Pull Ups while Partner Hold Dumbbell Overhead
Single Arm Dumbbell Thrusters while Partner Hangs from Pull Up Bar
RX: 35# DB, Pull Ups
Scaled: 20# DB, Pull Ups *can scale to jumping pull ups NO BANDS
Masters: 25#, Pull Ups
Girls 9-14: 10# DB, Pull Ups *can scale to jumping pull ups NO BANDS
Girls 15-16: 15# DB, Pull Ups *can scale to jumping pull ups NO BANDS
This Workout will be completed in Pairs. Athlete A & B are 1 Pair and Athlete C & D are 1 Pair.
At the call of 3-2-1, Go, Athlete A & B run out onto the floor. They must complete a COMBINED 42 Pull Ups. While one athlete is working the other athlete must hold their Dumbbell locked out overhead. The athlete can’t start their pull ups until the dumbbell is locked out and if at any time the dumbbell drops below the head, no repetitions will be counted until the dumbbell is back to lockout. The Pair may break up their reps however they want but each athlete must complete at least 1 repetition.
Once Athlete A & B complete a COMBINED 42 Pull Ups, they will then complete a COMBINED 42 Single Arm DB Thrusters. While one athlete is working the other athlete must hang from the pull up bar. If at any time the athlete drops from the pull up bar, no repetitions may be counted until the athlete is back up. For the Single Arm DB Thrusters, you can switch arms whenever you want. The Pair may break up their reps however they want but each athlete must complete at least 1 repetition.
Once Athlete A & B complete their 42 Pull Ups and 42 SA DB Thrusters, they will run to their start PAD to tag Athlete C & D who will go out and complete their combined 42 Pull Ups and 42 SA DB Thrusters in the same fashion.
The pairs will go back and forth with 30 Pull Ups and 30 SA DB Thrusters and then 18 Pull Ups and 18 SA DB Thrusters in the same.
Once Athletes C & D complete their 18 repetitions of SA DB Thrusters, they will run back to their start pad where time will be called.
11 Minute Cap
In Relay Style:
50 Double Unders
15 Burpee Over Bar
Scaled: 105# *can scale to 100 Single Unders
Girls 9-14: 65# *can scale to 100 Single Unders
Girls 15-16: 75# *can scale to 100 Single Unders
EVENT TWO: A
Max reps of Deadlifts in Time Remaining
This will be a relay style workouts. This will be 2 scored workouts. At the call of 3-2-1 Go, Athlete A will run out to the floor and complete their 50 Double Unders, 25 Deadlifts and 15 Burpee Over Bar. Once complete Athlete A will run back and tag Athlete B who will run out and complete their 3 exercises. This will continue in that fashion for Athlete C & Athlete D.
Once all members get back to their start pad time will be called. If you finish under the time cap, your team will complete as many Deadlifts as possible until the 11 minute time cap is called. Only 1 Athlete may be on the floor at a time, and you may run back and tag your teammates whenever you would like. Your team’s score for workout IIA will be the number of deadlifts you complete once workout II is complete.
15 Minute Time Cap
80 Wall Balls
80 Toes to Bars
80 Hang Power Cleans
80 Box Jumps
RX: 14# Wall Ball, 95#, 24”
Masters: 14# Wall Ball, 85#, 20”
Scaled: 10# Wall Ball, 65#, 20” *can scale to step ups and knee raises
Girls 9-14: 6# Wall Ball, Knee Raises, 25#, 20” *can scale to step ups
Girls 15-16: 6# Wall Ball, Knee Raises, 35#, 20” *can scale to step ups
EVENT THREE: A
Max Meters on the Rower in 15 Minutes
Each team will have a rower. One team member will always be rowing once the workout starts. Each athlete MUST row in 500m increments. Once the athlete hits 500m, they must switch out with another teammate. This will be a scored portion of the workout. Each team member must row at least one time.
At the call of 3-2-1 Go, Athlete A will run out to their medicine ball and complete as many UNBROKEN Wall Balls as they can, once the ball drops they must run back to start pad and tag Athlete B. Athlete B will then run out and complete as many UNBROKEN Wall Balls as they can, once they break, they must run back and tag Athlete C. It will continue in this fashion until the team gets 80 repetitions. Once all Wall Balls are complete, the team will complete 80 Toes to Bar, 80 Hang Power Cleans, and 80 Box Jumps in the same fashion. Once an athletes starts a repetition, they must complete the repetitions UNBROKEN. If they ever break or fall off the pull ups bar, they must stop run back to their start pad and tag the next athlete.
If you finish under the time cap, your team will still be rowing until time is called.
There will be 2 scores for this workout. The time it takes to complete all 100 repetitions of the 4 movements and the # of meters on the rower at the end of 15 minutes.