Rx
Indy
600m run
45 Alternating Dumbbell Snatches 70/50
45 Wall Balls 30/20 (10’/9’)
Then 3 rounds
200m run
15 Alternating Dumbbell Snatches 70/50
15 Wall Balls 30/20 (10’/9’)
Team
60 Synchro Burpees Over the Dumbbell 70/50
Run 600m
60 Synchro Alternating Dumbbell Snatches 70/50
Run 600m
60 Synchro Wall Balls Over the Pull-up Bar 30/20 (9’)
Sprint to finish line
Intermediate
Indy
600m run
45 Alternating Dumbbell Snatches 50/35
45 Wall Balls 20/14 (10’/9’)
Then 3 rounds
200m run
15 Alternating Dumbbell Snatches 50/35
15 Wall Balls 20/14 (10’/9’)
Team
60 Synchro Burpees Over the Dumbbell 50/35
Run 600m
60 Synchro Alternating Dumbbell Snatches 50/35
Run 600m
60 Synchro Wall Balls Over the Pull-up Bar 20/14 (9’)
Sprint to finish line
Masters/35-44
Indy
600m run
45 Alternating Dumbbell Snatches 50/35
45 Wall Balls 20/14 (10’/9’)
Then 3 rounds
200m run
15 Alternating Dumbbell Snatches 50/35
15 Wall Balls 20/14 (10’/9’)
BTTD 2023 – The One With The Run
Masters/45+
Indy
600m run
45 Alternating Dumbbell Snatches 50/35
45 Wall Balls 20/14 (10’/9’)
Then 3 rounds
200m run
15 Alternating Dumbbell Snatches 50/35
15 Wall Balls 20/14 (10’/9’)
Masters/CoEd
Team
60 Synchro Burpees Over the Dumbbell 50/35
Run 600m
60 Synchro Alternating Dumbbell Snatches 50/35
Run 600m
60 Synchro Wall Balls Over the Pull-up Bar 20/14 (9’)
Sprint to the finish line
Scaled
Indy
600m run
45 Alternating Dumbbell Snatches 35/25
45 Wall Balls 14/10 (10’/9’)
Then 3 rounds
200m run
15 Alternating Dumbbell Snatches 35/25
15 Wall Balls 14/10 (10’/9’)
Team
60 Synchro Burpees Over the Dumbbell 35/25
Run 600m
60 Synchro Alternating Dumbbell Snatches 35/25
Run 600m
60 Synchro Wall Balls Over the Pull-up Bar 14/10 (9’)
Sprint to the finish line
Teens/13-17
Indy
600m run
45 Alternating Dumbbell Snatches 35/25
45 Wall Balls 14/10
Then 3 rounds
200m run
15 Alternating Dumbbell Snatches 35/25
15 Wall Balls 14/10 (10’/9’)
MyrtleBeach.com brings you The One With The Run where individuals will take on a chipper style workout featuring weightlifting and a monostructural movement. Pacing will be the key while you take on a larger set followed by smaller sets.
Workout Flow – Individual:
The workout begins with athletes standing on the starting/finish line. At the call of 3-2-1 Go, athletes will take off on a 600m run which will bring them back to the Rig where they will perform 45 dumbbell snatches, into 45 wall balls, into 3 rounds of a 200m run, into 15 dumbbell snatches, into 15 wall balls.
Once all the reps are completed, the athlete will sprint through the finish line.
The score will be the time it takes to complete the workout. There is no tiebreak for this workout.
Tie Break
There is no tiebreak time.
Workout Flow – Teams:
The workout begins with athletes standing on the starting/finish line. At the call of 3-2-1 Go, athletes will advance to the dumbbells to perform 60 synchronized burpees over the dumbbells, into a 600m run (carrying a rope), into 60 synchronized dumbbell snatches, into a 600m run (carrying a rope), into synchronized 60 wall balls over the pull-up bar.
Once all the reps are completed, the athlete will sprint through the finish line.
The score will be the time it takes to complete the workout. There is no tiebreak for this workout.
Tie Break
There is no tiebreak time.
Movement Standards:
Run: Whatever it takes to get it done! Teams will carry a rope.
Dumbbell Snatches: The dumbbell must start from the ground and be moved overhead in one movement. The rep is completed when the dumbbell is overhead with knees, hips and elbows fully extended. Both heads of the dumbbell must make contact with the ground before proceeding to the next rep. The dumbbell can only be lifted with one arm/hand, during the transition, the athlete may use both hands to take the dumbbell to the ground. For teams, synchronicity is at the top of the movement.
Wall Balls: Athletes can pick up the wall ball and squat into the first rep. The athlete’s hips must clearly break below the crease of the knee at the bottom of the movement. Athletes must hit the appropriate wall ball target. For teams, synchronicity is at the bottom of the movement and the ball must pass over the pull-up bar.
Over The Dumbbell Burpees (Teams ONLY): Athletes start each rep standing on their feet. Athletes will complete each burpee lateral to the dumbbell. Athletes will jump over the dumbbell, then jump again over the dumbbell back to their starting point for each rep. Scaled and Teens may step over the dumbbell.