Resolution Games

WOD 1 - Oregon Trail

Time Cap: 14 minutes

Score: For Time

For time:

40/30 Echo Bike Cals

40 Double DB Box Step Overs

30 Synchro DB Snatches 

100 ft Synchro DB Walking Lunges

30 Synchro DB Snatches 

40 Double Box Step Overs

Rx Plus Division

Echo Bike Cals: 40/30

Double DB Box Step Overs: 50/35 to 20”

SA Overhead DB Walking Lunges

DB Snatches: 50/35

Rx Division

Echo Bike Cals: 40/30

Double DB Box Step Overs: 45/25 to 20”

SA Front Rack DB Walking Lunges

DB Snatches: 45/25

Scaled Division

Echo Bike Cals: 40/30

Double DB Box Step Overs: 35/20 to 20”

SA Farmers Carry DB Walking Lunges

DB Snatches: 35/20

Flow

At the call of “3,2,1…Go!” Partner 1 will begin accumulating the required Cals on the Echo Bike while Partner 2 remains at the start/finish line. There is no minimum work requirement on the Echo Bike and Partners may switch as desired. Once the required Echo Bike Cals have been completed, both Athletes will advance to perform 40 Double DB Box Step Overs, with one Athlete working at a time, sharing the work however they choose. After the 30 DB Box Step Overs have been completed, both Athletes will advance in their lane to perform 30 Synchronized DB Snatches. Both Athletes will then complete 100’ of DB Walking Lunges in a single file line. Each section will be 25’. Upon completion of the DB Walking Lunges, both Athletes will then complete 30 more Synchronized DB Snatches, followed by 40 more Double DB Box Step Overs, once again sharing the work however they choose. The workout is complete once both Athletes cross the start/finish line or time is called. 

The score for this workout will be time to complete or reps accumulated at the time cap. 

Movement Standards

Echo Bike

This is a standard Rogue Echo Bike. Athletes must bike the required number of calories and must stay seated until the target is met.The Athletes may adjust the seat position, but may not touch the monitor.

Double Dumbbell Box Step Over

The Dumbbell Box Step Over rep begins with both feet on the ground and the dumbbells in the Athlete’s hands. When stepping up and over, both feet must come in contact with the top of the box. The rep will be credited when both Athlete’s feet touch the ground on the other side of the box. There is no requirement to stand tall (hips and knees at full extension) while on top of the box. 

Synchro Dumbbell Snatch

The Dumbbell Snatch starts the dumbbell on the ground. The Athlete must lift the dumbbell overhead in one motion. A Clean and jerk is not allowed. Touch-and-go is permitted, however,  bouncing the dumbbell is not allowed. Only one head of the dumbbell needs to make contact with the ground for the repetition to count. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The Athlete may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition. At the top, the Athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the Athlete’s body (“lockout position”). Synchronization occurs and the rep is credited once both Athletes have reached the lockout position. Athletes may not receive any assistance in resetting the dumbbell.

Dumbbell Walking Lunge

The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The Athlete must alternate which foot leads for each rep. The rep is credited when the Athlete reaches the finish position, which is when the feet are together directly underneath the body with the hips and legs at full extension. Shuffling the feet between steps is not permitted. Stepping through to the next lunge without the feet resetting at the finish position is also not permitted. Athletes must be in the finish position with both feet across the line to gain for the distance to be credited. Athletes must switch arms every 25’ segment. Athletes may set the dumbbell down prior to completing the 25’ segment but are not permitted to switch arms until the line to gain has been achieved. 

Overhead Position (Rx Plus Division): A full grip on the handle of the dumbbell must be maintained and the dumbbell must remain overhead for the duration of the lunge. Resting the head of the dumbbell in the hand is not permitted. The dumbbell must remain in line with the Athlete’s shoulder, with the elbow in the locked out position. Stabilizing the dumbbell with the non-working hand during the lunge is not permitted.

Front Rack Position: (Rx Division): A full grip on the handle of the dumbbell must be maintained and the dumbbell must remain in front of the body for the duration of the lunge.  Resting the handle of the dumbbell on the shoulder is not permitted. Resting the dumbbell in the back rack position is not permitted. Stabilizing the dumbbell with the non-working hand during the lunge is not permitted.

Farmers Carry Position: (Scaled Division): A full grip on the handle of the dumbbell must be maintained for the duration of the lunge. Resting the dumbbell on any part of the body is not permitted. Stabilizing the dumbbell with the non-working hand during the lunge is not permitted.

WOD 2 - Tekken

Time Cap: 10 minutes

Score: For Time

Rx Plus I For time:

21-15-9 Synchro Thrusters

7-5-3 Rope Climbs

Rx & Scaled I For time:

21-15-9 Synchro Thrusters

5-4-3 Rope Climbs/Rope Pulls

Rx Plus Division

Thruster: 115/75

Rope Climbs: 7-5-3

Rx Division

Thruster: 95/65

Rope Climbs: 5-4-3

Scaled Division

Thruster: 75/55

Rope Pulls: 5-4-3

Flow

At the call of “3,2,1…Go!”, both Athletes will enter the workout floor to perform 21 Synchronized Thrusters. Upon completion of the Thrusters, one Athlete will move to the rope to begin accumulating Rope Climbs (Scaled Division will perform Rope Pulls). Please refer to your specific division for the required number of Rope Climbs per round. There is no minimum work requirement on the Rope climbs and Athletes may switch as desired. The non-working athlete must wait by the barbell to make the switch for completing rope climbs. After the Rope Climbs/Rope Pulls have been completed, both Athletes will return to their barbells to perform 15 Synchronized Thrusters, then another round of Rope climbs/Rope pulls, followed by 9 more Synchronized Thrusters and one final set of Rope Climbs/Rope Pulls. The workout is complete when both Athletes cross the start/finish line or when time is called. 

The score for this workout will be time to complete or total reps accumulated at the time cap. 

Movement Standards

Synchro Barbell Thruster

The rep begins with the barbell on the ground. The barbell will move from the move from the bottom of a front squat to full lockout overhead in one continuous motion. The hip crease must clearly pass below the top of the knees in the bottom position. A squat clean is permitted provided that the Athlete passes through the bottom position of a front squat (hip crease clearly below the top of the knees) prior to standing up with the barbell. The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended with the barbell directly over or slightly behind the middle of the body. Synchronization occurs at the top of the movement when both Athletes are in the full lockout position overhead. 

Rope Climb

This is a standard rope climb. Athletes may use legs to assist with the ascent. Athletes may also perform legless rope climbs if they prefer. The rep is credited when one hand clearly touches the crossbeam above the rope.

Rope Pulls

The rep begins and ends with the Athlete lying on the ground with both shoulder blades and feet contacting the floor. The Athlete will then perform an arm over arm pull until a full standing position is achieved with knees locked out and hips opened. The Athlete will then perform an arm over descent to the return position, with both shoulder blades on the ground and the feet in contact with the floor.

WOD 3 - Rollercoaster Tycoon

Time Cap: 12 minutes

Score: Total Reps + Cals

AMRAP - 12

Partner 1

15 Deadlifts

12 HSPU

9 Lateral Burpees Over Bar

Partner 2

Max Cal Row

Rx Plus Division

Deadlift: 225/155

HSPU

Rx Division

Deadlift: 185/135

HSPU 

Scaled Division

Deadlift: 155/105

Double DB Push Press: 35/20

Step Overs Permitted

Flow

At the call of “3,2,1…Go!” Partner 1 will step into the Row Erg and begin accumulating calories on the rower, while Partner 2 begins chipping away at a triplet of Deadlifts, Handstand Pushups (Scaled Division will perform Double DB Push Press), and Lateral Burpees Over Bar. Athletes may switch between the rower and the triplet at any point during the workout, with the switch occurring at the rower. All Deadlift reps must be completed before progressing on to the Handstand Pushup/Double DB Push Press, and all Handstand Pushups/DB Push Press must be completed before performing the Lateral Burpees Over Bar. Both Athletes will continue to work on both ends of the workout floor for the duration of the workout, switching between the Row Erg and triplet as desired. 

The score for this workout will be the total reps completed in the triplet and the cals accumulated during the workout time. 

Movement Standards

Row Erg

This is a standard Concept 2 Rower. Both feet must be in the foot cradles to begin accumulating cals. Athletes may adjust the damper on their rower at any time but are not permitted to touch the monitor. 

Deadlift

This is a conventional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the Athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. Touch and go is permitted. Bouncing the barbell into the next rep is not permitted. The use of gymnastic grips or lifting straps is not permitted.

Handstand Pushup

The Athlete must perform handstand pushups with both hands touching the tape line 10 inches from the wall. Any portion of the hands touching the tape line is permitted (fingers okay). The arms must be fully extended and in line with the body before the Athlete may descend. At the bottom of the rep, the head must come in contact with the floor. Each rep begins and ends with the Athlete in the lockout position with both heels in contact with the wall, arms fully extended, and shoulders in line with the body. The feet may be no wider than the width of the hands at any point. Both strict and kipping movements will be allowed.

Lateral Burpee Over Bar

Athletes may jump OR step back in the burpee. The Athlete’s chest and thighs must come in contact with the ground prior to standing back up. At the bottom of the burpee, the Athlete’s head must remain parallel to their barbell. Athletes may jump up or step up out of the burpee. For Rx Plus and Rx Divisions, a two foot take-off is required. Scaled Division will be permitted to step over the barbell. Jumping over the sleeve of the barbell or the plates is not permitted. The rep is credited when both Athletes are on the other side of their respective barbell. Any part of the foot contacting the barbell during the jump or over the bar (step over for Scaled Division) will result in a no rep. If a no rep is called, the Athlete must return to the other side of the barbell. No additional burpee is required, but the Athlete must complete a successful jump over the barbell (step over for Scaled Division).

Double Dumbbell Push Press

The movement begins with both dumbbells on the ground. The Athlete will bring the dumbbells to the shoulders in the front rack position, with the dumbbells in contact with the shoulders and in the frontal plane. The Athlete will dip and drive with the dumbbells in the front rack position. Once the dumbbells leave the shoulders, the hips and knees must remain straight until the dumbbells are in the locked out position overhead, with arms fully extended and the dumbbells in line with or slightly behind the head. No re-dip of the legs will be allowed (push jerk, split, jerk).