WORKOUT – “Echo Bar”
Individual
Scoring: For Time
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
Scoring: Two Opportunities
Max Calories Bike
Time To Finish Barbell & Gymnastics Work
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 clock 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 the 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 the 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. For the remainder of the 10 minutes, all 4 athletes may rotate on the echo bike for max calories.
Movement Standards
Deadlift – Knees and hips must fully extend at the top of the movement. Bar must touch the ground of each rep.
Front Squat – The barbell will start from the ground. Athletes must break parallel at the bottom of the movement and the hips and knees must fully extend at the top of the movement.
Shoulder to Overhead – Athlete may strict press, push press or push jerk/split jerk the bar overhead. The rep is complete when arms, hips, knees are fully extended and feet are together.
Pull-Ups – Athletes may perform strict, kipping or butterfly pull-ups. The chin must break the plain of the bar at the top of the movement. The arms must fully extend at the bottom of the movement.
Chest to Bar Pull-Ups – Athletes may perform strict, kipping or butterfly pull-ups. The chest must make contact with the bar below the collarbone. The arms must fully extend arms at the bottom of the movement.
Bar Muscle Up – The athlete must fully extend elbows at the top of the movement and must fully extend arms at the bottom of the movement.
Toes-To-Bar – The athlete’s toes must make contact with the bar at the top of the movement and the feet must break the plane of the rig at the bottom of the movement.
Hanging Knee Raise – The Knees Must break the hip crease of the athlete and the feet must break the plane of the rig at the bottom of the movement.
WORKOUT – “So Snatch, So Clean”
Individual
Scoring: Max Weight
The following narrative is for all divisions. The bar will start out without any weight on it.
There is a seven minute running clock for workout 2. From the 0-3 minute mark, the athlete will attempt a max lift of the following complex: Snatch + Hang Snatch + Overhead Squat. The athlete must hold onto the bar for each movement of the complex.
From the 3-4 minute mark, the athlete will rest. During the rest period the athlete may adjust the weight to the starting weight for the clean complex.
From the 4-7 minute mark, the athlete will attempt a max lift of the following complex: Clean + Hang Clean + Jerk. The athlete must hold onto the bar for each movement of the complex.
*Once the athlete hits the desired weight on BOTH complexes, he/she may complete as many lateral hand-release burpees over the bar as possible with the remaining time during each complex interval. The total number of burpees completed will be added to the athlete’s total weight. One rep = .5 pounds*
Team
Scoring: Max Weight
The following narrative is for all divisions. The bar will start out without any weight on it.
There is a 12 minute running clock for workout 2.
From the 0-3 minute mark, Partner A will attempt a max lift of the following complex: Hang Snatch + Overhead Squat
From the 3-6 minute mark, Partner B will attempt a max lift of the following complex: Snatch + Overhead Squat
From the 6-9 minute mark, Partner C will attempt a max lift of the following complex: Hang Clean + Jerk
From the 9-12 minute mark, Partner D will attempt a max lift of the following complex: Clean + Jerk
*Once the athlete hits the desired weight on his/her complex, they may complete as many lateral hand-release burpees over the bar as possible with the remaining time during each complex interval. The total number of burpees completed will be added to the team’s total weight. One rep = .5 pounds*
*Each partner must increase in weight. For example, if Partner A lifts 135, Partner B must lift more than 135 pounds for the lift to count. A missed attempt does not count towards increasing weight.
*Team members can assist in the changing of weight*
Movement Standards
Hang Snatch – The barbell will start from the ground. Athletes must pick the bar up to the top of the deadlift position and briefly pause before attempting the lift – power or squat snatch is allowed. The movement is not finished until the arms, hips and knees are fully extended with feet together.
Snatch – The barbell will start from the ground. Athletes must move the bar in one motion from the ground to the overhead position. Athletes may not pause during the lift – power or squat snatch is allowed. The movement is not finished until the arms, hips and knees are fully extended with feet together.
Overhead Squat – Hips must descend lower than knees. The movement is not finished until the hips and knees are fully extended.
Hang Clean – The barbell will start from the ground. Athletes must pick the bar up to the top of the deadlift position and briefly pause before attempting the lift – power or squat clean is allowed. The movement is not finished until the hips and knees are fully extended with feet together.
Clean – The barbell will start from the ground. Athletes must move the bar in one motion from the ground to the catch position. Athletes may not pause during the lift – power or squat clean is allowed. The movement is not finished until the hips and knees are fully extended with feet together.
Jerk – Athletes may push or split jerk the barbell. The movement is complete when arms, hips and knees are fully extended with both feet together.
Lateral Hand-Release Burpees Over The Bar – Athletes must make contact with their thighs and chest at the bottom of the movement. Athletes must release hands from the ground before jumping up from the ground. Athletes must face the bar laterally and jump with two feet over the bar. Athletes can land on one foot All divisions can step down and up. Scaled division has the option to step over the bar.
Workout – “Welcome To The 40’s”
Individual
Scoring: For Time
The following narrative is for RX divisions. The other divisions will work in the same format, but with different loads.
At 3-2-1 GO, the athlete will sprint 40 yards down the football field, then sprint 40 yards back. Once back at the starting position, the athlete will perform 50 single unders with a heavy jump rope, then complete 25 wall balls, then complete 40 single unders, 20 wall balls, 30 single unders and 15 wall balls. After the set of 15 wall balls, the athlete will sprint 40 yards down the field and 40 yards back to the starting position. The clock will stop when the athlete smashes his timing button. This workout features a 9:00 cap.
Team
Scoring: For Time
The following narrative is for RX divisions. The other divisions will work in the same format, but with different loads.
At 3-2-1 GO, in a “follow the leader” style, Athlete 1 will sprint 40 yards down the field, then sprint 40 yards back to the starting position. Once back to the start position, Athlete 1 will perform 40 single unders with a heavy jump rope. After 40 single unders, Athlete 1 will complete 40 wall balls followed by a 40 yard sprint down the field and 40 yard sprint back to the start position. Upon crossing the start line, Athlete 1 will tag Athlete 2. Athlete 2 will then start on the same series of movements and reps, followed by Athlete 3 and Athlete 4. The clock stops when Athlete 4 crosses the finish line and smashes the timing button. This workout features a 12:00 cap.
Movement Standards
Heavy Jump Rope Single Unders – The athlete’s rope must rotate one time beneath the athlete’s feet each rep.
Wall Ball – The movement starts with the ball on the ground. The athlete may clean the ball into a squat position prior to attempting his first wall ball shot. The ball must make contact with the appropriate target. The athlete must break parallel at the bottom of the movement.
Workout – “Together As One”
Team
Scoring: For Max Reps
The following narrative is for RX divisions. The other divisions will work in the same format, but with different loads.
This workout features 3 rounds with a 6:00 running clock per round. The clock will automatically reset at the end of each round. There is no rest period.
At 3, 2, 1, GO, all four athletes will work together on the buy-in portion of the workout. The buy-in consists of:
40 synchro air squats with all athletes holding onto the rope together. Following the air squats, the group will run 200m holding onto the rope. All four athletes must be holding onto the rope at the same time. Following the run, the group will complete 20 synchro rope facing burpees over the rope.
Following the buy-in, the athletes will work to accumulate as many reps as possible of the work below. Only two athletes may work at one time. You must complete all reps of one movement before moving on to the next movement. Athletes can switch in and out at any time.
20 synchro alternating DB sntaches
10 Burpees Over The Wall.
At the end of the 6:00 round, the team will restart the buy-in. The couplet of snatches and burpees over the wall will restart each round.
Movement Standards
Synchro Air Squats – All 4 athletes must be holding onto the rope. At the bottom of the movement, athletes must break parallel and at the top of the movement the hips and knees must fully extend. Athletes must be synchronized at the bottom and the top of the movement. If one athlete fails to remain synchronized, the judge will call no rep.
Run Holding Rope – All 4 athletes must hold onto the rope. If any athlete lets go of the rope during the run, the team will need to restart the run.
Synchro Burpees Over Rope – All 4 athletes will face the rope. Two athletes will be on one side of the rope. The other two athletes will be on the opposite side. At the bottom of the movement, athletes must make contact with the ground with both their chest and thighs. At the top of the movement, athletes must jump over the rope with two feet. Jumping with one foot will result in a no rep. Athletes can step down and up for the burpee. Scaled division may step over the rope. The Athletes must be synchronized at the bottom of the movement – all four athletes must have their chest and thighs touching the ground at the same time before jumping to their feet. Athletes do not need to be synchronized jumping over the rope.
Synchro Alternating DB Snatches – The movement starts with the DB on the ground. Athletes cannot make contact with their off hand with any part of their body. Athletes must move the DB in one motion from the ground to the overhead position. The athletes must have arms, legs and hips fully extended at the top of the movement. Athletes must be synchronized at the bottom and top of the movement. Both athletes must have the DB extended overhead before moving the dumbbell back to the ground. Both heads of the DB must make contact with the ground. Athletes must transfer the DB from one hand to the other at or below eye level. For the CoEd divisions, there will be one men’s weight DB and one women’s weight DB, if a woman chooses to snatch the men’s weight, that is acceptable.
Burpees Over Wall – Athletes will perform burpees facing the wall. Athletes may step down or up during burpees. At the bottom of the movement, athletes must make contact with the ground with both their chest and thighs. Athletes can use any method to scale the wall. Only one athlete working at a time. The second athlete can begin his/her burpees only after the first athlete lands on the ground after scaling the wall. If an athlete begins a burpee prior to the previous athlete touching the ground after scaling the wall, he/she will be no-repped.
Floater Workout – “Battle At The Wall”
Individual
Scoring: Max Reps
AMRAP 3 – Individuals will have 3 minutes to perform as many reps as possible of the following movements and rep scheme:
21 – dual dumbbell thrusters
7 – over the wall burpees
15 – dual dumbbell thrusters
5 – over the wall burpees
9 – dual dumbbell thrusters
3 – over the wall burpees
Movement Standards
Dual Dumbbell Thrusters – The Athlete must squat with the dumbbells in the front rack position. Hips must descend lower than the knees, then fully extend knees, hips and arms until the dumbbells are overhead. The rep is complete at full hip, knee and arm extension.
Burpees Over Wall – Athletes will perform burpees facing the wall. Athletes may step down or up during burpees. At the bottom of the movement, athletes must make contact with the ground with both their chest and thighs. Athletes can use any method to scale the wall. The rep is complete when the athlete touches the ground on the opposite side of the wall.
Floater Workout – “Target Practice”
Individual
Scoring: Reps
Athletes will have 2 minutes to make 3 attempts at throwing a football through a target. The athlete will choose from either, 5 yards, 10 yards or 20 yards. Once the athlete successfully throws the football through the target, the floater is finished – limited to 3 attempts. The attempts must be made at the same distance chosen – athletes may not choose multiple distances. Athletes may throw the ball in any manner, but it must be with the hands. Reps will be added to the “Battle At The Wall” result. Reps will equal:
5 yards – 1 rep
10 yards – 3 reps
20 yards – 6 reps
Floater Workout – “Run Forest, Run”
Team
Scoring: For Time
Athletes will perform a 4 x 100m relay for time. Athlete 1 will sprint 100m, then tag Athlete 2 who will do the same. This will continue until all 4 athletes have completed a 100m run. The time will stop when Athlete 4 finishes the run.
Floater Workout – “Target Practice”
Team
Scoring: Time
Athletes will have 3 minutes to make 4 attempts at throwing a football through a target. Any mixture of athletes can throw the football, but all 4 attempts must be from the same distance. The team will choose from either, 5 yards, 10 yards or 20 yards. Once the athlete successfully throws the football through the target, the floater is finished – limited to 4 attempts. Athletes may throw the ball in any manner, but it must be with the hands. Seconds will be subtracted from the “Run Forest, Run” result. Seconds will equal:
5 yards – 1 second
10 yards – 3 seconds
20 yards – 6 seconds