno 2025/2026

Provas

Leaderboard
#1

Prova 1

AMRAP

AMRAP 11 min


Fitness

Carga: 65/45 LB

  • 21/15 Cal Row
  • 30 Push-up Hand Release
  • 18 Power Snatch

Intermediário

Carga: 85/55 LB

  • 21/15 Cal Row
  • 15 Pull-up
  • 09 Power Snatch

Avançado

Carga: 125/85 LB

  • 21/15 Cal Row
  • 15 Chest to Bar
  • 09 Power Snatch
#2

Prova 2

For Time

For Time (CAP 15 min)


Fitness

Carga: 65/45 LB

  • 40 Thruster
  • 40 Knee Raise
  • 800 M Run
  • 40 Knee Raise
  • 40 Thruster

Intermediário

Carga: 95/65 LB

  • 40 Thruster
  • 06 Rope Climb
  • 800 M Run
  • 06 Rope Climb
  • 40 Thruster

Avançado

Carga: 115/75 LB

  • 40 Thruster
  • 06 Rope Climb
  • 800 M Run
  • 06 Rope Climb
  • 40 Thruster
#3

Prova 3

AMRAP

AMRAP 10 min


Fitness

Carga HPC: 85/55 LB | Carga DP: 25/15 LB

  • 24 Sit-up Medball 14LB
  • 16 Hang Power Clean
  • 08 Devil Press Sincro

Intermediário

Carga HPC: 115/75 LB | Carga DP: 35/25 LB

  • 18 Toes to Bar
  • 16 Hang Power Clean
  • 08 Devil Press Sincro

Avançado

Carga HPC: 135/95 LB | Carga DP: 50/35 LB

  • 24 Toes to Bar
  • 16 Hang Power Clean
  • 08 Devil Press Sincro
#4

Final 1

For Time

2 Sets For Time (CAP 14 min)


Fitness

Carga HSC: 85/55 LB

  • 200 Single Under
  • 40 Box Jump Over
  • 30 KB Swing Sincro (16/12)
  • 20 Hang Squat Clean

Intermediário

Carga HSC: 115/75 LB

  • 200 Single Under
  • 40 Box Jump Over
  • 30 HSPU (Abmat + 15 LB)
  • 20 Hang Squat Clean

Avançado

Carga HSC: 155/105 LB

  • 160 Double Under
  • 40 Box Jump Over
  • 30 HSPU
  • 20 Hang Squat Clean
#5

Final 2A

AMRAP

AMRAP 7 min


Fitness

Carga: 65/35 LB

  • 8 Burpee Box Jump Over
  • 4 Complex (1 Sq Snatch + 2 HP + 3 OHS)
  • 3 Wall Walk

Intermediário

Carga: 85/55 LB

  • 8 Burpee Box Jump Over
  • 4 Complex (1 Sq Snatch + 2 HP + 3 OHS)
  • 16 Pull-up

Avançado

Carga: 115/75 LB

  • 8 Burpee Box Jump Over
  • 4 Complex (1 Sq Snatch + 2 HP + 3 OHS)
  • 8 Bar Muscle-up


Rest 1' entre Parte A e B — sobe a carga

#6

Final 2B

For Time

For Time (8' a 23' cap)

Rest 1' entre Parte A e B — sobe a carga



Fitness

Carga Jerk/FS: 85/55 LB

  • 100 Wall Ball 14/8
  • 80 Goblet Squat (16/12)
  • 60 Jerk
  • 40 Front Squat

Intermediário

Carga Jerk/FS: 115/75 LB

  • 100 Wall Ball 20/14
  • 80 Push-up Hand Release
  • 60 Jerk
  • 40 Front Squat

Avançado

Carga Jerk/FS: 135/95 LB

  • 100 Wall Ball 20/14
  • 80 Pull-up
  • 60 Jerk
  • 40 Front Squat