3 Workouts – 45 Minutes – Are You Ready??? 

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How does it work?

 

Every team will be provided a start time. Each team will start at Station #1 and work consecutively through three stations with 9 minutes of work and 6 minutes of rest/transition time, totaling 15 minutes per station. Upon completion of all three stations, the teams have successfully completed the workout. 

 

Scoring

  • Each station will be an individual score.

  • Your team will receive points based on how well you do in each station. For example, 1st place = 1 point, 2nd place = 2 points, 3rd place = 3 points …etc.

  • The team with the lowest amount of points after all 3 workouts will be the winner.

  • If we have a tie, then we will use the score from station 2 as a tie breaker.

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Station 1 
Don't Sandbag It 

9 Minute AMRAP 

10 Burpee Box Jumps 20" - (Scaled can step up)

35' Sandbag Carry - RX: 100lbs & SC: 75lbs

10 Sandbag Lunges - RX: 50lbs & SC: 35lbs

35' Sandbag Carry - RX: 100lbs & SC: 75lbs

  • Partners can split reps however they choose

  • Each 35' carry counts as 1 rep

  • Score= Total Reps 

Station 2 
Keep It Clean  

Max Clean 

Power, Squat or Split Clean 

  • Team has 9 minutes to find their 1 rep max. 

  • Teammates can have as many attempts within the time frame. 

  • One athlete lifting at a time. 

  • Score= Athlete 1's max lift + Athlete 2's max lift

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Station 3 
Just Keep Moving

9 Minute AMRAP 

10 Calorie Row 

10 RX- Single Arm Kettlebell Hang Snatch, 35lbs

     Scaled - American Kettlebell Swing, 35lbs  

10 Wall Balls to 9' Target - RX: 14lbs & SC: 10lbs

10 RX- Pull-Ups 

     Scaled - Ring Rows 

  • Partners can split reps however they choose

  • 1 Partner working at a time

  • Score= Total Reps