Fit Nation Thunderdome 2019

Onsite Competition for Individuals and teams

Event description

For more information about Fit Nation Thunderdome, head to fnthunderdome.com for standards, work outs, and event details!

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

HOT ROD

All Individuals: 10 min Cap

A. Sprint 600 meters
B. 3 RM Clean (Touch and Go)

All athletes have until the clock hits 10 min to find their 3 RM Clean.


All Teams: 10 min Cap

A. Sprint 600 meters - Teams will run in tandem (holding a rope and can not let go during the run. All athletes must start and finish together).
B. 3 RM Clean (Touch and Go)

All athletes have until the clock hits 15 min to find their 3 RM Clean but they can only use 1 barbell.  

Scoring: For Weight: Heavier is Better

HOT ROD

All Individuals: 10 min Cap

A. Sprint 600 meters
B. 3 RM Clean (Touch and Go)

All athletes have until the clock hits 10 min to find their 3 RM Clean.


All Teams: 10 min Cap

A. Sprint 600 meters - Teams will run in tandem (holding a rope and can not let go during the run. All athletes must start and finish together).
B. 3 RM Clean (Touch and Go)

All athletes have until the clock hits 15 min to find their 3 RM Clean but they can only use 1 barbell.  

Scoring: For Repetitions: More is Better

Individuals - AMRAP 9 min

RX

  • 3 Squat Snatch (155/105)
  • 9 Wall Ball (20/14)

Intermediate/Masters 40-49

  • 3 Squat Snatch (135/95)
  • 9 Wall Ball (20/14)

Scaled/Masters 50+

  • 3 Squat Snatch (95/65)
  • 9 Wall Ball (20/14)

Teams - AMRAP 12 min

RX

  • 3 Squat Snatch (155/105)
  • 9 Wall Ball (20/14)

Intermediate

  • 3 Squat Snatch (135/95)
  • 9 Wall Ball (20/14)

Scaled

  • 3 Squat Snatch (95/65)
  • 9 Wall Ball (14/10)

Scoring: For Time: Fastest is Better | Time Cap: 18

GUZZOLENE - For Time (18 MIN CAP)

Individuals

RX

  • 200 Double Unders
  • 30 Burpees
  • 20 Front Squats (135/95) 
  • 150 Double Unders
  • 30 Bar Facing Burpees
  • 20 Thrusters (135/95)
  • 100 Double Unders
  • 30 Burpee Box Jump Overs (24/20)
  • 20 Clusters (135/95)

Intermediate/Masters 40-49

  • 200 Double Unders
  • 25 Burpees
  • 20 Front Squats (115/75)
  • 100 Double Unders
  • 25 Bar Facing Burpees
  • 20 Thrusters (115/75)
  • 50 Double Unders
  • 25 Burpee Box Jump Overs (24/20)
  • 20 Clusters (115/75)

Scaled/Masters 50+

  • 200 Singles
  • 20 Burpees
  • 20 Front Squats (95/65)
  • 100 Singles
  • 20 Bar Facing Burpees
  • 50 Singles
  • 20 Burpee Box Jump Overs (24/20)
  • 20 Clusters (95/65)

Teams

Teams will follow the same rep scheme as individuals divisions.

  • Accumulate Double Unders / Singles (one person works at a time)
  • Burpees (2 members work to complete the reps while one hold the barbell in the front rack)
  • Synchronized Front Squats (2 people must be moving at the same time and the third is resting.  Rotate in as needed.)
  • Accumulate Double Unders/ Singles (one person works at a time)
  • Partner Facing Burpees (2 members work to complete the reps while one hold the barbell in the front rack)
  • Synchronized Thrusters (2 people must be moving at the same time and the third is resting.  Rotate in as needed.)
  • Accumulate Double Unders/Singles (one person works at a time)
  • Burpee Box Jump Overs (2 people must be moving at the same time and the third is resting.  Rotate in as needed.)
  • Synchronized Clusters (2 people must be moving at the same time and the third is resting.  Rotate in as needed.)

Scoring: For Time: Fastest is Better | Time Cap: 12

ROAD TRIP - 10 MIN CAP

Individuals

RX - 2 ROUNDS

20 Ring Muscle Up
80’ Yoke Carry (430/330)


Intermediate/Masters 40-49 - 2 ROUNDS

20 Chin To Bar Pull Ups
80’ Yoke Carry (330/250)

Scaled/Masters 50+ - 2 ROUNDS

20 Ring Rows
80’ Yoke Carry (250/200)

 

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

FOR TIME (11 MIN CAP)

Individuals

RX - 3 Rounds

  • 25 Cal Row
  • 40’ Front Rack Lunge (165/125)
  • 40’ Handstand Walk (5’ increments)

Intermediate/Masters 40-49 - 3 Rounds

  • 20 Cal Row
  • 40’ Front Rack Lunge (135/95)
  • 10 Handstand Pushups

Scaled/Masters 50+ - 3 Rounds

  • 15 Cal Row
  • 40’ Front Rack Lunge (115/75)
  • :20 seconds Static Handstand Hold

Teams 

RX - 3 Rounds

  • 60 Cal Row
  • 40’ Partner Synchronized Front Rack Walking Lunges (165/125) (2 people moving in sync, rotate in as needed)
  • 80’ Handstand Walk (5’ increments. Go in any order you want.)

Intermediate - 3 Rounds

  • 60 Cal Row
  • 40’ Partner Synchronized Front Rack Walking Lunges (135/95) (2 people moving in sync, rotate in as needed)
  • 30 Handstand Pushups 

Scaled - 3 Rounds

  • 45 Cal Row
  • 40’ Partner Synchronized Front Rack Walking Lunges (115/75) (2 people moving in sync, rotate in as needed)
  • :60 seconds Static Handstand Hold

Scoring: For Repetitions: More is Better

For Distance in a 10 min Window

INDIVIDUALS

RX

  • D-Ball Front Rack Carry (150/100)
  • Each time you drop the bag complete 3 ground to over shoulder and 10 Chest 2 Bar Pull Ups before beginning the carry again

Intermediate/Masters 40-49

  • D-Ball Front Rack Carry (100/70)
  • Each time you drop the bag complete 3 ground to over shoulder and 10 Chin 2 Bar Pull Ups before beginning the carry again

Scaled/Masters 50+

  • D-Ball Front Rack Carry (70/50)
  • Each time you drop the bag complete 3 ground to over shoulder and 10 Ring Rows before beginning the carry again

TEAMS

RX

  • D-Ball Front Rack Carry (150/100)
  • Each time the D-Ball is passed, the 2 remaining athletes complete 10 Chest 2 Bar Synchronized Pull Ups (each) before being able to carry again. 
  • If the bag touches the ground at any point the team has a 20 cal row penalty. 

Intermediate

  • D-Ball Front Rack Carry (100/70)
  • Each time the D-Ball is passed, the 2 remaining athletes complete 10 Chin 2 Bar Synchronized Pull Ups (each) before being able to carry again.
  • If the bag touches the ground at any point the team has a 20 cal row penalty. 

Scaled

  • D-Ball Front Rack Carry (70/50)
  • Each time the D-Ball is passed, the 2 remaining athletes complete 10 Ring Rows (each), while 1 athlete dead hangs from the rig before being able to carry again. 
  • If the bag touches the ground at any point the team has a 20 cal row penalty. 

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

HOT ROD

All Individuals: 10 min Cap

A. Sprint 600 meters
B. 3 RM Clean (Touch and Go)

All athletes have until the clock hits 10 min to find their 3 RM Clean.


All Teams: 10 min Cap

A. Sprint 600 meters - Teams will run in tandem (holding a rope and can not let go during the run. All athletes must start and finish together).
B. 3 RM Clean (Touch and Go)

All athletes have until the clock hits 15 min to find their 3 RM Clean but they can only use 1 barbell.  

Scoring: For Weight: Heavier is Better

HOT ROD

All Individuals: 10 min Cap

A. Sprint 600 meters
B. 3 RM Clean (Touch and Go)

All athletes have until the clock hits 10 min to find their 3 RM Clean.


All Teams: 10 min Cap

A. Sprint 600 meters - Teams will run in tandem (holding a rope and can not let go during the run. All athletes must start and finish together).
B. 3 RM Clean (Touch and Go)

All athletes have until the clock hits 15 min to find their 3 RM Clean but they can only use 1 barbell.  

Scoring: For Repetitions: More is Better

Individuals - AMRAP 9 min

RX

  • 3 Squat Snatch (155/105)
  • 9 Wall Ball (20/14)

Intermediate/Masters 40-49

  • 3 Squat Snatch (135/95)
  • 9 Wall Ball (20/14)

Scaled/Masters 50+

  • 3 Squat Snatch (95/65)
  • 9 Wall Ball (20/14)


Teams - AMRAP 12 min

RX

  • 3 Squat Snatch (155/105)
  • 9 Wall Ball (20/14)

Intermediate

  • 3 Squat Snatch (135/95)
  • 9 Wall Ball (20/14)

Scaled

  • 3 Squat Snatch (95/65)
  • 9 Wall Ball (14/10)

Scoring: For Time: Fastest is Better | Time Cap: 18

GUZZOLENE - For Time (18 MIN CAP)

Individuals

RX

  • 200 Double Unders
  • 30 Burpees
  • 20 Front Squats (135/95) 
  • 150 Double Unders
  • 30 Bar Facing Burpees
  • 20 Thrusters (135/95)
  • 100 Double Unders
  • 30 Burpee Box Jump Overs (24/20)
  • 20 Clusters (135/95)

Intermediate/Masters 40-49

  • 200 Double Unders
  • 25 Burpees
  • 20 Front Squats (115/75)
  • 100 Double Unders
  • 25 Bar Facing Burpees
  • 20 Thrusters (115/75)
  • 50 Double Unders
  • 25 Burpee Box Jump Overs (24/20)
  • 20 Clusters (115/75)

Scaled/Masters 50+

  • 200 Singles
  • 20 Burpees
  • 20 Front Squats (95/65)
  • 100 Singles
  • 20 Bar Facing Burpees
  • 50 Singles
  • 20 Burpee Box Jump Overs (24/20)
  • 20 Clusters (95/65)

Teams

Teams will follow the same rep scheme as individuals divisions.

  • Accumulate Double Unders / Singles (one person works at a time)
  • Burpees (2 members work to complete the reps while one hold the barbell in the front rack)
  • Synchronized Front Squats (2 people must be moving at the same time and the third is resting.  Rotate in as needed.)
  • Accumulate Double Unders/ Singles (one person works at a time)
  • Partner Facing Burpees (2 members work to complete the reps while one hold the barbell in the front rack)
  • Synchronized Thrusters (2 people must be moving at the same time and the third is resting.  Rotate in as needed.)
  • Accumulate Double Unders/Singles (one person works at a time)
  • Burpee Box Jump Overs (2 people must be moving at the same time and the third is resting.  Rotate in as needed.)
  • Synchronized Clusters (2 people must be moving at the same time and the third is resting.  Rotate in as needed.)

Scoring: For Time: Fastest is Better | Time Cap: 12

ROAD TRIP - 9 MIN CAP

Teams

RX - 2 ROUNDS

  • 20 Ring Muscle Up
  • 80’ Yoke Carry (430/330)

Intermediate - 2 ROUNDS

  • 20 Chin To Bar Pull Ups
  • 80’ Yoke Carry (330/250)
    Scaled - 2 ROUNDS
  • 30 Ring Rows
  • 80’ Yoke Carry (250/200)

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

FOR TIME (11 MIN CAP)

Individuals

RX - 3 Rounds

  • 25 Cal Row
  • 40’ Front Rack Lunge (165/125)
  • 40’ Handstand Walk (5’ increments)

Intermediate/Masters 40-49 - 3 Rounds

  • 20 Cal Row
  • 40’ Front Rack Lunge (135/95)
  • 10 Handstand Pushups

Scaled/Masters 50+ - 3 Rounds

  • 15 Cal Row
  • 40’ Front Rack Lunge (115/75)
  • :20 seconds Static Handstand Hold


Teams 

RX - 3 Rounds

  • 60 Cal Row
  • 40’ Partner Synchronized Front Rack Walking Lunges (165/125) (2 people moving in sync, rotate in as needed)
  • 80’ Handstand Walk (5’ increments. Go in any order you want.)

Intermediate - 3 Rounds

  • 60 Cal Row
  • 40’ Partner Synchronized Front Rack Walking Lunges (135/95) (2 people moving in sync, rotate in as needed)
  • 30 Handstand Pushups 

Scaled - 3 Rounds

  • 45 Cal Row
  • 40’ Partner Synchronized Front Rack Walking Lunges (115/75) (2 people moving in sync, rotate in as needed)
  • :60 seconds Static Handstand Hold

Scoring: For Repetitions: More is Better

For Distance in a 10 min window

INDIVIDUALS

RX

  • D-Ball Front Rack Carry (150/100)
  • Each time you drop the bag complete 3 ground to over shoulder and 10 Chest 2 Bar Pull Ups before beginning the carry again

Intermediate/Masters 40-49

  • D-Ball Front Rack Carry (100/70)
  • Each time you drop the bag complete 3 ground to over shoulder and 10 Chin 2 Bar Pull Ups before beginning the carry again

Scaled/Masters 50+

  • D-Ball Front Rack Carry (70/50)
  • Each time you drop the bag complete 3 ground to over shoulder and 10 Ring Rows before beginning the carry again

TEAMS

RX

  • D-Ball Front Rack Carry (150/100)
  • Each time the D-Ball is passed, the 2 remaining athletes complete 10 Chest 2 Bar Synchronized Pull Ups (each) before being able to carry again. 
  • If the bag touches the ground at any point the team has a 20 cal row penalty. 

Intermediate

  • D-Ball Front Rack Carry (100/70)
  • Each time the D-Ball is passed, the 2 remaining athletes complete 10 Chin 2 Bar Synchronized Pull Ups (each) before being able to carry again. 
  • If the bag touches the ground at any point the team has a 20 cal row penalty. 

Scaled

  • D-Ball Front Rack Carry (70/50)
  • Each time the D-Ball is passed, the 2 remaining athletes complete 10 Ring Rows (each), while 1 athlete dead hangs from the rig before being able to carry again. 
  • If the bag touches the ground at any point the team has a 20 cal row penalty.