Turf Wars: Fitness Competition

For Time:

Split reps however you choose between partners...

10-9-8-7-6-5-4-3-2-1

• Pull Ups
• 75% BW Clean & Jerks

Time Cap: 15 minutes

Athletes will weigh in prior to the finals to determine the weigh on their bars!

For Time:

Split reps however you choose between partners...

10-9-8-7-6-5-4-3-2-1

• Ring Muscle-ups
• Bodyweight Clean & Jerks

Time Cap: 15 minutes

Athletes will weigh in prior to the finals to determine the weigh on their bars!

For Time:

Split reps however you choose between partners...

10-9-8-7-6-5-4-3-2-1

• Pull Ups
• 75% BW Clean & Jerks

Time Cap: 15 minutes

Athletes will weigh in prior to the finals to determine the weigh on their bars!

4 min AMRAP

• 6 American KB Swings (35/26)

• 6 Bodybuilders (video link)

• Accumulate as a team / not synchro
• One person works at a time
• Split however you want

4 min AMRAP

• 6 KB Snatches (53/35)
• 6 Burpees

• Accumulate as a team / not synchro
• One person works at a time
• Split however you want

4 min AMRAP

• 6 American KB Swings (35/26)

• 6 Bodybuilders (video link)

• Accumulate as a team / not synchro
• One person works at a time
• Split however you want

Max Cals on the Rower

For Time with a 16 Min. Time Cap:

Partners will complete 100 reps of each movement,

as fast as possible.

Movement 1:

• Elevated Push Ups (20 inch box)

Movement 2:

• Ab Mat Sit-Ups

Movement 3:

• Ring Rows

Movement 4:

• Air Squats

Athletes must complete all 100 reps of the listed movement, before moving onto the next movement. Movements must be completed in the listed order.

1) ELEVATED PUSH UPS:

The athlete’s body must be in a full plank position (no hips elevated). The athlete’s chest must touch the box at the base of the rep, and the athlete’s arms must be fully locked out at the top of the rep. 

2) AB MAT SIT UPS:

The athlete’s hands must touch the ground BEHIND the head at the START of the rep and FINISH the rep TOUCHING the toes, or in front of the toes. 

3) RING ROWS:

The athlete’s feet must break the plane of the rig (will be marked) at all times. At the top of the rep the athlete’s biceps must make contact with the rings. Athlete’s arms must come to full extension at the base of the rep. 

4) AIR SQUATS:

The athlete’s hips must get below parallel at the bottom of the squat, and the hips and knees must be fully extended at the top of the rep. 

For Time with a 16 Min. Time Cap:

Partners will complete 100 reps of each movement,

as fast as possible.

Movement 1:

• ACFT Push-Ups

Movement 2:

• Ab Mat Sit-Ups

Movement 3:

• Chest to Bar Pull-Ups

Movement 4:

• Pistols

Athletes must complete all 100 reps of the listed movement, before moving onto the next movement. Movements must be completed in the listed order.

1) ACFT PUSH UPS:

We will follow the Army Standards mentioned in this video: https://youtu.be/doyxo1eyBEI

2) AB MAT SIT UPS: 

The athlete’s hands must touch the ground BEHIND the head at the START of the rep and FINISH the rep TOUCHING the toes, or in front of the toes. 

3) CHEST TO BAR:

The athlete’s chest MUST make contact with the bar for the rep to count. 

4) PISTOLS:

The athlete’s hips must get below parallel at the bottom of the rep, and the extended leg / heel may NOT touch the ground. The athlete’s standing hip and knee must be fully extended at the top of the movement before the extended foot touches the ground. 

For Time with a 16 Min. Time Cap:

Partners will complete 100 reps of each movement,

as fast as possible.

Movement 1:

• Elevated Push Ups (20 inch box)

Movement 2:

• Ab Mat Sit-Ups

Movement 3:

• Ring Rows

Movement 4:

• Air Squats

Athletes must complete all 100 reps of the listed movement, before moving onto the next movement. Movements must be completed in the listed order.

1) ELEVATED PUSH UPS:

The athlete’s body must be in a full plank position (no hips elevated). The athlete’s chest must touch the box at the base of the rep, and the athlete’s arms must be fully locked out at the top of the rep. 

2) AB MAT SIT UPS:

The athlete’s hands must touch the ground BEHIND the head at the START of the rep and FINISH the rep TOUCHING the toes, or in front of the toes. 

3) RING ROWS:

The athlete’s feet must break the plane of the rig (will be marked) at all times. At the top of the rep the athlete’s biceps must make contact with the rings. Athlete’s arms must come to full extension at the base of the rep. 

4) AIR SQUATS:

The athlete’s hips must get below parallel at the bottom of the squat, and the hips and knees must be fully extended at the top of the rep. 

1 Snatch + 1 Overhead squat

1-min Stations:

45 sec. to lift

15 sec. transition to the next station

• 45/35
• 55/45
• 75/55
• 95/65
• 105/75
• 115/80
• 125/85
• 135/95

Tie Breaker: single under reps

Both team members will be moving through the ladder, side by side, at the same time. 

The athlete can complete the initial snatch any way they want (does not have to be power). Regardless of what the first snatch is, it MUST be followed by an overhead squat. THIS MEANS: A Full (Squat) Snatch DOES NOT count as a snatch plus the squat. 

If the athlete opts to complete a Full (Squat) Snatch to get the barbell overhead, they must STILL follow the initial movement with an overhead squat for the set to count. 

If the athlete hits both lifts, they will get max points for that station and transition to the next station. 

If the athlete either; A) Attempts and FAILS the lift and has time left on the clock, or B) Opts to not attempt the lift there will be a Single-Under tie breaker option.

The athlete will then pick up their jump rope and single-under for total reps. 

If single-unders are attempted, that will be the final station for that athlete. 

NOTE: If one athlete on the team misses their lifts and / or completes single-unders for the tie breaker, and the other hits their lifts, the teammate who hit the lifts will continue until they miss a set or complete the ladder. 

1 Snatch + 1 Overhead squat

1-min Stations:

45 sec. to lift

15 sec. transition to the next station

• 95/65
• 115/80
• 135/95
• 145/100
• 155/105
• 165/115
• 175/125
• 185/135

Tie Breaker: double under reps

Both team members will be moving through the ladder, side by side, at the same time. 

The athlete can complete the initial snatch any way they want (does not have to be power). Regardless of what the first snatch is, it MUST be followed by an overhead squat. THIS MEANS: A Full (Squat) Snatch DOES NOT count as a snatch plus the squat. 

If the athlete opts to complete a Full (Squat) Snatch to get the barbell overhead, they must STILL follow the initial movement with an overhead squat for the set to count. 

If the athlete hits both lifts, they will get max points for that station and transition to the next station. 

If the athlete either; A) Attempts and FAILS the lift and has time left on the clock, or B) Opts to not attempt the lift there will be a Double Under tie breaker option.

The athlete will then pick up their jump rope and double under for total reps. 

If double-unders are attempted, that will be the final station for that athlete. 

NOTE: If one athlete on the team misses their lifts and / or completes double-unders for the tie breaker, and the other hits their lifts, the teammate who hit the lifts will continue until they miss a set or complete the ladder. 

1 Snatch + 1 Overhead squat

1-min Stations:

45 sec. to lift

15 sec. transition to the next station

• 45/35
• 55/45
• 75/55
• 95/65
• 105/75
• 115/80
• 125/85
• 135/95

Tie Breaker: single under reps

Both team members will be moving through the ladder, side by side, at the same time. 

The athlete can complete the initial snatch any way they want (does not have to be power). Regardless of what the first snatch is, it MUST be followed by an overhead squat. THIS MEANS: A Full (Squat) Snatch DOES NOT count as a snatch plus the squat. 

If the athlete opts to complete a Full (Squat) Snatch to get the barbell overhead, they must STILL follow the initial movement with an overhead squat for the set to count. 

If the athlete hits both lifts, they will get max points for that station and transition to the next station. 

If the athlete either; A) Attempts and FAILS the lift and has time left on the clock, or B) Opts to not attempt the lift there will be a Single-Under tie breaker option.

The athlete will then pick up their jump rope and single-under for total reps. 

If single-unders are attempted, that will be the final station for that athlete. 

NOTE: If one athlete on the team misses their lifts and / or completes single-unders for the tie breaker, and the other hits their lifts, the teammate who hit the lifts will continue until they miss a set or complete the ladder. 

- You go / I go each movement -

11 minute time cap

• 11 Calories on the Assault Bike
• 11 Deadlifts 95/65
• 11 Hang Power Cleans
• 11 Front Squats
• 11 Shoulder-to-Overheads
• 11 Knees to 90
• 11 Hand Release Push Ups
• 11 Calories on the Ski Erg
• 11 Box Step-up and Overs 24/20

This Chipper is a "You Go/I Go" style partner WOD, with an 11 minute time cap.

Partner 1 will complete ALL 11 REPS of movement 1, then Partner 2 will complete ALL 11 REPS of the same movement, before Partner 1 is able to move onto the next movement.

Your score for this workout will be your time completed. IF the team does not complete the WOD in under the 11 minute time cap, 1 second will be added for every rep not completed.

• Deadlifts: Barbell must touch ground at the bottom of the movement, and athlete must have full hip extension at the top of the movement
• Hang power cleans: Start at the top of the knee and finish with full hip and knee extension with the barbell in the front rack position.
• Front squats: Must get below parallel, and must reach full extension at the top.
• Shoulder to overhead: Requires a FULL lockout overhead, with full hip and knee extension before the barbell descends.
• Knees to 90: Feet must break the plane of the rig at the bottom of the movement, and BOTH KNEES must get to, at least, 90 degrees at the top of the movement.
• Hand Release Push Ups: Standards will follow this video:

  Deadlifts: Barbell must touch ground at the bottom of the movement, and athlete must have full hip extension at the top of the movement

  Hang power cleans: Start at the top of the knee and finish with full hip and knee extension with the barbell in the front rack position.

  Front squats: Must get below parallel, and must reach full extension at the top.

  Shoulder to overhead: Requires a FULL lockout overhead, with full hip and knee extension before the barbell descends.

  Knees to 90: Feet must break the plane of the rig at the bottom of the movement, and BOTH KNEES must get to, at least, 90 degrees at the top of the movement.

  Hand Release Push Ups: Standards will follow this video: https://www.youtube.com/watch?v=kHtt49_Pljw

  Box Step Overs: Hands can't touch the box. Both feet MUST to touch the box.

  ">https://www.youtube.com/watch?v=kHtt49_Pljw
• Box Step Overs: Hands can't touch the box. Both feet MUST to touch the box.

- You go / I go each movement -

11 minute time cap

• 11 Calories on the Assault Bike
• 11 Deadlifts 135/95
• 11 Hang Power Cleans
• 11 Front Squats
• 11 Shoulder-to-Overheads
• 11 Toes-to-Bar
• 11 HAndstand push ups
• 11 Calories on the Ski Erg
• 11 Box Jump overs 30/24

This Chipper is a "You Go/I Go" style partner WOD, with an 11 minute time cap.

Partner 1 will complete ALL 11 REPS of movement 1, then Partner 2 will complete ALL 11 REPS of the same movement, before Partner 1 is able to move onto the next movement.

Your score for this workout will be your time completed. IF the team does not complete the WOD in under the 11 minute time cap, 1 second will be added for every rep not completed.

• Deadlifts: Barbell must touch ground at the bottom of the movement, and athlete must have full hip extension at the top of the movement
• Hang power cleans: Start at the top of the knee and finish with full hip and knee extension with the barbell in the front rack position.
• Front squats: Must get below parallel, and must reach full extension at the top.
• Shoulder to overhead: Requires a FULL lockout overhead, with full hip and knee extension before the barbell descends.
• Toes to bar: Feet must break the plane of the rig at the bottom of the movement, and BOTH FEET must touch the rig at the top of the movement.
• Handstand push ups: Must complete with FULL arm extension at the top of the rep, and be CONTROLLED (if you bounce off the wall before lockout, it will be a no rep).
• Box Jump Overs: Hands can't touch the box. Both feet MUST to touch the box. Must jump on / can step off.

- You go / I go each movement -

11 minute time cap

• 11 Calories on the Assault Bike
• 11 Deadlifts 95/65
• 11 Hang Power Cleans
• 11 Front Squats
• 11 Shoulder-to-Overheads
• 11 Knees to 90
• 11 Hand Release Push Ups
• 11 Calories on the Ski Erg
• 11 Box Step-up and Overs 24/20

This Chipper is a "You Go/I Go" style partner WOD, with an 11 minute time cap.

Partner 1 will complete ALL 11 REPS of movement 1, then Partner 2 will complete ALL 11 REPS of the same movement, before Partner 1 is able to move onto the next movement.

Your score for this workout will be your time completed. IF the team does not complete the WOD in under the 11 minute time cap, 1 second will be added for every rep not completed.

• Deadlifts: Barbell must touch ground at the bottom of the movement, and athlete must have full hip extension at the top of the movement
• Hang power cleans: Start at the top of the knee and finish with full hip and knee extension with the barbell in the front rack position.
• Front squats: Must get below parallel, and must reach full extension at the top.
• Shoulder to overhead: Requires a FULL lockout overhead, with full hip and knee extension before the barbell descends.
• Knees to 90: Feet must break the plane of the rig at the bottom of the movement, and BOTH KNEES must get to, at least, 90 degrees at the top of the movement.
• Hand Release Push Ups: Standards will follow this video:

  Deadlifts: Barbell must touch ground at the bottom of the movement, and athlete must have full hip extension at the top of the movement

  Hang power cleans: Start at the top of the knee and finish with full hip and knee extension with the barbell in the front rack position.

  Front squats: Must get below parallel, and must reach full extension at the top.

  Shoulder to overhead: Requires a FULL lockout overhead, with full hip and knee extension before the barbell descends.

  Knees to 90: Feet must break the plane of the rig at the bottom of the movement, and BOTH KNEES must get to, at least, 90 degrees at the top of the movement.

  Hand Release Push Ups: Standards will follow this video: https://www.youtube.com/watch?v=kHtt49_Pljw

  Box Step Overs: Hands can't touch the box. Both feet MUST to touch the box.

  ">https://www.youtube.com/watch?v=kHtt49_Pljw
• Box Step Overs: Hands can't touch the box. Both feet MUST to touch the box.