Workouts 1 & 2: Fast & Furious
In 15 Minutes —
AMRAP in Remaining Time:
- 7 Thrusters, 95/65/45#
- 7 Lateral Burpees-Over-Bar
- 7 Pull-Ups
Each team will begin the workout by running 800m. Your score for Workout #1 will be the time at which your slowest team member returns from the run.
As soon as the slowest teammate returns from the run, the team will begin the AMRAP, and continue until 15 minutes is up. Each teammate must complete a full round before alternating. Your team score for Workout #2 will be the rounds and reps both teammates complete on the AMRAP.
Thrusters: The barbell begins on the floor. The athlete must clean the barbell to begin his or her reps. The first rep may be squat cleaned. The athlete must pass through a full depth squat with hip crease below knee at the bottom of each rep, and reach full knee, hip, shoulder, and elbow extension with the barbell over the middle of their feet at the top of each rep.
Lateral Burpees-Over-Bar: The athlete must perform a burpee parallel to the barbell, touching their chest completely to the ground. The athlete must then jump over the barbell. The athlete must take off from the ground and land on the ground with two feet. Full hip extension is not required.
Pull-Ups: These are standard chin-over-bar pull-ups. The athlete must begin every rep hanging from the bar with full arm extension. The athlete's chin must clearly break the horizontal plane of the pull-up bar at the top of every rep. Strict, kipping, and butterfly pull-ups are all permissible as long as those standards are met.
Workout 3: Pain & Gain
AMRAP in 2 Minutes:
Male Team Weights
Female Team Weights
Teammates spot each other and can alternate at any time. Team score is total reps completed by both team members in 2 minutes.
Bench Press: The bench must be perpendicular to the rack. The athlete must lie with head, shoulders, and butt in contact with the bench surface. Contact must be maintained throughout each rep. The barbell must be taken off the rack at full arm lockout. Each rep begins with arms fully locked out above chest. The barbell must touch the chest and return to full lockout for the rep to be complete. Each rep must be completely locked out before the barbell is returned to the rack.