Muskoka Muscle 2018

For Time:

At the sound of the horn, Athletes will Complete 3 Rounds of:

20 Alternating Dumbbell Snatches @ 50lb/35lb 

10 Overhead Lunges @ 50lb/35lb

*35/25 for 45+ Masters

After Completion of the 3 rounds, the time will be recorded and the athlete will wait until the final athlete in that heat has completed their reps.

Once all athletes are at the Start line of the sprint, a 10 Second countdown will occur and the horn will go off signaling for Each Athlete to go head to head on the sprint course. The time is counted when the last athlete crosses the finish line. 

You will have to earn your rest before the sprint! Finish that first half of the workout quick to give yourself enough time to rest! 

Time is represented by your placement (1st is 1 second, 2nd is 2 seconds, etc)

For Time, Athletes will complete:

750m-500m-250m Row

12-9-6 Sandbag Over Shoulder Cleans @ 120lb/80lb

*Sandbag Deadlifts to above waist for 45+

4 rds of 3min, Athletes will complete:

- 15/12 Cals on the Air Assault Bike

- 2 Rope Climbs

- 12-10-8-6 Deadlifts @:

225lb - 275lb - 315 - 365 for the Men.

155lb - 195lb - 225lb - 255 for the Women

45+ Weights are as follows:

185lb - 225lb - 275lb - 315lb for the Men

125lb - 155lb - 195lb - 225lb for the Women

* Work must be completed within each 3min time frame shown in order to continue to the next round. 

"Vengeful Grace"

For time, Athletes will complete the following:

30 Hang Clean & Jerks @ 135lb/95lb (Cleans can be Hang or Power)

* 115/75lb for 45+ Masters

Please note, if the bar drops at any time, an additional 5lbs have to be added to each side of the bar. You can rest the bar on your back, front rack, hang, etc. But if the bar drops for any reason, additional weight will have to be added. 

For Time:

At the sound of the horn, Athletes will Complete 3 Rounds of:

10 Dumbbell Clean & Jerks @ 2x50lb/2x35lb

10 Front Rack Squats @ 2x50lb/2x35lb

After Completion of the 3 rounds, the time will be recorded and the athlete will wait at the sprint line until the final athlete in that heat has completed their reps.

Once all athletes are at the Start line of the sprint, a 10 Second countdown will occur and the horn will go off for the Sprint!

Fastest Time Will be represented by 1 sec, 2 sec, etc.

Athletes will have 8 Minutes to complete a 1 Rep Max of:

Hang Power Snatch

Each Athlete will be given 2 attempts at the weight. A successful rep is considered to start in a standing position with the barbell at the waist. HPS movement must begin above the knee, then snatched to a balanced and controlled overhead lock-out with full extension at the top. The movement will be demo'd on site. 

Athletes will start with:

30/24 Calories on the Air Assault Bike

Then complete as many reps as possible of:

1 Rope Climb

3 Hand Release Wall Walks*

6 Box Jump Burpees

*Hand Release Wall Walks will have a tape line exactly 1ft away from the wall. Athletes must finish with both of their hands between the tape and wall and must come all the way down and release the hands to complete one rep. 

A good ol' run in the bush....at 7am. Rise and Shine! 

For Time, Athletes will complete the following:

5 Rounds of

- 5 Unbroken Bear Complexes @ 135lb/95lb

One successful rep of the "Bear Complex" is:

1 Power Clean,

1 Front Squat,

1 Push Press,

1 Back squat,

1 Push Press

If the unbroken set cannot be completed, the athlete will have to start the set again. If  the athlete cannot complete all 5 sets within the time cap, their time at the last completed set will be used as the tiebreaker. 

For Time, Athletes will perform the following:

- 250m Row

- 10 Sandbag Over Shoulder Cleans @150lb/100lb*

- 500m Row

- 8 Sandbag Over Shoulder Cleans @150lb/100lb*

- 250m Row

- 6 Sandbag Over Shoulder Cleans @150lb/100lb*

*Sandbag must clear the shoulder to count as rep

Note: Judges must reset and have the rower ready for each athlete.  

For Time, Athletes will perform the following:

8-6-4-2 of

Ring Muscle-ups

Deadlifts @315lb/225lb

Note: The Deadlift bar must move forward after each round before going back to the next round of Muscle-ups

For Time (M/F Pairs):

At the sound of the horn, M/F Pairs will Complete 3 Rounds Each of:

10 Synchronized Single Arm Alternating Dumbbell Snatches @ 50lb/35lb

10 Single Arm Overhead Lunges @ 50lb/35lb

After Completion of the 3 rounds, Each Athlete will INDIVIDUALLY complete the sprint course, run back and tag the next partner. The time is counted when the last athlete crosses the finish line. 

For Time (M/F) Pairs: 

First M/F Pair completes the following:

- 200 Double Unders (Can be split in any way)

- 5 Reps Each x 5 Rounds of Hang Power Snatches @ 95lb/65lb 

*After Each 5 Reps, the Partner must move their bar over to the next lane, Hence the "Leapfrog." 

Second M/F Pair completes the same as above, back in the opposite direction. Time is taken once both partners cross the start line. 

As Many Reps as Possible of:

- 12 Slosh Pipe Thrusters

- 8 Synchronized Over Pipe Burpees

Here comes the Kicker! We are throwing one of your teammates into the hot seat! 

The Clock will start at 2:00 min. One of your teammates will have to complete 15Cal/12Cal on the Rower in under 2 minutes. Easy enough right?...not quite. Each round will be dropped by 10 seconds, so your goal is to accumulate as many reps as you can until your partner cannot complete the CAL's on the rower within the time. 

For Time (M/F Pairs):

First M/F pair will complete the following *:

- 4 Rope Climbs

- 24 Handstand Push-ups

They will tag off and the next M/F pair will complete the Same. After both pairs are complete, the same M/F pairs will complete 4 alternating rounds of:

- 10 Synchronized Box Step-overs with 2x50lb/2x35lb Dumbbells 

*The Rope Climbs and HSPU's can be split in any way. OH WAIT WE ALMOST FORGOT!!! There is an Air Assault Bike! While one pair is working, the other pair will be working to accumulate max Calories on the Air Assault Bike. Enjoy!

For Time (M/F Pairs):

At the sound of the horn, M/F Pairs will Complete 3 Rounds Each of:

10 Synchronized Single Arm Alternating Dumbbell Snatches @ 35lb/25lb

10 Single Arm Overhead Lunges @ 35lb/25lb

After Completion of the 3 rounds, Each Athlete will INDIVIDUALLY complete the sprint course, run back and tag the next partner. The time is counted when the last athlete crosses the finish line. 

For Time (M/F) Pairs: 

First M/F Pair completes the following:

- 300 Single Skips (Can be split in any way)

- 5 Reps Each x 5 Rounds of Hang Power Snatches @ 65lb/45lb 

*After Each Athlete completes their 5 Reps, the Partner must move their bar to the next lane, Hence the "Leapfrog." 

Second M/F Pair completes the same as above, back in the opposite direction. Time is taken once both partners cross the start line. 

As Many Reps as Possible of:

- 12 Slosh Pipe Thrusters (Reduced Weight)

- 8 Synchronized Over Pipe Burpees

Here comes the Kicker! We are throwing one of your teammates into the hot seat! 

The Clock will start at 2:00 min. One of your teammates will have to complete 10Cal/8Cal on the Rower in under 2 minutes. Easy enough right?...not quite. Each round will be dropped by 10 seconds, so your goal is to accumulate as many reps as you can until your partner cannot complete the CAL's on the rower within the time. 

For Time (M/F Pairs):

First M/F pair will complete the following *:

- 8 Hand Release Rope Climbs to Standing and back down

- 36 Hand Release Push-ups

They will tag off and the next M/F pair will complete the Same. After both pairs have completed above, they will complete 4 alternating rounds of:

- 10 Synchronized Box Step-overs with 2x35lb/2x25lb Dumbbells 

*The Rope Climbs and HSPU's can be split in any way. OH WAIT WE ALMOST FORGOT!!! There is an Air Assault Bike! You didn't think you get to rest the whole time did you? ;) While one pair is working, the other pair will be working to accumulate max Calories on the Air Assault Bike. Enjoy!