2025 Iron Belle

Workout 1 & 2:
15 Min AMRAP:
Conga Style:
P1: Rest
P2: 20 Wall Ball + 15 Shoulder to Overhead + 10 Toes to Bar
P3: Echo Bike for Calories

P2 dictates when everyone switches stations
2 Scores: AMRAP of Reps & Calories on Bike

RX: 85# & 14# Wall Ball
Intermediate/Masters: 65# & 14# Wall Ball
Scaled: 45# & 10# Wall Ball & 10 Hanging Knee Raises

Flow:

This is a 15 Minute AMRAP with 2 scores. All athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 2 will run out to the Wall Ball, Athlete 3 will run to their Echo Bike, and Athlete 3 will stay at the start pad. Athlete 2 will start on 20 Wall Balls, followed by 15 Shoulder to Overhead (any style accepted), followed by 10 Toes to Bar. As Athlete 2 is working on their portion, Athlete 3 is on the Echo Bike trying to accumulate as many calories as possible. 

Once Athlete 2 is finished with the 20/15/10, then the team gets to rotate. P1 will go to the Wall Ball, P2 will rotate to the Bike, and P3 will rotate to the rest station.

The Athlete that is on the 20/15/10 will dictate when the team rotates each round. They will continue in this fashion for 15 minutes. 

Score 1 will be the total number of repetitions accumulated in the 20/15/10 station. 

Score 2 will be the total number of calories accumulated on the Echo Bike.

Workout 1 & 2:
15 Min AMRAP:
Conga Style:
P1: Rest
P2: 20 Wall Ball + 15 Shoulder to Overhead + 10 Toes to Bar
P3: Echo Bike for Calories

P2 dictates when everyone switches stations
2 Scores: AMRAP of Reps & Calories on Bike

RX: 85# & 14# Wall Ball
Intermediate/Masters: 65# & 14# Wall Ball
Scaled: 45# & 10# Wall Ball & 10 Hanging Knee Raises

Flow:

This is a 15 Minute AMRAP with 2 scores. All athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 2 will run out to the Wall Ball, Athlete 3 will run to their Echo Bike, and Athlete 3 will stay at the start pad. Athlete 2 will start on 20 Wall Balls, followed by 15 Shoulder to Overhead (any style accepted), followed by 10 Toes to Bar. As Athlete 2 is working on their portion, Athlete 3 is on the Echo Bike trying to accumulate as many calories as possible. 

Once Athlete 2 is finished with the 20/15/10, then the team gets to rotate. P1 will go to the Wall Ball, P2 will rotate to the Bike, and P3 will rotate to the rest station.

The Athlete that is on the 20/15/10 will dictate when the team rotates each round. They will continue in this fashion for 15 minutes. 

Score 1 will be the total number of repetitions accumulated in the 20/15/10 station. 

Score 2 will be the total number of calories accumulated on the Echo Bike.

In 8 Mins find a Heavy 15 Rep Max:
30 Heavy Rope Single Unders 
15 Unbroken Hang Power Cleans

Flow:

All athletes will start on the start pad. At the call of 3-2-1 Go, 1 athlete will move to the heavy rope while their teammates stay at the start pad. They will complete 30 Heavy Rope Single Unders. Once complete they will move to their barbell and complete 15 unbroken hang power cleans. Once the bar is picked up off the ground, you are not allowed to set it down or it will not count. 

Each teammate may make as many attempts as they would like but they must first complete 30 heavy rope single unders before. All 15 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 15 reps must be completed before the 8 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 8 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.

Workout 4 & 5:
In 3 Mins Find Max Reps:
Deadlift

RX: 225# 
Intermediate/Masters: 155#
Scaled: 105#

1 Min Rest

3 Rounds (2 working, 1 resting)

16 Synchro DB Snatch 

16 Synchro DB Box Step Overs

16 Synchro Burpee to Plate

*8 Min Cap

RX: 35#
Intermediate/Masters: 25#
Scaled: 15#

Flow:

All athletes will start on the start pad. At the call of 3-2-1 Go, 1 athlete will run to their barbell to start chipping away at deadlifts. Athletes may switch out at any time. The team will have 3 minutes to get as many deadlifts as possible. 

Score for Event 4 is the total number of deadlifts completed in 3 minutes. 

Once 3 mintues hits, everyone will have a 1 minute mandatory rest then event 5 will start.

Event 5 will start with athletes back on their start pad. This is a 3 round workout where there will always have 2 athletes working while 1 athlete is resting. Athletes may switch out teammates at any time.

At the call of 3-2-1 Go, 2 athletes will run out to complete 16 Synchro DB Snatch. The synchro will be at the top of the movement with the DB overhead and locked out, with the hips and knees as well locked out. They may switch arms whenever they would like. 

This workout will always have 2 athletes working while 1 athlete is resting. Athletes may switch out teammates at any time.

Once all 16 are complete, the team will move to complete 16 Synchro DB Box Step Overs, with the rep counting when both athletes feet are on the other side of the box. The DB may be held any way.

Once all 16 are complete, the team will move to 16 Synchro Burpee to Plate with the synchro happening with their chest and thighs at the bottom of the burpee. They will burpee to a 45# plate. 

They will continue in this fashion until 3 rounds are complete. 

There is an 8 minute time cap on this workout.

Workout 4 & 5:
In 3 Mins Find Max Reps:
Deadlift

RX: 225# 
Intermediate/Masters: 155#
Scaled: 105#

1 Min Rest

3 Rounds (2 working, 1 resting)

16 Synchro DB Snatch 

16 Synchro DB Box Step Overs

16 Synchro Burpee to Plate

*8 Min Cap

RX: 35#
Intermediate/Masters: 25#
Scaled: 15#

Flow:

All athletes will start on the start pad. At the call of 3-2-1 Go, 1 athlete will run to their barbell to start chipping away at deadlifts. Athletes may switch out at any time. The team will have 3 minutes to get as many deadlifts as possible. 

Score for Event 4 is the total number of deadlifts completed in 3 minutes. 

Once 3 mintues hits, everyone will have a 1 minute mandatory rest then event 5 will start.

Event 5 will start with athletes back on their start pad. This is a 3 round workout where there will always have 2 athletes working while 1 athlete is resting. Athletes may switch out teammates at any time.

At the call of 3-2-1 Go, 2 athletes will run out to complete 16 Synchro DB Snatch. The synchro will be at the top of the movement with the DB overhead and locked out, with the hips and knees as well locked out. They may switch arms whenever they would like. 

This workout will always have 2 athletes working while 1 athlete is resting. Athletes may switch out teammates at any time.

Once all 16 are complete, the team will move to complete 16 Synchro DB Box Step Overs, with the rep counting when both athletes feet are on the other side of the box. The DB may be held any way.

Once all 16 are complete, the team will move to 16 Synchro Burpee to Plate with the synchro happening with their chest and thighs at the bottom of the burpee. They will burpee to a 45# plate. 

They will continue in this fashion until 3 rounds are complete. 

There is an 8 minute time cap on this workout.

12 Min AMRAP
Athlete 1: 200m Row
Athlete 2: 10 KB Deadlifts + 10R/10L DB Shoulder to Overhead + 10 Hanging Knee Raises

Girls 8-10: 10# DB & 25# KB
Girls 11-13: 12# DB & 35# KB

6 Rounds: 
30 Single Unders
10 Hang Power Cleans

Girls 8-10: 15# BB
Girls 11-13: 35# BB

6 Min AMRAP
10 Synchro DB Snatch

10 Synchro Box Jump/Step Overs

10 Syncro Burpee to Plate

Girls 8-10: 10# DB & 20" Box
Girls 11-13: 12# DB & 20" Box