Individual Competition
| Rx
Using a Sandbag 9 Ground To Over The Shoulder 20 yd Bear Hug Carry 9 Box Step Up and Overs 20 yd Bear Hug Carry 9 Ground To Over The Shoulder 20 yd Bear Hug Carry 18 Burpee Box Jump Overs 20 yd Bear Hug Carry To Finish SB (150/100lb) Box Step Over (20) BBJO (30/24) |
Intermediate
Using a Sandbag 9 Ground To Over The Shoulder 20 yd Bear Hug Carry 9 Box Step Up and Overs 20 yd Bear Hug Carry 9 Ground To Over The Shoulder 20 yd Bear Hug Carry 18 Burpee Box Jump Overs 20 yd Bear Hug Carry To Finish SB (100/75lb) Box Step Over (20) BBJO (24/20) |
Scaled
Using a Sandbag 9 Ground To Over The Shoulder 20 yd Bear Hug Carry 9 Box Step Up and Overs 20 yd Bear Hug Carry 9 Ground To Over The Shoulder 20 yd Bear Hug Carry 18 Burpee Box Jump Overs 20 yd Bear Hug Carry To Finish SB (75/50lb) Box Step Over (20) BBJO (24/20) |
Time Cap: 7 minutes
Workout Flow:
At 3-2-1 Go, Athletes will sprint to the sandbag to perform 9 sandbag ground to over the shoulder. When all 9 reps are completed, they will carry the sandbag in a bear hug technique 20 yards, then perform 9 box step up and overs holding the sandbag in a bear hug technique. Once all 9 step up and overs are completed, they will carry the sandbag in a bear hug technique 20 yards, then perform another 9 sandbag ground to over the shoulder. When all 9 reps are completed, they will carry the sandbag in a bear hug technique 20 yards, then drop the sandbag and perform 18 burpee box jump overs. Once all 18 reps are completed, they will pick the sandbag up and carry it 20 yds using a bear hug technique then sprint to the finish line.
The workout is over when the Athlete crosses the finish line or when the allotted time has expired. There is no tiebreak for this workout.
Movement Standards:
Sandbag Ground To Over The Shoulder: The sandbag will start from the ground on each rep. Athletes will lift the sandbag from the ground and toss it over the shoulder. The rep is finished when the sandbag touches the ground behind the athlete. The sandbag must clearly pass over the shoulder – it cannot be tossed to the side of the shoulder.
Sandbag Carry: The sandbag will start on the ground. Once lifted the sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag will not be carried on the athlete’s shoulder. The athlete must have the sandbag in full control before starting their carry. The athlete must step over the designated line with both feet. If the athlete drops the bag at any point during the carry, they may pick it up from where it was dropped and continue the carry.
Sandbag Step Up and Overs: The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag will not be supported on the athlete’s shoulder. Athletes will step up and over a box, both feet must make contact with the top of the box. Athletes do not have to show full extension on top of the box, the rep is completed when both feet touch the ground on the opposite side of the box.
Burpee Box Jump Overs: Athletes start each rep standing on their feet. Athletes will complete a burpee facing the box. Chest and thighs must clearly make contact with the ground. Athletes must take off on two feet and both feet must make contact with the top of the box (no other body parts can touch the box). Athletes do not have to show full extension on top of the box and may either jump or step down from the box. The rep is completed when both feet make contact with the ground on the opposite side for the box. *NOTE – Scaled/Teens may step-over the box.