F3 Greenwood

World’s Toughest 11’s – IPC 2024 Week 1

For time. 

A running 4-minute EMOM timer (3 burpees) runs throughout the entire workout.

EMOM starts the workout with first set of 3 burpees.

The rest of the work is as follows:

Starting End Exercises30 Yard TraverseBack End Exercises30 Yard Traverse Back
10 ThrustersBear Crawl1 Hand-Release MerkinBear Crawl
9 ThrustersLunge2 Hand-Release MerkinsLunge
8 ThrustersBurpee Broad Jump3 Hand-Release MerkinsBurpee Broad Jump
7 ThrustersRun4 Hand-Release MerkinsRun
6 ThrustersMurder Bunny5 Hand-Release MerkinsReverse Murder Bunny
5 ThrustersBear Crawl6 Hand-Release MerkinsBear Crawl
4 ThrustersLunge7 Hand-Release MerkinsLunge
3 ThrustersBurpee Broad Jump8 Hand-Release MerkinsBurpee Broad Jump
2 ThrustersRun9 Hand-Release MerkinsRun
1 ThrusterMurder Bunny10 Hand-Release MerkinsReverse Murder Bunny