Pyromania 8

Pyromania 8 workout 1

"DECK OF DEATH"

At 3,2,1 GO! Athletes will advance to their deck of cards and flip the first card then perform the number of reps of the movement indicated. For example: 10 of hearts = 10 synchronized burpees over the bar. You can only flip one card at a time and only flip the next one when all the reps are completed. Without giving away too much. This is not a full deck of cards and the cards have been preset to be the same for everyone. Both scaled and Rx are the same, only the load on the bar is different. 

Hearts = Synchronized burpees over the bar

Diamonds = Synchronized deadlifts 115/85 95/65

Clubs = Sync hang power cleans 115/85 95/65

Spades = Sync shoulder to overhead 115/85 95/65

Joker = Hill run (both together)

Timecap: 12 minutes

Burpees are sync at the bottom with both athletes with their chest and thighs on the ground. Step over the bar is allowed for scaled. 2 feet take off for Rx. Deadlifts are sync with the bar at the hips when both athletes have reached full extension. Hang power cleans are sync at the shoulders with both athletes with the bar on the shoulders with elbows past the bar. Shoulder to overhead are sync at the top when both athletes have reached full extension with the bar overhead. Your score is time when you complete the reps on the last card. If you don't finish the workout, your score will be number of reps completed.

The main idea for this workout is that the athletes won't know ahead of time what the next movements are and they won't know how many reps. Judges will have the preset already on their scoring sheet so it will be easy to follow. 

Pyromania 8

Workout 4

"SNATCH N RUN"

Every 2 minutes for 12 minutes, run 200m and a 3 rep max hang snatch. 

At 3,2,1 GO! Athlete 1 will have 2min to run 200m starting from their respective area and find their 3 rep max hang snatch. The snatch is any style, muscle, power, squat and/or split snatch as long as you start from the hang. You have as many attempts as you want within the 2min timeframe. If the bar is off the ground at the 2min mark and you complete the lifts, it will count. Just be aware that it will take precious time away from the next 2min cycle. This will be one athlete working at a time while the other rest and help with loading the bar. Each athletes have 3 2min cycles starting with the female athletes. Failure to complete a full 3 reps constitutes a no-rep and no score will be entered for that cycle. You can stay with the same load or go up but cannot go down. Not to give any strategies away but starting light to make sure you get a score in is key. Then do something you're pretty sure you can bank. For the last attempt, be conservative or swing for the fences. The bar can be loaded with your weight before starting the workout for both the female and male bar. The run will go from the back bay door, around the corner to the back alley and back inside from the front bay door. That way, each teams will get the exact same running distance. Athletes will be able to warm up in the front room and outside in the backyard as well. 

Flow:

1st cycle 0-2min: Female athlete run 200m and with the remaining time establish a 3 rep max hang snatch.

2nd cycle 2-4min: Female athlete 2nd attempt

3rd cycle 4-6min: Female last and 3rd attempt

4th cycle 6-8min: Male athlete first attempt

5th cycle 8-10min: Male athlete 2nd attempt

6th cycle 10-12min: Male athlete last and 3rd attempt

All workout details will be covered before the workout. 

Pyromania 8

Workout 5

"THE FINALS"

On a continuous 14 minute running clock:

0-10 minute: 

150 double under (single unders for scaled)

50 toes to bar (knee raises for scaled)

200ft sled push 235/190 190/145 8x25ft

200ft sandbag carry 150/100 100/50 8x25ft

100ft handstand walk (wheelbarrow for scaled) 4x25ft

10-12min

Rest (the rest is also shared as needed:0)

12-14min (part II)

Max ring muscle ups / ring pull ups for scaled

*Everything is shared as needed. Every 5ft section is worth 1 rep. 200ft = 40 reps. 100ft = 20 reps. This is 2 separate scoring within 1 workout.

At 3,2,1 GO! From 0 to 10min athletes will start their 150 double under (singles) then move to the rig and perform 50 toes to bar (knee raises). Go inside and perform the 200ft sled push, the 200ft sandbag carry and the 100ft handstand walk (wheelbarrow). If all the movements are completed, your score is time to complete. If you're capped, your score is total reps completed. From 10 to 12, you get a much needed rest. Sandbags and sleds will be dragged out of the way. Each team will get its own set of rings and can set up boxes to help reach the rings. From 12 to 14min, athletes will have 2min to accumulate as many ring muscle ups (ring pull ups for scaled) as possible in that 2min timeframe. Your score for this workout is total reps completed. If you don't have muscle ups or pull ups, who knows, you might get your first one. Tiebreak for this workout will also be the time to reach the handstand walk/wheelbarrow so it will be beneficial to go hard in the first part. We entered the 2nd part as a floater for scoring purposes. 

Pyromania 8

"THE FINALS PART II"

Following "THE FINALS PART I"

2min AMRAP

Max ring muscle ups/ring pull ups.

Starting at the 12min mark, athletes will accumulate as many ring muscle ups or ring pull ups as possible in 2min. Your score is the total reps completed. For the ring muscle ups, each rep starts with the athletes hanging on the rings with arms fully extended. Athletes must go through a dip. An uprise and feet going above the rings will constitute in a no rep. The rep finishes when the athlete is on top of the rings in a support position with the arms in line with the straps. This is to avoid getting athletes to do a lockout while falling backward. For the ring pull ups. Kipping or strict is allowed. Athletes will start hanging on the rings with arms fully extended and finishes with the chin clearly over the bottom part of the rings. 

Remember that this workout is scored separately from part I. 

Pyromania 8

Workout 3 *at Confederation park Rosemount community center.

"TRB" (Thrusters/Row/Bike)

20min AMRAP

60 dumbbell thrusters 50/35 35/20 switching every 10 reps

120 calories row switching every 20 reps

Bike laps (the circuit is broken into 4 quarters, each quarter equals 1 rep. 1 full lap is 4 reps, athletes switch every lap)

Your score is the total number of bike laps/reps completed

**We will bring 6 hard tail 16 speed bikes with helmets but if you have your own bike/helmet and prefer to use them, bring them. As long as it doesn't give you an obvious advantage. We have 5 large frames and 1 medium. 

At 3,2,1 GO! Athlete one (any athlete) will perform 10 dumbbell thrusters, once the last rep is completed (dumbbells at lockout overhead), athlete two can start his/her set of 10 thrusters. Alternating every 10 reps until you complete 60 reps total. Then, athlete one will hop on the rower and row 20 calories. Switching every 20 calories until you complete 120 calories. Then one athlete will hop on a bike and complete a full lap of the circuit. The circuit is on grass with a few turns. Nothing technical. After some testing, we found that most can complete a full lap between 1 minute to 1 minute 30sec. That's with a solid effort. Best would be to set the bike seat at a height that doesn't require any adjustments between the 2 athletes. That being said, adjusting the seat is literally a 2sec thing. It's no different than changing the seat on an air bike. Every team will have their own lane assignment and the transitions will happen there. 

Reminder that we will be away from the gym. The location is the Rosemount community center in Confederation park. There's plenty of parking. We will be there around 8am to set everything up. Athlete briefing at 8:30 with the first heat starting at 9am. We will be done at 11. Workout 4 starts at 12. There will be a slight overlap by the time the last heat finishes and the heat 1 for workout 4 starts. 

Attached is a map of the circuit

Pyromania 8 workout 2

"TUG OF WAR"

This is a classic TUG OF WAR. One rope, 2 teams against each other. Best of 3, double elimination style tournament. Rules are simple, pull on the rope until the other team gets across the center line or until your team gets pulled across. No gloves are allowed and wrapping the rope around any part of your body is also not allowed. Chalking your hands is allowed. We'll be using a 12 teams double elimination bracket template for this. Each match will be quick. We won't have a set time for heats. We'll go through each bracket one by one starting with the scaled teams and then the Rx teams.