EVENT WORKOUTS
Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Gobble Wobble
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RX, Scaled & Masters
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Workout For Time (16 minute cap)
400m Run
20 Burpees Over A Tire
40 KB Swings
200m Sled Drag
40 KB Swings
20 Burpees Over A Tire
400m Run
Weights
*Rx = Wear a Weight Vest for entire workout (20/14)
**At the 100m mark on the Sled Drag, all teams will pick up a Sandbag + D-Ball to add to their sled weight.
***For the last 400m Run, the Sandbag and D-Ball will have to be carried.
****Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
20 Burpees Over A Tire
40 KB Swings
200m Sled Drag
40 KB Swings
20 Burpees Over A Tire
400m Run
Weights
- KB (Rx = 70/53; Scaled + Masters = 53/35)
- Sandbag (ALL Divisions = 30 lbs.)
- D-Ball (Men/Women All Divisions = 30/20)
*Rx = Wear a Weight Vest for entire workout (20/14)
**At the 100m mark on the Sled Drag, all teams will pick up a Sandbag + D-Ball to add to their sled weight.
***For the last 400m Run, the Sandbag and D-Ball will have to be carried.
****Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Coming Soon
Gravy Boat
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RX, Scaled & Masters
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Chipper-Style
Workout For Time (12 minute cap)
Rx
50/40 Calorie Ski Erg
50 Wall Balls (20/14)
50 Axle Bar Deadlifts (200/135)
50 C2B Pull-Ups
50 Axle Bar Deadlifts
50 Wall Balls
50/40 Calorie Ski Erg
Scaled/Masters
40/30 Calorie Ski Erg
40 Wall Balls (Scaled = 14/10; Masters = 20/14)
40 Axle Bar Deadlifts (165/105)
40 Scaled = DB Snatches (35/25); Masters = Chin-Over-Bar Pull-Ups
40 Axle Bar Deadlifts
40 Wall Balls
40/30 Calorie Ski Erg
*One person works at a time. Switch whenever.
**Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
50/40 Calorie Ski Erg
50 Wall Balls (20/14)
50 Axle Bar Deadlifts (200/135)
50 C2B Pull-Ups
50 Axle Bar Deadlifts
50 Wall Balls
50/40 Calorie Ski Erg
Scaled/Masters
40/30 Calorie Ski Erg
40 Wall Balls (Scaled = 14/10; Masters = 20/14)
40 Axle Bar Deadlifts (165/105)
40 Scaled = DB Snatches (35/25); Masters = Chin-Over-Bar Pull-Ups
40 Axle Bar Deadlifts
40 Wall Balls
40/30 Calorie Ski Erg
*One person works at a time. Switch whenever.
**Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Coming Soon
Apple Pie + Vanilla Ice Cream
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RX, Scaled & Masters
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Two scored events on a 12:00 clock...
Part 1: Apple Pie
AMRAP 6, Ascending By 2's
RX
2 Power Snatches (95/65)
2 Overhead Squats
2 Toes to Bar
4 Power Snatches
4 Overhead Squats
4 Toes to Bar
6 Power Snatches...etc.
Scaled/Masters
2 Hang Power Cleans (95/65)
2 Front Squats
2 Toes to Bar
4 Hang Power Cleans
4 Front Squats
4 Toes to Bar
6 Hang Power Cleans...etc.
*Break up the reps as desired between you and your partner.
**Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
2 Power Snatches (95/65)
2 Overhead Squats
2 Toes to Bar
4 Power Snatches
4 Overhead Squats
4 Toes to Bar
6 Power Snatches...etc.
Scaled/Masters
2 Hang Power Cleans (95/65)
2 Front Squats
2 Toes to Bar
4 Hang Power Cleans
4 Front Squats
4 Toes to Bar
6 Hang Power Cleans...etc.
*Break up the reps as desired between you and your partner.
**Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
At the 6:00 mark on the 12:00 clock...
Part 2: Ice Cream
Establish a Max Lift, Each Partner
You and your partner have 6:00 to each establish a max lift in the complex:
Rx
1 Squat Snatch +
1 Overhead Squat +
1 Hang Squat Snatch
Scaled/Masters
1 Squat Clean +
1 Front Squat +
1 Hang Squat Clean
*Rx = Squat Snatches must be one fluid movement, not power to squat.
**Scaled/Masters = Squat Cleans can be power to squat.
***Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Rx
1 Squat Snatch +
1 Overhead Squat +
1 Hang Squat Snatch
Scaled/Masters
1 Squat Clean +
1 Front Squat +
1 Hang Squat Clean
*Rx = Squat Snatches must be one fluid movement, not power to squat.
**Scaled/Masters = Squat Cleans can be power to squat.
***Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Coming Soon
Stuffed on Stuffing
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RX, Scaled & Masters
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4 Rounds, Max Reps
2:30 Work / :30 Rest
20/16 Calorie Row
20 Box Jump Overs
Max Reps of Barbell Shoulder to Overhead (Rx = 135/95; Masters = 95/65; Scaled = 75/45)
*Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
20/16 Calorie Row
20 Box Jump Overs
Max Reps of Barbell Shoulder to Overhead (Rx = 135/95; Masters = 95/65; Scaled = 75/45)
*Workouts have been, but will continue to be, tested and we reserve the right to alter them (only slightly). Any changes will be communicated well in advance.
Standards Video
Coming Soon
