Final Workouts

Friday

August 16th 2019

Event 1 - RX Individual M/F

For time – TC 6min
Big Grace into Isabel
15 C&J: Male: 80 kg / Female: 50 kg
15 Squatsnatch:

Male: 60 kg / Female: 40 kg

Event 1 - RX Team M/F

For Time – TC 10min

Big Grace into Isabel
15 C&J Partner A: 50 kg
15 C&J Partner B: 80 kg
15 Squatsnatch Partner A: 40 kg 15 Squatsnatch Partner B: 60 kg

Event 1 RX Team M+M / F+F

For Time: TC 10min
Big Grace into Isabel
30 C&J Male: 90 kg / Female: 60 kg
30 Squatsnatch Male: 60 kg / Female 40 kg

Saturday

August 17th 2019

Event 2 - RX Individual M/F

For Time – no Time cap
Part A
Ski Ergometer 3000m
Part B
Run 500 m
500m Sandbag-Carry Male: 45 kg / Female: 25 kg Run 200 m
300 m Swim
50 m run

Event 2 - RX Team MM/FF/MF

and Scaled Team MM/FF/MF

For Time – no Time cap
Part A
Ski Ergometer:

4000 m (RX MM) / 3500 m

(RX Team FF/MF, SC Team MM/FF/MF)

 

Part B

Run 500m
Sandbag-Carry:

500m 45 kg (Male) / 25 kg (Female)
(each Athlete carries his/her own bag)
Run 200m
Board Paddle 300m
50m run

Event 3 - RX Individual M/F

0-2 min
Max Reps Beachanchor-Flips

(Male: 85 kg / Female: 65 kg)

2-3 min Transition/REST

 

3-9 min complete:
30 alt. DB-Snatch

(Male: 22.5 kg / Female: 15 kg)

20 Pullups
15 DB-Snatch

(Male: 30 kg / Female: 22.5 kg)
5 Ropeclimbs

 

9-10 Min Transition/REST

 

10-12 min
Max Reps Beachanchor-Flips

(Male: 85 kg / Female: 65 kg)

 

Score A = Total Reps Beachanchor Flips Score B = Time Part B

Event 3 - Team RX Team MM/FF/MF

and Scaled Team MM/FF/MF

0-3 min
Max Reps Beachanchor-Flips
(RX: MM/FF/MF: 150 kg / 120 kg / 135 kg) (Sc: MM/FF/MF: 120 kg / 90 kg / 105 kg)

 

3-4 min Transition/REST

 

4-10 min complete:
Split as needed:
RX: 48 alt. DB-Snatch

(Male: 22.5 kg / Female: 15 kg)

36 Pullups
24 alt. DB-Snatch

(Male: 30 kg / Female: 22.5 kg)

12 Rope climbs

Sc: 36 alt. DB Snatch

(Male: 22.5 kg / Female: 15 kg)
6 Rope climbs
24 alt. DB-Ground to Overhead

(Male: 30 kg / Female: 22.5 kg)

3 Rope climbs

 

10-11 Min Transition/REST

 

11-14 min
Max Reps Beachanchor-Flips
(RX: MM/FF/MF 150 kg / 120 kg / 135 kg) (Sc: MM/FF/MF 120 kg / 90 kg / 105 kg)

Score A = total reps Beachanchor Flips Score B = Time Part B

Event 4 - Individual M/F

For time - TC 7 min
5 Shuttle-Runs
-into-
2 Rounds of:
20 meters DB-Goblet-Lunges

(Male: 40 kg / Female: 30 kg)

Toes to bar Male: 15 / Female: 10
-into-
5 Shuttle-Runs

Event 4 - RX Team MM/FF/MF

For time - TC 9 min
5 sync. Shuttle-Runs
-into-
2 Rounds of:
20 meters sync. DB-Goblet-Lunges

(Male: 40 kg / Female: 30 kg)

Toes- to-bar MM: 15 / FF: 10 / MF: 10 sync.
-into-
5 sync. Shuttle-Runs

Sunday

August 18th 2019

Event 5 - RX Team MM/FF/MF ​

For Time - TC 30min
800m Run
50 Burpees
50 Shoulder to Overhead

(Male: 30 kg / Female: 22.5 kg) 75 sync. Air Squats

 

then

800m Run
50 Devil-Press

(Male: 30 kg / Female: 22.5 kg)
50 Shoulder to Overhead

(Male: 30 kg / Female: 22.5 kg)

75 sync. Air Squats

Event 5 - RX and Scaled Individual

For Time - TC 30min
800m Run
25 Burpees
25 Shoulder to Overhead
(RX Male: 30 kg / Female: 22.5 kg)

(Scaled Male: 22.5 kg / Female: 15 kg)

50 Air Squats

 

then

800m Run
25 Devil-Press
(RX Male: 30 kg / Female: 22.5 kg)

(Scaled Male: 22.5 kg / Female: 15 kg)

25 Shoulder to Overhead
(RX Male: 30 kg / Female: 22.5 kg)

(Scaled Male: 22.5 kg / Female: 15 kg)

50 Air Squats

Event 6 - Part A + 6 RX Individual M / F

Part A: TC: 6 min
Bar Muscle Ups
Male: 9-6-3 / Female: 6-4-2

Double-DB-Deadlifts

(Male: 2x40 kg; 18-12-6 Reps)

(Female: 2x30 kg; 12-8-4 Reps)

 

Transition 2 min

Part B: TC: 4 Min

Chest to bar Pull-Ups

Male: 12-9-6 / Female: 9-6-3

Double-KB-Frontsquats

(2x24 /12-9-6 Reps) (2x16 / 9-6-3 Reps)

Event 6 - Part A + B RX Team MM/FF/MF

Part A: TC: 6 min
Partner A
(Team RX MF: Partner A = Female)

(Team RX MM/FF)

Bar Muscle Ups (Team RX MF)

Chest to bar Pull-Ups

MM: 9 – 6 – 3 / FF: 6 – 4 – 2 / MF: 9 – 6 – 3 Double-DB-Deadlifts
(MM: 2 x 40 kg; 18 – 12 – 6)
(FF: 2 x 30 kg; 12 – 8 – 4)
(MF: 2 x 30 kg; 18 – 12 – 6)

 

Transition 1 min (minute 6-7)

 

Part B: TC: 6 Min
Partner B
(Team RX MF: Partner B = male)
Ring Muscle Ups
MM: 9 – 6 – 3 / FF: 6 – 4 – 2 / MF: 9 – 6 – 3 Double-KB-Frontsquats
(MM: 2x24 / 12 – 9 – 6)
(FF: 2x16 / 9 – 6 – 3)
(MF: 2x24 / 12 – 9 – 6)

Event 6 - Part A +

B Scaled Individual M / F

Part A: TC 6 min
Rope Climbs
Male: 4-3-2 / Female: 3-2-1 of:

Double-DB-Deadlifts

(Male: 2x 30 kg; 18-12-6 Reps)

(Female: 2x 22.5 kg; 12-8-4 Reps)

 

Transition 2min

Part B: TC 4 min

Male/Female: Toes to Rings

Male: 12-9-6 / Female: 9-6-3 of:

US-Kettlebell Swings

(Male: 24 kg / Female: 16 kg)