Field Workout – Presented by Cerus
For Time: 12 Min Cap
Athlete 1: 6 x 40’ Sandbag Bear Hug Carry (150/100)
Athlete 2: 30/25 Calorie Row
Athlete 1: 30/25 Calorie Row
Athlete 2: 6 x 40’ Sandbag Bear Hug Carry
Both Athletes Share: 6 x 40’ Handstand Walk
Both Athletes Share: 30 x 40’ Shuttle Runs
Athlete 1: 6 x 40’ Sandbag Bear Hug Carry
Athlete 2: 30/25 Calorie C2 Bike
Athlete 1: 30/25 Calorie C2 Bike
Athlete 2: 6 x 40’ Sandbag Bear Hug Carry
*Both athletes working at same time during Bear Hug Carry / Machines
Read the workout description and standards.
Floater Workout – Presented By Train Harder Weightlifting
6 Minutes To Establish
A Max Complex Of:
1 CLEAN
1 FRONT SQUAT
1 HANG CLEAN
1 FRONT SQUAT
*Power or squat clean is allowed.
Read the workout description and standards.
Rig Workout presented by WOD Outlet and Stoic Physio
2 Score Event
For Time: 12 Minute Cap
You Go, I Go
2 Rounds Each (4 Total)
20 Alt Dumbbell Snatch (70/50)
30 Toe To Bar
Straight Into….
AMRAP (remaining time)
10-20-30-40-50….
Wallballs (30/20)
Bar Muscle Ups
*Split However
Field Workout – Presented by Cerus
For Time: 12 Min Cap
Athlete 1: 6 x 40’ Sandbag Bear Hug Carry (100/70)
Athlete 2: 30/25 Calorie Row
Athlete 1: 30/25 Calorie Row
Athlete 2: 6 x 40’ Sandbag Bear Hug Carry
Both Athletes Share: 6 x 40’ Handstand Walk OR 10 x 40’ Partner Wheelbarrow Walk
Both Athletes Share: 30 x 40’ Shuttle Runs
Athlete 1: 6 x 40’ Sandbag Bear Hug Carry
Athlete 2: 30/25 Calorie C2 Bike
Athlete 1: 30/25 Calorie C2 Bike
Athlete 2: 6 x 40’ Sandbag Bear Hug Carry
*Both athletes working at same time during Bear Hug Carry / Machines
Read the workout description and standards.
Floater Workout – Presented By Train Harder Weightlifting
6 Minutes To Establish
A Max Complex Of:
1 CLEAN
1 FRONT SQUAT
1 HANG CLEAN
1 FRONT SQUAT
*Power or squat clean is allowed.
Read the workout description and standards.
Rig Workout presented by WOD Outlet and Stoic Physio
2 Score Event
For Time: 12 Minute Cap
You Go, I Go
2 Rounds Each (4 Total)
20 Alt Dumbbell Snatch (50/35)
20 Toe To Bar
Straight Into….
AMRAP (remaining time)
10-20-30-40-50….
Wallballs (20/14)
Chest To Bar Pull-Ups
*Split However
Field Workout – Presented by Cerus
For Time: 12 Min Cap
Athlete 1: 6 x 40’ Sandbag Bear Hug Carry (100/70)
Athlete 2: 30/25 Calorie Row
Athlete 1: 30/25 Calorie Row
Athlete 2: 6 x 40’ Sandbag Bear Hug Carry
Both Athletes Share: 6 x 40’ Handstand Walk OR 10 x 40’ Partner Wheelbarrow Walk
Both Athletes Share: 30 x 40’ Shuttle Runs
Athlete 1: 6 x 40’ Sandbag Bear Hug Carry
Athlete 2: 30/25 Calorie C2 Bike
Athlete 1: 30/25 Calorie C2 Bike
Athlete 2: 6 x 40’ Sandbag Bear Hug Carry
*Both athletes working at same time during Bear Hug Carry / Machines
Read the workout description and standards.
Floater Workout – Presented By Train Harder Weightlifting
6 Minutes To Establish
A Max Complex Of:
1 CLEAN
1 FRONT SQUAT
1 HANG CLEAN
1 FRONT SQUAT
*Power or squat clean is allowed.
Read the workout description and standards.
Rig Workout presented by WOD Outlet and Stoic Physio
2 Score Event
For Time: 12 Minute Cap
You Go, I Go
2 Rounds Each (4 Total)
20 Alt Dumbbell Snatch (70/50)
30 Toe To Bar
Straight Into….
AMRAP (remaining time)
10-20-30-40-50….
Wallballs (30/20)
Bar Muscle Ups
*Split However
Field Workout – Presented by Cerus
For Time: 12 Min Cap
Athlete 1: 6 x 40’ Sandbag Bear Hug Carry (70/50)
Athlete 2: 30/25 Calorie Row
Athlete 1: 30/25 Calorie Row
Athlete 2: 6 x 40’ Sandbag Bear Hug Carry
Both Athletes Share: 10 x 40’ Partner Wheelbarrow Walk
Both Athletes Share: 30 x 40’ Shuttle Runs
Athlete 1: 6 x 40’ Sandbag Bear Hug Carry
Athlete 2: 30/25 Calorie C2 Bike
Athlete 1: 30/25 Calorie C2 Bike
Athlete 2: 6 x 40’ Sandbag Bear Hug Carry
*Both athletes working at same time during Bear Hug Carry / Machines
Read the workout description and standards.
Floater Workout – Presented By Train Harder Weightlifting
6 Minutes To Establish
A Max Complex Of:
1 CLEAN
1 FRONT SQUAT
1 HANG CLEAN
1 FRONT SQUAT
*Power or squat clean is allowed.
Read the workout description and standards.
Rig Workout presented by WOD Outlet and Stoic Physio
2 Score Event
For Time: 12 Minute Cap
You Go, I Go
2 Rounds Each (4 Total)
20 Alt Dumbbell Snatch (50/35)
20 Toe To Bar
Straight Into….
AMRAP (remaining time)
10-20-30-40-50….
Wallballs (20/14)
Chest To Bar Pull-Ups
*Split However
Field Workout – Presented by Cerus
For Time: 12 Min Cap
Athlete 1: 6 x 40’ Sandbag Bear Hug Carry (70/50)
Athlete 2: 30/25 Calorie Row
Athlete 1: 30/25 Calorie Row
Athlete 2: 6 x 40’ Sandbag Bear Hug Carry
Both Athletes Share: 10 x 40’ Partner Wheelbarrow Walk
Both Athletes Share: 30 x 40’ Shuttle Runs
Athlete 1: 6 x 40’ Sandbag Bear Hug Carry
Athlete 2: 30/25 Calorie C2 Bike
Athlete 1: 30/25 Calorie C2 Bike
Athlete 2: 6 x 40’ Sandbag Bear Hug Carry
*Both athletes working at same time during Bear Hug Carry / Machines
Read the workout description and standards.
Floater Workout – Presented By Train Harder Weightlifting
6 Minutes To Establish
A Max Complex Of:
1 CLEAN
1 FRONT SQUAT
1 HANG CLEAN
1 FRONT SQUAT
*Power or squat clean is allowed.
Read the workout description and standards.
Rig Workout presented by WOD Outlet and Stoic Physio
2 Score Event
For Time: 12 Minute Cap
You Go, I Go
2 Rounds Each (4 Total)
20 Alt Dumbbell Snatch (35/20)
20 Hanging Knee Raise
Straight Into….
AMRAP (remaining time)
10-20-30-40-50….
Wallballs (14/10)
Burpee To Plate
*Split However
Field Workout Description & Standards
WORKOUT DESCRIPTION
The workout begins with both athletes standing together on the start mat. At 3-2-1 go, athlete1 will start on their 6 sand bag bear hug carries (40’=1), while athlete 2 completes a 30/25 calorie row. Once both athletes have completed their portion they will switch, and athlete 2 will complete 6 bear hug carries, while athlete 1 completes a 30/25 calorie row. Once both athletes have completed, they will both move onto the 6 handstand walks / 10 partner wheelbarrow walks. If performing handstand walk, the non working partner must remain at the start mat. Athletes may trade off at any point. Once the total of 6 x 40’ handstand walks / 10 bear crawls have been completed, both partners will complete 30 shuttle runs split however. For each shuttle run, the athlete will start and finish with both feet behind the line along with touching one hand on the ground. At the completion of 30×40’ shuttle runs, athlete 1 will begin their 6 sandbag bear hug carries, while athlete2 complete 30/25 Calorie C2 Bike. Once each athlete has completed their portion they will switch and athlete 2 will complete 6 more bear hug carries, while athlete 1 completes 30/25 calories on the C2 Bike. After each athlete completes their portion the workout will be complete.
Score is time all reps are completed or total reps completed at 12 Minute Cap.
STANDARDS
C2 Bike: The damper can be at any setting desired. Athletes are responsible for keeping monitor on by not leaving idle for prolonged periods. Judges will not assist in handlebar and seat adjustment.
C2 Rower: The damper can be at any setting desired. Athletes are responsible for keeping monitor on by not leaving idle for prolonged periods. The rower handle cannot be dropped and must be placed in rack when changing athletes. Oncoming athlete must be seated on rower before pulling handle to begin stride.
Sandbag Bear Hug Carry: The athlete will hold the sandbag entirely on the front of the body, lower than the chin and above the thighs. Once secure the athlete will carry the sandbag in this position to the designated marker. At no time can the bag be carried on the shoulders, at or below the knees. Athletes must start with both feet BEHIND the starting line holding the bag, cross the 40ft marker to complete a good rep.
Handstand Walk: The athlete must start with feet BEHIND the starting line, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands, he or she can start with hands at the last point of contact with the ground that the judge designates. Both hands, including palms and fingers, must cross the 40ft marker. The athlete may turn while in the handstand, switch partners, or drop and restart the next 40ft back towards the start.
Wheelbarrow Walk: Athlete 1 will start from the plank position with hands underneath the shoulders BEHIND the starting line. Athlete 2 is standing in between the feet of athlete 1, lifting their feet off the ground in any fashion. The rep begins when both athletes advance from the start in this position to the 40ft marker. Swapping out at any time is permitted.
Floater Workout Description & Standards
WORKOUT DESCRIPTION
At 3-2-1 Go! The athlete with the bar already loaded may begin the complex of 1 Clean + 1 Front Squat + 1 Hang Clean + 1 Front Squat. From there the athletes may alternate, or lift in any order they like. Coed divisions may use one barbell or two (male/female). A complex can be completed after the 6 minute mark, as long as the lift is initiated prior to the 6 minute cap. Athletes are permitted to reduce the weight on the barbell of a missed lift. If the athlete allows the barbell to touch the ground prior to completing the second front squat, it will be considered a no rep and the entire complex must be repeated. The team’s score will be the highest lift completed by both athletes.
MOVEMENT STANDARDS (Complex)
Clean: Power Clean or Squat Clean is permitted. Must be one complete movement from the ground to shoulder, with the athlete finishing with the bar in the front rack position. Athletes must show control at the top of the movement with knees and hips extended.
Front Squat: Starting from the standing position the athlete must squat below parallel, meaning hip crease passing below the top of the knee. Then standing all the way back up with knees and hips fully extended.
Hang Clean: Power or Squat is permitted. Bar must stay at or above the knee to begin the lift. Rep is complete when the athlete is standing fully extended, barbell in the front rack and showing control of weight.
Rig Workout Description & Standards
WORKOUT DESCRIPTION
This is a two score event. Both athletes will start standing on their starting mat. At 3-2-1 Go! Athlete 1 will begin their first round of 20 Alt DB Snatch, then 20 toe to bar. Once complete, Athlete 1 will trade out with Athlete 2 to begin their set of 20 Alt DB Snatch and 20 toe to bar. Following that, Athlete 1 will begin their second round of 20 and 20 until a total of 4 rounds (2 by each athlete) have been completed. This work out is complete and time is marked once the second athlete completes their final rep. The athletes will then immediately start the second workout (AMRAP), with whatever time remains in the 12 minutes. Athletes may change out at anytime. Reps will increase 5-10 on wallball and muscle up / chest to bar (depending on division) each round until the 12 minutes is up. Score for the second workout will be the total number of reps completed in the AMRAP.
MOVEMENT STANDARDS
-Alternating Dumbbell Snatch-
During the DB Snatch, the movement starts with both heads of the DB touching the ground. The athlete will then lift the DB directly overhead in one motion to the fully locked out position. The athlete’s knees, and hips fully extended with the arm / dumbbell directly in line with the body. The athlete may change hands at the top of the rep (overhead), on the way down, or at the bottom. Dropping the dumbbells from overhead will result in a :10 penalty.
-Toe To Bar-
At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand or split grip are all permitted. Both feet must come into contact with the bar at the same time, inside the hands.
-Hanging Knee Raise-
Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. Knees must break hip height on every rep.
-Sit-Up-
The athlete must begin with the back in contact with the floor, and hands touching the floor above the head. The rep is credited when the shoulders pass in front of the hips at the top.
-Wallball-
The Wallball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
-Dumbbell Goblet Squat-
The athlete starts standing at full extension with the dumbbell in front of the chest. A rep is complete when the athlete hip crease is below the knee, and returns back to full extension.
-Bar Muscle Up-
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip.
-Chest To Bar-
The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone.
-Burpee To Plate-
The athlete must start in a standing position. At the bottom of the burpee the athlete’s chest and thighs must make contact with the ground. The athlete may step up or jump up from the bottom of the burpee. The rep is complete when the athlete jumps on the plate with knees and hips fully extended at the top.