The Hunger Gainz

AMRAP 7 -

75/60 Calorie Echo Bike

In the Time Remaining, Accumulate Max Reps of -

Sandbag Over Yoke

Division Standards -

Male Blue - Echo Bike, Sandbag (150lbs), Yoke (48”)

Male Red - Echo Bike, Sandbag (125lbs), Yoke (48”)

Female Blue - Echo Bike, Sandbag (125lbs), Yoke (42”)

Female Red - Echo Bike, Sandbag (100lbs), Yoke (42”)

Scoring Standards -

Part A - Time Completed; If team is time capped, it is 7 minutes + unfinished calories

Team Flow -

At 3-2-1-Go, one athlete will start on the Echo bike. Athletes can switch on the bike as needed and will perform 75/60 calories for time. Last athlete must remain seated on the bike until the respective calories are completed and can not hop off early and play the “trickle over.” Once 75/60 calories are completed the team will complete as many sandbag over yoke as possible with the remaining time in 7:00. The sandbag just has to be off the ground at the 7:00 mark for the rep to count. Athletes can split the sandbag over yoke reps as needed.

AMRAP 7 -

75/60 Calorie Echo Bike

In the Time Remaining, Accumulate Max Reps of -

Sandbag Over Yoke

Division Standards -

Male Blue - Echo Bike, Sandbag (150lbs), Yoke (48”)

Male Red - Echo Bike, Sandbag (125lbs), Yoke (48”)

Female Blue - Echo Bike, Sandbag (125lbs), Yoke (42”)

Female Red - Echo Bike, Sandbag (100lbs), Yoke (42”)

Scoring Standards -

Part B - Total Completed Reps of Sandbag Over Yoke

Team Flow -

At 3-2-1-Go, one athlete will start on the Echo bike. Athletes can switch on the bike as needed and will perform 75/60 calories for time. Last athlete must remain seated on the bike until the respective calories are completed and can not hop off early and play the “trickle over.” Once 75/60 calories are completed the team will complete as many sandbag over yoke as possible with the remaining time in 7:00. The sandbag just has to be off the ground at the 7:00 mark for the rep to count. Athletes can split the sandbag over yoke reps as needed.

Movement Standards -

Sandbag Over Yoke: This movement can be completed facing the yoke or laterally. The sandbag can be set on the yoke bar and pushed over. Only one athlete can touch the bag at a time.

With a 15 Minute Total Time Cap, Complete For Total Weight -

With a 5 Minute Time Cap, Athlete 1 -

Find a 1RM Bench Press

With a 5 Minute Time Cap, Athlete 2 - 

Find a 1RM Double Overhand Axle Deadlift

With a 5 Minute Time Cap, Athlete 3 -

Find a 1RM Clean (Power or Squat)

Division Standards -

Males - Must use a 45lb barbell

Females - Must use a 35lb barbell

All Divisions - Axle Bar (25lbs)

Scoring Standards -

Total Weight Lifted - All 3 Lifts will be Added Together for a Final Team Score

Team Flow -

At 3-2-1-Go, one athlete has 5:00 to Find a 1RM Bench Press. The athlete has as many attempts as needed. The bar will start empty and all athletes can help load the barbell. BARBELLS MUST HAVE CLIPS ON FOR THE REP TO COUNT. Athlete 2 will start at 5:00 mark or the finish of Athlete 1’s final lift. Bar will start empty and all athletes can help load the barbell. Athlete has as many attempts as needed. A lift off is allowed. Barbell must be out of the hands of the spotting athlete before the lift is started. Athlete must come to a controlled stop at the top of the lift before reracking. Athlete 3 will start at 10:00 mark or the finish of Athlete 2’s final lift. Bar will start empty and all athletes can help load the barbell.  Athlete has as many attempts as needed. Barbell must be off the ground before / at the 15:00 mark for rep to count.

Movement Standards -

Bench Press: A lift off is allowed. Barbell must be out of the hands of the spotting athlete before the lift is started. Athlete must come to a controlled stop at the top of the lift before reracking. NO BOUNCING OFF OF CHEST AND BUTT MUST REMAIN ON BENCH THROUGHOUT THE ENTIRE LIFT. Any bouncing or butt coming off will result in a no rep. If a spotting athlete touches the bar at any time the rep will result in a no rep. The rep just has to be unracked at the 5:00 mark but will result in taking away from the athlete 2 on their lift.

Double Overhand Axle Deadlift: Athlete 2 will start at 5:00 mark or the finish of Athlete 1’s final lift. Bar will start empty and all athletes can help load the barbell. Athlete has as many attempts as needed. Double overhand must be used with either thumbs wrapped or over the top. This is a conventional deadlift. NO SUMO. Athlete must come to a controlled stop at the top of the deadlift for the rep to count. Bar can be dropped from the top. BARBELLS MUST BE CLIPPED FOR THE REP TO COUNT. GRIPS OR STRAPS OF ANY KIND ARE NOT PERMITTED. Bar must be off the ground at the 10:00 mark for rep to count.

Clean: This can be a power clean or squat clean and athlete does not have to stick to either one. Bar is cleaned from the ground to shoulders in one motion. Bar cannot stop and be done from the hang. Athlete must show control at the finish of the lift with elbows in front of the bar and with full hip and knee lockout. BARBELLS MUST BE CLIPPED FOR THE REP TO COUNT. Barbell must be off the ground at the 15:00 mark for rep to count.

With a 9 Minute Time Cap, Complete For Time -

100’ Farmer Carry

10 Double Dumbbell Box Step Overs(20”)

100’ Farmer Carry

*Teammate 1 will complete 100/10/100 and then T2 and then T3.

Division Standards -

Male Blue - Farmer Carry (400lbs), Dumbbells (65lbs)

Male Red - Farmer Carry (320lbs), Dumbbells (50lbs)

Female Blue - Farmer Carry (280lbs), Dumbbells (50lbs)

Female Red - Farmer Carry (240lbs), Dumbbells (35lbs)

Scoring Standards -

Time Completed; If team is time capped, it is 9 minutes + unfinished reps

Team Flow -

At the 3,2,1 go Athlete 1 will complete the full round of a 100’ Farmer Carry into 10 Double Dumbbell Box Step Overs into 100’ Farmer Carry then Athlete 2 will go and then Athlete 3. Farmer carry will be done 50’ down and 50’ back. Only “close” side of weights have to be over the line to start/turn around/finish farmer carry.

Movement Standards - 

Farmer Carry: Performed with 20lb (per hand) strongman farmer handles and loaded to the respective weights. Thumbs may be wrapped or over the top. GRIPS OR STRAPS OF ANY KIND ARE NOT PERMITTED.

Double Dumbbell Box Step Overs: Dumbbells must start on the ground and cannot be set on top of the box at anytime. Dumbbells must be held suitcase style at the sides. Athletes can choose step up with either leg and do not have to alternate each rep. Athletes do not have to come to full extension on top of the box.  Athletes must face the box straight on to start each rep. GRIPS OR STRAPS OF ANY KIND ARE NOT PERMITTED.

With an 11 Minute Time Cap, Complete 1 Round of -

500/400 Meter Row

5 Sandbag Over Shoulder

10 Thrusters

In the Time Remaining, Accumulate Max Reps of -

Bench Press

Division Standards -

Male Blue - Row, Sandbag (150lbs), Thrusters (135lbs), Bench Press (225lbs)

Male Red - Row, Sandbag (125lbs), Thrusters (115lbs), Bench Press (185lbs)

Female Blue - Row, Sandbag (125lbs), Thrusters (95lbs), Bench Press (135lbs)

Female Red - Row, Sandbag (100lbs), Thrusters (80lbs), Bench Press (95lbs)

Scoring Standards -

Part A - Time Completed; If team is time capped, it is 11 minutes + unfinished reps

Team Flow -

At 3,2,1 Go Athlete 1 will start on the rower and row to their respective meters. As soon as Athlete 1 finishes the row they will move directly to the sandbag over shoulder while Athlete 2 can immediately start their row. Once Athlete 1 finishes the SOS they will start the thrusters and as soon as Athlete 2 finishes the row they can start the SOS and then Athlete 3 can start their row. Athletes will continue following in each other in this order and their final time will be once Athlete 3 finished their thrusters. Once athlete 3 finishes the thrusters any athlete can then start on the bench press reps. Bench press reps can be split as needed. Not every athlete has to complete a bench press rep. Barbell just has to be unracked at the 11:00 mark. There are two scores for the workout. Time for part 1 and reps for part 2

Movement Standards -

Row: Each athlete must start with the rower handle in the holder. Damper can be at the athletes choosing. Athletes must remain seated with feet in straps all the way to their respective meters.

Sandbag Over Shoulder: Sandbag goes from the ground and over either shoulder. Athletes do not have to alternate shoulders. Athletes can “lap” the bag if needed.

Thruster: Barbell starts on the ground and can be squat cleaned or power cleaned up. Full depth with hips below the knees must be shown at the bottom of each thruster. Full knee, hip and elbow lockout must be shown at the top of each rep. Jerking the barbell is not allowed. Performing a front squat into a push press is not allowed.

Bench Press: A lift off is allowed. Barbell must be out of the hands of the spotting athlete before the lift is started. Athlete must come to a controlled stop at the top of the lift before reracking. NO BOUNCING OFF OF CHEST AND BUTT MUST REMAIN ON BENCH THROUGHOUT THE ENTIRE LIFT. Any bouncing or butt coming off will result in a no rep. If a spotting athlete touches the bar at any time the rep will result in a no rep. 

With an 11 Minute Time Cap, Complete 1 Round of -

500/400 Meter Row

5 Sandbag Over Shoulder

10 Thrusters

In the Time Remaining, Accumulate Max Reps of -

Bench Press

Division Standards -

Male Blue - Row, Sandbag (150lbs), Thrusters (135lbs), Bench Press (225lbs)

Male Red - Row, Sandbag (125lbs), Thrusters (115lbs), Bench Press (185lbs)

Female Blue - Row, Sandbag (125lbs), Thrusters (95lbs), Bench Press (135lbs)

Female Red - Row, Sandbag (100lbs), Thrusters (80lbs), Bench Press (95lbs)

Scoring Standards -

Part B - Total Completed Reps of Bench Press

Team Flow -

At 3,2,1 Go Athlete 1 will start on the rower and row to their respective meters. As soon as Athlete 1 finishes the row they will move directly to the sandbag over shoulder while Athlete 2 can immediately start their row. Once Athlete 1 finishes the SOS they will start the thrusters and as soon as Athlete 2 finishes the row they can start the SOS and then Athlete 3 can start their row. Athletes will continue following in each other in this order and their final time will be once Athlete 3 finished their thrusters. Once athlete 3 finishes the thrusters any athlete can then start on the bench press reps. Bench press reps can be split as needed. Not every athlete has to complete a bench press rep. Barbell just has to be unracked at the 11:00 mark. There are two scores for the workout. Time for part 1 and reps for part 2

Movement Standards -

Row: Each athlete must start with the rower handle in the holder. Damper can be at the athletes choosing. Athletes must remain seated with feet in straps all the way to their respective meters.

Sandbag Over Shoulder: Sandbag goes from the ground and over either shoulder. Athletes do not have to alternate shoulders. Athletes can “lap” the bag if needed.

Thruster: Barbell starts on the ground and can be squat cleaned or power cleaned up. Full depth with hips below the knees must be shown at the bottom of each thruster. Full knee, hip and elbow lockout must be shown at the top of each rep. Jerking the barbell is not allowed. Performing a front squat into a push press is not allowed.

Bench Press: A lift off is allowed. Barbell must be out of the hands of the spotting athlete before the lift is started. Athlete must come to a controlled stop at the top of the lift before reracking. NO BOUNCING OFF OF CHEST AND BUTT MUST REMAIN ON BENCH THROUGHOUT THE ENTIRE LIFT. Any bouncing or butt coming off will result in a no rep. If a spotting athlete touches the bar at any time the rep will result in a no rep.