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2020 Workouts! (3 Workouts & 1 Floater)
“Shark Bait”
10 Minutes to establish a 1 RM Snatch, and a 1 RM Clean. Teams will choose which partner performs which lift. The partner snatching will be able to lift from 0-5 minutes, and the partner cleaning will be able to lift from 5-10 minutes. Any style of lift is acceptable. Bars will start empty, and you may add or decrease weight as desired. Score is total weight combined together.
“Wipe Out” (Floater)
Each partner will run 300m on an Assault Air Runner + a 100′ Yoke Carry. As soon as partner 1 finishes their yoke, partner 2 can begin running. For co-ed teams,bingo sites the female athlete will always go first, and once she finishes her yoke carry, teams may add weight to the yoke however they wish.
Score is total time added together.
Yoke Weights:
Rx/Masters 35-44: 360/260 lbs
Intermediate/Masters 45+: 310/210
Scaled: 260/160
“Tropic Like It’s Hot”
RX:
12 Minute AMRAP
2 Rounds For Time:
60 Wall Ball 30/20
40 GHD Sit Up
20 Bar Muscle Up
into;
Max Calorie Ski Erg (in remaining time)
Intermediate:
12 Minute AMRAP
2 Rounds For Time:
60 Wall Ball 20/14
40 GHD Sit Up
20 Pull Up
into;
Max Calorie Ski Erg (in remaining time)
Scaled:
12 Minute AMRAP
2 Rounds For Time:
60 Wall Ball 14/10
40 ABMat Sit Up
20 Ring Row
into;
Max Calorie Ski Erg (in remaining time)
Masters 35-44:
12 Minute AMRAP
2 Rounds For Time:
60 Wall Ball 20/14
40 GHD Sit Up
20 Bar Muscle Up (male) Chest to Bar Pull Up (female) *Co Ed teams will be required to split these reps 10/10*
into;
Max Calorie Ski Erg (in remaining time)
Master 45+:
12 Minute AMRAP
2 Rounds For Time:
60 Wall Ball 20/14
40 GHD Sit Up (6″ Riser provided)
20 Chest to Bar Pull Up
into;
Max Calorie Ski Erg (in remaining time)
Score for this workout = calories on the Ski Erg, or how far your team made it in the 2 round portion. All reps may be split as desired with the exception of Co Ed teams in Masters 35-44 (see above)
“Beach’n Ain’t Easy”
40 Calorie Concept 2 Bike Erg
30 Alternating Dumbbell Snatch
20 Burpee to Target
40 Calorie Concept 2 Bike Erg
30 Single Arm Dumbbell Thruster
20 Burpee to Target
40 Calorie Concept 2 Bike Erg
30 Alternating Dumbbell Snatch
20 Burpee to Target
Cap = 12 Minutes
Scaled = 35/20
Intermediate, Masters 35-44, Masters 45 + = 50/35
Rx = 70/50
*(All burpee to targets are set at 7’10 (men) & 7’4 (women)
*split all work as desired
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