Trainwreck Classic

Advanced

*on a 10:00 Clock*

• 2 Rounds of:
  • 15 Shuttle Run Lengths (1 length= 50')
  • 30/21 Calorie Ski
  • 30/21 Calorie Row
    • • • • Round 1= Athlete A
          • Round 2= Athlete B
          • Non working athlete, max bikeerg calories

Novice

*on a 10:00 Clock*

• 2 Rounds of :
  • 11 Shuttle Run Lengths (1 length= 50')
  • 22/15 Calorie Ski
  • 22/15 Calorie Row
    • • • • Round 1= Athlete A
          • Round 2= Athlete B
          • Non working athlete, max bikeerg calories

Score

• Aerobic Movements Completed (max of 6) 
  • Completion of:
    • Shuttle Lengths= 1
    • Ski= 1
    • Row= 1
    • Shuttle Lengths= 1
    • Ski= 1
    • Row= 1
• Tiebreak= bikeerg calories

Workout Flow

At '3,2,1, Go' Athlete A will begin ROUND 1 and take off on their respective shuttle lengths, as athlete B begins biking while A is completing their round. At the conclusion of their respective shuttle lengths, athlete A will start on their respective ski calories, once done with their ski calories, athlete A will start on their respective row calories, once done with their row calories, athlete B can then begin ROUND 2 while athlete A transitions to the bikeerg. Athlete B, at the conclustion of their respective shuttle lengths, will start on their respective ski calories, once done with their ski calories, athlete B will start on their respective row calories, once done with their row calories, Athlete A and B, can switch back and forth however they see fit, accumulating bikeerg calories in the remaining of the 10:00 clock

• Round 1: A completes round, B bikes
• Round 2: A bikes, B completes round

Workout Notes

• Athlete B can not start round until A is finished with their row calories
  • no tag needed
• There is a max of 6 points to be earned in this workout
  • Athlete A, completion of run, ski, and row= 3
  • Athlete B. completion of run, ski, and row= 3
    • If, at any point, athlete B thinks he/she will not be able to complete their respective calories in the alotted time, they can forgo their point(s) remaining, and can accumulate bikeerg calories with athlete A, until the 10:00 mark
      •  

2 AMRAP (partner A) (0-2:00)

• 15 Lateral Burpees Over Barbell
• Max Wall Ball Shots 
  • 14/10# to 10/9'

1:00 rest

2 AMRAP (partner B) (3-5:00)

• 15 Latertal Burpees Over Barbell
• Max Wall Ball Shots

1:00 rest

2 AMRAP (partner A) (6-8:00)

• 15 Wall Ball Shots
• Max Lateral Burpees Over Barbell

1:00 rest

2 AMRAP (partner B) (9-11:00)

• 15 Wall Ball Shots
• Max Lateral Burpees Over Barbell

SCORE= Total Reps

Advanced and Novice divisions= same event 

NO SCALE FOR NOVICE :)

1RM Front Squat 

- From rack

- 7 minutes to establish 

Score= combined weight from both athletes

2a= 0-11:00

2b= 11-18:00

ADVANCED

3 Rounds of:

• 16 Synchro Box Jump Overs 20"
• 16 Shoulder to Overhead 135/85#
• 16 Toes To Bar

-into-

2 Rounds of:

• 12 Synchro Box Jump Overs 20"
• 12 Shoulder to Overhead 155/105#
• 12 Chest to Bar

-into-

1 Round of:

• 8 Synchro Box Jump Overs 20"
• 8 Shoulder to Overhead 185/125#
• 8 Bar Muscle Ups

NOVICE

3 Rounds of:

- 16 Synchro Box Overs (step or jump) 20"

- 16 shoulder to overhead 95/65#

- 16 knees to hip

-into-

2 Rounds of:

- 12 Synchro Box Overs 

- 12 Shoulder to Overhead 115/75#

- 12 Toes to Hip

-into-

1 Round of:

- 8 Synchro Box Overs

- 8 Shoulder to Overhead 135/85#

- 8 Toes to Bar

15:00 Time Cap

FOR TIME :

3 Torque Tank Pull Push Backs (partner A)

3 Wall Walks (partner A)

30 Synchro Hang Dumbbell Snatch

3 Wall Walks (partner B)

3 Torque Tank Pull Push Backs (partner B)

Advanced:

50/35# Dumbbell

Novice:

35/20# Dumbbell

Scaled Wall Walks