TYR CUP workouts

workout 1

echo on fran

For Time

21-15-9
Thrusters (135, 95lb)
C2B Pull-ups
Cal Echo Bike

  • Start behind the start line.

    At “go”, athletes will move forward to complete 21 barbell thrusters.

    Then, move back and complete 21 chest to bar pull-ups.

    Then, move forward to the bike to complete 21 echo bike calories.

    At the completion of 21 calories, athletes will move back to their barbell, advance it forward to the next yellow designated line and complete their round of 15 thrusters, 15 chest to bar pull-ups and 15 echo bike calories.

    Finally, at the completion of 15 calories, athletes will move to their barbell, advance it forward to the next yellow designated line and complete their last round of 9 thrusters, 9 chest to bar pull-ups and 9 echo bike calories.

    Once the 9 calories are completed, athletes will go over their bar and sprint to the finish where time will stop when the athlete touches the chess piece. 

  • The score is the time to complete the workout.

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

workout 2

The Ski Erg Shootout

For Time, Waterfall-style

Station A
21/18 Cal Ski Erg

Station B
40ft Unbroken HS Walk Slalom Course
7 ErgShoot Shot Attempts

*First team to clear all 4 targets or leads at cap

*Next athlete released to Ski Erg once athlete finishes

  • Start behind the start line.

    At “go”, athlete 1 will move forward to Station A and complete 21 (18 for the women) calories on a ski erg.

    • When athlete 1 completes Station A, this will release athlete 2 to begin at this station.

    • When athlete 2 completes Station A, this will release athlete 3 to begin at this station.

    Then, athlete 1 will move forward to Station B and complete a 40ft Unbroken Handstand Walk Slalom Course. 

    • When athlete 1 completes Station B, this will release athlete 2 to begin at this station.

    • When athlete 2 completes Station B, this will release athlete 3 to begin at this station.

    Then, athlete 1 will move forward to the ErgShot station at the first target (15ft).

    • Athlete 1 will have 7 shot attempts to “clear” the target (5 successful shots).

    • If athlete 1 “clears” the target, the athlete may advance to the next target with any remaining shot attempts.

    • If an athlete 1 is unable to “clear” a target with the 7 shot attempts, the next athlete will continue where athlete 1 left off.

    • Each specific target will need 5 successful shots to advance.

    After the 7 shots have been taken, this will complete the Ergshot station and athlete 1 will move back to their ski erg.

    • When athlete 1 completes Ergshot station, this will release athlete 2 to begin at this station.

    • When athlete 2 completes Ergshot station, this will release athlete 3 to begin at this station.

    Teams will need to complete 5 successful shots at 4 different targets of increasing distance. 

    • 15ft, 20ft, 25ft & 30ft.

    • Once a target has been “cleared” (5 successful shots) teams move on to the next target.

    Teams will continue in this fashion until all 4 targets have been “cleared”. 

  • The score is the time to successfully clear all 4 targets.

    If all 4 targets are not cleared, the score will be the total successful shots completed in 14 minutes.

workout 3

The oly show

For Total Combined Load (All 4)

1M & 1F - 1RM Snatch
1M & 1F - 1RM C&J

For Fastest Total Combined Time (All 4)

1M & 1F - Isabel
1M & 1F - Grace

  • For the snatch, each athlete will have 3 rounds of a 40 second lifting window to complete a snatch.

    Start with hands off the barbell.
    At “LIFT”, athlete 1 will have 40 seconds to complete a snatch.

    Then, the next lifting window, at “LIFT” athlete 2 will have 40 seconds to complete a snatch.

    We will continue in this fashion for athlete 3 and 4, then back to athlete 1 for the 2nd round of lifting windows.

    At the completion of 3 rounds, athletes will transition to clean & jerk.
    For the clean and jerk, each athlete will have 3 rounds of a 40 second lifting window to complete a clean & jerk.

    Start with hands off the barbell.

    At “LIFT”, athlete 1 will have 40 seconds to complete a clean & jerk.

    Then, the next lifting window, at “LIFT” athlete 2 will have 40 seconds to complete a clean & jerk.

    We will continue in this fashion for athlete 3 and 4, then back to athlete 1 for the 2nd round of lifting windows.

    At the completion of 3 rounds, athletes will have a 2 minute transition to the second part of this workout.

    For Isabel, 1 female from each team will complete 30 snatches for time in a head to head format.
    Then, 1 male from each team will complete 30 snatches for time in a head to head format.

    For Grace, 1 female from each team will complete 30 clean and jerks for time in a head to head format.

    Then, 1 male from each team will complete 30 clean and jerks for time in a head to head format.

  • The first score is the total combined load for all 4 lifts.

    The second score is the fastest time overall of all 4 athletes.

workout 4

The Four-Leg Relay

For Total Time

ATH 1 - 300 meter Open Water Swim
ATH 2 - 3,000 / 2,400 meter Ski Erg
ATH 3 - 4,000 / 3,200 meter Echo Row
ATH 4 - 4,000 meter Beach Run

  • Start behind the start line on the beach.

    At “go”, athlete 1 will enter the open water and complete a 300 meter swim, then exit the water before running to tag athlete 2.

    • Athletes must swim 150 meters out and 150 meters back.

    • Athletes must swim around the left side of the buoy (buoy on right side of athlete at all times).

    Athlete 2, after being tagged at the start area, will run to the ski and complete a 3000 (2400 for women) meter ski on a Concept 2 Ski-Erg, then run to tag athlete 3 that is seated on the rower. 

    Athlete 3, after being tagged, will complete a 4000 (3200 for women) meter row on a Rogue Echo rower, then tag athlete 4.


    Finally, athlete 4, after being tagged will complete a 4000 meter beach run on a closed run course.

    • Athletes must follow the designated path.

    • Athletes must run 2000 meters out and 2000 meters back.

    • Athletes will cross the designated finish line to complete the workout.

  • The score is the total time to complete the workout.

workout 5

MIN TO MAX

For Time
90 T2B
45 Strict Wall-Facing HSPU
30 Ring Muscle-ups

*Alternating minutes per teammate

  • Start behind the start line.
    At “go”, pairs will alternate work every minute. 

    • One athlete per team works for one minute, the other athlete resting for one minute. At the minute mark, they switch.

    • Pairs will complete 90 T2B, 45 strict wall-facing HSPU and 30 Ring Muscle Ups in a chipper style format.

    At the completion of the 30th ring muscle up, the working athlete will sprint to finish and time will stop when the athlete touches the chess piece.

  • The score is the total time to complete the workout.

workout 6

uphill battle

For Time

Alternating M/F Pairs
1-2-3-4-5-6-7
Partner Deadlifts (405lb)
Partner Bar Facing Burpees

Into, All 4...
28 Team Deadlifts (715lb)
28 Team Bar Facing Burpees

  • Start behind the start line.

    At “go”, Male/Female Pair A will complete round 1 of 1 synchro partner deadlift, 1 synchro partner bar facing burpees, then tag Pair B in.
    Then, Male/Female Pair B will complete round 1 of 1 synchro partner deadlift, 1 synchro partner bar facing burpees, advance the bar forward, then tag pair A in.

    Male/Female pair A will complete round 2 of 2 synchro partner deadlifts, 2 synchro partner bar facing burpees, then tag Pair B in.

    Then, Male/Female Pair B will complete round 2 of 2 synchro partner deadlift, 2 synchro partner bar facing burpees, advance the bar forward, then tag pair A in.

    Male/Female pair A will complete round 3 of 3 synchro partner deadlifts, 3 synchro partner bar facing burpees, then tag Pair B in.

    Then, Male/Female Pair B will complete round 3 of 3 synchro partner deadlift, 3 synchro partner bar facing burpees, advance the bar forward, then tag pair A in.

    Teams will continue in this fashion for a total of 7 rounds with Pair B always advancing the bar forward to denote the start of the next round.

    Once 7 rounds have been completed, the team will move to the team axle bar and complete 28 team synchro deadlifts, then 28 team synchro bar facing burpees.

    At the completion of the 28th team synchro bar facing burpee, teams will sprint to finish and time will stop when the last athlete touches the chess piece.

  • The score is the total time to complete the workout.

workout 7

Pacific Ascent

Head-to-Head Style
Each Match-up For Time

F1 v F1 & M1 v M1
3 Rope Climbs
Alt DB Snatch - 12 x 70/50lb, 10 x 80/55lb, 8 x 90/60lb

F2 v F2 & M2 v M2
3 Rope Climbs
Alt DB Snatch - 10 x 80/55lb, 8 x 90/60lb, 6 x 100/70lb

F3 v F3 & M3 v M3
3 Rope Climbs
Alt DB Snatch - 8 x 90/60lb, 6 x 100/70lb, 4 x 110/75lb

F4 v F4 & M4 v M4
3 Rope Climbs
Alt DB Snatch - 6 x 100/70lb, 4 x 110/75lb, 2 x 120/80lb

  • Start behind the start line.

    At “go”, athletes will run down their lane to the opposite rig and complete 3 rope climbs.

    Then, move to their first dumbbell to complete their prescribed number of alternating DB snatches. 

    Move to the next dumbbell (heavier) to complete their prescribed number of alternating DB snatches.

     Finally, move to their last dumbbell (heaviest) to complete their prescribed number of alternating DB snatches. 

    At the completion of the last set of DB snatches, athletes will sprint to the finish and time will stop when they touch the chess piece.

  • The score is the total time to complete the workout.

workout 8

Sandy Delivery 2.0

2 Rounds For Time

Buy In: 10 Burpees Over the Log

Team Delivers 7,500+ lb of Gear
Across the Beach

Rest 1 minute

*Athletes will wear a 5.11 Vest

  • For Part A, start behind the start line.

    At “go”, one athlete (any) will begin their buy-in, run down to complete 10 burpees over log, then run back to their equipment to begin the “team delivery”.

    • Once this athlete completes their 10 burpees over log, this will release the next athlete (any) to begin their buy-in.

    • Teams will continue in this fashion releasing one athlete at a time after the previous athlete has completed their 10 burpees over the log.

    • Once an athlete completes their buy-in they may immediately begin the “team delivery”

    Once the team has completed their “team delivery”, they will have a one minute rest and reset before beginning the Part B of this workout.

    For Part B, start behind the start line and this will be completed in the same fashion as Part A with the athlete order going in the reverse order.

    • 10 burpees over log buy-in then begin “team delivery”, moving the equipment back to their original area.

    At the completion of the Part B of this workout, there is no sprint to the finish, time will stop when the last piece of equipment has returned to the designated equipment area.

  • The score is the total time to complete the workout.

workout 9

Sync or Sink

For Time
35-25-15
Cal Echo Row (3 athletes)
Synchro GHD (3 athletes)
Synchro Front Squats (3 athletes)
Front Squat Loads

Men
Rd 1 - 155, 135, 115
Rd 2 - 185, 155, 135
Rd 3 - 225, 185, 155

Women
Rd 1 - 105, 95, 75
Rd 2 - 125, 105, 95
Rd 3 - 145, 125, 105

  • Start on the rower.

    At “go”, each athlete will complete 35 calories.
    Then, move to their GHDs to complete 35 synchro GHD sit-ups.

    Then, move to the first set of barbells to complete 35 synchro front squats at their prescribed weight.

    • Each bar will be preloaded at the prescribed weight (each different).

    • Athletes may choose any and switch between bars at their discretion.

    Once the 35 synchro squats are complete, two of the three barbells will advance to the next designated section to denote the start of round 2. 

    • The single barbell (lightest weight) that does not advance will be marked with a red line to prevent advancement.

    • There will be a pre-loaded bar in the second section.

    Athletes will move back to their rowers to begin round 2 of this workout.

    • 25 cal echo row, 25 synchro GHD, 25 synchro front squats.

    Once the 25 synchro front squats are complete, two of the three barbells will advance to the next designated section to denote the start of round 3. 

    • The single barbell (lightest weight) that does not advance will be marked with a red line to prevent advancement. 

    • There will be a pre-loaded bar in the third section.

    Athletes will move back to their rowers to begin round 3 of this workout.

    • 15 cal echo row, 15 synchro GHD, 15 synchro front squats.

    At the completion of the 15 synchro front squats, teams will sprint to the finish where time will stop when the last athletes touch the chess piece.

  • The score is the total time to complete the workout.

workout 10

REPEAT IN REVERSE

Every 5min on the 5min:

500m Assault Run
50 Bar Facing Burpees
50 Cal Echo Bike

  • At minute 0:00, men will perform. At minute 5:00, women will perform.

    Start behind the start line.

    At “go”, each athlete will move to the assault runner to complete 500 meters.

    At the completion of the 500 meters time will stop, no sprint to finish.

    At minute 10:00, men will perform. At minute 15:00, women will perform.

    Start behind the start line.

    At “go”, each athlete will complete 50 burpees over the bar.

    25 reps in the first barbell then move to the second barbell for another 25 reps.

    At the completion of the 50 burpees over the bar time will stop, no sprint to finish.

    At minute 20:00, men will perform. At minute 25:00, women will perform.

    Start behind the start line

    At “go”, each athlete will complete 50 calories on an echo bike.

    At the completion of the 50 calories time will stop, no sprint to finish.

  • The score is the total time to complete the workout.