2018 Iron Belle

Onsite Competition for Teams

Event description

The Iron Belle, presented Femme Royale, is a women’s only team competition designed for ALL women. This event is for the team of experienced competitive females as well as the team of women looking to try their very first competition.

The Iron Belle provides a vibrant, fun, and challenging environment for women to test themselves over the course of three workouts. All teams must work together to complete each event.

Iron Belle teams will take on three events throughout the day. The top five teams in Rx, Scaled, and Masters will advance to the finale.

9th Annual Iron Belle
Saturday, August 25th
Divisions: RX, Scaled, Masters 40+ and Girls
Girls Divisions include ages 9-11, 12-14, and 15-16

All teams are comprised of 4 women
Girls teams are comprised of 2 girls

Early Bird Registration (June 19th – July 22nd): $350
Registration (July 23rd – August 24th): $395
Girls Team Cost: $50
Registration opens Tuesday, June 19th @ 12pm

*100% of registration fees from the Girls Division will go to The Refuge, a non-profit organization that provides trauma-informed, long-term restoration shelter and services to girls 11-17 years old, who have been exploited through sex trafficking.

Division Descriptions

RX: RX athletes are able to do all movements, including chest-to-bar pull-ups & handstand push-ups. They also can move 95# plus in all Olympic Lifts efficiently.

Scaled: Athletes who are new to the competition scene. They will be able to modify any gymnastic movements (such as jumping pull-ups for pull-ups). They also can move a 35-65# barbell in all Olympic movements.

Masters 40+: Athletes who are able to do pull ups, toes to bar, handstand push-up with 1 abmat, and move 75# plus in all Olympic Lifts efficiently.

Scoring: For Time: Fastest is Better | Time Cap: 14

42-30-18
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.

Scoring: For Time: Fastest is Better | Time Cap: 11

11 Minute Cap
In Relay Style:
50 Double Unders
25 Deadlifts
15 Burpee Over Bar

RX: 185#
Masters: 125#
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.

Scoring: For Repetitions: More is Better

EVENT TWO: A
Max reps of Deadlifts in Time Remaining

Scoring: For Time: Fastest is Better | Time Cap: 15

EVENT THREE
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.

Scoring: For Repetitions: More is Better

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.

Scoring: For Time: Fastest is Better | Time Cap: 10

Finale