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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