

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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