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WORKOUTS

Our 2021 Athletes completed the following workouts:

2021 WORKOUT 1

PAIRS FOUNDATION

For time:
 

20 Calorie Ski Erg
20 Synchro DB Box Carry Over


-- Box Flip -
15 Calorie Ski Erg
15 Synchro Alt. Devil Press


- Box Flip -
10 Calorie Ski Erg
10 Synchro Box Facing Burpees


Bodyweight Lunge to Finish Line


Time cap: 12 min.

PAIRS RX/SCALED

For time:


30 Calorie Ski Erg
30 Synchro DB Box Carry Over


- Box Flip -
20 Calorie Ski Erg
20 Synchro Alt. Devil Press


- Box Flip -
10 Calorie Ski Erg
10 Synchro Box Facing Burpees


SA DB OH Lunge to Finish Line


Time cap: 12 min.

TEAMS

For time:
- Worm Hold -
Male A: 18 Calorie Ski Erg
20 Synchro DB Box Carry Over


- Worm Hold -
Female A: 12 Calorie Ski Erg
20 Synchro Alt. Devil Press


- Worm Hold -
Male B: 18 Calorie Ski Erg
20 Synchro Worm Facing Burpees


- Worm Hold -
Female B: 12 Calorie Ski Erg
Team Carry Worm to Finish Line


Time cap: 12 min.

Click the links below to download the movement standards for each category

2021 WORKOUT 2

PAIRS RX

Part A:

In 4 Minutes:


Male: 300m Row
Female: 70 Double Unders

- into - 
Female: 250m Row
Male: 70 Double Unders
- into - 
Max Keg Carry


Part B:
4 Minutes to accumulate:


1RM Complex:
1 Deadlift
1 Hang Clean
2 Front Squats
1 Shoulder to Overhead

PAIRS FOUNDATION

Part A:
In 4 Minutes:


Male: 200m Row
Female: 70 Plate Hops
- into - 
Female:150m Row
Male: 70 Plate Hops
- into - 
Max Dumbbell Carry

 


Part B:
4 Minutes to accumulate:

1RM Complex:
1 Deadlift
1 Hang Clean
2 Front Squats
1 Shoulder to Overhead

PAIRS SCALED

Part A:

In 4 Minutes:


Male: 300m Row
Female: 140 Single Unders

- into - 
Female: 250m Row
Male: 140 Single Unders
- into - 
Max Keg Carry


Part B:
4 Minutes to accumulate:


1RM Complex:
1 Deadlift
1 Hang Clean
2 Front Squats
1 Shoulder to Overhead

TEAMS

Part A:
AMRAP 4:


1 Round Worm DT *
Male A : 9 Calorie Row
1 Round Worm DT *

Female A : 6 Calorie Row
1 Round Worm DT *
Male B : 9 Calorie Row
1 Round Worm DT *

Female B : 6 Calorie Row

 

Part B:
4 Minutes to accumulate:

 

1RM Complex:
1 Deadlift
1 Hang Clean
2 Front Squats
1 Shoulder to Overhead

*see downloadable PDF below for DT details

Click the links below to download the movement standards for each category

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