F3 Greenwood

Chris Kyle WOD – IPC 2025 – Week 3

We hope you all enjoyed the 8 Track from F3 Cleveland. SO, we’ve had a skinny runner friendly workout with Feeks and last week we returned to our roots with a more normal bootcamp type workout, so, this week, we bring one for the Clydesdales among us. This week, we give you the Chris Kyle WOD.

Background: Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

Submit your score at https://f3greenwood.org/ipc-submit-score. You can complete the workout as many times as you would like, but the last score submitted will be the one used in calculating your place in the standings. Also, the scoring window will stay open for the entirety of the Iron Pax Challenge but to be considered for the weekly competition, you must complete the workout and submit your score by midnight the Sunday following the release of the workout. Please remember to submit your score in the total repetition count format. If you modify the workout in any way, please indicate that when you submit your score.

Once again, modifications will be provided so all men can participate. There is nothing wrong with modifying the work. It’s You vs You. Keep pushing yourself. Making yourself better.

Chris Kyle WOD

  • Format
    • 40-minute AMRAP
    • Total repetition count workout
      • Burpees do not count towards your repetition count
  • Equipment
    • Standard coupon
    • 5-minute EMOM timer
    • Measure 25 yards
  • The Thang
    • Start both the 40-minute timer and the 5-minute EMOM timer at the same time
    • Complete the following exercises as prescribed
      • 40 Kettlebell swings
      • 40 lateral block jump-overs
      • 40 thrusters
      • 40 decline merkins (feet on top of your coupon that is turned vertically)
    • When EMOM timer goes off
      • Stop the work you are doing:
        • Run out 25 yards
        • Do 5 burpees
        • Run back 25 yards
      • Pick up where you left off when you get back
    • Repeat this pattern for 40 minutes
  • Scoring
    • Total repetitions for 40 minutes
    • BURPEES DO NOT COUNT IN REPETITION COUNT
  • Modifications
    • Shorten distance of cones
    • Make repetition counts smaller
    • Exercise Modifications
      • Kettlebell swings
        • Bent-over rows
      • Lateral block jump-overs
        • Lateral block step-overs
      • Thrusters
        • Air Squats
      • Decline Merkins
        • Standard Merkin
        • Turn block horizontally
      • Burpees
        • Flying Squirrels