The Fittest Experience

2015 TFX Competition Workout Four: Dirty

Wod3 Am B7


5 Rounds: (155# Men, 105# Women)
12 Deadlift
9 Hang Power Snatch
10 minute cap


4 Rounds:
15 Toes to Bar
Farmer Carry —–>
10 Front Squat (155/105)
Farmer Carry <—–
10 minute cap


For Time:
40 Team Plate Burpees
5 Farmer’s Carry ←→
20 Rope Climbs
5 Farmer’s Carry ←→
40 Team Plate Burpees

Team plate burpees are completed by having each team member start standing, then all team members must have chest on the plate simultaneously. Each will then take the plate overhead, with the entire team having full extension overhead simultaneously.

First set of farmer’s carry completed by men. (370# 20M/per carry)

20 rope climbs completed by the team, each team member must do at least 1.

Women will complete the final set of farmers carries. (270# 20M/per carry)

17 Minute Time Cap

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top