TFX Invitational

2 Min On : 1 Min Off x 7 Sets

40 Fat Rope Singles

7 Burpee Box Get Overs 44”

Max Calorie Echo Bike in Remaining Time

This is an AMRAP style workout.
Start with athletes on the start mat.
At the call of “go”, athletes will have their 1st set of 2 minutes ON and complete 40 fat rope single unders then, 7 burpee box jump over.
Next, athletes will fill the remainder of the 2 minutes ON with as many calories on an echo bike.
At the 02:00 minute mark, athletes will have a 1 minute reset back to the start mat.
Then, at the 03:00 minute mark athletes will have their 2nd set of 2 minutes ON and complete 40 fat rope single unders then, 7 burpee box jump over.
Next, athletes will fill the remainder of the 2 minutes ON with as many calories on an echo bike.
At the 05:00 minute mark, athletes will have a 1 minute reset back to the start mat.
Athletes will continue in this fashion for 7 total sets.
Set 1, 00:00-02:00
Set 2, 03:00-05:00
Set 3, 06:00-08:00
Set 4, 09:00-11:00
Set 5, 12:00-14:00
Set 6, 15:00-17:00
Set 7, 18:00-20:00
The score will be the total reps completed after 7 sets.
The sum of fat rope singles, burpee box get overs and echo bike calories over 7 sets.

Devil Dog 1.0

For Time: 5 Min Time Cap

6/4 Legless Rope Climbs

12 Shoulder to Overhead 205/135#

3/2 Legless Rope Climbs

6 Shoulder to Overhead

Devil Dog 1.0 & 2.0 will be performed back to back.

Devil Dog 1.0
This is a for time workout with a 5 minute time cap.
Start with athletes on the start mat.
At the call of “go”, athletes will complete 6 (4 for the women) legless rope climbs.
Then, 12 shoulder to overhead and advance the bar forward.
Then, 3 (2 for the women) legless rope climbs.
Finally, 6 shoulder to overhead.
At the completion of the 6th and final shoulder to overhead, athletes will sprint to the finish where time will stop when they cross the finish mat.
The score will be the time to complete the workout with-in the 5 minute time cap.
If time capped the score will be the total number of reps completed.
At the 05:00 minute mark, there will be a 3 minute reset and transition into Devil Dog 2.0

4 Rounds: 7 Min Time Cap

3 Rope Climbs 

20-15-10-5 Thruster 115/75#

This is a for time workout with a 7 minute time cap.
Start with athletes on the start mat.
At the call of “go”, athletes will complete 3 rope climbs.
Then, 20 thrusters and advance the bar to the next section.
Then, 3 rope climbs.
Then, 15 thrusters and advance the bar to the next section.
Then, 3 rope climbs.
Then, 10 thrusters and advance the bar to the next section.
Then, 3 rope climbs.
Finally, 5 thrusters then leave the bar and sprint to the finish where time will stop when the athlete crosses the finish mat.
The score will be the time to complete the workout with-in the 7 minute time cap.
If time capped the score will be the total number of reps completed.

4 Rounds: 12 Min Time Cap

3 Rope Climbs 15’/12’

5-10-15-20 Burpees Over Worm

20-15-10-5 Dual DB Thruster 50/35#

This is a for time workout with a 12 minute time cap.
Start with athletes on the start mat.
At the call of “go”, athletes will begin round 1 and complete 3 rope climbs.
Next, 5 burpees over the worm.
Then, 20 dual DB thrusters.
Then begin round 2.
3 rope climbs, 10 burpees over the worm and 15 dual DB thrusters.
Then begin round 3.
3 rope climbs, 15 burpees over the worm and 10 dual DB thrusters.
Finally, begin round 4.
3 rope climbs, 20 burpees over the barrier and 5 dual DB thrusters.
At the completion of the 5th and final dual DB thruster, athletes will sprint to the finish where time will stop when they cross the finish mat.
The score will be the time to complete the workout with-in the 12 minute time cap.
If time capped the score will be the total number of reps completed.

For Time: 10 Min Time Cap

HEAVY GRACE
30 Clean & Jerk 225/155#

This is a for time workout with a 10 minute time cap.
Start with athletes on the start mat.
At the call of “go”, athletes will move to their bar and complete 30 clean & jerks.
Advancing the bar after the 10th, 20th and 25th rep.
At the completion of the 30th and final clean & jerk athletes will sprint to the finish where time will stop when they cross the finish mat.
The score will be the time to complete the workout with-in the 10 minute time cap.
If time capped the score will be the total number of reps completed.

For Time: 16 Min Time Cap

100 Wall Ball 20/14 to 10’/9’

50/40 Calorie Row

50 Alternating DB Snatch 50/35#

50 Single DB Box Step Overs 24”/20”

This is a for time workout with a 16 minute time cap.
Start with athletes on the start mat.
At the call of “go”, athletes will complete 100 wall balls.
Then, a 50 calorie (40 for the women) row.
Then, 50 alternating DB snatches.
Finally, 50 single DB Box step overs.
At the completion of the 50th and final single DB box step over, athletes will sprint to the finish where time will stop when they cross the finish mat.
The score will be the time to complete the workout with-in the 16 minute time cap.
If time capped the score will be the total number of reps completed.

3 Rounds: 10 Min Time Cap

10 Sandbag Squats 150/100#

30’ Handstand Walk 

R1: 12/9 Ring Muscle Ups

R2: 24 Chest to Bar Pull Ups

R3: 36 Toes to Bar

This is a 3 rounds for time workout with a 10 minute time cap.
Start with athletes on the start mat.
At the call of “go”, athletes will begin round 1 and complete 10 sandbag squats.
Next, a 30’ handstand walk.
Broken up into three 10 foot sections with a minimum requirement of 10 feet.
Then, 12 (9 for the women) ring muscle ups.
Then, begin round 2.
10 sand bag squats, 30’ handstand walk and 24 chest to bar pull ups.
Finally, begin round 3.
10 sand bag squats, 30’ handstand walk and 36 toes to bar.
At the completion of the 36th and final toes to bar, athletes will sprint to the finish where time will stop when they cross the finish mat.
The score will be the time to complete the workout with-in the 10 minute time cap.
If time capped the score will be the total number of reps completed.

2 Min On : 1 Min Off x 5 Sets

40 Fat Rope Singles

7 Burpee Box Get Overs 44”

Max Calorie Echo Bike in Remaining Time

This is an AMRAP style workout.
Start with athletes on the start mat.
At the call of “go”, athletes will have their 1st set of 2 minutes ON and complete 40 fat rope single unders then, 7 burpee box jump over.
Next, athletes will fill the remainder of the 2 minutes ON with as many calories on an echo bike.
At the 02:00 minute mark, athletes will have a 1 minute reset back to the start mat.
Then, at the 03:00 minute mark athletes will have their 2nd set of 2 minutes ON and complete 40 fat rope single unders then, 7 burpee box jump over.
Next, athlete will fill the remainder of the 2 minutes ON with as many calories on an echo bike.
At the 05:00 minute mark, athletes will have a 1 minute reset back to the start mat.
Athletes will continue in this fashion for 5 total sets.
Set 1, 00:00-02:00
Set 2, 03:00-05:00
Set 3, 06:00-08:00
Set 4, 09:00-11:00
Set 5, 12:00-14:00
The score will be the total calories completed after 5 sets.

For Time: 5 Min Time Cap

550m Run

4-3-2 Cleans 225-250-275#/155-175-195#

This is a for time workout with a 5 minute time cap.
Start with athletes on the start mat.
At the call of “go”, athletes will run 550m
Then, move to their first bar and complete 4 cleans.
Then, move to their second bar and complete 3 cleans.
Finally, move to their last bar and complete 2 cleans.
At the completion of the 2nd and final clean, athletes will sprint to the finish where time will stop when they cross the finish mat.
The score will be the time to complete the workout with-in the 5 minute time cap.
If time capped the score will be the total number of reps completed.

For Time: 10 Min Time Cap

30 Snatch 225/155#

This is a for time workout with a 10 minute time cap.
Start with athletes on the start mat.
At the call of “go”, athletes will move to their bar and complete 30 snatches.
Advancing the bar after the 10th, 20th and 25th rep.
At the completion of the 30th and final snatch, athletes will sprint to the finish where time will stop when they cross the finish mat.
The score will be the time to complete the workout with-in the 10 minute time cap.
If time capped the score will be the total number of reps completed.

3 Rounds: 12 Min Time Cap

15 Sandbag Squats 150/100#

30’ Unbroken Handstand Walk 

R1: 15 Ring Muscle Ups

R2: 30 Chest to Bar Pull Ups

R3: 45 Pull Ups

30’ Unbroken Handstand Walk

This is a 3 rounds for time workout with a 12 minute time cap.
Start with athletes on the start mat.
At the call of “go”, athletes will begin round 1 and complete 15 sandbag squats.
Next, a 30’ unbroken handstand walk.
Then, 15 ring muscle ups.
Then, another 30’ unbroken handstand walk.
Then, advance the sandbag forward and begin round 2.
15 sand bag squats, 30’ unbroken handstand walk, 30 chest to bar pull ups and another 30’ unbroken handstand walk.
Finally, advance the sandbag forward and begin round 3.
15 sand bag squats, 30’ unbroken handstand walk, 45 pull ups and another 30’ unbroken handstand walk.
At the completion of the last 30’ unbroken handstand walk, athletes will sprint to the finish where time will stop when they cross the finish mat.
The score will be the time to complete the workout with-in the 12 minute time cap.
If time capped the score will be the total number of reps completed.

For Time: 21 Min Time Cap

100 Wall Ball 20/14 to 10’/9’

50 Toes to Bar

50/40 Cal Row

50 Dual DB Box Step Overs 20” 50/35#

50 Wall Ball 

25 Toes to Bar

25/20 Cal Row

25 Dual DB Box Step Overs 20” 50/35#

This is a for time workout with a 21 minute time cap.
Start with athletes on the start mat.
At the call of “go”, athletes will complete 100 wall balls.
Then, 50 toes to bar.
Then, a 50 calorie (40 for the women) row.
Then, 50 Dual DB Box step overs.
Once complete athletes must advance the box and DBs to the next designated section.
Then, move back down the lane and complete 50 wall balls.
Then, 25 toes to bar.
Then, a 25 calorie (20 for the women) row.
Finally, 25 Dual DB box step overs.
At the completion of the 25th and final Dual DB box step over, athletes will sprint to the finish where time will stop when they cross the finish mat.
The score will be the time to complete the workout with-in the 21 minute time cap.
If time capped the score will be the total number of reps completed.

For Time: 6 Min Time Cap

550m Run

4-3-2 Cleans 225-275-315#/155-185-215#

This is a for time workout with a 6 minute time cap.
Start with athletes on the start mat.
At the call of “go”, athletes will run 550m on a closed run course.
Then, move to their first bar and complete 4 cleans.
Then, move to their second bar and complete 3 cleans.
Finally, move to their last bar and complete 2 cleans.
At the completion of the 2nd and final clean, athletes will sprint to the finish where time will stop when they cross the finish mat.
The score will be the time to complete the workout with-in the 6 minute time cap.
If time capped the score will be the total number of reps completed.