Tough Start - Time Cap 15:00

Description

E3MOM or until you can’t finish
x8 burpee over the erg
24/20 row cals
(32/26-40/32-48/38-56/44)

15:00 Time Cap

Flow

This event is structured in 3 minute working intervals with a maximum of 5 total intervals. At 3-2-1 go, athlete will begin interval by performing 8 lateral burpees over the erg rail. Once finished, athlete can get on their rower and begin woking to row the 24/20 calories of the first interval. If finished before the 3:00 cap, they can rest the remainder of the time, before starting the second 3 minute interval. Each interval will start with 8 lateral burpees over the erg and increase the row cals by 8/6 perspectively. If athlete is unable to finish the given row cals in an interval, they will not be able to advance to the next working interval.

Tougher Middle - Time Cap 15:00

Description

For time on the rower
250/200 cals

*90 burpee box jump over minimum work requirement for competitive teams and 70 burpee box jump over minimum work requirement for RX teams.

Flow

At 3-2-1 go, one athlete will be working on their 250/200 row cals, while the other will begin working on the burpee box jump overs. Athletes can switch the rowing partner as much as they want during the event, but must finish the 90/70 burpee box jump overs to record a time for the workout. If teams are unable to perform the minimum work requirement, they will receive a DNF for the event.

Simple Couplet - Time Cap 8:00

Description

x120 WBs
x60 CTB

Flow

At 3-2-1 go, athlete will move down the lane and begin working on their 120 wall ball reps. Once finished, athlete will move to the pull up bar and complete 60 chest to bar pull ups. Once all CTB reps are complete, athlete will run back to the starting mat to stop their time.

Simple Couplet - Time Cap 8:00

Description

4 rounds
x25 WBs
x15 pull ups

Flow

At 3-2-1 go, athlete will move down the lane and begin working on their 25 wall ball reps. Once finished, athlete will move to the pull up bar and complete 15 pull ups. Once complete, athlete will move back to their WB to start the second round. Athlete will continue in this fashion until all 4 rounds are complete, at which point the athlete will run back to the starting mat to stop their time.

Simple Couplet - Time Cap 8:00

Description

x120 synchro squat partner WBs
x60 synchro CTB pull ups

Flow

At 3-2-1 go, athletes will move down the lane and begin working on their 120 synchro squat wall ball reps. Both partners must squat to depth at the same time while passing the WB, through the target, back and forth. Once finished, athletes will move to the pull up bar and complete 60 synchronized chest to bar pull ups. Once all CTB reps are complete, athletes will run back to the starting mat to stop their time.

Simple Couplet - Time Cap 8:00

Flow

At 3-2-1 go, athletes will move down the lane and begin working on their 120 synchro squat wall ball reps. Both partners must squat to depth at the same time while passing the WB, through the target, back and forth. Once finished, athletes will move to the pull up bars and complete 15 pull ups - one athlete doing pull ups, while the other is in pull up bar hang. Once first round is complete they will move back to the WB and begin working on their second round. Athlete working on pull ups must alternate each round. After all rounds are complete, athletes will run back to the starting mat to stop their time.

Odds - Time Cap 11:00

Description

11:00 AMRAP
x9 box jump overs (24/20)
x7 SDHP (95/65)
10’ HS walk + 1 (+1) strict HSPU

Flow

At 3-2-1 go, athlete moves down the lane to their box to perform 9 box jump overs. Once 9 reps are competed, athlete moves to their barbell to perform 7 sumo deadlift high pull reps. After all reps are completed, athlete will kick up at 10' line and handstand walk to the wall, performing 1 strict handstand push up. 1 additional strict HSPU is added to each consecutive round. HS walk and first rep of strict handstand push up in each round must be unbroken. Athlete will continue in this same fashion working for as many rounds as they can in 11 minutes.

Odds - Time Cap 11:00

Description

11:00 AMRAP
x9 box jump overs (24/20)
x7 SDHP (95/65)
x5 HSPU

Flow

At 3-2-1 go, athlete moves down the lane to their box to perform 9 box jump overs. Once 9 reps are competed, athlete moves to their barbell to perform 7 sumo deadlift high pull reps. After all reps are completed, athlete will move to wall and perform 5 handstand push ups. Athlete will continue in this same fashion working for as many rounds as they can in 11 minutes.

Odds - Time Cap 11:00

Description

11:00 AMRAP
x9 box jump overs (24/20)
x7 SDHP (75/55)
x3 wall walks

Flow

At 3-2-1 go, athlete moves down the lane to their box to perform 9 box jump overs. Once 9 reps are competed, athlete moves to their barbell to perform 7 sumo deadlift high pull reps. After all reps are completed, athlete will move to wall and perform 3 wall walks. Athlete will continue in this same fashion working for as many rounds as they can in 11 minutes.

Odds - Time Cap 11:00

Description

x95 box jump overs
x85 SDHP (95/65)
x75 HSPU

Flow

This event will have one working athlete at a time. Teams can switch the working athlete as many times as they want. To switch, working athlete will run down the lane to tag in non-working athlete.

At 3-2-1 go, 1 team member moves down the lane to begin working on their 95 box jump overs. Once all reps are competed, team member moves to their barbell to perform 85 sumo deadlift high pull reps. After all reps are completed, team member will move to wall and begin working on their 75 hand stand push ups. Team members will work in this fashion (1 working/1 resting) until all reps are completed or they reach the 11 minute time cap.

Odds - Time Cap 11:00

Description

x95 box jump overs
x85 SDHP (75/55)
x35 wall walks

11:00 time cap

Flow

This event will have one working athlete at a time. Teams can switch the working athlete as many times as they want. To switch, working athlete will run down the lane to tag in non-working athlete.

At 3-2-1 go, 1 team member moves down the lane to begin working on their 95 box jump overs. Once all reps are competed, team member moves to their barbell to perform 85 sumo deadlift high pull reps. After all reps are completed, team member will move to wall and begin working on their 35 wall walks. Team members will work in this fashion (1 working/1 resting) until all reps are completed or they reach the 11 minute time cap.

Evens - Time Cap 10:00

Description

x44 T2B
x22 weighted pistols (20/14 WB)
x22 single arm DB STOH (75/60)
x22 weighted pistols

Flow

At 3-2-1 go, athlete will move down their lane to the pull up bars and begin working on their toe-to-bar reps. After all 44 reps are complete, athlete will move to mat with medball, and holding any way, perform 11 unbroken weighted pistols on one leg and 11 unbroken weighted pistols on their other leg. Once all 22 reps are finished they will move to mat with DB and perform 11 single arm shoulder to overhead in one arm and 11 shoulder to overhead reps in their other arm. Once complete, athlete will move back to mat with medball and proceed through second set of weighted pistols with the same standards as the first set. After final pistol rep, athlete will run to starting mat to stop their time.

Evens - Time Cap 10:00

Description

x44 T2B
x22 weighted lunge (75/60)
x22 DB STOH (60/40)
x22 weighted lunge

Flow

At 3-2-1 go, athlete will move down their lane to the pull up bars and begin working on their toe-to-bar reps. After all 44 reps are complete, athlete will move to mat with heavier dumbbell, and holding in goblet squat position, perform 11 unbroken front step lunges on one leg and 11 unbroken front step lunges on their other leg. Once all 22 reps are finished they will move to mat with lighter DB and perform 11 single arm shoulder to overhead in one arm and 11 shoulder to overhead reps in their other arm. Once complete, athlete will move back to mat with heavier dumbbell and proceed through second set of weighted lunges with the same standards as the first set. After final lunge rep, athlete will run to starting mat to stop their time.

Evens - Time Cap 10:00

Description

x44 T2B
x22 weighted lunge*
x22 DB STOH
x22 weighted lunge

*uses 50/35# DB for all movements

Flow

At 3-2-1 go, athlete will move down their lane to the pull up bars and begin working on their toe-to-bar reps. After all 44 reps are complete, athlete will move to mat with dumbbell, and holding in goblet squat position, perform 11 unbroken front step lunges on one leg and 11 unbroken front step lunges on their other leg. Once all 22 reps are finished they will move to next mat with DB and perform 11 single arm shoulder to overhead in one arm and 11 shoulder to overhead reps in their other arm. Once complete, athlete will move back to first mat with dumbbell and proceed through second set of weighted lunges with the same standards as the first set. After final lunge rep, athlete will run to starting mat to stop their time.

Evens - Time Cap 10:00

Description

x66 T2B
x44 synchronized weighted lunges (75/60 - 60/40)
x44 synchronized single arm DB STOH (75/60 - 60/40)

Flow

At 3-2-1 go, athletes will move down their lane to the pull up bars and begin working on their toe-to-bar reps. One athlete working at the time until all 66 reps are complete, athletes will move to mat with dumbbells where one athlete must use the heavier dumbbell for the entire set of lunges. With both holding in goblet squat position, athletes will perform 22 unbroken synchronized front step lunges on one leg and 22 synchronized unbroken front step lunges on their other leg. Once all 44 reps are finished they will move to next mat with their dumbbells and switching the athlete who uses the heavier dumbbell, perform 22 single arm synchronized shoulder to overhead reps in one arm and 22 single arm synchronized shoulder to overhead reps in their other arms. Once complete, athletes will run to starting mat to stop their time.

Evens - Time Cap 10:00

Description

x66 T2B
x44 synchronized weighted lunge (60/50 - 40/35)
x44 synchronized single arm DB STOH - (60/50 - 40/35)

Flow

At 3-2-1 go, athletes will move down their lane to the pull up bars and begin working on their toe-to-bar reps. One athlete working at the time until all 66 reps are complete, athletes will move to mat with dumbbells where one athlete must use the heavier dumbbell for the entire set of lunges. With both holding in goblet squat position, athletes will perform 22 unbroken synchronized front step lunges on one leg and 22 synchronized unbroken front step lunges on their other leg. Once all 44 reps are finished they will move to next mat with their dumbbells and switching the athlete who uses the heavier dumbbell, perform 22 single arm synchronized shoulder to overhead reps in one arm and 22 single arm synchronized shoulder to overhead reps in their other arms. Once complete, athletes will run to starting mat to stop their time.

Don't Miss - Time Cap 12:00

Description

4 rounds
x50 crossovers
shuttle run
x10 SA DB squat snatch (75/60)
shuttle run

12:00 Time Cap

Flow

At 3-2-1 go, athlete will step forward to begin their 50 crossovers. Once finished, athlete will shuttle run to the mat with their dumbbell and begin performing their 10 single arm dumbbell squat snatch. Once all 10 reps are complete, athlete will shuttle run to the mat with their rope, where they can begin working on their next round. Athlete will follow this pattern until all reps are finished.

Don't Miss - Time Cap 12:00

Description

4 rounds
x50 DUs
shuttle run
x10 alt DB snatch (75/60)
shuttle run

Flow

At 3-2-1 go, athlete will step forward to begin their 50 double unders. Once finished, athlete will shuttle run to the mat with their dumbbell and begin performing their 10 single arm alternating dumbbell snatch. Once all 10 reps are complete, athlete will shuttle run to the mat with their rope, where they can begin working on their next round. Athlete will follow this pattern until all reps are finished.

Don't Miss - Time Cap 12:00

Description

4 rounds
x50 DUs
shuttle run
x10 alt DB snatch (60/40)
shuttle run

Flow

At 3-2-1 go, athlete will step forward to begin their 50 double unders. Once finished, athlete will shuttle run to the mat with their dumbbell and begin performing their 10 single arm alternating dumbbell snatch. Once all 10 reps are complete, athlete will shuttle run to the mat with their rope, where they can begin working on their next round. Athlete will follow this pattern until all reps are finished.

Don't Miss - Time Cap 12:00

Description

12:00 AMRAP
Alt rounds with partner
x24 DUs
run
x6 alt DB snatch (75/60)
run

Flow

This workout will utilize alternating rounds for teams. First team member has to work through the full first round, before second team member can begin. Team member exchange will take place on the starting mat.

At 3-2-1 go, athlete will step forward to begin their 24 double unders. Once finished, athlete will run to the mat with their dumbbell and begin performing their 6 single arm alternating dumbbell snatch. Once all 6 reps are complete, athlete will run to the starting mat to tag their partner. Once tagged, second partner can begin the next round in the same fashion. Athletes will follow this pattern until the 12:00 time cap.

Don't Miss - Time Cap 12:00

Description

12:00 AMRAP
Alt rounds with partner
DUs
50’ run
x6 alt DB snatch (60/40)
run

Flow

This workout will utilize alternating rounds for teams. First team member has to work through the full first round, before second team member can begin. Team member exchange will take place on the starting mat.

At 3-2-1 go, athlete will step forward to begin their 24 double unders. Once finished, athlete will run to the mat with their dumbbell and begin performing their 6 single arm alternating dumbbell snatch. Once all 6 reps are complete, athlete will run to the starting mat to tag their partner. Once tagged, second partner can begin the next round in the same fashion. Athletes will follow this pattern until the 12:00 time cap.