Aug 04

Three Ways Down

For time:

1,400-m run
4 rope climbs (20 ft)
21 DB shoulder-to-overheads
1,200-m run
3 rope climbs (20 ft)
15 DB shoulder-to-overheads 
800-m run
2 rope climbs (20 ft)
9 DB shoulder-to-overheads 

Max Trio

Max bike calories in 5 minutes
1-rep-max weighted pull-up
1-rep-max front squat 

Skills Chipper

For time:

1 pegboard ascent
50 double-unders
25 handstand push-ups
50 double-unders
25 single-leg squats
50 double-unders
25 GHD sit-ups
50 double-unders
Handstand walk 

Aug 05

Parallel Elizabeth

For time:

21 squat cleans
7 parallel bar traverses
15 squat cleans
5 parallel bar traverses
9 squat cleans
3 parallel bar traverses

Mixed Mode Madness

For time:

20 muscle-ups
60-m obstacle sprint
    1-min rest
20 snatches
60-m obstacle sprint
    1-min rest
30-cal row 
60-m obstacle sprint

Aug 06

Carrying Karen

For time:

168-ft Husafell carry
50 wall-ball shots
168-ft Jerry bag carry
40 wall-ball shots
168-ft sled push
30 wall-ball shots
168-ft Husafell carry
20 wall-ball shots
168-ft Jerry bag carry
10 wall-ball shots
168-ft sled push

Rinse 'N' Repeat

Starting every 2 minutes:

50-yard swim (25 yards across the pool + 25 yards back)
8-cal Ski Erg* 

*Add +2 cal each round.

Athletes continue as long as they are able to finish the calories before the 2 minutes expires.

If athletes advance past the 6th round (18 cal), the 7th + 8th rounds will be performed for max calories.

Final Sprint

For time:

30/25-cal Echo bike 
20 burpee box jump-overs, 42/30 in (all divisions)  
10 sandbag-to-shoulders

Workout Details

  1. Three Ways Down

    For time:
    1,400-m run
    4 rope climbs (20 ft)
    21 DB shoulder-to-overheads 
    1,200-m run
    3 rope climbs (20 ft)
    15 DB shoulder-to-overheads
    800-m run
    2 rope climbs (20 ft)
    9 DB shoulder-to-overheads 


    Teens 14-15: 35 / 50-lb dumbbells
    Teens 16-17: 50 / 70-lb dumbbells
    Masters 35-39: 50 / 70-lb dumbbells
    Masters 40-44: 50 / 70-lb dumbbells
    Masters 45-49: 50 / 70-lb dumbbells
    Masters 50-54: 35 / 50-lb dumbbells
    Masters 55-59: 35 / 50-lb dumbbells
    Masters 60-64: 35 / 50-lb dumbbells
    Masters 65+: 35 / 50-lb dumbbells

    Time cap: 30 minutes
    Venue: North Park

    Presented by Beast Goodr

  2. Max bike calories in 5 minutes
    1-rep-max weighted pull-up
    1-rep-max front squat 

    Time cap: 5, 3, 3 minutes
    Venue: Coliseum

    Athletes will have 5 minutes to bike for max calories. They then will have 3 minutes to establish a max weighted pull-up and then 3 minutes to complete a 1-rep-max front squat.

    Presented by Thorne

  3. For time:

    1 pegboard ascent
    50 double-unders
    25 handstand push-ups
    50 double-unders
    25 single-leg squats
    50 double-unders
    25 GHD sit-ups
    50 double-unders
    Handstand walk 

    Time cap: 7 minutes
    Venue: Coliseum

    Teens 14-15: Strict HSPU 
    Teens 16-17: Strict HSPU 
    Masters 35-39: Strict HSPU 
    Masters 40-44: Strict HSPU
    Masters 45-49: Strict HSPU
    Masters 50-54: 40 double-unders, 20 kipping HSPU, 20 pistols, 20 GHD
    Masters 55-59: 40 double-unders, 20 kipping HSPU, 20 pistols, 20 GHD
    Masters 60-64: Scaled pegboard (women), 30 double-unders, 20 kipping HSPU, 20 pistols, 20 GHD
    Masters 65+: Scaled pegboard (women), 30 double-unders, 20 kipping HSPU, 20 pistols, 20 GHD

    Presented by Airrosti

  4. For time:

    21 squat cleans
    7 parallel bar traverses
    15 squat cleans
    5 parallel bar traverses
    9 squat cleans
    3 parallel bar traverses

    Teens 14-15: 85 / 115 lb
    Teens 16-17: 95 / 135 lb
    Masters 35-39: 95 / 135 lb
    Masters 40-44: 95 / 135 lb
    Masters 45-49: 95 / 135 lb
    Masters 50-54: 85 / 115 lb
    Masters 55-59: 85 / 115 lb
    Masters 60-64: 85 / 115 lb, 5-3-1 traverses
    Masters 65+: 85 / 115 lb, 5-3-1 traverses

    Time cap: 9 minutes
    Venue: Coliseum

    Presented by Thorne

  5. For time:

    20 muscle-ups
    60-m obstacle sprint
        1-min rest
    20 snatches
    60-m obstacle sprint
        1-min rest
    30-cal row 
    60-m obstacle sprint

    Time cap: 3 minutes each round
    Venue: North Park

    Teens 14-15: 15 MUs, 85 / 115 lb
    Teens 16-17: 95 / 135 lb
    Masters 35-39: 95 / 135 lb
    Masters 40-44: 95 / 135 lb
    Masters 45-49: 95 / 135 lb
    Masters 50-54: 15 MUs, 85 / 115 lb
    Masters 55-59: 15 MUs, 85 / 115 lb
    Women 60-64: 10 MUs, 65 lb, 20-cal row
    Men 60-64: 15 MUs, 95 lb
    Women 60+: 10 MUs, 65 lb, 20-cal row
    Men 60+: 15 MUs, 95 lb

    Presented by Trifecta

  6. For time:

    168-ft Husafell carry
    50 wall-ball shots
    168-ft Jerry bag carry
    40 wall-ball shots
    168-ft sled push
    30 wall-ball shots
    168-ft Husafell carry
    20 wall-ball shots
    168-ft Jerry bag carry
    10 wall-ball shots
    168-ft sled push

    Time cap: 16 minutes
    Venue: North Park

    Teens 14-15: 70 / 100-lb Husafell, 10 / 14-lb ball, 40 / 70-lb Jerry
    Teens 16-17: 150 / 200-lb Husafell, 14 / 20-lb ball, 70 / 100-lb Jerry
    Masters 35-39: 150 / 200-lb Husafell, 14 / 20-lb ball, 70 / 100-lb Jerry
    Masters 40-44: 150 / 200-lb Husafell, 14 / 20-lb ball, 70 / 100-lb Jerry
    Masters 45-49: 150 / 200-lb Husafell, 14 / 20-lb ball, 70 / 100-lb Jerry
    Masters 50-54: 100 / 150-lb Husafell, 14 / 20-lb ball, 70 / 100-lb Jerry
    Masters 55-59: 100 / 150-lb Husafell, 14 / 20-lb ball, 70 / 100-lb Jerry
    Masters 60-64: 70 / 100-lb Husafell, 10 / 14-lb ball, 40 / 70-lb Jerry
    Masters 65+: 70 / 100-lb Husafell, 10 / 14-lb ball, 40 / 70-lb Jerry

    Presented by Surface Co.

  7. Starting every 2 minutes:

    50-yard swim (25 yards across the pool + 25 yards back)
    8-cal Ski Erg* 

    *Add +2 cal each round.

    Athletes continue as long as they are able to finish the calories before the 2 minutes expires.

    If athletes advance past the 6th round (18 cal), the 7th + 8th rounds will be performed for max calories.

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

    The 50-yard swim will be 25 yards down then 25 yards back. 

    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.

    Presented by Airrosti

  8. For time:

    30/25-cal Echo bike 
    20 burpee box jump-overs, 42/30 in (all divisions)  
    10 sandbag-to-shoulders

    Time cap: 5 minutes
    Venue: Coliseum

    Teens 14-15: 25/20-cal bike, 20 BBJO, 100/70-lb bag
    Teens 16-17: 30/25-cal bike, 20 BBJO 150/100-lb bag\
    Masters 35-39: 30/25-cal bike, 20 BBJO 150/100-lb bag
    Masters 40-44: 30/25-cal bike, 20 BBJO 150/100-lb bag
    Masters 45-49: 30/25-cal bike, 20 BBJO 150/100-lb bag
    Masters 50-54: 25/20-cal bike, 20 BBJO, 100/70-lb bag
    Masters 55-59: 25/20-cal bike, 20 BBJO, 100/70-lb bag
    Masters 60-64: 20/15-cal bike, 15 BBJO, 70/50-lb bag
    Masters 65+: 20/15-cal bike, 15 BBJO, 70/50-lb bag