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
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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 (70, 50lb)
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 Shots