The Rural Stampede

ADVANCED

PART A

COMPLETE AMRAP IN 10 MINS OF

3 Wall Walks

4 Worm Cleans

5 Worm Lunges

30 Double unders

At the same time

Part B

Max Calories on the rower

INTERMEDIATE

PART A

COMPLETE AMRAP IN 10 MINS OF

3 Wall Walks TO 50CM LINE

4 Worm Cleans

5 Worm Lunges

20 Double unders

At the same time

Part B

Max Calories on the rower

BEGINNER

PART A

COMPLETE AMRAP IN 10 MINS OF

3 Wall Walks TO 100CM LINE

4 Worm DEADLIFTS

5 SYNCRO Lunges (unweighted)

30 single skips

At the same time

Part B

Max Calories on the rower

                   4 Teams

15 Wall Balls (Each- relay style)

15 Pull ups (each - relay style)

                   3 Teams 

15 single KB OH Squats (each - relay style)

15/11 Cal Echo Bike (each - relay style)

                   2 teams

15 Worm Thrusters (Together)

Complete for Time:

Buy in

30 Synchronised Burpees over bar (all 3)

Then:

30 Squat Cleans

30 CTB Pull Ups

30 Pwr Snatches

30 CTB Pull ups

30 Front Squats

30 CTB Pull ups

into

BUY OUT

30 Synchronised Burpees over bar (all 3)

Time Cap 10mins

During the Workout only 1 team member is working at any one time while the other 2 rest. Teams may split the reps howeverthey like. (Except burpees which are all 3 synchronised)

ADVANCED WEIGHT 60/40KG

INTERMEDIATE WEIGHT 50/30KG

BEGINNER WEIGHT 40/25KG

ADVANCED - CTB PULLUPS

INTERMEDIATE - CHIN OVER BAR PULL UPS

BEGINNER - RING ROWS (feet on a line under ring)

Cleans are a Squat Clean

Snatches can be power or squat

Burpees are lateral burpees- Burpees can be steped up and stepped down. Beginners division may step over bar

Complete AMRAP in 9 mins of:

12 Deadlifts

9 Hang Cleans

6 Shoulder to Overhead

12 Toes to bar

This will be performed in a round-for-round style workout. Each team member must complete a full round before tagging in their teammate to then also complete a full round. All 3 teammates must complete a round before returning to the first athlete.

Team members will continue performing round for round until the 9 mins are up.

There will then be a 1min break before starting part B which is a Max Lift Complex 

1 Clean + 1 Hang Clean + 1 Front Squat.

The lifting Complex must be performed unbroken ( without putting the bar down) Each team will have 8 mins for all 3 athletes to Find their heaviest complex lift. All 3 athletes lifts will be added together for a team total.

** All Female lifts will  be multiplied by a factor of 1.47 to counter for FFM FFF and FMM and MMM teams all competing together ***

Advanced 60/40kg and Toes to bar

Intermediate 50/30kg and straight leg raises

Beginner 40/25kg and hanging Knee raises

In a Time Cap of 18mins complete for Time or As many reps as possible of:

30 Synchronised Single DB Devlis Press 

40  Synchronised Single DB STOH

40/35/30 Worm Squats*

700m Run 

40/35/30 Worm Squats*

40  Synchronised Single DB STOH

30 Synchronised Single DB Devlis Press

*mm worm is 40 reps/ mf worm is 35 reps/ ff worm is 30 reps Worm weight = approx 50kg

ADVANCED - 22/15KG DUMBBELL - 2 PERSONS WORKING AT ALL TIMES 1 PERSON RESTING - ALL 3 TEAM MATES RUN

INTERMEDIATE - 15/10KG DUMBBELL - 2 PERSONS WORKING AT ALL TIMES 1 PERSON RESTING - 2 MEMBERS MUST RUN

BEGINNER 10/5KG DUMBBELL - 2 PERSONS WORKING AT ALL TIMES 1 PERSON RESTING - TEAMS MAY CHOOSE TO USE 3 PERSONS ON THE WORM SQUATS -ONLY 1 MEMBER MUST RUN

At the Call of 3,2,1 Go

2 team members will complete 30 Single Dumbbell devils press. Teams can switch in or out the resting team member at any point.

Once the Devils press are completed 2 Team members will complete 40 synchronised single Dumbbell Shoulder to overheads. Again teams can switch in and out with the resing team member however they wish.

Following this Teams will complete a 2 person worm Squat (beginners can choose to use 3 persons for the worm squat)

Teams can sub in the resting team member at any point

If at any time a Male Male combination completes any of the squats that team is required to complete 40 squats.

If at any time a Male Female combination completes the worm squat that team is required to complete 35 Squats.

If during the Squats only a Female Female pair works that team is only required to complete 30 Squats.

If a team starts with a Male female team but during switch to a male male combination then 40 reps are required

After the Worm squats teams will complete a 700m Run. Advanced requires all 3 team members to complete, Intermediate requires 2 team members and Beginner requires just 1 team member. After the run teams will go back through the squats then STOH then Devils press