Override Off The Tracks Vol. 2.0

Override Off The Tracks Workout 3: “End Of The Line” 

RX 

8min AMRAP

50 Synchro Wall Balls (20/14)

50 Synchro TTB

In Remaining Time Max Cals Bike (RX)

*SCORE = Total Number of Reps Completed at the 8min Mark

SCALED

8min AMRAP

50 Synchro Wall Balls (14/12) 

50 Synchro Sit Ups

In Remaining Time Max Cals Row (SCALED)

*SCORE = Total Number of Reps Completed at the 8min Mark

Workout Flow:

At the start of 3,2,1 go both athletes will pick up their wall balls and begin 50 Synchronized Wall Balls. (Synchronization is at the bottom of the squat AND hitting the target.) Once 50 reps of the wall balls are complete the athletes will then move to the pull up bar and complete 50 Synchronized TTB/Sit Ups (Synchronization occurs with all 4 feet hitting the bar at the same time for the TTB and both hands touching the floor and feet for the sit up). At the completion of 50 reps of TTB (Sit Ups) the athletes will then work to accumulate as many calories as possible in the remaining time of the 8min AMRAP. Score for this workout will be the total number of Repetitions completed

Movement Standards:

Wall Balls:

In the wall ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a ‘no-rep’. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. *NOTE Synchronization of the wall ball occurs at the bottom of the squat AND at the target!!

Toes To Bar:

In the toes-to-bar, both athletes must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted. *NOTE Synchronization for the TTB occurs when ALL 4 feet come into contact with the bar inside the hands at the same time. 

Sit Up:

For the Sit-Up the rep begins with the athlete seated with hands touching the feet. The athlete must then lay back with the butt and back in contact with the floor, feet anchored, and hands touching the floor above the head. After touching the floor above the head the athlete will sit up back to the starting position. The rep is credited when the hands touch the feet. *NOTE Synchronization for the Sit-up Occurs with both partners touching the feet to start the rep, both partners hands touching the floor above their head at the same time and touching the feet again at the same time to complete the rep.

Override Off The Tracks Workout 2a/2b: “Ironworks”

RX

On a 14min Clock

Both partners complete in a relay style:

3-2-1 Rope Climbs

12-9-6 OH Squats (135/95)

*In the remaining time both partners establish a 1RM Snatch

*NOTE - There is an 8min Time Cap on Part 1

SCALED

On a 14min Clock

Both partners complete in a relay style:

12-9-6 

Pull Ups

Front Squats (135/95)

*In the remaining time both partners establish a 1RM Clean

*NOTE - There is an 8min Time Cap on Part 1

Score 2a = Time for both partners to complete the relay

Score 2b = Total weight of each partners’ heaviest successful lift

Workout Flow:

At the start of 3,2,1 Athlete 1 will begin their portion of the workout with 3 Rope Climbs (12 Pull Ups) then proceed to 12 OH Squats (Front Squats). Upon completion of 12 Squats the athlete will then move back to the rope (pull up bar) for 2 rope climbs (9 pull ups). Then back to the bar for 9 OH Squats (Front Squats). Round three will conclude with 1 Rope Climb (6 pull Ups) and 6 OH Squats (Front Squats). Once complete partner 1 will tag in partner 2 to begin their relay following the same rep scheme and flow as partner one. Once both partners have completed the relay they will then move to the max lift. RX will use the remaining time to establish a 1RM Snatch. Scaled will use the remaining time to establish a 1RM Clean. At the 12min mark the workout is complete. 

Score 2a = Time for both partners to complete the relay

Score 2b = Total weight of each partners’ heaviest successful lift

Override Off The Tracks Workout 2a/2b: “Ironworks”

RX

On a 14min Clock

Both partners complete in a relay style:

3-2-1 Rope Climbs

12-9-6 OH Squats (135/95)

*In the remaining time both partners establish a 1RM Snatch

*NOTE - There is an 8min Time Cap on Part 1

SCALED

On a 14min Clock

Both partners complete in a relay style:

12-9-6 

Pull Ups

Front Squats (135/95)

*In the remaining time both partners establish a 1RM Clean

*NOTE - There is an 8min Time Cap on Part 1

Score 2a = Time for both partners to complete the relay

Score 2b = Total weight of each partners’ heaviest successful lift

Workout Flow:

At the start of 3,2,1 Athlete 1 will begin their portion of the workout with 3 Rope Climbs (12 Pull Ups) then proceed to 12 OH Squats (Front Squats). Upon completion of 12 Squats the athlete will then move back to the rope (pull up bar) for 2 rope climbs (9 pull ups). Then back to the bar for 9 OH Squats (Front Squats). Round three will conclude with 1 Rope Climb (6 pull Ups) and 6 OH Squats (Front Squats). Once complete partner 1 will tag in partner 2 to begin their relay following the same rep scheme and flow as partner one. Once both partners have completed the relay they will then move to the max lift. RX will use the remaining time to establish a 1RM Snatch. Scaled will use the remaining time to establish a 1RM Clean. At the 12min mark the workout is complete. 

Score 2a = Time for both partners to complete the relay

Score 2b = Total weight of each partners’ heaviest successful lift

Override Off The Tracks Workout 1:“The Pain Train”

For Time:

Partner 1 Completes:

50 Box Jump Overs / Box Step Overs (Scaled)

40 Deadlifts (225/155)

30 SA DB Hang Clean + Jerk (50/35 - Switching every 5 reps)

20 Burpees Over Bar

THEN

800m Run (together)

THEN

Partner 2 Completes

20 Burpees Over bar 

30 SA DB Hang Clean + Jerk (50/35 - Switching every 5 reps)

40 Deadlifts (225/155)

50 Box Jump Overs / Box Step Overs (Scaled)

TIME CAP: 22min

RX Weights:(225/155) (50/35)

Scaled Weights: (185/125) (35/25) 

Workout Flow:

At the start of 3,2,1 Athlete 1 will begin the chipper with 50 Box Jump Overs. Once 50 Box Jump Overs are complete the athlete will move into 40 Deadlifts. After 40 deadlifts are completed the athlete will move to 30 Single Arm DB Hang Clean and Jerks. *Reps for the DB Hang Clean and Jerk will be done switching hands every 5 reps. At the completion of 30 Single arm DB Hang Clean and Jerks, the athlete will perform 20 Burpees Over The Bar. (These will be done like burpees over the worm for a visual representation)

Once 20 burpees are completed,  partner 2 will begin the workout and both partners will move outside following the entering/ exiting running loop for their 800m Run. For the 800m Run, both partners must run together down and around the orange safety cone before the bridge and then run all the way back past the gym down to the second orange cone (behind Deziel Paving) and then return running back into the gym. When entering the gym athletes must follow the entering/ exiting loop to return back to their square.  

Once the 800m run is finished both partners will return to their designated square. At this point partner 1 is finished with their portion of the workout and partner 2 will begin working through the chipper in the reverse order. *NOTE partner 2 cannot start their portion of the workout until both partners have completed the run and returned to their designated squares. 

Athlete 2 will then complete the remainder of the chipper in reverse order. Athlete 2 will then move into 20 Burpees Over the Bar, 30 Single Arm DB Hang Clean and Jerks, 40 Deadlifts and 50 Box Jump Overs. (Following the same movement standards as Athlete 1) Time is recorded once athlete 2 finishes the 50 reps of the box jump overs. 

*If a time cap is hit the score will be the total number of reps completed at the time of the CAP. *The tiebreak for this workout is the time it takes for both athletes to finish the 800m run and return to their designated square!

**After 4 Scores Entered - TOP 4 Teams Advance To FINAL**

In a relay format both partners complete:
 
 
RD.1 Top 4 Teams - 3min CAP
 
10 HSPU
 
3 Cleans (Weight TBD)
 
 
 
1min Reset
 
 
 
RD.2 Top 3 Teams - 3min CAP
 
10 HSPU
 
3 Cleans at (weight TBD)
 
 
 
1min Reset
 
 
 
RD.3 Top 2 Teams - 3min CAP
 
10 HSPU
 
3 Cleans at (Weight TBD)