CONTROLLED CHAOS
RUMBLE WOD 3
From the CrossFit Relentless Heart RUMBLE SERIES: Masters & Individual Edition
Select your category below to view your workouts and download your scorecard:
RX
WOD 3
CONTROLLED CHAOS
Time Cap: 10 mins
SkiErg
35 cal (Men) / 30 cal (Women)
Burpees to Target
30 (Men) / 25 (Women)
Chest & thighs to floor – Jump – Touch 6” target
Alt. Dumbbell Snatches
40 reps (22.5 kg / 15 kg)
Weighted Reverse Lunges
40 reps (22.5 kg / 15 kg)
Box Jump-Overs
30 (Men – 24”) / 25 (Women – 20”)
Jump on – Step down required – No jumping off
Movement Notes:
One dumbbell only
Burpees: chest & thighs must touch the floor, jump to 6” target
Box jumps: jump on, step down — no rebounding
Dumbbell hold position for lunges will be back racked
Please refer to the RUMBLE ATHLETE FAQ for further details.
Intermediate
WOD 3
CONTROLLED CHAOS
Time Cap: 10 mins
SkiErg
30 cal (Men) / 25 cal (Women)
Burpees to Target
25 (Men) / 20 (Women)
Chest & thighs to floor – Jump – Touch 6” target
Alt. Dumbbell Snatches
30 reps (15 kg / 10 kg)
Weighted Reverse Lunges
30 reps (15 kg / 10 kg)
Box Jump-Overs
25 (Men – 24”) / 20 (Women – 20”)
Jump on – Step down required – No jumping off
Movement Notes:
One dumbbell only
Burpees: chest & thighs must touch the floor, jump to rig/target
Box jumps: jump on, step down for safety
Dumbbell hold position for lunges will be back racked
Please refer to the RUMBLE ATHLETE FAQ for further details.
Beginner
WOD 3
CONTROLLED CHAOS
Time Cap: 10 mins
SkiErg
20 cal (Men) / 15 cal (Women)
Burpees to Target
20 (Men) / 15 (Women)
Chest & thighs to floor – Jump – Touch 6” target
Alt. Dumbbell Snatches
20 reps (10 kg / 5 kg)
Weighted Reverse Lunges
20 reps (10 kg / 5 kg)
Plate Jump-Overs (Stacked plates to 12” – step down required)
20 (Men) / 15 (Women)
Movement Notes:
One dumbbell only
Burpees: chest & thighs must touch the floor, stand tall, clap overhead (no jump)
Jump on stacked plates, step down
Dumbbell position for lunges will be back racked
Please refer to the RUMBLE ATHLETE FAQ for further details.