Reindeer Gainz 2024

Every 1:30, 4 Sets:

50M Jerry Can Carry
Set 1+3: Max Weighted Lunges (alternating)
Set 2+4: Max 1-Arm Devils Press 35/25

Jerry Can carry: Athlete will carry 2x jerry cans down 25m and back 25m (total 50m). Athletes must SET cans down. Any dropping will result in a penalty. If cans are dropped and broken during the work portion, cans will be replaced while the clock is running, resulting in potential no reps. 

Weighted Lunges: Athletes will perform max reps alt. lunges holding the DB. Must be alternating legs. knee must touch the floor and full knee & hip extension at the top. Control must be maintained. A no rep will be given if the athlete does not touch knees to floor and full extension of hips and knees is not met at the top of the movement. If the DB is dropped, a no rep will be issued.

1 arm Devils Press: Chest must touch mat; full hip, and elbow extension at the top. DB can be switched on ground, mid body, or overhead. No rep will be issued if the DB is dropped from ANY overhead position. If DB is dropped a no rep will be issued.

Every 1:30, 4 Sets:

50M Jerry Can Carry
Set 1+3: Max Pistols*
Set 2+4: Max 1-Arm Devils Press 50/35

Jerry Can carry: Athlete will carry 2x jerry cans down 25m and back 25m (total 50m). Athletes must SET cans down. Any dropping will result in a penalty. If cans are dropped and broken during the work portion, cans will be replaced while the clock is running, resulting in potential no reps. 

Pistols: Athletes will perform max reps pistols. All athletes will place heel on a 10# metal plate. Must be alternating legs. hip must be below knee crease and full knee & hip extension at the top. Control must be maintained. Athlete can hold foot but not shoelaces. If heel strikes floor, a no rep is issued and that rep must be repeated for credit. 

1 arm Devils Press: Chest must touch mat; full hip, and elbow extension at the top. DB can be switched on ground, mid body, or overhead. No rep will be issued if the DB is dropped from ANY overhead position. 

Every 1:30, 4 Sets:

50M Jerry Can Carry*
Set 1+3: Max Weighted Lunges*
Set 2+4: Max 1-Arm Devils Press 35/25

Jerry Can carry: Athlete will carry 2x jerry cans down 25m and back 25m (total 50m). Athletes must SET cans down. Any dropping will result in a penalty. If cans are dropped and broken during the work portion, cans will be replaced while the clock is running, resulting in potential no reps. 

Goblet Squats: Athletes will perform max reps goblet squats in remaining time. DB must be held at the chest. A rep will be issued when hips are below parallel (knee crease) and full knee & hip extension at the top. Dropping the DB will result in a no rep.

1 arm Devils Press: Chest must touch mat; full hip, and elbow extension at the top. DB can be switched on ground, mid body, or overhead. No rep will be issued if the DB is dropped from ANY overhead position. If DB is dropped a no rep is issued. 

*Each athlete must carry the can 1 way each round. So athletes are together during the carry. 1 athlete with cans, other walking along. 

**Athlete (team members) can switch off the goblet squats and devils' press however needed in the remaining time. 

Every 1:30, 4 Sets:

50M Jerry Can Carry
Set 1+3: Max Pistols
Set 2+4: Max 1-Arm Devils Press 50/35

Jerry Can carry: Athlete will carry 2x jerry cans down 25m and back 25m (total 50m). Athletes must SET cans down. Any dropping will result in a penalty. If cans are dropped and broken during the work portion, cans will be replaced while the clock is running, resulting in potential no reps. 

Pistols: Athlets will perform max reps pistols. Must be alternating legs. hip must be below knee crease and full knee & hip extension at the top. Control must be maintained. Athlete can hold foot but not shoelaces. If heel strikes floor, a no rep is issued and that rep must be repeated for credit. 

1 arm Devils Press: Chest must touch mat; full hip, and elbow extension at the top. DB can be switched on ground, mid body, or overhead. No rep will be issued if the DB is dropped from ANY overhead position. 

For Time:
12 Lateral Burpees over Bar
15-12-9-6
Power Snatch*
*Set 1 & 2: 85/65

Set 3 & 4: 105/75

Athletes will begin with back touching wall. On 321 Go, athlete will approach barbell and begin burpees. 

Lateral Burpees over bar: Athlete must be parallel to the barbell. Chest must fully contact the ground. Athlete then jumps over barbell. both feet must be in the air at the same time.  Feet may not contact the bar or a no rep will be issued. 

Power Snatch: Each rep will start on the ground. Bar must end overhead with elbows in a fully extended position over head. Hips and knees must be fully extended before barbell is returned to the ground. A no rep will be issued if the bar is brought down before full extension overhead is met. If bar does not touch the ground on each rep, a no rep will be issued. NO throwing the barbell from overhead at any weight. 

After the last Power Snatch athletes have to run to the wall for time to be called. 

Bars for Intermediate athletes will be pre-loaded

For Time:
12 Lateral Burpees over Bar
15-12-9-6
Power Snatch*
*95/65, 115/85, 135/105, 155/115

Athletes will begin with back touching wall. On 321 Go, athlete will approach barbell and begin burpees. 

Lateral Burpees over bar: Athlete must be parallel to the barbell. Chest must fully contact the ground. Athlete then jumps over barbell. both feet must be in the air at the same time.  Feet may not contact the bar or a no rep will be issued. 

Power Snatch: Each rep will start on the ground. Bar must end overhead with elbows in a fully extended position over head. Hips and knees must be fully extended before barbell is returned to the ground. A no rep will be issued if the bar is brought down before full extension overhead is met. If bar does not touch the ground on each rep, a no rep will be issued. NO throwing the barbell from overhead at any weight. 

After the last Power Snatch athletes have to run to the wall for time to be called. 

*Athletes will be responsible for loading the 2nd and 3rd weights. First and final weight will be pre-loaded. 

For Time:
12 Synchro Bar Facing Burpees over Bar
15-12-9-6
Power Snatch*
Set 1 & 2 @75/55 

Set 3 & 4 @95/65

Athletes will begin with back touching wall. On 321 Go, athlete will approach barbell and begin burpees. 

Bar Facing Burpees over bar: Athlete must be facing  the barbell on the same side. Both athlete's Chest must fully contact the ground together. Athletes then jumps or step over barbell.  Feet may not contact the bar or a no rep will be issued. 

Power Snatch: Each rep will start on the ground. Bar must end overhead with elbows in a fully extended position over head. Hips and knees must be fully extended before barbell is returned to the ground. A no rep will be issued if the bar is brought down before full extension overhead is met. If bar does not touch the ground on each rep, a no rep will be issued. NO throwing the barbell from overhead at any weight. 

After the last Power Snatch athletes have to run to the wall for time to be called. 

Teams: Athletes will do burpees together and switch every 3 reps on snatches

Barbells will be pre-loaded for athletes.

For Time:
12 Lateral Burpees over Bar
15-12-9-6
Power Snatch*
*95/65, 115/75, 125/85, 135/95

Athletes will begin with back touching wall. On 321 Go, athlete will approach barbell and begin burpees. 

Lateral Burpees over bar: Athlete must be parallel to the barbell. Chest must fully contact the ground. Athlete then jumps over barbell. both feet must be in the air at the same time.  Feet may not contact the bar or a no rep will be issued. 

Power Snatch: Each rep will start on the ground. Bar must end overhead with elbows in a fully extended position over head. Hips and knees must be fully extended before barbell is returned to the ground. A no rep will be issued if the bar is brought down before full extension overhead is met. If bar does not touch the ground on each rep, a no rep will be issued. NO throwing the barbell from overhead at any weight. 

After the last Power Snatch athletes have to run to the wall for time to be called. 

*Athletes will be responsible for loading the 2nd and 3rd weights. First and final weight will be pre-loaded. And explanation will be had.

1:00 AMRAP

Max Cals Echo Bike

After part A, athletes will get a 3:00 rest.

Athletes will begin with hand touching Box. On 321, Go, athletes will approach their Echo Bike and start pedaling. 

Max calories wins!

1:00 AMRAP

Max Cals Echo Bike

After part A, athletes will get a 3:00 rest.

Athletes will begin with hand touching Box. On 321, Go, athletes will approach their Echo Bike and start pedaling. 

Max calories wins!

2:00 AMRAP 

Max Cals Echo Bike

After part A, athletes will get a 3:00 rest.

Athletes will begin with hand touching Box. On 321, Go, athletes will approach their Echo Bike and start pedaling. For teams, the AMRAP will be 2:00, athletes switching every :30 seconds. 

Max calories wins!

1:00 AMRAP

Max Cals Echo Bike

After part A, athletes will get a 3:00 rest.

Athletes will begin with hand touching Box. On 321, Go, athletes will approach their Echo Bike and start pedaling. 

Max calories wins!

For Load:
1-1-1-1
1 Power or Squat Clean
1 Front Squat
1 S2OH

Time Cap: 12:00

Athletes will complete a full complex (3 movements) without dropping the bar. 4 tries are allowed within a 12:00 time domian. The heaviest completed complex will be the athlete's score. Teams will have a combined score of each athlete's heaviest successful complex.

Cleans: can be power or squat, taken from the floor. Elbows must clearly be in front of the bar at the top of the lift. Full extension of hips and knees. 

Front Squat: After completion (good rep) of Clean, athlete will perform 1 Front squat, hip crease must be below knee (below 90 degrees) and fully extend knees and hips at top. 

Shoulder to Overhead: Upon completion of a good front squat rep, athlete will perform a shoulder to overhead. This may be any press, push press, jerk needed. Full extenstion of shoulder and elbow at top overhead position. Once judge calls a good rep, athlete may drop the bar.

For Load:
1-1-1-1
1 Power or Squat Clean
1 Front Squat
1 S2OH

Time Cap: 12:00

Athletes will complete a full complex (3 movements) without dropping the bar. 4 tries are allowed within a 12:00 time domian. The heaviest completed complex will be the athlete's score. Teams will have a combined score of each athlete's heaviest successful complex.

Cleans: can be power or squat, taken from the floor. Elbows must clearly be in front of the bar at the top of the lift. Full extension of hips and knees. 

Front Squat: After completion (good rep) of Clean, athlete will perform 1 Front squat, hip crease must be below knee (below 90 degrees) and fully extend knees and hips at top. 

Shoulder to Overhead: Upon completion of a good front squat rep, athlete will perform a shoulder to overhead. This may be any press, push press, jerk needed. Full extenstion of shoulder and elbow at top overhead position. Once judge calls a good rep, athlete may drop the bar.

For Load:
1-1-1-1
1 Power or Squat Clean
1 Front Squat
1 S2OH

Time Cap: 12:00

Athletes will complete a full complex (3 movements) without dropping the bar. 4 tries are allowed within a 12:00 time domian. The heaviest completed complex will be the athlete's score. Teams will have a combined score of each athlete's heaviest successful complex.

Cleans: can be power or squat, taken from the floor. Elbows must clearly be in front of the bar at the top of the lift. Full extension of hips and knees. 

Front Squat: After completion (good rep) of Clean, athlete will perform 1 Front squat, hip crease must be below knee (below 90 degrees) and fully extend knees and hips at top. 

Shoulder to Overhead: Upon completion of a good front squat rep, athlete will perform a shoulder to overhead. This may be any press, push press, jerk needed. Full extenstion of shoulder and elbow at top overhead position. Once judge calls a good rep, athlete may drop the bar.

For Load:
1-1-1-1
1 Power or Squat Clean
1 Front Squat
1 S2OH

Time Cap: 12:00

Athletes will complete a full complex (3 movements) without dropping the bar. 4 tries are allowed within a 12:00 time domain. The heaviest completed complex will be the athlete's score. Teams will have a combined score of each athlete's heaviest successful complex.

Cleans: can be power or squat, taken from the floor. Elbows must clearly be in front of the bar at the top of the lift. Full extension of hips and knees. 

Front Squat: After completion (good rep) of Clean, athlete will perform 1 Front squat, hip crease must be below knee (below 90 degrees) and fully extend knees and hips at top. 

Shoulder to Overhead: Upon completion of a good front squat rep, athlete will perform a shoulder to overhead. This may be any press, push press, jerk needed. Full extenstion of shoulder and elbow at top overhead position. Once judge calls a good rep, athlete may drop the bar.

9:00 AMRAP:

6 Deadlift 225/155

9 Box Jump Overs 24/20

12-18-24-30-36... Wall Balls 20/14

*Rest 3:00 before WOD 3B

Athletes will begin at the wall. On 321 Go athletes will go to their barbell.

Deadlift: There is NO bouncing the bar. Elbows must remain in a fully extended position the entire lift. Athlete must stand bar up fully to the hips. Full extension of knees and hips with shoulder behind the bar. 

Box Jump Overs: 2 footed take off. Rebounding is allowed. 2 feet must land on the box, unless jumping over the entire box. Hands may not touch the box at any time for any jump over. Rep is counted when athlete lands on other side of box. 

Wall Balls: Ball must begin on the ground. Athlete picks up ball and proceeds to squat with hips below parallel (hips lower than knee crease) and then throws the ball to the appropriate target. For men, the ball must touch the middle of the 10' target and women 9' target. It will be a no rep if the ball rolls down the target. No rep if athlete does not meet the proper squat depth. 

9:00 AMRAP:

6 Deadlift 245/165

9 Box Jump Overs 24/20

12-18-24-30-36... Wall Balls 20/14

*Rest 3:00 before WOD 3B

Athletes will begin at the wall. On 321 Go athletes will go to their barbell.

Deadlift: There is NO bouncing the bar. Elbows must remain in a fully extended position the entire lift. Athlete must stand bar up fully to the hips. Full extension of knees and hips with shoulder behind the bar. 

Box Jump Overs: 2 footed take off. Rebounding is allowed. 2 feet must land on the box, unless jumping over the entire box. Hands may not touch the box at any time for any jump over. Rep is counted when athlete lands on other side of box. 

Wall Balls: Ball must begin on the ground. Athlete picks up ball and proceeds to squat with hips below parallel (hips lower than knee crease) and then throws the ball to the appropriate target. For men, the ball must touch the middle of the 10' target and women 9' target. It will be a no rep if the ball rolls down the target. No rep if athlete does not meet the proper squat depth. 

9:00 AMRAP:

6 Deadlift 275/185

9 Box Jump Overs 24/20

12-18-24-30-36... Wall Balls 20/14

*Rest 3:00 before WOD 3B

Athletes will begin at the wall. On 321 Go athletes will go to their barbell.

Deadlift: There is NO bouncing the bar. Elbows must remain in a fully extended position the entire lift. Athlete must stand bar up fully to the hips. Full extension of knees and hips with shoulder behind the bar. 

Box Jump Overs: 2 footed take off. Rebounding is allowed. 2 feet must land on the box, unless jumping over the entire box. Hands may not touch the box at any time for any jump over. Rep is counted when athlete lands on other side of box. 

Wall Balls: Ball must begin on the ground. Athlete picks up ball and proceeds to squat with hips below parallel (hips lower than knee crease) and then throws the ball to the appropriate target. For men, the ball must touch the middle of the 10' target and women 9' target. It will be a no rep if the ball rolls down the target. No rep if athlete does not meet the proper squat depth. 

9:00 AMRAP:

6 Deadlift 185/135

9 Box Step Overs 24/20

12-18-24-30-36... Wall Balls 14/12

Work is split however needed! Plan well for this one

*Rest 3:00 before WOD 3B

Athletes will begin at the wall. On 321 Go athletes will go to their barbell.

Deadlift: There is NO bouncing the bar. Elbows must remain in a fully extended position the entire lift. Athlete must stand bar up fully to the hips. Full extension of knees and hips with shoulder behind the bar. 

Box Jump Overs: 2 footed take off. Rebounding is allowed. 2 feet must land on the box, unless jumping over the entire box. Hands may not touch the box at any time for any jump over. Rep is counted when athlete lands on other side of box. 

Wall Balls: Ball must begin on the ground. Athlete picks up ball and proceeds to squat with hips below parallel (hips lower than knee crease) and then throws the ball to the appropriate target. For men, the ball must touch the middle of the 10' target and women 9' target. It will be a no rep if the ball rolls down the target. No rep if athlete does not meet the proper squat depth. 

For Time:

20 T2B

25 Double Unders

20 HSPU (any)

25 Double Unders

20 T2B

15 PullUps

25 Double Unders

20 HSPU (any)

25 Double Unders

15 Pull Ups

10 Chest to Bar Pull Ups

25 Double Unders

20 HSPU (any)

25 Double Unders

10 Chest to Bar Pull Ups

Athletes will begin with back against the wall. On 321 Go athletes will go to the rig and perform Toes to Bar. 

Toes to Bar: A good rep will be counted when the athlete's feet clear the back of the rig and both feet touch the bar at the same time. 

Move to Double Unders: A good rep will be when the rope passes under foot twice.  

Kipping HSPUs:  There will be a mat for each athletes head (not to be removed). Athlete must begin with a kick up to the wall, elbows fully extended and heels touching wall. A good rep will be counted when the athlete's head touches the mat and returns to the start position, arms fully extended and heels touching the wall. Kipping is required. 

If doing strick HSPUs.........

Strict HSPU: There will be a mat for each athletes head (not to be removed). Athlete must begin with a kick up to the wall, elbows fully extended and heels touching wall. A good rep will be counted when the athlete's head touches the mat and returns to the start position, arms fully extended and heels touching the wall. No kipping allowed. 

Athlete returns to double unders then completes the set with Toes to Bar at the rig. 

Athlete will  begin 15  pull ups. 

Pull Ups: Strict, kipping or butterfly are permitted. A good rep will be counted when the athlete starts in a fully extended arm position and their chin clears the height of the bar. All other movements will be judged as listed above. 

Move to Double Unders: A good rep will be when the rope passes under foot twice.  

Chest to Bar: Strict, kipping or butterfly are permitted. A good rep will be counted when the athlete starts in a fully extended arm position and their chest PHYSICALLY makes contact with the bar. All other movements will be judged as listed above. 

Athlete returns to double unders then completes the set with Chest to Bar at the rig. 

For Time:

20 T2B

25 Double Unders

20 HSPU (any)

25 Double Unders

20 T2B

15 Chest to Bar PullUps

25 Double Unders

20 HSPU (any)

25 Double Unders

15 Chest to Bar Pull Ups

10 Bar Muscle Ups

25 Double Unders

20 HSPU (any)

25 Double Unders

10 bar Muscle Ups

Athletes will begin with back against the wall. On 321 Go athletes will go to the rig and perform Toes to Bar. 

Toes to Bar: A good rep will be counted when the athlete's feet clear the back of the rig and both feet touch the bar at the same time. 

Move to Double Unders: A good rep will be when the rope passes under foot twice.  

Kipping HSPUs:  There will be a mat for each athletes head (not to be removed). Athlete must begin with a kick up to the wall, elbows fully extended and heels touching wall. A good rep will be counted when the athlete's head touches the mat and returns to the start position, arms fully extended and heels touching the wall. Kipping is required. 

If doing strick HSPUs.........

Strict HSPU: There will be a mat for each athletes head (not to be removed). Athlete must begin with a kick up to the wall, elbows fully extended and heels touching wall. A good rep will be counted when the athlete's head touches the mat and returns to the start position, arms fully extended and heels touching the wall. No kipping allowed. 

Athlete returns to double unders then completes the set with Toes to Bar at the rig. 

Athlete will  begin 15 Chest to Bar pull ups. 

Move to Double Unders: A good rep will be when the rope passes under foot twice.  

Chest to Bar: Strict, kipping or butterfly are permitted. A good rep will be counted when the athlete starts in a fully extended arm position and their chest PHYSICALLY makes contact with the bar. All other movements will be judged as listed above. 

Athlete returns to double unders then completes the set with Chest to Bar at the rig. 
Bar Muscle Up: Athletes will perform 10 bar muscle ups at the rig. A good rep will be issued when the athlete reaches full lock out of elbows on top of the rig. Shoulders must also be on top of the rig, not behind. Gliding MU's are not allowed if feet rise above the height of the pull up bar. Kipping or strict allowed. Some semblance of a press out must be noticed by the judge to complete the rep. 

Athlete returns to double unders then completes the set with Bar Muscle Ups at the rig. 

For Time:

20 T2B

25 Double Unders

20 HSPU (kipping)

25 Double Unders

20 T2B

15 Chest to Bar PullUps

25 Double Unders

15 HSPU (strict)

25 Double Unders

15 Chest to Bar Pull Ups

10 Bar Muscle Ups

25 Double Unders

10 HSPU (deficit)*

25 Double Unders

10 bar Muscle Ups

Athletes will begin with back against the wall. On 321 Go athletes will go to the rig and perform Toes to Bar. 

Toes to Bar: A good rep will be counted when the athlete's feet clear the back of the rig and both feet touch the bar at the same time. 

Move to Double Unders: A good rep will be when the rope passes under foot twice.  

Kipping HSPUs:  There will be a mat for each athletes head (not to be removed). Athlete must begin with a kick up to the wall, elbows fully extended and heels touching wall. A good rep will be counted when the athlete's head touches the mat and returns to the start position, arms fully extended and heels touching the wall. Kipping is required. 

Athlete returns to double unders then completes the set with Toes to Bar at the rig. 

Athlete will  begin 15 Chest to Bar pull ups. 

Move to Double Unders: A good rep will be when the rope passes under foot twice.  

Strict HSPU: There will be a mat for each athletes head (not to be removed). Athlete must begin with a kick up to the wall, elbows fully extended and heels touching wall. A good rep will be counted when the athlete's head touches the mat and returns to the start position, arms fully extended and heels touching the wall. No kipping allowed. 

Chest to Bar: Strict, kipping or butterfly are permitted. A good rep will be counted when the athlete starts in a fully extended arm position and their chest PHYSICALLY makes contact with the bar. All other movements will be judged as listed above. 

Athlete returns to double unders then completes the set with Chest to Bar at the rig. 
Bar Muscle Up: Athletes will perform 10 bar muscle ups at the rig. A good rep will be issued when the athlete reaches full lock out of elbows on top of the rig. Shoulders must also be on top of the rig, not behind. Gliding MU's are not allowed if feet rise above the height of the pull up bar. Kipping or strict allowed. Some semblance of a press out must be noticed by the judge to complete the rep. 

*Deficit HSPU: Men will have 2-45# plates - Women 1-45# + 1-10# plate stacked for deficit HSPUs. Start postitioin must be arms fully extended, hands anywhere on the plates, heels toucing wall. On decent, head must come in contact with the floor/pad and a full extension at the top finishing the movement with arms fully extended, heels on the wall with control. 

Athlete returns to double unders then completes the set with Bar Muscle Ups at the rig. 

For Time:

50 Hanging Knee Raises

50 Single Unders

10 Wall Walks (modified)

50 Single Unders

50 Hanging Knee Raises

50 Ring Rows

50 Single Unders

10 Wall Walks (modified)

50 Single Unders

50 Ring Rows

50 Jumping Pull Ups

50 Single Unders

10 Wall Walks (modified)

50 Single Unders

50 Jumping Pull ups

Athletes will begin with back against the wall. On 321 Go athletes will go to the rig and perform Toes to Bar. 

Hanging Knee Raises: A good rep will be counted when the athlete's knees are lifted above hip crease (90 degrees or more). Strict or kipping allowed. At bottom of rep, legs must be fully extended and feet may NOT touch the ground.  

Move to Singel Unders: A good rep will be when the rope passes under foot once.  

Wall Walks:  There will be a mat for each athletes head (not to be removed). Athlete must begin with a kick up to the wall, elbows fully extended and heels touching wall. A good rep will be counted when the athlete's head touches the mat and returns to the start position, arms fully extended and heels touching the wall. Kipping is required. 

Athlete returns to single unders then completes the set with Knee Raises at the rig. 

Athlete will  begin XX Ring Rows. 

Move to Single Unders: A good rep will be when the rope passes under foot once. Move on to Wall Walks, then back to single unders. 

Then on to finish the set with Ring Rows

Ring Rows: Athletes feet must touch and stay on the tape line at the rings. Elbows start fully extended and return to extension. Chest must touch the rings to count as a good rep. Failure to do this will result in a NO rep. Feet coming off the tape line will also result in a no rep.

Jumping Pull Ups: Athletes will stand on a 12" box under the rig. Elbows must be locked out at the bottom of the rep and chin clear the top of the pull up bar. A rep will be awarded when the athlete returns to a locked out elbow position with both feet on the box.  

Move to Single Unders: A good rep will be when the rope passes under foot once. 

Time will be called when the athlete touches the wall (start) position.