2026 Iron Belle

Girls Division

Workout #1

4 Rounds: 9 Min Time Cap

P1:5 Shuttles 

P2: 5 Shuttles 

10 Synchro Plate Ground to Overhead

10 Synchro Burpee to Plate

Girls 8-10: 10# Plate

Girls 11-13: 15# Plate

Workout Flow:

Athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will run 5 15ft Shuttle Runs. 15ft down & 15ft back = 1 rep.

Once Athlete 1 completes 5 Shuttle Runs, they will tag Athlete 2 and they will complete 5 Shuttle Runs.

Once completed, they will complete 10 Synchro Plate Ground to Overhead. Synchro will happen at the top of the movement. 

Once completed, they will complete 10 Synchro Burpee to Plate. Synchro will happen at the bottom of the burpee and then standing on the plate together.

They will repeat for a total of 4 rounds.

Score is total time completed or CAP + number of repetitions completed.

Girls 8-10 Division 

Workout #2

7 Min AMRAP 

20 Alternating Box Get Overs 20”

P1:10 Deadlifts 20#

P2: 10 Deadlifts 20# 

P1: 30 Single Unders 

P2: 30 Single Unders

Girls 11-13 Division 

Workout #2

7 Min AMRAP 

20 Alternating Box Get Overs 20”

P1:10 Deadlifts 55#

P2: 10 Deadlifts 55# 

P1: 50 Single Unders 

P2: 50 Single Unders

Workout Flow

At the call of 3-2-1 Go, both Athletes will complete 30 Alternating Box Get Overs. Athlete 1 will complete a Box Get Over (1 reps), then athlete 2 will follow and complete a Box Get Over (2nd rep). They will continue in this fashion until all 20 reps are complete.

Then Athlete 1 will complete 10 Deadlifts while Athlete 2 rest. Then they will switch and Athlete 2 will complete 10 Deadlifts.

Once completed, Athlete 1 will complete 30 Single Unders while Athlete 2 rest. Then they will switch and Athlete 2 will complete 30 Single Unders. (50 Single Unders for Girl 11-13)

The team will continue in that fashion for 7 minutes.

Score is total repetitions completed in 7 Minutes.

Girls 8-10 Division 

Workout #3

For Time: 7 Min Time Cap

30 Medball over Shoulder 20#

30 Synchro Single Arm DB Thrusters 10#

20 Medball over Shoulder 

20 Synchro Single Arm DB Thrusters

30 Medball over Shoulder 

30 Synchro Single Arm DB Thrusters

Girls 11-13 Division 

Workout #3

For Time: 7 Min Time Cap

30 Medball over Shoulder 30#

30 Synchro Single Arm DB Thrusters 15#

20 Medball over Shoulder 

20 Synchro Single Arm DB Thrusters

30 Medball over Shoulder 

30 Synchro Single Arm DB Thrusters

Workout Flow

At the call of 3-2-1 Go, the team will complete 30 Medball Over Shoulder. They may split the work however they would like. 

Once completed, they will complete 30 Synchro Single Arm DB Thrusters. Then they will move to complete 20 Medball Over Shoulder, then 20 Synchro Single Arm DB Thrusters.

They will then complete 10 repetitions of each. 

Score for Workout 3 will be total time to complete the workout or CAP + reps completed.

All Divisions:

3 Rounds:

400m Run

20 Burpee Plate Ground to Overhead

Round 1: Athlete 1

Round 2: Athlete 2

Round 3: Athlete 3

RX: 45# Plate

Intermediate/Masters: 25# Plate

Scaled 15# Plate

Workout Flow:

Athlete 1 runs 400m. 

Athlete 1 returns, Athlete 2 runs 400m and Athlete 1 start on Burpee Plate Ground to Overhead. 

Athlete 2 returns, and Athlete 3 runs 400m and Athlete 2 starts on Burpee Plate Ground to Overhead.

Athlete 3 returns and completes 20 Burpee Plate Ground to Overhead. 

Athletes 3 crosses finish line where time is called.

Score is total time completed or CAP + number of Burpee Plate Ground to Overheads completed.

Notes:

If at anytime an athlete returns from the run and their teammate is still completing their Burpee Plate Ground to Overhead, they must wait til they finish to start their reps. Each team will only be given 1 Plate.

In 6 Minutes:

Find a 3 rep max Front Squat

Workout Flow:

Teams will have a squat rack and 2 45# Plates, 4 25# Plates, 4 10# Plates, 2 5# Plates, and 2 2.5# Plates. 

Teams will have 6 minutes to find each teammate's 3 rep max Front Squat. Each teammate may make as many attempts as they would like. All 3 reps must be successfully completed before the athlete drops the bar.

Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area while the other teammate lifts.

All 3 reps must be completed before the 6 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 6 minute clock beeps.

Each athlete’s score will be the load of their heaviest successful set. The team’s score will be the sum of each athletes’ heaviest sets.

RX Division:

3 Rounds:

2 Working, 1 Resting

30 Alternating Box Jump Overs 24"

15 Partner Deadlifts 255#

15 Chest to Bar Pull Ups *while 1 athlete hangs

9 Min Time Cap

Intermediate/Masters Division:

3 Rounds:

2 Working, 1 Resting

30 Alternating Box Jump Overs 20"

15 Partner Deadlifts 205#

15 Pull Ups *while 1 athlete hangs

9 Min Time Cap

Scaled Division:

3 Rounds:

2 Working, 1 Resting

30 Alternating Box Step Overs 20"

15 Partner Deadlifts 155#

30 Ring Rows *while 1 athlete hangs

9 Min Time Cap

Workout Flow

This workout will have 2 athletes working at a time, while 1 athlete is always resting. You may switch out the resting athlete at any time. There is no minimum work requirement.

At the call of 3-2-1 Go, 2 Athletes will complete 30 Alternating Box Jump Overs. Athlete 1 will complete a Box Jump Over (1 reps), then athlete 2 will follow and complete a Box Jump Over (2nd rep). They will continue in this fashion until all 30 reps are complete.

They will then move to 15 Partner Deadlifts. Partner Deadlift is both athletes lifting the same barbell together. Once all 15 are completed, they will move to complete their respective gymnastic movement. 

On the Chest to Bar Pull Ups, Pull Ups, and Ring Rows, one athlete will start chipping away while one athlete is hanging from the pull up bar. No repetitions will count until an athlete is hanging. There is no minimum work requirement on the gymnastic movements. 

The team will complete 3 rounds of this workout. 

After the final rep, the team will cross the finish line where time will be called. 

Score is total time to complete the workout or CAP + reps completed.

Workout 4/5

In 12 Minutes:

Max Calorie Ski

while

For Time:

60 DBall Over Shoulder

80 Dual DB Bench Press

100 Barbell Thrusters

RX: 80# DBall, 35# DBs, 85# BB

Intermediate/Masters: 60# DBall, 25# DBs, 65# BB

Scaled: 40# DBall, 15# DBs, 45# BB

Workout Flow

This workout will have 2 people working and 1 person resting. You may switch however you would like. Workout 4 is Max Calories on the Ski Erg in 12 Minutes and Workout 5 is the chipper.

At the call of 3-2-1 Go, 1 Athlete will start on the Ski Erg and start chipping away at max calories and 1 Athlete will start on 60 DBall Over Shoulder. Only 1 athlete may be working on the chipper at a time and only 1 athlete may be working on ski erg calories at a time.

The resting athlete must be behind the line and may not come onto the floor until tagged behind the line. Athletes may switch whenever they would like.

Once the team completes, 60 DBall Over Shoulder, 80 Dual DB Bench Press, and 100 Barbell Thrusters, the athlete will cross the finish line where time will be called. Score for Workout 5 will be total time to complete the chipper or CAP + reps completed. 

If the team finishes workout 5 before 12 minutes, then all 3 athletes may be able to switch on and off on the Ski Erg until 12 minutes to find their max calories.

Score for Workout 4 is max calories in the 12 minutes.

Workout 4/5

In 12 Minutes:

Max Calorie Ski

while

For Time:

60 DBall Over Shoulder

80 Dual DB Bench Press

100 Barbell Thrusters

RX: 80# DBall, 35# DBs, 85# BB

Intermediate/Masters: 60# DBall, 25# DBs, 65# BB

Scaled: 40# DBall, 15# DBs, 45# BB

Workout Flow

This workout will have 2 people working and 1 person resting. You may switch however you would like. Workout 4 is Max Calories on the Ski Erg in 12 Minutes and Workout 5 is the chipper.

At the call of 3-2-1 Go, 1 Athlete will start on the Ski Erg and start chipping away at max calories and 1 Athlete will start on 60 DBall Over Shoulder. Only 1 athlete may be working on the chipper at a time and only 1 athlete may be working on ski erg calories at a time.

The resting athlete must be behind the line and may not come onto the floor until tagged behind the line. Athletes may switch whenever they would like.

Once the team completes, 60 DBall Over Shoulder, 80 Dual DB Bench Press, and 100 Barbell Thrusters, the athlete will cross the finish line where time will be called. Score for Workout 5 will be total time to complete the chipper or CAP + reps completed. 

If the team finishes workout 5 before 12 minutes, then all 3 athletes may be able to switch on and off on the Ski Erg until 12 minutes to find their max calories.

Score for Workout 4 is max calories in the 12 minutes.