Here for the workouts for the Live Event! Please note event organizers reserve the right to change these workouts at any time and for any reason.
Workout #1: “Blast from the Past” Barbell Complex
2:00 AMRAP Barbell Complex:
1 Clean (from the ground)
1 Front Squat
1 Back Squat
You pick the weight. Your score will be the total number of reps you get in 2 minutes, multiplied by the weight you choose for your bar. Women will use a 15 kg bar that will count as 35#. Men will use a 20 kg bar that will count as 45#. Plates available for loading your bar will include a pair of each of the following: 45, 35, 25, 15, 10, 5, and 2.5.
Starts with barbell on the ground and athlete in a stationary, standing position. All standards of movement are the basic standards. The clean is “any way” and can be a squat, power, or muscle clean. You must stand all the way up at the end of the clean, hips and knees fully open, before beginning the front squat. The Shoulder to Overhead is “any way” and can be a thruster, push press, push jerk, strict press, or split jerk with feet ending in line with the body. Barbell must be in the front rack position for the clean and front squat, in the back rack position for the back squat, and in either the front or back rack position for the shoulder-to-overhead. The deadlift and clean must be taken from the ground, touch and go is permitted, no bouncing. If you don’t use bumper plates, bar must either be gently placed on the ground or dip below knee at the beginning of each deadlift and clean. If you aren’t using bumper plates, DO NOT DROP YOUR BAR!
Workout #2: Sandbaggin’
For time, with a 5 min. time cap
21-15-9 Sandbag Clean Over-the-Shoulder
Plus a shuttle run, increasing distance, after each set of 21, 15, and 9
Athletes will start 10 yards from their sandbag. At the call of “Go,” you will run to your sandbag and complete 21 over-the-shoulder cleans followed by a 20-yard run out and 20-yard run back to your sandbag. You will then complete a set of 15 over-the-shoulder cleans followed by a 30-yard run out and 30-yard run back to your sandbag. Finally, you will finish with a set of 9 over-the-shoulder cleans followed by a 40-yard run out and then run back to the start.
Sandbag must go over the top of the shoulder, not the arm. The sandbag may touch the shoulder or not. Hips and knees must fully open. You DO NOT have to carry the sandbag during the shuttle run. A cone will be placed at the turn-around point on each shuttle run; you must run around this cone without touching it. If athlete doesn’t finish within time cap, their score is the time cap plus 1 second for each rep not completed. On the shuttle runs, each 10 yards count as 1 rep, so the first run is worth 4 reps, the second run is worth 6 reps, and the final run is worth 8 reps.
Sandbag weights as follows:
75/60 for Rx’d, Scaled, and Masters 40’s men/women.
60/40 for Masters 50’s, Masters 60’s, and Teens men/women
Workout #3: “Walk the Walk”
At this point, a cut will be made to the top 10 athletes in each division and lane assignments will be made based on current standings.
Part A: For distance: Handstand Walk or Overhead Walking Lunges (1 min. time cap)
Followed by a 1 min. transition (clock will not stop)
Rx’d and Masters 40’s athletes will perform handstand walk; all other divisions will perform walking lunges holding a plate overhead.
Men/Women Plate for Overhead Walking Lunges:
25/15 Masters 50’s, Masters 60’s, Teens
Part B: For time: 100 yard Sled Drag (1 min. time cap)
Men/Women Sled Weights (not including weight of sled):
95/65 Scaled, Masters 40’s, Masters 50’s
65/45 Masters 60’s, Teens
This workout will have two scores, one for Part A and one for Part B.
Part A will be for distance in 5-foot increments.
Part B will be for time. If athlete doesn’t cover the full distance within the time cap (1 minute), their score will be 1:00 plus 1 second for each 10-yard distance not completed. The course will be a 100-yard straightaway.
Athletes will have 1 minute to move from where they ended on Part A to the beginning of Part B. The clock will not stop during the transition. Part B will begin exactly 2 minutes after the start of Part A. If athlete doesn’t finish the walking overhead lunges, they must return their plate to the start before they can start the sled drag (no leaving it out in the middle of the field).
Handstand Walk — The handstand walk will be delineated into 5-foot sections and scored in 5-foot increments. Athletes must begin each 5-foot section with their feet behind the mark. To successfully complete a section, they must walk both hands over the end mark of that section. If any body part other than the hands touches the ground within a 5-foot section before the athlete’s hands both cross the line, athlete must return to the beginning of the section to re-do it. Athletes will not be allowed to continue after a third consecutive “fall” without accumulating any distance and their score will be the distance they accumulated up to that point, if any. If athlete makes it to the turn-around point at 50 yards, they must stop there before their return trip back to the start (i.e. they are not allowed to switch direction on their hands).
Overhead Walking Lunges – The overhead lunges will also be delineated into 5-foot sections and scored in 5-foot increments. Both feet have to be across the end line for a 5-foot length to count. Athletes must hold the plate overhead as they lunge. Arms may be bent, but plate must be held above the head and cannot touch the head. Trailing knee must touch the ground on each lunge. Feet must come together with hips and knees fully open at the end of each lunge.