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Workout Description & Standards
Event 1 - House o f Pain
Part 1- 8 Minute AMRAP
RX
20 Box Jump Overs - 30/24
15 Synchro Toes-to-Bar
10 Overhead Squats - 135/95
Intermediate
20 Box Jump Overs - 24/20
15 Synchro Toes-to-Bar
10 Overhead Squats - 95/65
Masters 40+
20 Box Jump Overs - 24/20
15 Synchro Toes-to-Bar
10 Overhead Squats - 95/65
Scaled
20 Box Step Overs - 24/20
15 Synchro Knee-ups
10 Overhead Squats - 75/55
Rest 1 Minute
Part 2 - Max Lift
5 Minutes
Clean / Front Squat / Hang Clean
Event 2 - Minute by Minute
3, 2, 1…GO Athlete 1 has 2 minutes to complete 50 double-unders and 12 rower facing burpees. In the remaining time the athlete will try to get as many calories on the rower. At the 2 minute mark a horn will sound and athlete 2 will go. The athletes will continue to rotate every 2 minutes for 12 minutes. At the end of the 12 minutes the teams score will be total calories on the rower.
0:00 - 2:00 Mins. - Athlete 1
2:00 - 4:00 Mins. - Athlete 2
4:00 - 6:00 Mins. - Athlete 1
6:00 - 8:00 Mins. - Athlete 2
8:00 - 10:00 Mins. - Athlete 1
10:00 - 12:00 Mins. - Athlete 2
RX & Masters
50 Double-Unders
12 Rower Facing Burpees
Max Cals on the rower.
Intermediate
35 Double-Unders
10 Rower Facing Burpees
Max Cals on the rower.
Scaled
50 Singles
10 Lateral Burpees Over The Rower (Step Overs Allowed)
Max Cals on the rower.
Event 3 - Snatch & Grab
11 Minute Time Cap
RX
20 Snatches (135/95)
20 Cal Bike
60 Pull-Ups
15 Snatches (165/115)
20 Cal Bike
40 Chest-to-Bar
10 Snatches (185/125)
20 Cal Bike
20 Bar Muscle-Ups
Intermediate / Masters
20 Snatches (95/65)
20 Cal Bike
40 Pull-Ups
15 Snatches (115/75)
20 Cal Bike
20 Chest-to-Bar
10 Snatches (135/95)
20 Cal Bike
10 Bar Muscle-Ups
Scaled
20 Snatches (75/65)
15 Cal Bike
60 Bent Over Row (75/55) 15 Snatches (95/65)
15 Cal Bike
40 Ring Rows
10 Snatches (115/75)
15 Cal Bike
20 Pull-Ups