WORKOUTS
"GRUNT WORK"
8 min AMRAP
10 Cal Row
8 Burpees
6 Thrusters (95/65) (75/55)
Time to put in the WORK! Athletes will have 8 minutes to successfully complete as many rounds as possible of this tortuous triplet. One athlete will work at a time through the calorie row, burpees, and thrusters. The athlete that is not working must remain behind the line that will be near the rower.
3...2...1...GO!
Athlete 1 will run from behind the line and hop onto the rower to complete the required 10 calories. Once the rower reads 10 calories, the athlete may get off of the rower and head to the burpee area where they will complete 8 burpees to standard as quickly as possible. Before athlete one can switch off they must make their way to the thruster station and complete 6 thursters (to standard) as quickly as possible. Once athlete 1 has completed the full round, they run back to the starting station and tag athlete 2 in and it's their turn to put in the WORK!
Athletes will continue completing as many rounds as possible until the 8 minutes is completed.
CALORIE ROW: The athlete must complete the 10 calories before stepping off of the rower. The athletes can choose their own damper setting.
* The athletes will be in charge of resetting the rower prior to the start of each round.
BURPEES: The athlete's thighs, hips, and chest must touch the ground at the bottom of each rep. At the top of the rep, the athlete's hips must be opened with the athlete's upper body is upright with their hands above their head. If the athlete's hips, quads, or chest do not touch the ground at the bottom of rep, a "NO REP" will be called and the athlete must complete a successful rep. If the athlete's hips are not opened at the top of the rep with their upper body upright and their hands clapping above their head, a "NO REP" will be called and the athlete must complete a successful rep.
THRUSTERS: The working athlete may clean the barbell and complete a front squat into OH press to start the rep or the athlete can squat clean into the first rep. In order for a "Good Rep" to be called, the athlete must hold the barbell in the front rack position, with the hips breaking parallel at the bottom of the rep with the hips open and arms locked out with the barbell over head at the top of the rep. If an athlete fails to break parallel at the bottom of the squat, a "NO REP" will be called and the athlete must complete a successful rep. If an athlete fails to open their hips with their arms locked out OH, a "NO REP" will be called and the athlete must complete a successful rep.
"FOOT PURSUIT"
- sprint + barbell advance -
30 Cleans
- sprint + barbell advance-
Station 2 of "FOOT PURSUIT" will require the team to complete 30 cleans. The weights at this station will increase from the STOH. The team will be required to add the weight and clip it on before starting the 30 reps. The cleans can be completed as power cleans or squat cleans. The team can once again choose how they split reps with there being a sprint after the required transition and the completion of the 30 reps.
Station 3, your final station, will require you and your teammate to complete 30 deadlifts. You will once again add weight to your barbell (and make sure the weights are clipped in). Breaking up the reps will be the same as the previous stations. Once Athete 1 finishes their reps on station 3, they will wait for Athelete 2 to complete the 30 reps. For the final sprint, BOTH Athletes will be required to run down to the designated line and back to the starting line.
Your score for this workout will be the time of the slowest teammate to get back to the starting line during the final sprint. The time cap will be 10 minutes
STOH: In order for a good rep to be called, the athletes must have a full lockout of the hips, knees, and elbows at the top of each rep.
CLEANS: Each of these reps will be required to start from the ground (BOTH plates MUST touch the ground at the start of each rep). At the top of the rep, the athletes elbows must be in front of the barbell with their hips opened, knees extended, and chest up.
DEADLIFT: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. Again, both plates must touch the ground at the start of each rep.
"BUNKER GEAR"
3...2...1...Go!
Each team will complete the following workout with a time cap of 14 minutes:
40 Box Get Overs w/ a Slam Ball (48in/40in) (40in/30in) (20/10) (20/10)
50 Overhead Lunges (Firehose)
60 KB Swings (53/35) (35/26)
120 Double Unders (Single Unders for Scaled Division)
60 KB Swings
50 Overhead Lunges
40 Box Get Overs w/ a Slam Ball
Score is Time
*Each team will be accumulating "gear" at each station as they move through the progression. After the 120 Double Unders (Single Unders for Scaled) and the teams make their way back down the progression, they will leave that movements gear at that station.
**The gear must be carried by at least one member of the team at ALL times.
***One member of the team working at a time.
****The team cannot begin to work until all of the equipment is being held and not on the ground.
BOX GET OVERS: One team member at a time will grab the slam ball tossing it over the their box (the ball will have to touch the ground at the end of each rep) and making their way over the box. Athletes can switch off reps how ever they would like. A good rep will be counted after the athlete's slam ball and body have made it over the box. Both of the athletes feet must break the horizontal plane of the box. (Please note that each athlete must "commit" to the rep. Example-- Athlete 1 cannot toss the ball over the wall while Athlete 2 makes their way over the ball). Once the 40 reps have been completed the team will grab the slam ball and make their way to the Overhead Lunge station (one athlete just be holding the slam ball while the OH lunges are being completed).
OVERHEAD LUNGES: One team member will complete Overhead lunges while holding a fire hose in the overhead position. The athletes elbows do not need to be locked out during each rep as long at the fire hose does not touch the athletes head or shoulders. The back knee of the athlete completing the lunge MUST touch the ground in order for the rep to count. Additionally, the athlete's hips must be opened at the top of the rep in order for the rep to count. The athletes can switch reps and switch in any order they would like. If the athlete that is resting is holding the slam ball and goes to switch with the athlete that is working, then the athlete that will be resting must be holding the slam ball while the other athlete works. Once the 50 reps have been completed, the team will grab the fire hose and the slam ball and make their way to the KB station.
AMERICAN KB SWINGS: While one athlete holds the slam ball and fire hose the other athlete will begin to chip away at the 60 American KB Swings. A good rep will be called when the KB is LOCKED OUT overhead with the athlete's hips opened at the top of the rep. The athlete's can switch reps however they choose. When the athlete's switch off reps, the athlete that is not working must be holding the slam ball and fire hose. Once all of the reps have completed, the athletes must collect the KB along with the fire hose and slam ball and move to the jump rope station.
DOUBLE/SINGLE UNDERS: If the team is completing Double Unders, the rope must clear the athlete's feet twice in order for a good rep to be called. If the team is completing Single Unders, the rope must clear the athlete's feet once in order for a good rep to be called. While the working athlete completes the double or single unders, the athlete that is not working must be holding onto the firehose, slam ball, and KB. Athletes can switch reps as they would like as long as the athlete that is not working is holding the gear without it touching the ground. Athletes may bring their own jump rope. One will be provided if needed. There will be a stall mat on the ground where the jump rope will be completed