GRIT Stampede

Intermediate 

4 ROUNDS 
Working 1:1/ MF PAIR / 2 ROUNDS EACH 

2 Rounds

10 Sync TTB or 20 TTB Shared Anyhow
12 Sync Deadlifts @90/60
P1 - 15/12 cal echo
P2 - 20 Drag Rope Double Unders
12 deadlifts @90/60
10 Sync TTB or 20 TTB Shared Anyhow

Drag Rope can't start until ECHO is completed 
Same person can do drags both rounds 

Advanced 

4 ROUNDS 
Working 1:1/ MF PAIR / 2 ROUNDS EACH 

MF Pair 1
2 Rounds
10 Sync BMU
12 Sync Deadlifts @110/80
P1 - 15/12 cal echo
P2 - 30 Drag Rope Double Unders
12 deadlifts @110/80
10 Sync BMU

Drag Rope Can’t Start Until Echo Is Done
Must switch places with partner on echo bike and drag rope after first round 

Breakdown 

Athletes will begin at their assigned lane, standing behind their designated start marker.

On the call of "3, 2, 1, GO," the first M/F pair will advance to the pull-up bar and begin their gymnastics work:

Advanced Division:

10 Synchro Bar Muscle-Ups
Synchronisation occurs at the top of the rep wit both athletes passing through a dip and finishing with shoulders over the bar
Toes may not pass above the bar at any point.
If one athlete fails or a no rep is given, both must drop from the bar before reattempting.
Intermediate Division:

10 Synchro Toes-to-Bar OR 20 Shared Toes-to-Bar.
Synchronisation occurs at the point of contact with the bar—both feet must touch at the same time with both athletes coming behind the bar in each backswing for the rep to count
Athletes must complete the chosen option for the entire workout (cannot switch between synchro and shared reps).
Once completed, the pair moves to the barbell for 12 Synchro Deadlifts:

Synchronation occurs at the top of the movement, with:Knees and hips fully locked out.
Shoulders in line with the bar.
After deadlifts, the bike & jump rope portion begins:

P1 completes 15/12 calories on the Echo Bike while P2 rests.
Once the bike is complete, P2 performs:30 Drag Rope Double-Unders (Advanced).
20 Drag Rope Double-Unders (Intermediate).
The pair then returns to the bar for:

12 Synchro Deadlifts
10 Synchro BMU (Advanced) OR 10 Synchro TTB / 20 Shared TTB (Intermediate).
Once finished, the pair runs across the designated line and tags the next M/F pair, who will complete the same sequence.

When the second pair finishes, they tag the first pair, who will repeat the workout one more time.

On this final round:

Advanced teams must switch bike & drag rope roles (P1 now performs drag rope, and P2 does the bike).
Intermediate teams may keep the same athlete on the bike and drag rope.
The second pair then completes their final round to finish the event.

ADVANCED

For Time

100m Run (1 Athlete Runs : 3 Hold The Worm) 

15 Worm Clean & Jerks 

15m Worm Lunges

15 Worm Clean & jerks 

15m Worm Lunges

100m Run (1 Athlete Runs : 3 Hold The Worm) 

15min Cap

*If the worm is dropped the 3 people holding the worm complete the 100m run before continueing the workout*

INTERMEDIATE 

For Time

100m Run (Relay Style) 

15 Worm S20H

15m Worm Lunges

15 Worm S20H

15m Worm Lunges

100m Run (Relay Style) 

15min Cap

Breakdown 

Athletes will begin at their assigned lane, standing behind their designated start marker.

On the call of "3, 2, 1, GO,":

Advanced Division: Athletes will clean the worm up first and then One athlete will sprint 100m while the remaining three hold the worm until all 4 have completed 100mIf the worm is dropped at any point, all three holding the worm must complete a 100m run together before continuing.
Once the last athlete runs over the line the worm can be dropped.
The Intermediate Division will begin their 100m runs relay style. The first athlete will sprint 100m, tagging in the next athlete until all team members have completed the run.
Once the run is complete, athletes move to the worm for the next portion of the event.

Advanced Division will complete 15 Clean & JerksThe worm starts on the ground and must be lifted to the shoulder in sync.
The jerk is completed when the worm moves from the shoulder to the opposite side.
If athletes are not synchronised, they must drop the worm and complete the rep again
Intermediate Division will complete 15 Shoulder to OverheadThe worm must move from one side to the other in sync.
If synchronisation is lost, the rep does not count, and they must drop the worm before reattempting.
Once the 15 reps are completed both advance and intermediate will complete 15m walking lunge.

Each rep starts with the worm on all four athlete’s shoulder.

All four athletes must be facing the same direction with the worm on the same side shoulder.

The team lunges forward with all four athletes touching their knee on the floor before standing to full lockout at the knees and hip.

The rep is credited when all four athletes stand to full lockout with the worm on the shoulder, all at the same time. Shuffle steps are not allowed and will result in a no rep.

If a no rep is given:

both devisions will have to drop the worm and complete the rep again.
The lunge is complete when the last athlete’s foot crosses the finish line.
After completing the lunges, athletes return to the worm for another round of 15 Clean & Jerks ?(Advanced) or 15 S2OH (Intermediate), facing the opposite direction.

Once completed, teams advance to the final 15m Worm Lunge back towards the start line

When the last athletes foot crossed the line athletes can begin their 100m sprints to finish.

Intermediate Division: Relay-style sprint with each athlete completing 100m.
Advanced Division: One athlete sprints 100m, while the other three hold the worm with the same standard.

Relay Style Teams 2min AMRAP Each

Intermediate 

Sandbag Cleans 10 @ 45/35kg

Into Max Reps Sandbag Cleans @70/45

8min Cap

Advanced

Sandbag Cleans 10 @ 70/45kg

Into Max Reps Sandbag Cleans @90/70

8min Cap

1 athlete at a time in F/M/F/M order

Tie break = max sandbag carry in remaining time @ heavy sandbag

Breakdown

On the call of "3, 2, 1, GO!"
The first athlete will step forward and begin their 2-minute AMRAP.
Advanced Division - Each athlete will complete:

10 Sandbag Cleans @ 70kg (M) / 45kg (F)
Then, perform Max Reps Sandbag Cleans @ 90kg (M) / 70kg (F) in the remaining time.
Intermediate Division - Each athlete will complete:
10 Sandbag Cleans @ 45kg (M) / 35kg (F)
Then, perform Max Reps Sandbag Cleans @ 70kg (M) / 45kg (F) in the remaining time.
The rep starts with the sandbag on the floor, the sandbag is cleaned to the shoulder and must be stood tall with the opposite arm stretched out for the rep to count. If the Sandbag is not on the shoulder, not stood tall, opposite arm not out or the sandbag goes over the shoulder it will be a no rep and athletes must complete the rep again.

If an athlete cannot complete at least one clean at the heavier weight, they will perform a max distance sandbag carry 70kg (Male) @ 45kg Female for advanced & @ 45kg (M) / 35kg (F) for intermediate. This will be done in 5m increments turning around every 10m. It will be up to the athlete carrying the sandbag to return the sandbag to the correct position for the following athlete. 

This will be recorded as total distance for the tiebreak score but will not score better than if they were to get 1 rep out at the heavier Sandbag.

If athletes choose to step to the next sandbag, they can not go back to complete a carry and must continue with the max reps.

Intermediate 

Pair Relay Style MM / FF Work 1:1

Chipper

40 Axle Bar OH Squats @ 50/35

30 Synchro Box Jump Overs @24/20'

20 Wall Walks + Other partner holds ring support hold 

Advanced 

Pair Relay Style MM / FF Work 1:1

Chipper

40 Axle Bar OH Squats @ 60/40

30 Synchro Box Jump Overs @24/20'

40 SHSPU + Other partner holds ring support hold 

Time Cap - 12min

Breakdown

On the call of "3, 2, 1, GO," athletes will sprint to their bars.

This event is completed in Male/Male and Female/Female pairs, with each pair deciding who works first, but all reps must be completed before switching.

The workout begins with 40 Axle Bar Overhead Squats. Reps can be shared in any manner. The bar must remain fully locked out at the hips and overhead, and the squat must reach below parallel, with the hip crease passing below the knee for the rep to count.. Once all 40 reps are complete, the pair moves to the box.

Next, 30 Synchro Box Jump Overs.

Synchronisation happens when both athletes land on the other side of the box, they don’t need to take off at the same time, but they must jump on and over the box before the next rep starts. A step-down is required; no rebounding off the other side. Once all 30 reps are complete, the pair moves to the gymnastics section.

For the Advanced Division, athletes will complete 40 Strict Handstand Push-Ups. Athletes must have at least their fingertips on the designated tape line, head must touch the mat, and they must reach full lockout at the top. Feet must start and finish on the wall for the rep to count.

For the Intermediate Division, athletes will complete 20 Wall Walks. Both feet must be on the wall before hands move off the tape at the start of the rep. Both hands must touch the tape line at the wall before descending, and on the way down, hands must touch the line before feet leave the wall.

Reps for both Strict HSPUs and Wall Walks will only count while the partner is in a locked-out ring support hold. If the athlete in the rings loses lockout, reps will not count and must come down from the wall until they regain full support.

Once the gymnastics section is complete, the pair runs across the line to tag their teammates, who will complete the same sequence.

Intermediate 

50/40 Cal Row - MM

50/40 Ski - FF

30 Worm Deadlifts

30 Worm Squats

50/40 Row - FF

50/40 Ski Cals -MM

In Remaining Time: 

Event 6 

Max Syncro Burpee Over Worm

Advanced

Intermediate 

60/48 Cal Row - MM

60/48 Ski - FF

30 Worm Squats

30 Worm S2OH

60/48 Row - FF

60/48 Ski Cals -MM

In Remaining Time: 

Event 6 

Max Worm Thrusters

Event 5 & 6

Athletes can start on the machines with their hands behind their back, males will begin on the rower while females will begin on the ski.

On the call of "3, 2, 1, GO!"
Athletes will work in male and female pairs completing 60/48 cals for advance and 50/40 cals for intermediate on their first machine.

Once finished, the team will advance to the worm, where all four athletes will complete:

30 Worm Squats for advance and 30 deadlifts for intermediate

The worm must rest on the same-side of all four athletes, when squatting all 4 athletes must ensure hip crease passes below the knees at the same time and stand to full extension before starting the next rep.

After 15 reps, the team must switch the worm to the opposite shoulder before continuing.

If athletes drop the worm at anytime during the 30 reps or a no rep is given athletes must drop the worm and do a 5 burpee penalty before starting again

For intermediate teams completing worm deadlifts the worm starts on the floor, and all four athletes must be on the same side.

The worm is lifted until hips and knees reach full extension with shoulders behind the worm.

Arms must remain straight throughout.

After 15 reps, the team must **switch to the other side to finish the remaining 15.

Following the squats advanced athletes will complete 30 S2OH**

The worm must be on the same side of all 4 athletes at the start of each rep and finishes on the opposite shoulder after passing overhead with all athletes standing at full extension throughout the press.

If athletes drop the worm at anytime during the 30 reps or a no rep is given athletes must drop the worm and do a 5 burpee penalty before starting again

Intermediate will complete 30 worm squats with the same standard as already mentioned. **

Once all 30 reps of each movement are complete, the team will return to the machines.

Athletes will switch roles—females now row, and males now ski.
They will once again complete  60/48 calories (Advanced) & 50/40 calories (Intermediate) on each machine to finish event 5.
Upon the completion of event 5 athletes will immediately back to the worm to begin event 6.
Advanced athletes will complete max worm thrusters in remaining time

Each rep starts with the worm on all four athlete’s shoulders. The team will pass through a full depth squat, stand to extension and then pass the worm overhead to the opposite shoulder. As the worm passes overhead, all four athletes must be fully locked out at the knees and hip. The rep is credited when the worm lands on the opposite shoulder. Jerking the worm overhead will not be allowed.

The rep is complete when the worm overhead to the opposite side before starting the next squat.

And intermediate will complete Max Burpees in remaining time

Each rep starts with two men on one side of the worm and two women on the opposite side, all facing the same direction. All four athletes must touch their chest and thighs on the floor at the before stepping up and jumping over the worm with a 2 foot take off. Athletes must clearly jump over the worm, not around it and not make contact with the worm at any point during the jump otherwise this will be a no rep and athletes will return to the initial side of the rep to perform the rep again.

Event 6 will be scored as reps in remaining time.

Intermediate 

50/40 Cal Row - MM

50/40 Ski - FF

30 Worm Deadlifts

30 Worm Squats

50/40 Row - FF

50/40 Ski Cals -MM

In Remaining Time: 

Event 6 

Max Syncro Burpee Over Worm

Advanced

Intermediate 

60/48 Cal Row - MM

60/48 Ski - FF

30 Worm Squats

30 Worm S2OH

60/48 Row - FF

60/48 Ski Cals -MM

In Remaining Time: 

Event 6 

Max Worm Thrusters

Event 5 & 6

Athletes can start on the machines with their hands behind their back, males will begin on the rower while females will begin on the ski.

On the call of "3, 2, 1, GO!"
Athletes will work in male and female pairs completing 60/48 cals for advance and 50/40 cals for intermediate on their first machine.

Once finished, the team will advance to the worm, where all four athletes will complete:

30 Worm Squats for advance and 30 deadlifts for intermediate

The worm must rest on the same-side of all four athletes, when squatting all 4 athletes must ensure hip crease passes below the knees at the same time and stand to full extension before starting the next rep.

After 15 reps, the team must switch the worm to the opposite shoulder before continuing.

If athletes drop the worm at anytime during the 30 reps or a no rep is given athletes must drop the worm and do a 5 burpee penalty before starting again

For intermediate teams completing worm deadlifts the worm starts on the floor, and all four athletes must be on the same side.

The worm is lifted until hips and knees reach full extension with shoulders behind the worm.

Arms must remain straight throughout.

After 15 reps, the team must **switch to the other side to finish the remaining 15.

Following the squats advanced athletes will complete 30 S2OH**

The worm must be on the same side of all 4 athletes at the start of each rep and finishes on the opposite shoulder after passing overhead with all athletes standing at full extension throughout the press.

If athletes drop the worm at anytime during the 30 reps or a no rep is given athletes must drop the worm and do a 5 burpee penalty before starting again

Intermediate will complete 30 worm squats with the same standard as already mentioned. **

Once all 30 reps of each movement are complete, the team will return to the machines.

Athletes will switch roles—females now row, and males now ski.
They will once again complete  60/48 calories (Advanced) & 50/40 calories (Intermediate) on each machine to finish event 5.
Upon the completion of event 5 athletes will immediately back to the worm to begin event 6.
Advanced athletes will complete max worm thrusters in remaining time

Each rep starts with the worm on all four athlete’s shoulders. The team will pass through a full depth squat, stand to extension and then pass the worm overhead to the opposite shoulder. As the worm passes overhead, all four athletes must be fully locked out at the knees and hip. The rep is credited when the worm lands on the opposite shoulder. Jerking the worm overhead will not be allowed.

The rep is complete when the worm overhead to the opposite side before starting the next squat.

And intermediate will complete Max Burpees in remaining time

Each rep starts with two men on one side of the worm and two women on the opposite side, all facing the same direction. All four athletes must touch their chest and thighs on the floor at the before stepping up and jumping over the worm with a 2 foot take off. Athletes must clearly jump over the worm, not around it and not make contact with the worm at any point during the jump otherwise this will be a no rep and athletes will return to the initial side of the rep to perform the rep again.

Event 6 will be scored as reps in remaining time.