Winter War Games 2023

Teams will have 5 min total to each perform a heavy clean (power or squat).

Part A of this workout is Raise the Roof and runs from min 0-4.  This is part B and runs from min 4-9.

Continuing on a running clock after part A, at minute 4:00 athletes will have 5 min to each obtain a heavy clean.  

May be power or squat.

Only one partner working at a time.

Partners may help each other load bars but may not receive assistance from anyone else including their judge. Clips must be used.

Athletes much confirm weight loaded on the bar for each rep with their judge.

Athletes may make as many attempts as they desire during the 5 min.

Score is combined weight of eacher partner's heaviest completed clean.

Barbell must be off the floor before the clock reaches 00:09:00 in order for the rep to count.

This is part B of a two part workout, each part being weighted at 50%.

Teams will complete 45 clean and jerks for time, one partner working out a time. Each partner will have their own barbell.

At 3-2-1 go, partner A will begin clean and jerks.  Partners may switch at any time but only one barball may be off the ground at a time. 

For each rep, barbell begins on the floor and athletes will clean it to the front rack position and then perform a jerk, making sure to stand tall and complete a full lock out at the end of each rep.

Barbell may not go from the ground to overhead in one movement. Clips must be used.

There is no minimim work requirement; athletes may split the reps as desired.

Score is the time that the 45th rep is locked out.  

Weight:

Rx: 135/95

Intermediate: 115/75

Scaled: 95/55

This is part A of a two part workout, each part being weighted at 50%. 

6-9-12

Synchro alternating DB hang snatches

Bar muscle ups (split as desired)

20 synchro burpees to plate

12-9-6

Synchro alternating DB hang snatches

Bar muscle ups (split as desired)

Max synchro burpees to plate in remaining time

At 3-2-1 go, athletes will perform 6 alternating DB hang snatches, facing each other.  DB must be deadlifted into the hang position on the first rep. Both athletes' dumbells must be locked out overhead at the same time for the rep to count.

After 6 alternating hang snatches, athletes will split 6 BMU as desired.  There is no minumum work requirement for each athlete.  Only one athlete working at a time. 

Athletes wil continue with this pattern for the rounds of 9 and 12.

After the round of 12 BMU, athletes will perform 20 synchro burpees to plate.  Athletes must stand behind their plate, touching their chest to the ground at the bottom of the burpee and then jumping onto the plate.  Athletes do not have to stand tall on the plate.  Athletes' chests must be on the ground at the same time in order for the rep to count.

After 20 burpees, athletes will go back through the alternating hang snatches and BMU; 12 hang snatch, 12 BMU, 9 hang snatch/9 BMU, 6 hang snatch/6 BMU.

In any time remaining before the 8:00 cap, athletes will complete as many syncho burpees to plate as possible.

Score is reps completed during the 8 min time frame.

Rx: #50/35 dumbbell, bar muscle ups

Intermediate: #35/25 dumbbell, chin over bar pullups- athletes will EACH perform 6/9/12 and 12/9/6 pullups.  After each round of hang snatches, athletes must EACH complete full round of pullups before switching. Any type of pullup is acceptable as long as the chin is over the bar- butterfly, kipping, strict. 

Scaled: #25/15 dumbbell, barbell rows (chin over bar)- athletes will EACH perform 6/9/12 and 12/9/6 barbell rows.  After each round of hang snatches, athletes must EACH complete full round of barbell rows before switching.

Plate for burpees: #25 black bumper plate for all divisions.

Partner A:

12 kipping HSPU (INT- 4 wall walks, Scaled- 4 wall walks to tape)

12 cal echo bike

16 barbell bench press 

8 cal echo bike

8 kipping hspu (INT- 2 wall walks, Scaled- 2 wall walks to tape)

3 rds of 2 sandbag over shoulder and 25ft walk

-tag Partner B-

Partner B:

12 strict HSPU (INT- 6 kipping HSPU, Scaled- 4 wall walks)

12 cal echo bike

16 barbell bench press

8 cal echo bike

8 strict HSPU (INT- 4 kipping HSPU, Scaled- 2 wall walks)

3 rds of 2 sandbag over shoulder and 25ft walk

Bench press: #165/115, #155/105, #125/75

Sandbag: #150/100, #100/75, #100/75

600m run (together)

60 double KB squats

80 cal ski

60 double KB squats

100 cal row

At 3-2-1 GO athletes will take off on a 600m run.  Athletes must run around the cone at the 600m mark. They do not have to stay together on the run but both athletes must return to the first mat before starting the KB squats.

Athletes will share 60 double KB squats, with the KBs in the front rack position. One athlete working at a time.  Only one set of KB off the ground at a time.  Athletes must squat below parallel on each rep, with the hip crease below the knee crease, and stand tall reaching full extenstion at the end of each rep. The first rep of each set may be a squat clean. 

Athlete 1 will complete 10 KB squats and then progress their KBs to the second marker.  Once they set their KBs down, athlete 2 will pick up their KBs and complete 10 squats and then move to the second marker and set them down.  This will continue until each athlete completes 3 sets of ten.  After the third set, KBs will be carried to the marker after the ski erg.

After 60 KB squats athletes will complete 80 combined cals on the ski erg, switching at any time and as many times as desired.  Athletes may hand the erg handles to each other during transitions.

After 80 cals they wiill do another 60 double KB squats, each athlete doing a set of 10 at each of 3 markers as described above.  After the 3rd set, KB will remain at the 3rd marker and athletes will move to the rower. 

Athletes will complete a combined 100 cals on the rower, switching at any time and as many times as desired. 

Once 100 cals are completed athletes will run across the finish line. Finish time will be when both athletes have crossed. 

Time cap: 20 min

If a team does not finish, time will be 20:00 plus one second for every rep not completed. 

Rx: double #53kb/double #35kb

Intermediate: double #35kb/double #26kb

Scaled: single #35kb/single #26kb