individual workouts
BEACHSIDE TRI
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Start behind the start line.
At “go”, athletes will move forward to complete their prescribed toes to bar.Then, complete their prescribed calories on an echo bike.
Then, follow the designated path to enter the run course to complete a 1600 meter beach run (800 meters out and 800 meters back).
When returning from the run, athletes will follow the designated path, locate their lane and complete another set of their prescribed calories on an echo bike.
Finally, athletes will move back to the rig to complete a final set of their prescribed 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 crosses the finish line.
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The score 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 Bike
1600m Beach Run
50/40 Cal Bike
50 T2B
-
For Time
50 T2B
50/40 Cal Bike
1600m Beach Run
50/40 Cal Bike
50 T2B -
For Time
40 T2B
40/30 Cal Bike
1600m Beach Run
40/30 Cal Bike
40 T2B -
For Time
40 Hanging Knee Raises
40/30 Cal Bike
1600m Beach Run
40/30 Cal Bike
40 Hanging Knee Raises -
For Time
40 T2B
40/30 Cal Bike
1600m Beach Run
40/30 Cal Bike
40 T2B -
For Time
30 T2B
40/30 Cal Bike
1600m Beach Run
40/30 Cal Bike
30 T2B -
For Time
40 T2B
50/40 Cal Bike
1600m Beach Run
50/40 Cal Bike
40 T2B -
For Time
40 T2B
50/40 Cal Bike
1600m Beach Run
50/40 Cal Bike
40 T2B -
For Time
40 T2B
50/40 Cal Bike
1600m Beach Run
50/40 Cal Bike
40 T2B -
For Time
30 T2B
40/30 Cal Bike
1600m Beach Run
40/30 Cal Bike
30 T2B
HEAT SEEKER
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Start behind the start line.
At “go”, athletes will begin round 1, move down their lane to complete their prescribed calories on a ski erg.
Then, move to their box to complete their prescribed 12 Box Jump Overs.
Then, complete 9 Alt. SA Devil Press.
At the completion of the Devil Press, 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.
Take as many attempts as they need.
Once 5 successful shots or 50 seconds have passed, athletes will move back to their ski erg to begin round 2.
Athletes will continue in this fashion for the duration of the 10 minute time domain. -
The score for this workout is the total reps completed within 10 minutes.
Each successful shot equals 1 rep
10 min AMRAP
15/12 Cal Ski Erg
12 Box Jump Overs (30, 24in)
9 Alt SA Devil Press (70, 50lb)
5 Successful ErgShoot Shots
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10 min AMRAP
15/12 Cal Ski Erg
12 Box Jump Overs (30, 24in)
9 Alt SA Devil Press (70, 50lb)
5 Successful Shots -
10 min AMRAP
15/12 Cal Ski Erg
12 Box Jump Overs (24, 20in)
9 Alt SA Devil Press (50, 35lb)
5 Successful Shots -
10 min AMRAP
15/12 Cal Ski Erg
12 Box Jump Overs or Step Overs (20in)
9 Alt SA Devil Press (35, 25lb)
5 Successful Shots -
10 min AMRAP
15/12 Cal Ski Erg
12 Box Jump Overs (24, 20in)
9 Alt SA Devil Press (50, 35lb)
5 Successful Shots -
10 min AMRAP
15/12 Cal Ski Erg
12 Box Jump Overs (20in)
9 Alt SA Devil Press (35, 25lb)
5 Successful Shots -
10 min AMRAP
15/12 Cal Ski Erg
12 Box Jump Overs (24, 20in)
9 Alt SA Devil Press (70, 50lb)
5 Successful Shots -
10 min AMRAP
15/12 Cal Ski Erg
12 Box Jump Overs (24, 20in)
9 Alt SA Devil Press (50, 35lb)
5 Successful Erghsoot Shots -
10 min AMRAP
15/12 Cal Ski Erg
12 Box Jump Overs (24, 20in)
9 Alt SA Devil Press (50, 35lb)
5 Successful Ergshoot Shots -
10 min AMRAP
15/12 Cal Ski Erg
12 Box Jump Overs (24, 20in)
9 Alt SA Devil Press (50, 35lb)
5 Successful Ergshoot Shots
SNATCH & SMASH
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Start behind the start line.
00:00 - 06:00: At “go”, athletes will have 6 minutes to find their heaviest successful snatch.
06:00 - 07:00: At 06:00, athletes will have a 1 minute reset before starting part B.
Athletes will adjust their barbell to their prescribed weight.
07:00 - 12:00: At “go”, athletes will complete 30 snatches.
At the completion of their last snatch, time will be called.
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This is a 2 scored event.
50 points for part A.
50 points for part B.
The score for part A is the heaviest successful snatch completed.
The score for part B is the time to complete the workout.
If time capped, the score will be the total reps completed within the cap
2 Scored Events
(50 pts each)
Part A
0:00 - 6:00
1 RM Snatch
Transition
6:00 - 7:00
Part B
7:00 - 12:00
Isabel (135, 95lb)
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2 Scored Events
(50 pts each)
Part A
0:00 - 6:00
1 RM Snatch
Transition
6:00 - 7:00
Part B
7:00 - 12:00
Isabel (135, 95lb) -
2 Scored Events
(50 pts each)
Part A
0:00 - 6:00
1 RM Snatch
Transition
6:00 - 7:00
Part B
7:00 - 12:00
Isabel (135, 95lb) -
2 Scored Events
(50 pts each)
Part A
0:00 - 6:00
1 RM Snatch
Transition
6:00 - 7:00
Part B
7:00 - 12:00
Isabel (95, 65lb) -
2 Scored Events
(50 pts each)
Part A
0:00 - 6:00
1 RM Snatch
Transition
6:00 - 7:00
Part B
7:00 - 12:00
Isabel (135, 95lb) -
2 Scored Events
(50 pts each)
Part A
0:00 - 6:00
1 RM Snatch
Transition
6:00 - 7:00
Part B
7:00 - 12:00
Isabel (95, 65lb) -
2 Scored Events
(50 pts each)
Part A
0:00 - 6:00
1 RM Snatch
Transition
6:00 - 7:00
Part B
7:00 - 12:00
Isabel (135, 95lb) -
2 Scored Events
50 pts each)
Part A
0:00 - 6:00
1 RM Snatch
Transition
6:00 - 7:00
Part B
7:00 - 12:00
Isabel (135, 95lb) -
2 Scored Events
(50 pts each)
Part A
0:00 - 6:00
1 RM Snatch
Transition
6:00 - 7:00
Part B
7:00 - 12:00
Isabel (135, 95lb) -
2 Scored Events
(50 pts each)
Part A
0:00 - 6:00
1 RM Snatch
Transition
6:00 - 7:00
Part B
7:00 - 12:00
Isabel (115, 75lb)
pier pressure
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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 have their first interval of 6 minutes (00:00-06:00) to complete a buy-in of their prescribed calories on the rower, wall walks and then wall ball shots.
After completing this buy-in, in the remaining time, athletes will accumulate as many repetitions of their gymnastics movements.
At 06:00, there will be a 1 minute rest and reset back to the rower, 06:00-07:00.
At 07:00, athletes will have their second interval of 6 minutes (07:00-13:00) to complete their prescribed buy-in and then accumulate their prescribed gymnastics movement.
At 13:00, there will be a 1 minute rest and reset back to the rower, 13:00-14:00.
At 14:00, athletes will have their final interval, a 7 minute window (14:00-21:00), to complete their prescribed buy-in and then accumulate their prescribed gymnastics movement.
When an athlete achieves their prescribed number of gymnastics movements, they will sprint to the finish where time will stop when the athlete touches the chess piece.
Note: If an athlete does not complete their buy-in within any of the given intervals, their workout will be done.
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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.
6-6-7 Intervals
Buy In
36/28 Cal Echo Row
10 Wall Walks
36 Wall Ball Shots (30, 20lb)
In remaining time accumulate:
36 BMU
Rest 1 minute between rounds
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6-6-7 Intervals
Buy In
36/28 Cal Echo Row
10 Wall Walks
36 Wall Ball Shots (30, 20lb)
In remaining time accumulate:
36 BMU
Rest 1 minute between rounds -
6-6-7 Intervals
Buy In
32/24 Cal Echo Row
8 Wall Walks
32 Wall Ball Shots (20, 14lb)
In remaining time accumulate:
32 BMU
Rest 1 minute between rounds -
6-6-7 Intervals
Buy In
32/24 Cal Echo Row
10 Scaled Wall Walks
32 Wall Ball Shots (14, 10lb)
In remaining time accumulate:
48 Pull Ups
Rest 1 minute between rounds -
6-6-7 Intervals
Buy In
32/24 Cal Echo Row
8 Wall Walks
32 Wall Ball Shots (20, 14lb)
In remaining time accumulate:
32 BMU
Rest 1 minute between rounds -
6-6-7 Intervals
Buy In
32/24 Cal Echo Row
10 Scaled Wall Walks
32 Wall Ball Shots (14, 10lb)
In remaining time accumulate:
48 C2B Pull Ups
Rest 1 minute between rounds -
6-6-7 Intervals
Buy In
36/28 Cal Echo Row
10 Wall Walks
36 Wall Ball Shots (20, 14lb)
In remaining time accumulate:
36 BMU
Rest 1 minute between rounds -
6-6-7 Intervals
Buy In
36/28 Cal Echo Row
10 Wall Walks
36 Wall Ball Shots (20, 14lb)
In remaining time accumulate:
36 BMU
Rest 1 minute between rounds -
6-6-7 Intervals
Buy In
36/28 Cal Echo Row
10 Wall Walks
36 Wall Ball Shots (20, 14lb)
In remaining time accumulate:
36 BMU
Rest 1 minute between rounds -
6-6-7 Intervals
Buy In
32/24 Cal Echo Row
8 Wall Walks
32 Wall Ball Shots (20, 14lb)
In remaining time accumulate:
24 BMU
Rest 1 minute between rounds
LOGGED & LOADED
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Start behind the start line.
At “go”, athletes will move down their lane to the log to complete their prescribed burpees over the log.
The log is 4 feet from the ground to the top of the log.
Then, complete their prescribed sandbag delivery, moving all three sandbags 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.
Then, another set of their prescribed burpees over the log.
Then, complete another set of their prescribed sandbag delivery, moving all three 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.
At the completion of the last burpee over the log, athletes will sprint to the finish where time will stop when the athletes’ foot crosses the finish line.
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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
10 Log Facing Burpees
Sandbag Delivery x 3
20 Log Facing Burpees
Sandbag Delivery x 3
30 Log Facing Burpees
Male - 150, 125, 100lb
Female - 125, 100, 70lb
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For Time
10 Log Facing Burpees
Sandbag Delivery x 3
20 Log Facing Burpees
Sandbag Delivery x 3
30 Log Facing Burpees
Male - 150, 125, 100lb
Female - 125, 100, 70lb -
For Time
10 Log Facing Burpees
Sandbag Delivery x 3
20 Log Facing Burpees
Sandbag Delivery x 3
30 Log Facing Burpees
Male - 125, 100, 70lb
Female - 100, 70, 50lb -
For Time
10 Log Facing Burpees
Sandbag Delivery x 2
20 Log Facing Burpees
Sandbag Delivery x 2
30 Log Facing Burpees
Male - 100, 70lb
Female - 70, 50lb -
For Time
10 Log Facing Burpees
Sandbag Delivery x 3
20 Log Facing Burpees
Sandbag Delivery x 3
30 Log Facing Burpees
Male - 125, 100, 70lb
Female - 100, 70, 50lb -
For Time
8 Log Facing Burpees
Sandbag Delivery x 2
16 Log Facing Burpees
Sandbag Delivery x 2
24 Log Facing Burpees
Male - 100, 70lb
Female - 70, 50lb -
For Time
10 Log Facing Burpees
Sandbag Delivery x 3
20 Log Facing Burpees
Sandbag Delivery x 3
30 Log Facing Burpees
Male - 125, 100, 70lb
Female - 100, 70, 50lb -
For Time
10 Log Facing Burpees
Sandbag Delivery x 3
20 Log Facing Burpees
Sandbag Delivery x 3
30 Log Facing Burpees
Male - 125, 100, 70lb
Female - 100, 70, 50lb -
For Time
10 Log Facing Burpees
Sandbag Delivery x 3
20 Log Facing Burpees
Sandbag Delivery x 3
30 Log Facing Burpees
Male - 125, 100, 70lb
Female - 100, 70, 50lb -
For Time
8 Log Facing Burpees
2 Sandbag Deliveries
16 Log Facing Burpees
2 Sandbag Deliveries
24 Log Facing Burpees
Male - 100, 70lb
Female - 70, 50lb
high tide
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Start behind the start line.
At “go”, athletes will complete their prescribed rope climbs.
Then, move to their barbell to complete 16 clean & jerks.
Facing the rig.
8 reps in the first section, move the bar forward.
4 reps in the next section, move the bar forward.
4 reps in the third section, leave the bar.
Then, complete their prescribed jump ropes.
Facing the chess piece.
Velites heavy ropes.
Finally, move to their barbell to complete 16 thrusters.
Facing the chess piece.
8 reps in the first section, move the bar forward.
4 reps in the next section, move the bar forward.
4 reps in the last section, leave the bar.
At the completion of their last thruster, athletes will sprint to finish where time will stop when the athlete touches the chess piece.
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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
6/4 Rope Climbs
16 Clean & Jerks
60 Heavy Velites DU
16 Thrusters
(165, 115lb)
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For Time
6/4 Rope Climbs
16 Clean & Jerks
60 Heavy Velites DU
16 Thrusters
(165, 115lb) -
For Time
6/4 Rope Climbs
16 Clean & Jerks
60 Heavy Velites DU
16 Thrusters
(135, 95lb) -
For Time
4/2 Rope Climbs (12ft)
16 Clean & Jerks
80 Heavy Velites SU
16 Thrusters
(115, 75lb) -
For Time
6/4 Rope Climbs
16 Clean & Jerks
40 Velites Heavy DU
16 Thrusters
(135, 95lb) -
For Time
4/2 Rope Climbs (12ft)
16 Clean & Jerks
80 Heavy Velites SU
16 Thrusters
(115, 75lb) -
For Time
6/4 Rope Climbs
16 Clean & Jerks
60 Heavy Velites DU
16 Thrusters
(155, 105lb) -
For Time
6/4 Rope Climbs
16 Clean & Jerks
60 Velites Heavy DU
16 Thrusters
(155, 105lb) -
For Time
6/4 Rope Climbs
16 Clean & Jerks
40 Heavy Velites DU
16 Thrusters
(155, 105lb) -
For Time
4/2 Rope Climbs
16 Clean & Jerks
40 Heavy Velites DU
16 Thrusters
(135, 95lb)