Freedom Games 2022

Workout 1A+B: 

A: AMRAP (16 min) 

2 Athletes (Synchronized): 

30 Single DB Front Squat 

30 Single DB Alternating Lunges 

30 Single DB Alternating Snatches 

B: Calorie total on three Bikes (3 Athletes)

Workout Flow: On Go, 3 athletes will start biking for max calories while 2 athletes work on the Synchronized AMRAP. Athletes are allowed to switch positions as they see fit. 

Workout 1A+B: 

A: AMRAP (16 min) 

2 Athletes (Synchronized): 

30 Single DB Front Squat 

30 Single DB Alternating Lunges 

30 Single DB Alternating Snatches 

B: Calorie total on three Bikes (3 Athletes)

Workout Flow: On Go, 3 athletes will start biking for max calories while 2 athletes work on the Synchronized AMRAP. Athletes are allowed to switch positions as they see fit. 

Workout 2: 

Station 1: 

20 rounds of (one athlete completes whole round): 

5 Pull ups/ring rows

10 Push ups

15 Sit Ups

Station 2:

1 round/athlete of:

200m Double KB Farmer’s Carry 

Workout Flow: Teams will break into “sub-teams of 3 members (sub-team A) and 2 members (sub-team B) each subteam starting at a different station. Once the sub-team at station 2 has completed their farmer's carry, the sub-teams will switch stations. This will continue until 20 rounds of the AMRAP are completed or the 12 minute time cap expires.

Station 1 (AMRAP): Sub-team A will work to complete 20 rounds, one athlete completing a whole round at a time until Sub-team B completes the farmer’s carry. Each athlete must complete a whole round of the 5-10-15 before the sub-teams can switch stations. If every athlete completes one round before sub-team B is finished, they may continue doing additional rounds in the same order as they started.

Station 2 (Farmer’s Carry): Athletes at this station will complete the farmer’s carry at the same time. Once every athlete has completed the farmers carry and each member at Station 1 has completed at least one round of the AMRAP, teams will switch stations.

Workout 3A+B: 

A: 1 min - Max Row Cals (each athlete on their own rower)

- :30 sec transition -

B: Max Snatch (each athlete on own bar)

Every 30 Seconds x 15 (3 attempts per athlete)

Workout Flow: On Go, each athlete will start rowing on their own rower. Calories will be added at the end of the minute for Workout 3A score. Athletes will transition (:30) to max snatch where their bar is preloaded with their opening weight. Then athlete 1 will have :30 for their first max snatch attempt. Then athlete 2, 3, 4, 5, 1, 2, etc. until each athlete has had 3 attempts. Heaviest successful lifts of each athlete will be combined for total team score for Workout 3B.

Workout 3A+B: 

A: 1 min - Max Row Cals (each athlete on their own rower)

- :30 sec transition -

B: Max Snatch (each athlete on own bar)

Every 30 Seconds x 15 (3 attempts per athlete)

Workout Flow: On Go, each athlete will start rowing on their own rower. Calories will be added at the end of the minute for Workout 3A score. Athletes will transition (:30) to max snatch where their bar is preloaded with their opening weight. Then athlete 1 will have :30 for their first max snatch attempt. Then athlete 2, 3, 4, 5, 1, 2, etc. until each athlete has had 3 attempts. Heaviest successful lifts of each athlete will be combined for total team score for Workout 3B.