TheWORK - Invitational 2023

8 min - AMRAP:

30 rep - Burpees Over The Bar

30 rep - Overhead Squat

30 rep - No Jump Burpees

30 rep - Hang Clean

Barbell:
Intermediate: Men - 50 kg / Women - 30 kg
Beginners: Men - 40 kg / Women - 20 kg

DESCRIPTION:
The workout begins with the athlete standing tall on the starting mat. 
At the call of “3, 2, 1 … GO!” the athlete will start with 30 Burpees Over The Bar. When the athlete finishes with the Burpees OTB, she or he will start with the 30 rep Overhead Squat (Front Squat). After the last repetition is performed in the Squats, the athletes will start with the No Jump Burpees, after that the athletes will proceed to the barbell and perform the the Hang Cleans. If the athletes will finish the Cleans she or he will start over at the Burpees OTB and continue with the rep scheme until the 8 min time cap is over!

The athlete's score is the total number of repetitions that she or he has completed in the workout.

All divisions will perform the workout scheme as it is!
The changes for each division are regarding the barbells weight and that the OH Squat becomes Front Squat for the beginners division! 

10 min - Time Cap:

For time!

Row

Women: 800 m

Men: 1000 m 

DESCRIPTION:

The workout begins with the athlete standing tall on the starting mat behind the Rower. At the call of “3, 2, 1 … GO!” the athlete will start with 800 m/1000 m Row.

After completing part A of the test, the athlete will move directly into part B and in the remaining time the athlete must complete as many repetitions as possible of:

The athlete's score for part A is the time in which she or he has completed the workout.

Time Cap - 10 min:

AMRAP

(In the remaining time after part A has been completed!)

3-6-9-12-15-18-21-24-27-30 rep

Box Jump Overs

C2B Pull Ups

Box:
Intermediate: Men - 60 cm / Women -  50 cm
Beginners: Men - 60 cm / Women - 50 cm

DESCRIPTION:

After completing part A of the test, the athlete will move directly into part B and in the remaining time, she or he must complete as many repetitions as possible of Box Jump Overs (Step Overs) and C2B Pull Ups (Pull Ups;Reverse Body Row) in the designed rep scheme.

First the Athlete will perform 3 rep Box Jump Overs and then will move to 3 rep C2B Pull Ups. After that the athlete will keep adding 3 repetitions to each movement until the time cap is over.

The athlete's score for part B is the total number of repetitions that she or he has completed.

All divisions will perform the workout scheme as it is!
The changes for each division are regarding the C2B Pull Ups where Women Intermediate and Men Beginners will perform normal Pull Ups. Women Beginner will perform Reverse Body Row!

Also the Beginners division is allowed to Step Over the box!

For time!

Time Cap - 8 min:

Women: 0.8 mile/ Men: 1 mile - Bike 

20 rep - OA Devils Press Alternating Hands

40 rep - Toes 2 Bar

Dumbbell:
Intermediate: Men - 20 kg / Women - 12.5 kg
Beginners: Men - 15 kg / Women - 10 kg

DESCRIPTION:

The workout begins with the athlete standing tall on the starting mat behind the bike. 
At the call of “3, 2, 1 … GO!” the athletes will start on the Bike and complete 0.8/1 mile.

After the bike the athletes will move on to the DB and perform 20 rep Devils Press. The athletes will finish the workout with 40 rep T2B.

The athlete's score is the time in which she or he has completed the workout. If the athletes does not finish the workout in the time cap, they will be asked for the total amount of completed repetitions.

All divisions will perform the workout scheme as it is!
The changes for each division are regarding the distance on the Bike, on the weight for the DB's and T2B will become Knee Raises for the Beginners division.