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
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Each station will be an individual score.
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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.
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The team with the lowest amount of points after all 3 workouts will be the winner.
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If we have a tie, then we will use the score from station 2 as a tie breaker.
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
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Partners can split reps however they choose
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Each 35' carry counts as 1 rep
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Score= Total Reps
Station 2
Keep It Clean
Max Clean
Power, Squat or Split Clean
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Team has 9 minutes to find their 1 rep max.
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Teammates can have as many attempts within the time frame.
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One athlete lifting at a time.
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Score= Athlete 1's max lift + Athlete 2's max lift
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
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Partners can split reps however they choose
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1 Partner working at a time
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Score= Total Reps