WORKOUT STANDARDS & INFO

Individual

The following narrative is for Rx divisions. The other divisions will work in the same format, but with different loads and/or gymnastic movements. There is an 8 minute time cap for this workout. At 3-2-1 GO, the athlete will sprint to the echo bike and perform 15/12 (men/women) calories. Once the calories have been completed, the athlete may proceed to the barbell work with loads of 155/105 (men/women). The first round is the 21’s – where the athlete will perform 8 deadlifts, 7 front squats and 6 shoulder-to-overhead. After completing the barbell work, the athlete will move to the gymnastic work where they will perform 8 pull-ups, 7 chest-to-bar pull-ups and 6 bar muscle-ups. Upon completion, the athlete will sprint back to the bike for 15/12 calories (men/women), then back to the same barbell and gymnastics work they completed in the 21’s, but this time the reps total 15. Once the 15’s have been completed, the athlete sprints back to the bike for 15/12 calories (men/women), then back to the same barbell and gymnastics work they completed in the 15’s, but this time the reps total 9. Once the 9’s have been completed, the athlete will sprint to the scoring button, hitting the button to stop their clock.

Team

The following narrative is for Rx divisions. The other divisions will work in the same format, but with different loads and/or gymnastic movements. There is a 10 minute time cap for this workout. There are two scoring opportunities in this workout, including: 1) Max Calories and 2) Time to complete the barbell and gymnastics work. During this workout there will always be one athlete on the echo bike and one athlete working on the barbell or gymnastic work, while the other two athletes are in a holding area. Teams may break the reps in any manner they choose. When an athlete wants to “tag out” they must stop what they are doing and sprint back to the holding area to “tag in” one of their partners. At 3-2-1 GO, one athlete will sprint to the echo bike and begin pedaling for max calories, while another athlete will sprint to the barbell to begin the work with loads of 185/125 (men/women). The first round is the 63’s – where the athletes will perform 22 deadlifts, 21 front squats and 20 shoulder-to-overhead. After completing the barbell work, the athlete will move to the gymnastic work where they will perform 22 pull-ups, 21 chest-to-bar pull-ups and 20 bar muscle-ups. Upon completion, the athlete will sprint back to barbell to complete the same work they completed in the 63’s, but this time the reps total 45. Once the 45’s have been completed, the athlete sprints back to barbell to complete the same work they completed in the 45’s, but this time the reps total 27. Once the 27’s have been completed, the athlete finishing the barbell and gymnastics work will sprint to the scoring button, hitting the button to stop their clock.