Reindeer Gainz 2023

5 min CAP (Teams)

Partner 1: Max meters on ski Erg

Partner 2: 15 sandbag facing burpees + 12 Sandbag Cleans over shoulder(100/70)

Once Partner 2 is done with movements, Switch places

Standard/Flow:

Athlete 1  will be at a marked line just off the ski erg platform. Athlete 2 will be standing tall facing the bag. At 321, Go! Athlete 1 will perform max meters on ski erg; while Athlete 2 performs 15 bag facing burpees PLUS 12 sandbag cleans. (Bupree 1 or 2 foot take off allowed, can step over; Chest completely touching floor on each burpee). sandbag cleans: must fully Pass over top of shoulder (not off the side). Dipping on the toss over is allowed, as long as there is full extension of the hips. Sandbag will touch floor at completion of EACH rep. Once Athlete 2 has completed both movements (burpees and cleans) they switch places. Score is total meters completed at the time cap.

4:00 AMRAP

12 Sandbag Cleans over shoulder (150/100)*

10 sandbag facing burpees

Max meters Ski Erg

Standard/Flow:

Athlete will be standing tall facing the bag. At 321, Go! Athlete will perform 12 SB cleans over shoulder. *These are clean (toss) over shoulder. Bag must pass over TOP of shoulder (not off the side). Dipping on the toss over is allowed, as long as there is full extension of the hips.  Once SB cleans complete, perform 10 bag facing burpees. (1 or 2 foot take off allowed, must be a jump, NO step over). Chest completely touching floor on each burpee. Once cleans and burpees are completed, max METERS on the ski erg with remining time. Score: Max distance

2 Synchro Wall Walks (Modified)

4 Synchro OHS (75/55)

6 Synchro Power Snatch

8 Synchro Hand Release Push Ups

10 Cal Row (split)

12 synchro KB Goblet Squats (53/35)

140 Single Unders (split)

*Will go as the song goes: 2; 4/2; 6/4/2; 8/6/4/2; 10/8/6/4/2; 12/10/8/6/4/2; 14/12/10/8/6/4/2

Standards: Athletes will start at a line facing the wall. At 321, Go Athletes will perform 2 synchro wall walks. (Hands must start touching the marked line and both feet touching wall; Once feet are on wall (off ground) then hands may begin moving; both hands must crossover the marked line; once both athletes are over the line, then walk out is allowed.  Both Athletes must return to start position before next rep can be performed.). 4 synchro OHS from the floor. (1^st may be a squat snatch. Athletes must be at the top of the movement with lockout) Then back to 2 WWs; 6 synchro power snatch (full lock out at the top; may not hit below parallel for catch). 4 OHS, 2WW; 8 synchro Hand Release Push Ups (athletes will begin in full lockout at top of push up; chests must touch floor before returning to lock out; knees may NOT bend at any time during movement; full lock out of elbows; hands can be where every comfortable for athletes). 6 synchro P.Snatch; 4 synchro OHS; 2 synchro WW. Then 10 Cal Row (split evenly (5/5 cals each; judges may NOT touch screen; screen will be set to cal’s before workout begins) 8 HR Push Ups, 6 synchro P.Snatch, 4 synchro OHS, 2 synchro WW; Onto 12 synchro KB Goblet Squats (KB held in any fashion at chest; athletes must reach full depth in squat; rep counts at the top in full extension of hips and knees with shoulders on TOP of hips). 10 cal row, 8 synchro HR Push Ups, 6 synchro P. Snatch, 4 synchro OHS, 2 synchro WWs; Last round is 140 Single Unders (Split evenly 70/70; Rope must pass under feet once per jump; judges will count out loud; be patient and help count!) 12 a synchro KB squats, 10 cal row; 8 synchro HR Push Ups, 6 synchro P.Snatch, 4 synchro OHS, 2 synchro WWs. Time is called when athletes both returns to start line.

2 Wall Walks

4 OHS (95/65)

6 Power Snatch

8 Handstand Push Ups (any variety) *all athletes will use Ab Mat

10 Cal Row

12/12 Pistols (alternating)

140 Double Unders

*Will go as the song goes: 2; 4/2; 6/4/2; 8/6/4/2; 10/8/6/4/2; 12/10/8/6/4/2; 14/12/10/8/6/4/2

Standards: Athlete will start at a line facing the wall. At 321, Go Athlete will perform 2 wall walks. (Hands must start touching the marked line and both feet touching wall; Once feet are on wall (off ground) then hands may begin walking toward wall; both hands (any part) must touch the 10” line at wall; then walk out is allowed. Athlete must return to start position). 4 OHS from the floor. 1^st may be a squat snatch. Then back to 2 WWs; 6 power snatch (full lock out at the top; may not hit below parallel for catch). 4 OHS, 2WW; 8 HSPU (kipping or strict; head must touch ab mat; heels in contact with wall at the top; full lock out of elbows; hands withing marks on floor). 6 P.Snatch; 4 OHS; 2 WW. Then 10 Cal Row (judges may NOT touch screen; screen will be set to cal’s before workout begins) 8 HSPU, 6P.Snatch, 4 OHS, 2 WW; Onto 12 pistols per leg (must be alternating; 24 total; athlete must be in control at the top of movement; leg extended, heel may not at any point touch ground; must reach full squat depth and return to top with control; full extension of hip, knee and ankle required at top). 10 cal row, 8 HSPU, 6 P. Snatch, 4OHS, 2WWs; Last round is 140 Double Unders (Rope must pass under feet twice per jump; judges will count out loud; be patient and help count!) 12 alt pistols, 10 cal row; 8 HSPU, 6 P.Snatch, 4 OHS, 2 WWs. Time is called when athlete returns to start line. Score: Time

2 Wall Walks

4 OHS (115/80)

6 Power Snatch

8 Deficit Handstand Push Ups (45/25# plates)

10 Cal Row

12/12 Pistols (alternating)

140 Double Unders

*Will go as the song goes: 2; 4/2; 6/4/2; 8/6/4/2; 10/8/6/4/2; 12/10/8/6/4/2; 14/12/10/8/6/4/2

Standards: Athlete will start at a line facing the wall. At 321, Go Athlete will perform 2 wall walks. (Hands must start touching the marked line and both feet touching wall; Once feet are on wall (off ground) then hands may begin walking toward wall; both hands (any part) must touch the 10” line at wall; then walk out is allowed. Athlete must return to start position). 4 OHS from the floor. 1^st may be a squat snatch. Then back to 2 WWs; 6 power snatch (full lock out at the top; may not hit below parallel for catch). 4 OHS, 2WW; 8 Deficit HSPU (45/25# plates; kipping or strict; head must touch floor; heels in contact with wall at the top; full lock out of elbows; hands withing marks on floor). 6 P.Snatch; 4 OHS; 2 WW. Then 10 Cal Row (judges may NOT touch screen; screen will be set to cal’s before workout begins) 8 deficit HSPU, 6P.Snatch, 4 OHS, 2 WW; Onto 12 pistols per leg (must be alternating; 24 total; athlete must be in control at the top of movement; leg extended, heel may not at any point touch ground; must reach full squat depth and return to top with control; full extension of hip, knee and ankle required at top). 10 cal row, 8 deficit HSPU, 6 P. Snatch, 4OHS, 2WWs; Last round is 140 Double Unders (Rope must pass under feet twice per jump; judges will count out loud; be patient and help count!) 12 alt pistols, 10 cal row; 8 deficit HSPU, 6 P.Snatch, 4 OHS, 2 WWs. Time is called when athlete returns to start line. Score: Time

8min AMRAP 

AMRAP 8*

3/6/9/12…….

Pull Ups

Box Step Overs (24/20)

Hang Clean & Jerk (95/65)

*Reps split however needed*

1:00 break to go to…….

STRENGTH**: Establish 4RM Front Squat from Rig

Standard/Flow:

Athletes will begin at the box with 1 hand touching. At 321 Go, athletes will perform 9 Pull ups (any style allowed, BUT chin must be over the bar. Athletes can split these reps however needed) Athlete moves to 7 Box Step Overs (2 feet must touch top of box before exiting) Athlete moves to 5 HANG clean & jerks (Once pulled from the floor, the “hang” position must be established before the 1^st clean is performed. “Hang” position will be ABOVE the knee. Below knee hang will result in a NO REP; full extension at the top of jerk). Reps may be split between partners however needed. Complete as many rounds as possible in 8:00; at the 8:00 mark, all athletes will rest 1:00 – Then 4 rep Front Squat max from Rig. As long as the bar is off rig prior to time, it’s a lift & can count. 4:00 time cap on Front Squat portion – 2 bars will be available. Score 1: Rounds + Reps; Score 2: Weight (combined score from both athlete’s 4RM lift).

8min AMRAP 

AMRAP 8

9 Chest to Bar Pull Ups

7 Box Jump Overs

5 Hang Clean & Jerk (135/95)

1:00 break to go to…….4:00 clock 

STRENGTH: Establish 4RM Front Squat from Rig

Standard/Flow:

Athlete will begin at the box with 1 hand touching. At 321 Go, athlete will perform 9 Chest to Bar Pull ups (any style allowed, BUT chest must PHYSICALLY come in contact with the bar.) Athlete moves to 7 Box Jump Overs (must be a 2 foot take off & jumping over box is allowed) Athlete moves to 5 HANG clean & jerks (Once pulled from the floor, the “hang” position must be established before the 1^st clean is performed. “Hang” position will be ABOVE the knee. Below knee hang will result in a NO REP). Complete as many rounds as possible in 8:00; at the 8:00 mark, all athletes will rest 1:00 – Then 4 rep Front Squat max from Rig. As long as the bar is off rig prior to time, it’s a lift & can count. Score 1: Rounds + Reps; Score 2: Weight of 4RM

AFTER 1:00 break to go to…….4:00 clock

STRENGTH: Establish 4RM Front Squat from Rig

Standard/Flow:

all athletes will rest 1:00 – Then 4 rep Front Squat max from Rig. 

Each athlete will have their own space at the rig. Both athletes on a team can lift at the same time. As long as the bar is off rig prior to time, it’s a lift & can count. Athletes must achieve below parallel squat for every rep. Score 2: Weight of 4RM

AFTER 1:00 break to go to…….

4:00 to establish

STRENGTH: 4RM Front Squat from Rig

Standard/Flow:

all athletes will rest 1:00 – Then 4 rep Front Squat max from Rig. As long as the bar is off rig prior to time, it’s a lift & can count. Full depth of squat must be met (hip crease BELOW parallel) Score 2: # of 4RM (last complete lift)

80 Cal Echo Bike

80 Knee Raises

80 Deadlifts (185/135)

*Break up however you want*

Standard/Flow:

Athletes will begin standing at a marked line behind bike. At 321 Go, athletes will perform 80 reps of each movement DL/Knee Raises/Cal bike. Reps can be broken up however the athletes choose. Deadlifts can be singles, touch and go, etc. but CANNOT be bounced off the floor. Knee raises both feet must pass behind uprights, and both knees must pass above hip at the same time. Time is called once all 240 reps are completed and athletes cross START line.

50 Cal Echo Bike

50 Toes To Bar

50 Deadlifts (205/145)

*Break up however you want*

Standard/Flow:

Athletes will begin standing at a marked line behind bike. At 321 Go, athletes will perform 50 reps of each movement DL/TTB/Cal bike. Reps can be broken up however the athletes choose. Deadlifts can be singles, touch and go, etc. but CANNOT be bounced off the floor. TTB both feet must pass behind uprights, and both feet must touch the bar at the same time. Time is called once all 180 reps are completed and athlete crosses START line. Score Time (14:00 Cap)

60 Cal Echo Bike

60 Toes To Bar

60 Deadlifts (225/155)

*Break up however you want*

Standard/Flow:

Athlete will begin standing at a marked line behind bike. At 321 Go, athlete will perform 60 reps of each movement DL/TTB/Cal bike. Reps can be broken up however the athlete chooses. Deadlifts can be singles, touch and go, etc. but CANNOT be bounced off the floor. TTB both feet must pass behind uprights, and both feet must touch the bar at the same time. Time is called once all 180 reps are completed and athlete crosses START line. Score: Time (14:00 Cap)