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Alpaca (at Home)

For time. Score: your time.

  • For time
  • dumbbell
  • rope
  • sled
Division

The workout

Sled push strongman
2 Legless rope climb gymnastics
20 Dumbbell clean and jerk 32-kg KBsweightlifting
Sled push strongman
2 Legless rope climb gymnastics
15 Dumbbell clean and jerk 32-kg KBsweightlifting
Sled push strongman
2 Legless rope climb gymnastics
10 Dumbbell clean and jerk 32-kg KBsweightlifting

Muscle map

Works: lats, quadriceps, shoulders · also biceps, calves, chest, forearms, glutes, hamstrings

Time0:00Tap start. The clock begins after a three-second count.

Tick off each line

Done0 / 9
Round1 of 1

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Heart Rate Zones

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

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Calculator

Rate of Perceived Exertion

How many reps you had left, turned into a share of your max and a weight for the bar.

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Calculator

Reps in Reserve

Log a set with reps left in the tank and see the max it points to.

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Calculator

1–10 RM

A set to failure, and what that strength looks like from one rep to ten.

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