team workouts
BEACHSIDE TRI
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Start behind the start line.
At “go”, teams will move forward to complete their prescribed (2-person) synchro toes to bar, sharing the work anyway.
Then, move to their first round of athlete 1 completing their prescribed calories on an echo bike and an 800 meter beach run by the other two athletes.
The pair must follow the designated run course to complete 400 meters out and 400 meters back.
When returning from the run, athletes will follow the designated path, locate their lane and rotate, athlete 2 completing their prescribed calories on an echo bike and an 800 meter beach run by the other two athletes.
Teams will perform a last round with athlete 3 completing their prescribed calories on an echo bike and an 800 meter beach run by the other two athletes.
Finally, once athlete 3 has completed their calories and the other two athletes have returned from their beach run, the team will move back to the rig to complete a final set of their prescribed (2-person) synchro toes to bar.
At the completion of their last synchro toes to bar, athletes will sprint to the finish where time will stop when the last athletes’ foot crosses the 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
60 Synchro T2B (2 athletes)
_________
3 Rounds
60/45 Cal Bike (1 athlete)
+
800m Beach Run (2 athletes)
__________
60 Synchro T2B (2 athletes)
-
For Time
60 Synchro T2B (2 athletes)
_________
3 Rounds
60/45 Cal Bike (1 athlete)
+
800m Beach Run (2 athletes)
__________
60 Synchro T2B (2 athletes) -
For Time
50 Synchro T2B (2 athletes)
__________
3 Rounds
50/40 Cal Bike (1 athlete)
+
800m Beach Run (2 athletes)
__________
50 Synchro T2B (2 athletes) -
For Time
50 Synchro Hanging Knee Raises
(2 athletes)
__________
3 Rounds
40/30 Cal Echo Bike (1 athlete)
+
800m Beach Run (2 athletes)
__________
50 Synchro Hanging Knee Raises
(2 athletes) -
For Time
50 Synchro T2B (2 athletes)
__________
3 Rounds
50/40 Cal Echo Bike (1 athlete)
+
800m Beach Run (2 athletes)
__________
50 Synchro T2B (2 athlete) -
For Time
40 Synchro T2B (2 athletes)
__________
3 Rounds
40/30Cal Bike (1 athlete)
+
800m Beach Run (2 athletes)
Then Switch
__________
40 Synchro T2B (2 Athletes)
HEAT SEEKER
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Start behind the start line.
At “go”, one athlete to station A and two athletes to station B.
Athletes may share the work anyway.
At station B, teams will complete their prescribed 30 (2-person) alternating box jump overs.
Then, move to the dumbbells to complete their prescribed 10 (2-person) synchro alternating single arm devil press.
Athletes must face their start mat, be side by side and stay in their lane.
Once the devil press is complete, each athlete will need to complete 5 successful shots.
One athlete on the ski, one athlete shooting, one non-working athlete.
There is a 50 second time cap to complete 5 successful shots.
Take as many attempts as they need within the 50 seconds.
Once an athlete completes their 5 shots, (or 50 second time cap) they may switch.
Non-shooting athletes may continue working on station A.
Once each athlete has 5 successful shots (or 50 second time cap), teams move back to station B for another round of 30 alternating box jump overs and 10 synchro alternating SA devil press.
Athletes will continue in this fashion for 15 minutes accumulating as many reps as possible.
At the completion of 15 minutes (no sprint to finish) the workout will be completed and the score will be the total reps completed within the cap.
-
The score for this workout is the total reps completed within 15 minutes.
Each successful shot equals 1 rep.
15min AMRAP
Station A
Max Cal Ski Erg (1 athlete)
Station B
30 Alt Box Jump Overs (2 athletes)
10 Synchro Alt SA Devil Press (2 athletes)
5 Successful Ergshoot Shots Each (All 3 athletes)
-
15min AMRAP
Station A
Max Cal Ski Erg (1 athlete)
Station B
30 Alt Box Jump Overs (2 athletes)
10 Synchro Alt SA Devil Press (2 athletes)
5 Successful Shots Each (All 3 athletes)
Men - 30", 70lb, 50lb
Women - 24", 50lb, 35lb -
15min AMRAP
Station A
Max Cal Ski Erg (1 athlete)
Station B
30 Alt Box Jump Overs (2 athletes)
10 Synchro SA Devil Press (2 athletes)
5 Successful Shots Each (All 3 athletes)
Men - 24", 50lb, 35lb
Women - 20", 35lb, 25lb -
15min AMRAP
Station A
Max Cal Ski Erg (1 athlete)
Station B
30 Alt Box Jump Overs
or Step Overs (2 athletes)
10 Synchro Alt SA Devil Press (2 athletes)
5 Successful Shots Each (All 3 athletes)
Men - 20", 50lb, 35lb
Women - 20", 35lb, 25lb -
15min AMRAP
Station A
Max Cal Ski Erg (1 athlete)
Station B
30 Alt Box Jump Overs (2 athletes)
10 Synchro Alt SA Devil Press (2 athletes)
5 Successful Shots Each (All 3 athletes)
Men - 24", 70lb, 50lb
Women - 20", 50lb, 35lb -
15min AMRAP
Station A
Max Cal Ski Erg (1 athlete)
Station B
15 Alt Box Jump Overs (2 athletes)
10 Synchro Alt SA Devil Press (2 athletes)
5 Successful Shots Each (All 3 athletes)
Men - 24", 50lb, 35lb
Women - 20", 35lb, 25lb
Snatch & Smash
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Start behind the start line.
00:00 - 02:00: At “go”, athlete 1 will have 2 minutes to find their heaviest successful snatch.02:00 - 04:00: At 02:00, athlete 2 will have 2 minutes to find their heaviest successful snatch.
04:00 - 06:00: At 04:00, athlete 3 will have 2 minutes to find their heaviest successful snatch.
At 06:00, part A will end and the teams score will be the sum of all three athletes’ heaviest successful snatch.
06:00 - 07:00: At 7:00, the team will have a 1 minute reset before starting part B.
Athletes will adjust their barbell to their prescribed weight.
7:00 - 14:00: At “go”, teams will complete 90 snatches at their prescribed weight. Athlete must switch behind the designated start line.
At the completion of their last snatch, athletes will sprint to the finish where time will stop when the last athletes’ foot crosses the line.
-
This is a 2 scored event.
50 points for part A
50 points for part B.
The score for part A is the sum of all three athletes' heaviest successful snatch.
The score for part B is the time to complete 90 snatches.
If time capped, the score will be the total number of reps completed within the time cap.
2 Scored Events
(50 pts each)
Part A
0:00 - 2:00
1RM Snatch - Athlete 1
2:00 - 4:00
1RM Snatch - Athlete 2
4:00 - 6:00
1RM Snatch - Athlete 3
Transition
6:00 - 7:00
Part B
7:00 - 14:00
90 Snatches - YGIG
-
2 Scored Events
(50 pts each)
Part A
0:00 - 2:00
1RM Snatch - Athlete 1
2:00 - 4:00
1RM Snatch - Athlete 2
4:00 - 6:00
1RM Snatch - Athlete 3
Transition
6:00 - 7:00
Part B
7:00 - 14:00
90 Snatches - YGIG
(135, 95lb) -
2 Scored Events
(50 pts each)
Part A
0:00 - 2:00
1RM Snatch - Athlete 1
2:00 - 4:00
1RM Snatch - Athlete 2
4:00 - 6:00
1RM Snatch - Athlete 3
Transition
6:00 - 7:00
Part B
7:00 - 14:00
90 Snatches - YGIG
(135, 95lb) -
2 Scored Events
(50 pts each)
Part A
0:00 - 2:00
1RM Snatch - Athlete 1
2:00 - 4:00
1RM Snatch - Athlete 2
4:00 - 6:00
1RM Snatch - Athlete 3
Transition
6:00 - 7:00
Part B
7:00 - 14:00
90 Snatches - YGIG
(95, 65lb) -
2 Scored Events
(50 pts each)
Part A
0:00 - 2:00
1RM Snatch - Athlete 1
2:00 - 4:00
1RM Snatch - Athlete 2
4:00 - 6:00
1RM Snatch - Athlete 3
Transition
6:00 - 7:00
Part B
7:00 - 14:00
90 Snatches - YGIG
(135, 95lb) -
2 Scored Events
(50 pts each)
Part A
0:00 - 2:00
1RM Snatch - Athlete 1
2:00 - 4:00
1RM Snatch - Athlete 2
4:00 - 6:00
1RM Snatch - Athlete 3
Transition
6:00 - 7:00
Part B
7:00 - 14:00
90 Snatches - YGIG
(115, 75lb)
PIER PRESSURE
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Start behind the start line.
At “go”, teams will begin round 1, one athlete to the wall to perform a handstand hold, one athlete to the rower to begin chipping away at 36 calories and one athlete in the designated resting area.
The rower athlete can only be working while one athlete is in a handstand hold.
Athletes may share the calories anyway.
If an athlete breaks on the handstand hold against the wall, the pair must switch movements in the order below.
When rotating (for the rowing and handstand hold only)
Rower athlete must rotate to the HS Hold station
HS Hold athlete must rotate to rest station.
Resting athlete must rotate to the rower station.
Non-working athlete must wait behind the rower station.
After completing their calories, teams will complete their prescribed wall walks while the other two athletes are performing a PU Bar Hang.
Wall Walks can only be working while the other two athletes are in a PU Bar Hang.
Athletes may share the work anyway.
Then, teams will complete 48 Ping Pong Wall Ball Shots, sharing the work anyway.
Lastly, the pair will finish round 1 with their prescribed (2-person) synchro gymnastics movement.
Athletes may share the work anyway.
The non-working athlete must be behind the working athletes.
After completing their gymnastics work, they will move back to the rower and handstand hold to begin round 2.
Teams will continue in the same fashion for round 2 and 3.
At the completion of the final set of their synchro gymnastics movements, the team will sprint to the finish where time will stop when the last 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:
48/36 Cal Echo Row (1 athlete) | HS Hold (1 athlete)
12 Wall Walks (1 athlete) I PU Bar Hang (2 athletes)
48 Ping Pong Wall Ball Shots
12 Synchro BMU (2 athletes)
(30, 20lb)
-
3 Rounds For Time:
48/36 Cal Echo Row (1 athlete) I HS Hold (1 athlete)
12 Wall Walks (1 athlete) I PU Bar Hang (2 athletes)
48 Ping Pong Wall Ball Shots
12 Synchro BMU (2 athletes)
(30, 20lb) -
3 Rounds For Time:
48/36 Cal Echo Row (1 athlete) I HS Hold (1 athlete)
10 Wall Walks (1 athlete) I PU Bar Hang (2 athletes)
48 Ping Pong Wall Ball Shots
10 Synchro BMU (2 athletes)
(20, 14lb) -
3 Rounds For Time:
36/24 Cal Echo Row (1 athlete) I HS Hold (1 athlete)
12 Scaled Wall Walks (1 athlete) I PU Bar Hang (2 athletes)
48 Ping Pong Wall Ball Shots
12 Synchro Pull-ups (2 athletes)
(14, 10lb) -
3 Rounds For Time:
48/36 Cal Echo Row (1 athlete) I HS Hold (1 athlete)
12 Wall Walks (1 athlete) I PU Bar Hang (2 athletes)
48 Ping Pong Wall Ball Shots
12 Synchro BMU (2 athletes)
(20, 14lb) -
3 Rounds For Time:
36/24 Cal Echo Row (1 athlete) I HS Hold (1 athlete)
10 Wall Walks (1 athlete) I PU Bar Hang (2 athletes)
48 Ping Pong Wall Ball Shots
10 Synchro BMU (2 athletes)
(20, 14lb)
LOGGED & LOADED
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Start behind the start line.
At “go”, athlete 1 will move down their lane to the log to complete 8 burpees over the log, then back to the start line to release athlete 2.
The log is 4 feet from the ground to the top of the log.
Athlete 2 will move down their lane to the log to complete 8 burpees over the log, then back to the start line to release athlete 3.
Athlete 3 will move down their lane to the log to complete 8 burpees over the log, then back to the start line to release athlete 1 for the sandbag delivery.Athlete 1 down and back sandbag delivery, then athlete 2 down and bag sandbag delivery, then athlete 3 down and back sandbag delivery.
The team must sandbag deliver each one of the 3 sandbags, the athletes may choose who delivers which one.
Athletes may carry the sandbag in any fashion.
When athlete 3 returns from the sandbag delivery, this will release athlete 1 to begin set 2, consisting of 6 burpees over the log by all three athletes and then sandbag delivery for all three athletes.
Athletes will continue in this fashion for the set of 4 burpees over the log.
At the completion of athlete 3 burpees over the log, the athlete will sprint to the finish where time will stop when the last athlete’s foot 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
8-6-4
Log Facing Burpees Relay
*Sandbag Delivery Relay
Between Rounds
Men - 150, 125, 100lb
Women - 125, 100, 70lb
-
For Time
8-6-4
Log Facing Burpees Relay
*Sandbag Delivery Relay
Between Rounds
Men - 150, 125, 100lb
Women - 125, 100, 70lb -
For Time
8-6-4
Log Facing Burpees Relay
*Sandbag Delivery Relay
Between Rounds
Men - 125, 100, 70lb
Women - 100, 70, 50lb -
For Time
8-6-4
Burpee OT Log Relay
*Sandbag Delivery Relay
Between Rounds
Men - 100, 70lb
Women - 70, 50lb -
For Time
8-6-4
Log Facing Burpees Relay
*Sandbag Delivery Relay
Between Rounds
Men - 150, 125, 100lb
Women - 125, 100, 70lb -
For Time
8-6-4
Log Facing Burpees Relay
*Sandbag Delivery Relay
Between Rounds
Men - 125, 100, 70lb
Women - 100, 70, 50lb
HIGH TIDE
-
Start behind the start line.
At “go”, teams will complete their prescribed rope climbs, sharing the work anyway.
Non-working athletes in the designated area, behind the start line.
Then, move to their barbells to complete 24 (2-person) synchro clean & jerks, sharing the work anyway.
Working athletes facing the rig.
Non-working athletes in the designated area, behind the working athletes.
12 reps in the first section, move the bars forward.
12 reps in the next section, leave the bars.
Then, complete their prescribed jump ropes, sharing the work anyway.
Working athletes facing the chess piece.
Non-working athletes in the designated area, behind the working athlete.
Velites heavy ropes.
Finally, move to their barbells to complete 24 (2-person) synchro thrusters.
Working athletes facing the chess piece.
Non-working athletes in the designated area, behind the working athletes.
12 reps in the first section, move the bars forward.
12 reps in the next section, leave the bars.
At the completion of their last synchro thruster, athletes will sprint to finish where time will stop when the last 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
18 Rope Climbs - YGIG
24 Synchro Clean & Jerks (2 athletes)
180 Heavy Velites DU - YGIG
24 Synchro Thrusters (2 athletes)
(165, 115lb)
-
For Time
18 Rope Climbs - YGIG
24 Synchro Clean & Jerks (2 athletes)
180 Heavy Velites DU - YGIG
24 Synchro Thrusters (2 athletes)
(165, 115lb) -
For Time
16 Rope Climbs - YGIG
24 Synchro Clean & Jerks (2 atheltes)
120 Heavy Velites DU - YGIG
24 Synchro Thrusters (2 athletes)
(135, 95lb) -
For Time
16 Rope Climbs (12ft) - YGIG
24 Synchro Clean & Jerks (2 athletes)
180 Heavy Velites SU- YGIG
24 Synchro Thrusters (2 athletes)
(115, 75lb) -
For Time
18 Rope Climbs - YGIG
24 Synchro Clean & Jerks (2 athletes)
180 Heavy Velites DU - YGIG
24 Synchro Thrusters (2 athletes)
(155, 105lb) -
For Time
16 Rope Climbs - YGIG
24 Synchro Clean & Jerks (2 athletes)
120 Heavy Velites DU - YGIG
24 Synchro Thrusters (2 athletes)
(135, 95lb)