Barbarian Classic

RX: 4 x 4min Rounds 

50 Double Unders

30 Toes-To-Bar

30/20 Calorie Row
Max Synchro Dual DB Thrusters 22.5/15kg 

Intermediate: 4 x 4min Rounds 

40 Double Unders

20 Toes-To-Bar

30/20 Calorie Row
Max Synchro Dual DB Thrusters 15/12.5kg 

Scaled: 4 x 4min Rounds 

75 Single Skips

30 Hanging Knee Raises

30/20 Calorie Row
Max Synchro Dual DB Thrusters 12.5/8kg 

Workout Flow

On “3, 2, 1… go!”, athletes will have 4 minutes to complete the required work, splitting reps however they choose:

Double Unders / Single Skips
Toes to Bar / Knee Raises
Calorie Row
In the remaining time within the 4-minute window, athletes will complete as many synchronised Dual Dumbbell Thrusters as possible.

At the completion of each 4-minute interval, teams will move directly into the next round. Athletes will complete 4 total rounds.

3 rounds then switch 7min Time cap 

RX:

5 Deadlifts 100/70kg 

5 Burpee Box Jump Overs 24/20"

20m Sandbag Carry 68/45kg 

Intermediate:

5 Deadlifts 85/55kg

5 Burpee Box Jump Overs 24/20"

20m Sandbag Carry 45/30kg 

Scaled:

5 Deadlifts 60/40kg

5 Burpee Box Step Overs 24/20"

20m Sandbag Carry 30/20kg 

Workout Fow: 

3,2,1 Athlete 1 will complete:

5 Deadlifts
5 Burpee Box Jump Overs
20m Sandbag Carry
for 3 rounds.

Once Athlete 1 has completed all 3 rounds, Athlete 2 will be tagged in to complete the same 3 rounds.

Time cap: 7 minutes.

For Time: 

1 Block Run (500m)

250m Ski Erg 

1000m Assault Bike  
 

Workout Flow:

3,2,1 Athletes will begin with a run together around the block. Once both athletes have returned from the run, they will move to the Ski Ergs and complete 250m each simultaneously.

After both athletes have completed the Ski Erg, they will move onto the Assault Bikes and complete 1000m each simultaneously.

Both athletes must fully step off the Assault Bikes once the 1000m is complete for the final time to be recorded.

This is a floater event and may be completed at any stage throughout the day between scheduled events.   

Part B: 7:00 - 12:00mins to complete 

RX: 1,2,3,4,5,6 ect 

Bar Muscle-ups 

Wall Walks (10" to Wall)

Intermediate: 1,2,3,4,5,6 ect 

Pullups 

Wall Walks (20" to Wall)

Scaled: 1,2,3,4,5,6 ect 

Ring Rows 

Wall Walks (30" to Wall)

Workout Flow:

Directly following Part A, athletes will have 5 minutes to complete as many rounds as possible of an increasing ladder consisting of:

Bar Muscle Ups / Pull Ups / Ring Rows
Wall Walks
Repetitions increase each round and may be split between athletes as desired:

1 BMU, 1 Wall Walk
2 BMU, 2 Wall Walks
3 BMU, 3 Wall Walks
etc.

Part A: 0 - 7:00 Mins 

1 Clean 

1 Front Squat 

1 Hang Clean 

1 Shoulder to Overhead 

Workout Flow

3,2,1 Athletes will have 7 minutes to establish a heavy lift for the complex.

The cleans may be performed as either power cleans or squat cleans. The shoulder-to-overhead movement may be completed as a Strict Press, Push Press, Push Jerk or Split Jerk.

As long as the lift has commenced before the 7-minute time cap expires, athletes may complete the complex after time.