Workout 1: 3333 Intervals
As a Team of 2, 4 Rounds for Total Squat Cleans:
In 3 Minutes —
- 3 Rope Climbs, 15' [Scaled: 3 Rope Climbs, 10' OR 9 Rope Pulls From Floor]
- 20/15 Calorie Row
- AMRAP Squat Cleans
Rest 1 Minute
Squat Clean Weights
Men's Rx / Women's Rx and Men's Scaled / Women's Scaled
Round 1: 135/95/65 lbs
Round 2: 165/115/75 lbs
Round 3: 185/135/85 lbs
Round 4: 205/145/95 lbs
On the call of 3-2-1 Go, athletes will have 3 minutes to perform 3 rope climbs, 20/15 cal row and max rep squat cleans. They will then have a 1 minute period to change the weight on their bar. At the end of 1 minute, they will repeat the cycle with the heavier weights.
Score is total squat cleans. Work can be divided between partners in any way - there is no minimum work requirement on any movement.
Rope Climb: Rx athletes must ring the bell at 15', and descend past the 10' tape mark before dropping down for each rep to count; scaled athletes must touch the tape at 10'. Scaled athletes may substitute 3 rope pulls from the floor for each 10' rope climb. Any foot wrap style is acceptable. The athletes can split the rope climbs however they would like. If switching partners, the partner #1 must have both feet on the ground and hands off the rope before partner #2 begins their climb.
Row: The partner who is starting the row may sit on the rower and strap in but cannot pick up the handle until they are tagged by their partner after the 3rd rope climb. The damper setting can be wherever the individual would like it set.
Squat Clean: Both partners will advance towards the barbell together: the non-rowing partner may not advance forward out of the pull up rig until their partner is OFF the rower. The bar must start from the ground. The athlete must pass through a full squat and finish with their hips and knees fully extended. Touch and go, dropping from the top, and a power clean + front squat combination are all allowed. If switching partners, the bar must come to a complete rest before picking up the bar.
Workout 2: Sandbag Relay
100m Sandbag Carry, Partner #1
100m Sandbag Carry, Partner #2
Male Team Weights
Female Team Weights
Time Cap: 4 Minutes.
Partner #1 will carry the sandbag down 50 m and back 50 m. Partner #1 can handoff the sandbag to Partner #2 or drop it and Partner #2 lifts it off the ground. Partner #2 will then travel 50m down and back.
The score is the total time to finish, OR if 200m is not complete by the 4:00 time cap, score is 4:00 plus 1 second for every 5 meters remaining. For example, if Partner #2 goes down 50 m and only gets halfway back (25m) by the 4:00 time cap their time will be 4:05.
Sandbag Carry: The sandbag must be carried in a bear hug and cannot be shouldered or carried overhead or on the back.