adaptive pair workouts

BEACHSIDE TRI

  • Both athletes  start behind the start line.

    At “go”, athletes will move forward to complete their prescribed shared toes to bar.

    Then, complete their prescribed shared calories on an echo bike.

    Then, follow the designated path to enter the run course to complete a prescribed meter beach run (1200,800 or 600m). Distance is set out to complete half the distance out and then half the distance back. Adaptive athletes may complete shuttles as the able-bodied athletes run.

    When returning from the run, athletes will follow the designated path, locate their lane and complete another set of their prescribed shared calories on an echo bike.

    Finally, athletes will move back to the rig to complete a final set of their prescribed shared toes to bar.

    At the completion of their last toes to bar, athletes will sprint to the finish where time will stop when their foot or wheel crosses the finish line.

  • The score for this workout is the time to complete the workout.

    • If time is capped, the score will be the total reps completed within the cap. The run will count as one rep.

For Time

50 T2B 50/40 Cal Echo Bike
1600m Beach Run / shuttles
50/40 Cal Echo Bike
50 T2B

  • For Time

    30 Synchro T2B
    50 Cal Bike - YGIG
    1200m Beach Run - run together
    50 Cal Bike - YGIG
    30 Synchro T2B

  • For Time

    30 Synchro T2B
    40 Cal Bike - YGIG
    800m Beach Run - run together
    40 Cal Bike - YGIG
    30 Synchro T2B

  • For Time

    30 Synchro T2B/hanging knee raises
    40 Cal Bike - YGIG
    800m Beach Run - run together
    40 Cal Bike - YGIG
    30 Synchro T2B/hanging knee raises

  • For Time

    30 Synchro T2B
    50 Cal Bike - YGIG
    1200m Beach Run / shuttles
    50 Cal Bike - YGIG
    30 Synchro T2B

  • For Time

    30 Synchro T2B
    50 Cal Bike - YGIG
    800m Beach Run / shuttles
    50 Cal Bike - YGIG
    30 Synchro T2B

  • For Time

    30 Synchro T2B/hanging knee raises
    40 Cal Bike - YGIG
    800m Beach Run - run together
    40 Cal Bike - YGIG
    30 Synchro T2B/hanging knee raises

  • For Time

    30 Synchro T2B/hanging knee raises
    40 Cal Bike - YGIG
    600m Beach Run / shuttles
    40 Cal Bike - YGIG
    30 Synchro T2B/hanging knee raises

  • 30 T2B / MB GTOH (20lb/14lb)
    30 Cal Bike - YGIG
    1600m beach run / shuttles
    30 Cal Bike - YGIG
    30 T2B / MB GTOH

HEAT SEEKER

  • Start behind the start line.

    At “go”, athletes will begin round 1, move to their box to complete their prescribed Box Step Overs / box u-turns.

    Then, move down their lane to complete their prescribed synchro devils press / DDB GTOH.

    At the completion of the box step overs, athletes will move to the designated shooting area to complete 5 successful shots.

    • There is a 50 second time cap to complete 5 successful shots.

    • Any partner can attempt the shots.

    • Take as many attempts as they need.

    Once each athlete completes 5 successful shots or 50 seconds have passed, athletes will move back to their dumbbells to begin round 2.

    Athletes will continue in this fashion for the duration of the 11 minute time domain.

  • The score for this workout is the total reps completed within 10 minutes.

    • Each successful shot equals 1 rep.

11 min AMRAP

12 Box Step Overs / Box U-turns
6 Synchro Devils Press / DDB GTOH
10/10 Cal Ski Erg
5 Successful ErgShoot Shots

  • 11min AMRAP for Max Successful Shots

    6 SYNCHRO DEVILS PRESS
    12 ALT SA BOX STEP-OVERS (20in)
    10/10 CAL SKI - YGIG
    5 SUCCESSFUL SHOTS EACH

    ABLE: 50/35LB ADAPT:50/35LB

  • 11min AMRAP for Max Successful Shots

    6 SYNCHRO DEVILS PRESS
    12 ALT SA BOX STEP-OVERS (20in)
    10/7 CAL SKI - YGIG
    5 SHOT ATTEMPTS EACH

    ABLE: 50/35LB ADAPT:40/30LB

  • 11min AMRAP for Max Successful Shots

    6 SYNCHRO DEVILS PRESS
    12 ALT SA BOX STEP-OVERS (20in)
    10/7 CAL SKI - YGIG
    5 SUCCESSFUL SHOTS EACH

    ABLE: 50/35LB ADAPT:40/30LB

  • 11min AMRAP for Max Successful Shots

    6 SYNCHRO DEVILS PRESS
    12 ALT SA BOX STEP-OVERS (20in)
    10/10 CAL SKI - YGIG
    5 SUCCESSFUL SHOTS EACH

    ABLE: 50/35LB ADAPT:50/35LB

  • 11min AMRAP for Max Successful Shots

    6 SYNCHRO DEVILS PRESS
    12 ALT SA BOX STEP-OVERS (20in)
    10/8 CAL SKI - YGIG
    5 SUCCESSFUL SHOTS EACH

    ABLE: 50/35LB ADAPT:40/25LB

  • 11min AMRAP for Max Successful Shots

    6 SYNCHRO DEVILS PRESS
    12 ALT SA BOX STEP-OVERS (20in)
    10/8 CAL SKI - YGIG
    5 SUCCESSFUL SHOTS EACH

    ABLE: 50/35LB ADAPT:40/30LB

  • 11min AMRAP for Max Successful Shots

    6 SYNCHRO DEVILS PRESS
    12 ALT SA BOX STEP-OVERS (20in)
    10/6 CAL SKI - YGIG
    5 SUCCESSFUL SHOTS EACH

    ABLE: 50/35LB ADAPT:30/25LB

  • 11min AMRAP for Max Successful Shots

    6 SYNCHRO DEVILS PRESS/DDB GTOH
    12 ALT SA BOX STEP-OVERS (20in) / 360SPIN, WB SLAM
    10/8 CAL SKI - YGIG
    5 SUCCESSFUL SHOTS EACH

    ABLE: 50/35LB ADAPT:40/30LB

Snatch & Smash

  • Start behind the start line.

    00:00 - 05:00

    At “go”, the adaptive athletes will have 5 minutes to complete the couplet of 15-12-9. Athletes will take additional rest if the reps scheme is completed under the time cap.

    05:00 - 07:00

    Athletes will have a 2 minute reset before starting part B.

    Athletes will adjust their barbell to their prescribed weight.

    07:00 - 12:00

    At “go”, the able bodied athletes will have 5 minutes to complete the couplet of 15-12-9. At the completion of their last rep, time will be called.

  • This is a 2 scored event.

    • 50 points for 3A

    • 50 points for 3B.

    The score for 3A is the heaviest successful snatch completed within the cap.

    The score for 3B is the total number of snatches completed within the cap.

FOR TIME:

15-12-9

SNATCHES / HANG SNATCH

OVERHEAD SQUAT / FRONT SQUAT / SNATCH GRIP PRESS

PART A: ADAPTIVE PARTNER WINDOW - MIN 0-5

BOTH REST - MIN 5-7

PART B: ABLE BODIED PARTNER WINDOW - MIN 7-12


  • FOR TIME:

    15-12-9

    SNATCHES
    OVERHEAD SQUAT

    ADAPTIVE PARTNER MIN 0-5
    BOTH REST MIN 5-7
    ABLE PARTNER MIN 7-12

    ABLE: 110/75LB ADAPT: 110/75LB

  • FOR TIME:

    15-12-9

    SNATCHES
    OVERHEAD SQUAT

    ADAPTIVE PARTNER MIN 0-5
    BOTH REST MIN 5-7
    ABLE PARTNER MIN 7-12

    ABLE: 110/75LB ADAPT: 55/45LB


  • FOR TIME:

    15-12-9

    SNATCHES
    OVERHEAD SQUAT

    ADAPTIVE PARTNER MIN 0-5
    BOTH REST MIN 5-7
    ABLE PARTNER MIN 7-12

    ABLE: 110/75LB ADAPT: 55/45LB


  • FOR TIME:

    15-12-9

    SNATCHES
    OVERHEAD SQUAT

    ADAPTIVE PARTNER MIN 0-5
    BOTH REST MIN 5-7
    ABLE PARTNER MIN 7-12

    ABLE: 110/75LB ADAPT: 110/75LB

  • FOR TIME:

    15-12-9

    SNATCH/HANG SNATCH
    OVERHEAD SQUAT

    ADAPTIVE PARTNER MIN 0-5
    BOTH REST MIN 5-7
    ABLE PARTNER MIN 7-12

    ABLE: 110/75LB ADAPT: 90/60LB

  • FOR TIME:

    15-12-9

    SNATCHES
    OVERHEAD SQUAT/FRONT SQUAT

    ADAPTIVE PARTNER MIN 0-5
    BOTH REST MIN 5-7
    ABLE PARTNER MIN 7-12

    ABLE: 110/75LB ADAPT: 80/70LB

  • FOR TIME:

    15-12-9

    SNATCHES
    OVERHEAD SQUAT

    ADAPTIVE PARTNER MIN 0-5
    BOTH REST MIN 5-7
    ABLE PARTNER MIN 7-12

    ABLE: 110/75LB ADAPT: 70/60LB


  • FOR TIME:

    15-12-9

    SNATCHES
    OVERHEAD SQUAT/SNATCH GRIP PRESS

    ADAPTIVE PARTNER MIN 0-5
    BOTH REST MIN 5-7
    ABLE PARTNER MIN 7-12

    ABLE: 110/75LB ADAPT: 75/55LB

pier pressure

  • The objective is to complete your total prescribed number of gymnastics movements.

    Start seated on the rower with hands off the handle.

    At “go”, athletes will complete their prescribed shared calories on the rower, wall walks, wall ball shots and then the prescribed bar muscle ups. 

    Repeat the above in order  until you have completed all 3 rounds.

    When 3 rounds have been completed, athletes will sprint to the finish where the  time will stop as one athlete touches the chess piece.

  • The score for this workout is the time to complete the workout.

    • If time capped the score will be the total reps completed within the cap.

3 Rounds For Time: 20 min cap

30 Cal Echo Row - YGIG

10 Wall Walks / Walk outs / box walks - YGIG

40 Wall Ball Shots - YGIG

10 BMU / RMU / C2B / Jump pull ups - YGIG



  • 3 Rounds For Time:

    30 Cal Row - YGIG
    10 Wall Walks - YGIG
    40 Wall Ball Shots - YGIG
    10 BMU - YGIG

    ABLE: 20/14lb ADAPT: 20/14lb



  • 3 Rounds For Time:

    30 Cal Row - YGIG
    10 Wall Walks - YGIG
    40 Wall Ball Shots - YGIG
    10 BMU / C2B - YGIG

    ABLE: 20/14lb ADAPT: 14/10lb



  • 3 Rounds For Time:

    30 Cal Row - YGIG
    10 Wall Walks - YGIG
    40 Wall Ball Shots - YGIG
    10 BMU / C2B - YGIG

    ABLE: 20/14lb ADAPT: 14/10lb



  • 3 Rounds For Time:

    30 Cal Row - YGIG
    10 Wall Walks - YGIG
    40 Wall Ball Shots - YGIG
    10 BMU - YGIG

    ABLE: 20/14lb ADAPT: 20/14lb



  • 3 Rounds For Time:

    30 Cal Row - YGIG
    10 Wall Walks - YGIG
    40 Wall Ball Shots - YGIG
    10 BMU - YGIG

    ABLE: 20/14lb ADAPT: 14/10lb



  • 3 Rounds For Time:

    30 Cal Row - YGIG
    10 Wall Walks - YGIG
    40 Wall Ball Shots - YGIG
    10 BMU / C2B - YGIG

    ABLE: 20/14lb ADAPT: 14/10lb



  • 3 Rounds For Time:

    30 Cal Row - YGIG
    10 Wall Walks/walk outs - YGIG
    40 Wall Ball Shots - YGIG
    10 BMU / Jump Pull Ups- YGIG

    ABLE: 20/14lb ADAPT: 14/10lb



  • 3 Rounds For Time:

    30 Cal Ski YGIG
    10 Box walks/Wall walks YGIG
    30 Wall Ball Shots - YGIG
    6 Synchro RMUs-BMUs

    (20, 14lb) (2 boxes)

LOGGED & LOADED

  • Athlete pairs to start at the log, seated athletes will start and remain on the stage.

    At “go”, athletes will complete their prescribed burpees over the log or wallball slam and u-turns.

    • The log is 4 feet from the ground to the top of the log.

    • If an adaptive athlete is unable to enter the sand, then they can be given an alternate movement on the stage.

    Then, complete their prescribed sandbag delivery, one person moving a sandbag from the stage to a designated line in front of the log.

    • Moving one sad bag at a time and carrying it in any way. The other partner will conduct an overhead hold until the partner returns.

    Then, another set of their prescribed burpees over the log. 

    Then, complete another set of their prescribed sandbag delivery, moving the sandbags from a designated line in front of the log back to the stage.

    Finally, a final set of their prescribed burpees over the log or box. 

    At the completion of the last burpee over the log or box, athletes will sprint to the finish where time will stop when the athletes’ foot or wheel crosses the finish line.

  • The score for this workout is the time to complete the workout.

    • If time capped the score will be the total reps completed within the cap.

For Time:

20 Alt Log Facing Burpees

Sandbag Delivery Relay/ OH Hold

30 Alt Log Facing Burpees

Sandbag Delivery Relay/ OH Hold

20 Log Facing Burpees

  • For Time:

    20 Alt Burpees OT Log
    Sandbag Delivery Relay/ OH Hold 45/25lb
    20 Burpees OT Log
    Sandbag Delivery Relay/ OH Hold 45/25lb
    20 Alt Burpees OT Log

    ABLE: 90/70lb ADAPT: 90/70lb

  • For Time:

    16 Alt Burpees OT Log
    Sandbag Delivery Relay/ OH Hold 25/15lb
    16 Burpees OT Log
    Sandbag Delivery Relay/ OH Hold 25/15lb
    16 Alt Burpees OT Log

    ABLE: 90/70lb ADAPT: 65/45lb

  • For Time:


    16 Burpees OT Log
    Sandbag Delivery Relay/ OH Hold 35/15lb
    16 Burpees OT Log
    Sandbag Delivery Relay/ OH Hold 35/15lb
    16 Burpees OT Log

    ABLE: 90/70lb ADAPT: 70/50lb

  • For Time:

    20 Burpees OT Log
    Sandbag Delivery/OH Plate Hold 45/25lb
    20 Burpees OT Log
    Sandbag Delivery/OH Plate Hold 45/25lb
    20 Burpees OT Log

    ABLE: 90/70lb ADAPT: 80/60lb

  • For Time:
    18 Burpees OT Log
    Sandbag Delivery/OH Plate Hold 45/25lb
    18 Burpees OT Log
    Sandbag Delivery/OH Plate Hold 45/25lb
    18 Burpees OT Log

    ABLE: 90/70lb ADAPT: 60/40lb

  • For Time:

    16 Burpees OT Log
    Sandbag Delivery/OH Plate Hold 25/15lb
    16 Burpees OT Log
    Sandbag Delivery/OH Plate Hold 25/15lb
    16 Burpees OT Log

    ABLE: 90/70lb ADAPT: 80/60lb

  • For Time:

    14 Burpees OT Log
    Sandbag Delivery/OH Plate Hold 25/15lb
    14 Burpees OT Log
    Sandbag Delivery/OH Plate Hold 25/15lb
    14 Burpees OT Log

    ABLE: 90/70lb ADAPT: 80/60lb

  • For Time:

    18 Burpees OT Log/MB slam + 2 u-turns
    Sandbag Delivery/OH Plate Hold 25/15lb
    18 Burpees OT Log/MB slam + 2 u-turns
    Sandbag Delivery/OH Plate Hold 25/15lb
    18 Burpees OT Log/MB slam + 2 u-turns

    ABLE: 90/70lb ADAPT: 20/14lb WB

high tide

  • Start behind the start line.

    At “go”, athletes will complete their prescribed rope climbs.

    Then, move to their barbell to complete the prescribed clean & jerks.

    • Facing the rig.

    • Bars to remain static and not advance

    Then, complete their prescribed jump ropes, multi ropes or monoropes.

    • Facing the chess piece.

    • Athletes personal ropes if needed for adaptions.

    Finally, move to their barbell to complete the prescribed thrusters.

    • Facing the chess piece.

    • Bars to remain static and not advance

    At the completion of their last thruster, athletes will sprint to finish where time will stop when the athlete touches the chess piece.

  • The score for this workout is the time to complete the workout.

    • If time capped the score will be the total reps completed within the cap.

For Time:

12 Rope Climbs - YGIG

16 Synchro Clean & Jerks

120 Double-unders - YGIG

16 Synchro Thrusters

  • For Time

    12 Rope Climbs (12ft) - YGIG
    16 Synchro Clean & Jerks
    120 Double-unders - YGIG
    16 Synchro Thrusters


    ABLE: 130/95lb ADAPT: 130/95lb

  • For Time

    12 Rope Climbs (12ft) - YGIG
    16 Synchro Clean & Jerks
    120 Double-unders - YGIG
    16 Synchro Thrusters


    ABLE: 130/95lb ADAPT: 90/70lb

  • For Time

    12 Rope Climbs (12ft) - YGIG
    16 Synchro Clean & Jerks
    120 Double-unders - YGIG
    16 Synchro Thrusters


    ABLE: 130/95lb ADAPT: 90/70lb

  • For Time

    12 Rope Climbs (12ft) - YGIG
    16 Synchro Clean & Jerks
    120 Double-unders - YGIG
    16 Synchro Thrusters


    ABLE: 130/95lb ADAPT: 130/95lb

  • For Time

    12 Rope Climbs (12ft) - YGIG
    16 Synchro Clean & Jerks
    120 Double-unders / SUs - YGIG
    16 Synchro Thrusters


    ABLE: 130/95lb ADAPT: 120/90lb

  • For Time

    12 Rope Climbs (12ft) - YGIG
    16 Synchro Clean & Jerks
    120 Double-unders - YGIG
    16 Synchro Thrusters

    ABLE: 130/95lb ADAPT: 90/75lb

  • For Time

    12 Rope Climbs (12ft) /pulls to stand - YGIG
    16 Synchro Clean & Jerks
    120 Double-unders - YGIG
    16 Synchro Thrusters


    ABLE: 130/95lb ADAPT: 75/55lb

  • For Time

    12 Rope Climb (12ft) / pull to stand -YGIG
    16 Synchro Clean & press
    120 DUs / 300 Multi ropes (red) - YGIG
    16 Synchro Thruster/GTOH

    ABLE 130LBS/95LBS ADAPT:70lb/60lb