Aug 04

Three Ways Down

For time:

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

50 double-unders
25 burpees to target
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 cleans
7 parallel bar traverses
15 cleans
5 parallel bar traverses
9 cleans
3 parallel bar traverses

Mixed Mode Madness

For time:

Muscle-ups
60-m shuttle sprint
    1-min rest
Hang snatches
60-m shuttle sprint
    1-min rest
15/20-cal row 
60-m shuttle 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

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.

Final Sprint

For time:

Echo Bike 
Burpee box jump-overs  
Sandbag-to-shoulders

Workout Details

  1. Three Ways Down

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

    Women: One 50-lb DB
    Men: One 70-lb DB

    Lower Extremity: 
    For time:
    1,200-m run
    1 legless rope climb (20 ft)
    21 DB shoulder-to-overheads 
    800-m run
    1 legless rope climb (20 ft)
    15 DB shoulder-to-overheads
    400-m run
    1 legless rope climb (20 ft)
    9 DB shoulder-to-overheads 

    Women: Two 35-lb DBs
    Men: Two 50-lb DBs

    Neuromuscular: 
    For time:
    1,200-m run
    1 rope climb (20 ft)
    21 DB shoulder-to-overheads 
    800-m run
    1 rope climb (20 ft)
    15 DB shoulder-to-overheads
    400-m run
    1 rope climb (20 ft)
    9 DB shoulder-to-overheads

    Women: Two 35-lb DBs
    Men: Two 50-lb DBs

    Time cap: 30 minutes
    Venue: North Park

    Presented by Beast Goodr

  2. Upper Extremity:
    Max bike calories in 5 minutes
    Max time single-arm hang
    1-rep-max front squat 

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

    Neuromuscular: 
    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 (or hang for time) and then 3 minutes to complete a 1-rep-max front squat.

    Presented by Thorne
     

  3. Upper Extremity:
    For time:
    50 double-unders
    25 burpees to target
    50 double-unders
    25 single-leg squats
    50 double-unders
    25 GHD sit-ups
    50 double-unders
    SA KB OH walk (53 / 70 lb)

    Lower Extremity: 
    For time:
    30 single-unders
    20 handstand push-ups
    30 single-unders
    20 single-leg squats
    30 single-unders
    20 GHD sit-ups
    30 single-unders
    Handstand walk

    Neuromuscular:
    For time:
    20 double-unders
    20 burpees to target
    20 double-unders
    20 single-leg squats
    20 double-unders
    20 GHD sit-ups
    20 double-unders
    Single-arm KB OH walk (35 / 53 lb)

    Time cap: 7 minutes
    Venue: Coliseum

    Presented by Airrosti
     

  4. Upper Extremity:
    For time:
    21 dumbbell squat cleans
    7 single-arm DB OH walking lunge lengths
    15 dumbbell squat cleans
    5 single-arm DB OH walking lunge lengths
    9 dumbbell squat cleans
    3 single-arm DB OH walking lunge lengths

    Women: One 35-lb DB
    Men: One 50-lb DB

    Lower Extremity: 
    For time:
    21 power cleans
    7 parallel bar traverses
    15 power cleans
    5 parallel bar traverses
    9 power cleans
    3 parallel bar traverses

    Women: 75 lb
    Men: 115 lb

    Neuromuscular:
    For time:
    21 power cleans
    7 parallel bar traverses
    15 power cleans
    5 parallel bar traverses
    9 power cleans
    3 parallel bar traverses

    Women: 75 lb
    Men: 115 lb

    Time cap: 9 minutes
    Venue: Coliseum

    Presented by Thorne
     

  5. Upper Extremity:
    For time:
    20 toes-to-rings
    60-m shuttle sprint
        1-min rest
    20 hang KB snatches
    60-m shuttle sprint
        1-min rest
    15/20-cal row 
    60-m shuttle sprint

    Women: 53-lb kettlebell
    Men: 70-lb kettlebell

    Lower Extremity: 
    For time:
    10 muscle-ups
    60-m shuttle sprint
        1-min rest
    15 hang power snatches
    60-m shuttle sprint
        1-min rest
    15/20-cal row 
    60-m shuttle sprint

    Women: 65-lb snatch
    Men: 95-lb snatch

    Neuromuscular:
    For time:
    20 ring pull-ups
    60-m shuttle sprint
        1-min rest
    15 hang power snatches
    60-m shuttle sprint
        1-min rest
    15/20-cal row 
    60-m shuttle sprint

    Women: 65-lb snatch
    Men: 95-lb snatch

    Presented by Trifecta
     

  6. Upper Extremity:
    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

    Women: 70-lb Husafell, 70-lb Jerry, 10-lb ball
    Men: 100-lb Husafell, 100-lb Jerry, 14-lb ball

    Lower Extremity: 
    For time:
    168-ft Husafell carry
    50 med-ball push press shots
    168-ft Jerry bag carry
    40 med-ball push press shots
    168-ft sled push
    30 med-ball push press shots
    168-ft Husafell carry
    20 med-ball push press shots
    168-ft Jerry bag carry
    10 med-ball push press shots
    168-ft sled push

    Women: 70-lb Husafell, 40-lb Jerry, 14-lb ball
    Men: 100-lb Husafell, 70-lb Jerry, 20-lb ball


    Neuromuscular:
    For time:
    168-ft Husafell carry
    45 wall-ball shots
    168-ft Jerry bag carry
    35 wall-ball shots
    168-ft sled push
    25 wall-ball shots
    168-ft Husafell carry
    15 wall-ball shots
    168-ft Jerry bag carry
    5 wall-ball shots
    168-ft sled push

    Women: 70-lb Husafell, 40-lb Jerry, 10-lb ball
    Men: 100-lb Husafell, 70-lb Jerry, 14-lb ball

    Time cap: 16 minutes
    Venue: North Park

    Presented by Surface Co.
     

  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

    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. Upper Extremity:

    For time:

    25/20-cal Echo Bike 
    20 burpee box jump-overs  
    10 sandbag-to-shoulders

    Women: 24-in box, 70-lb bag
    Men: 30-in box, 100-lb bag

    Lower Extremity: 

    For time:

    20/15-cal Echo Bike 
    15 burpee box jump-overs  
    10 sandbag-to-shoulders

    Women: 24-in box, 70-lb bag
    Men: 30-in box, 100-lb bag

    Neuromuscular:

    For time:

    20/15-cal Echo Bike 
    15 burpee box jump-overs  
    10 sandbag-to-shoulders

    Women: 20-in box, 50-lb bag
    Men: 24-in box, 70-lb bag

    Time cap: 5 minutes
    Venue: Coliseum