Efterskole Funktionel Fitness Cup 2025

AMRAP 12

Pair 1

Sandbag carry

Pair 2

16 Synchro burpees

– Then -

‘X’

\*’X’ Movement

Round 1: 16 Synchro 16 Snatch

Round 2: 16 Synchro DB reverse lunges

Round 3: 16 Synchro DB goblet squats

Round 4: 16 Synchro OA DB S2OH

Weights

Male sandbag: 45kg

Female sandbag: 25kg

Male DB’s: 2 x 17,5kg & 2 x 15kg

Female DB’s: 2 x 10kg & 2 x 8kg

Tap a movement for its full standard.

6 Min to find a max in

1 Clean

3 Front squats

1 S2OH

\*1 Min rest before test 3 start

Tap a movement for its full standard.

AMRAP 6 (Relay, 2 working, 2 resting)

Max synchro thrusters\*

Buy-out

1 Lane shuttle run

5 Synchro burpees over DB

1 Lane shuttle run

\*The pair has to perform a minimum of

10 synchro thrusters unbroken each round

If the pair can’t perform 10 unbroken synchro

thrusters, they will get penalized in the form of 5

synchro burpees over bar, before finishing their

thrusters

Score

Total amount of thrusters

Weights

Male barbells: 1 x 35kg + 1 x 30kg

Female barbells: 1 x 22,5kg + 1 x 20kg

Tap a movement for its full standard.

3 Rounds for time (TC: 8 Min)

At the same time

3 Teammates

6 Synchro single arm devils press

1 Teammate

9/6 Cal echo bike

3 Wall walks

• Then -

3 Teammates

‘X’ Synchro deadlift\*

-

Round 1: 20 Deadlifts @60/30

Round 2: 15 Deadlifts @70/40

Round 3: 10 Deadlifts @80/50

Scaling

This workout can be scaled, in terms of the load

on the barbell. If a team wishes to scale the

workout, they can choose to do so, but will be

placed below the teams performing this workout

as prescribed, no matter the finishing time

In terms of scaling, the team can choose one

weight to keep on the barbells for all rounds (

30kg barbell for the females, or 50kg for the

males), and must decide to do so, before the

workout starts, and also notify the judge, if this

wishes to be done

Tap a movement for its full standard.