Aug 03

Biker Bob

Push Bob down the field

Then, 3 rounds for time:
1-mile bike, M1F1
252-ft Bob push, M2F2 (unloaded)
30 synchro toes-to-bars, M2F2
Then switch

After the final toes-to-bar, push Bob to finish

Pegs & P-Bars

For time:

15 synchro Worm burpees
  15 parallel bar dips (A1)    
   3/2 pegboard ascents (A4)
15 synchro Worm burpees
   15 parallel bar dips (A2)    
   3/2 pegboard ascents (A3)
15 synchro Worm burpees
   15 parallel bar dips (A4)    
   3/2 pegboard ascents (A1)
15 synchro Worm burpees
   15 parallel bar dips (A3)    
   3/2 pegboard ascents (A2)
15 synchro Worm burpees

 

*Two members hold the Worm while the others perform dips and pegboard ascents

Aug 04

Strong

For load:

1-rep-max jerk, F1
1-rep-max front squat, F2
1-rep-max jerk, M1
1-rep-max front squat, M2

Event 3 begins immediately after Event 2.

Fast

For time:

1,600-m run (as a team)
1,600-m run (2 members)
1,600-m run (2 members)

 

Aug 05

Muscle Pig

4 rounds for time of:

10 synchro muscle-ups
10 Pig flips, per Pig

Women: 350-lb Pig
Men: 510-lb Pig

Handstand Machine

2 rounds for time of:

40 Echo Bike calories, each, MM
15 block HSPU, total, FF
30 Echo Bike calories, each, FF
20 block HSPU, total, MM
500-m row, MM, + handstand hold
500-m row, FF,  + handstand hold

Women: 2-in deficit
Men: 3.5-in deficit

Aug 06

Rinse ‘N’ Repeat

Every 2 minutes:

50-yard swim
8-cal Ski Erg*
 
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.

Dumbbell Highball

For time, relaying as MM/FF pairs:

42-ft DB OH walking lunge
10 DB clean and jerks
30 wall-ball shots

Then,

30 wall-ball shots
10 DB snatches
42-ft DB OH walking lunge

Men will work down the field and back. Then the women will start.

Women: 70-lb dumbbell, 14-lb ball to 11 ft
Men: 100-lb dumbbell, 20-lb ball to 12 ft

Payload

For time:

50 synchro double-unders
Tumbler pull, MM/FF pairs
50 synchro double-unders
Jerry can carry, each
50 synchro double-unders
Husafell bag carry, each
50 synchro double-unders
Big Bob push

Women: 450-lb tumbler, two 70-lb Jerry cans, 150-lb Husafell 
Men: 600-lb tumbler, two 100-lb Jerry cans, 200-lb Husafell 

Aug 07

Team 2-2-2-2

Accumulate 175 overhead squats for time, starting every 2 minutes in M/F pairs:

1 legless rope climb, each
1 rope climb, each
Shuttle sprint, each
Max-rep synchro overhead squats

When 2 minutes is up, the first pair stops and returns while the second pair begins working. Each pair will have up to 4 intervals to work (8 total intervals).

Women: 95-lb OHS 
Men: 135-lb OHS 
 

Echo Worm

For time:

50/75-cal Echo Bike 
30 Worm squats
30 Worm clean and jerks
30 Worm thrusters
20 synchro bar muscle-ups, each

Workout Details

  1. Biker Bob

    Push Bob down the field

    Then, 3 rounds for time:
    1-mile bike, M1F1
    252-ft Bob push, M2F2 (unloaded)
    30 synchro toes-to-bars, M2F2
    Then switch

    After the final toes-to-bar, push Bob to finish

    Time cap: 40 minutes
    Venue: North Park

    For the bike portion, athletes will leave the stadium and ride laps of a 1-mile course.

    Presented by Trek

  2. For time:

    15 synchro Worm burpees
       15 parallel bar dips (A1)    
       3/2 pegboard ascents (A4)
    15 synchro Worm burpees
       15 parallel bar dips (A2)    
       3/2 pegboard ascents (A3)
    15 synchro Worm burpees
       15 parallel bar dips (A4)    
       3/2 pegboard ascents (A1)
    15 synchro Worm burpees
       15 parallel bar dips (A3)    
       3/2 pegboard ascents (A2)
    15 synchro Worm burpees

    *Two members hold the Worm while the others perform dips and pegboard ascents.

    Time cap: 10 minutes
    Venue: Coliseum

    Athletes will begin with synchronized burpees over the Worm. Then they will lift the Worm, and two members will hold the Worm while the other two members complete their dips and pegboard ascents. Each round, the members holding and the members working will switch, in addition to switching who works on each exercise. In the end, each member will hold the Worm during two rounds, perform dips one round, and climb the pegboard one round.

    Presented by Wilde Chips

  3. For load:

    1-rep-max jerk, F1
    1-rep-max front squat, F2
    1-rep-max jerk, M1
    1-rep-max front squat, M2

    Each member will have 2 attempts for their respective max lift. The team’s score will be the sum of each member’s heaviest successful lift.

    Event 3, Fast, will begin immediately after Event 2.

    Presented by O2

  4. For time:

    1,600-m run (as a team)
    1,600-m run (2 members)
    1,600-m run (2 members)

    Event 3 will begin immediately after Event 2.

    Time cap: 23 minutes
    Venue: North Park

    Event 3 will begin immediately after Event 2.

    The first run must be completed by all 4 members, who will run together while holding a 10-ft piece of rope. The second run will be completed by 2 members, while the other 2 rest. The final run will be completed by the 2 members who previously rested.

    Presented by O2

  5. 4 rounds for time of:

    10 synchro muscle-ups
    10 Pig flips, per Pig

    Women: 350-lb Pig
    Men: 510-lb Pig

    Time cap: 15 minutes
    Venue: North Park

    Muscle-ups will be performed on the rings, and must be synchronized. Each team will have two Pigs and must flip each Pig 10 times per round, alternating who flips it.

    Presented by Bear KompleX

  6. 2 rounds for time of:

    40 Echo Bike calories, each, MM
    15 block HSPU, total, FF
    30 Echo Bike calories, each, FF
    20 block HSPU, total, MM
    500-m row, MM, + handstand hold
    500-m row, FF,  + handstand hold

    Women: 2-in deficit
    Men: 3.5-in deficit

    Time cap: 18 minutes
    Venue: Coliseum

    Each round starts with each man biking 40 calories each, while the women complete a total of 15 handstand push-ups. They will then switch and the women will each bike 30 calories, while the men complete a total of 20 handstand push-ups. The men will then move to the rowers and each row 500 meters. However, they may only make strokes on the rower while one of the women is holding a freestanding handstand. If a woman is not in a handstand, they may not pull. They will then switch, and the women will row while the men hold handstands. 

    Presented by Monster

  7. Every 2 minutes:

    50-yard swim
    8-cal Ski Erg*
     
    *Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.

    Time cap: 2 minutes per round, 8 possible rounds
    Venue: UW Pool

    All 4 members will work at the same time, with each member having their own lane.

    The required calories completed on the Ski Erg will increase by 2 each round for up to 6 rounds. If at any point an athlete fails to complete the calories, they are done, and their score will be the total number of calories completed up to that point. Athletes who make it through the 18 calories in the 6th round will then complete 2 more rounds, this time accumulating as many calories as possible.

    The team’s score will be the sum of the total calories completed by each member.

    Presented by Airrosti
     

  8. For time, relaying as MM/FF pairs:

    42-ft DB OH walking lunge
    10 DB clean and jerks
    30 wall-ball shots

    Then,

    30 wall-ball shots
    10 DB snatches
    42-ft DB OH walking lunge

    Men will work down the field and back. Then the women will start.

    Women: 70-lb dumbbell, 14-lb ball to 11 ft
    Men: 100-lb dumbbell, 20-lb ball to 12 ft

    Time cap: 30 minutes
    Venue: North Park

    Each athlete will complete the lunge, clean and jerks, and wall-ball shots, and then return in reverse order. The work will be completed relay style in MM/FF pairs.

    The event begins with one man working through the lunge, clean and jerks, and wall-ball shots. After M1 finishes the wall balls, the M2 will begin. When M2 finishes the wall balls, M1 will begin working back, followed by M2 in the same fashion. Once M2 is back, the women will begin and complete the same sequence.

    For the lunges, the athlete must use one arm for the first half and the other arm for the second half. In the clean and jerks, athletes must alternate hands after each rep. 

    The event is over when the last athlete completes the lunges and the team crosses the finish line.

    Presented by RP Strength

  9. For time:

    50 synchro double-unders
    Tumbler pull, MM/FF pairs
    50 synchro double-unders
    Jerry can carry, each
    50 synchro double-unders
    Husafell bag carry, each
    50 synchro double-unders
    Big Bob push

    Women: 450-lb tumbler, two 70-lb Jerry cans, 150-lb Husafell 
    Men: 600-lb tumbler, two 100-lb Jerry cans, 200-lb Husafell 

    Time cap: 12 minutes
    Venue: North Park

    Presented by Trifecta

  10. Accumulate 175 overhead squats for time, starting every 2 minutes in M/F pairs:

    1 legless rope climb, each
    1 rope climb, each
    Shuttle sprint, each
    Max-rep synchro overhead squats

    When 2 minutes is up, the first pair stops and returns while the second pair begins working. Each pair will have up to 4 intervals to work (8 total intervals).

    Women: 95-lb OHS 
    Men: 135-lb OHS 

    Time cap: 16 minutes
    Venue: North Park

    Teams will split into two MF pairs and trade off working every 2 minutes. At the start of each interval, each athlete will complete 1 legless rope climb, 1 rope climb, and a shuttle sprint. They will then complete as many synchronized overhead squats as possible before the 2 minutes is up. The second pair can then begin working in the same fashion. After their 2 minutes, the first pair will then go again, beginning with the climbs and sprint before returning to the barbell to accumulate reps. This continues for up to 8 rounds or until 175 reps have been completed. Teams that finish all 175 reps will receive a time, and teams with less than 175 reps will be scored by total reps completed.

    Presented by GOWOD

  11. For time:

    50/75-cal Echo Bike 
    30 Worm squats
    30 Worm clean and jerks
    30 Worm thrusters
    20 synchro bar muscle-ups, each

    Time cap: 14 minutes
    Venue: Coliseum

    The bar muscle-ups will be completed conga-line style, through two bars in sets of 10.

    Presented by GameDay Ready