Commando Beach Assault

Workout 2

10 Min Time cap

For Time

27-21-15-9-6-3-1

Log Deadlifts

Synchro Log Facing Burpees

On 3, 2, 1, GO. Athletes will move to their log, and begin deadlifting it for 27 reps, once this set has been completed, the athletes will move onto 27 Synchro Log Facing Burpees (SLFB). On completion of this set the athletes will move back to the Deadlifts, this time 21 repetitions. Athletes will move back to 21 SLFB. The athletes will keep repeating this format through the remaining sets. On completion of the final burpee the teams time will be taken. If any reps are remaining it will be the total number of reps at the time cap.

Movement standards:

Deadlift:

The log starts on the ground, the athlete’s hands must be outside the knees; Sumo deadlifts are not allowed. The rep is when the athlete’s hips and knees reach full extension, and head and shoulders are behind the bar on the log. The movement can be done at different speeds however athletes must be in sync at the top of the rep at full extension. The log must touch the floor between each rep. Athletes must place the bar down, not drop from the top of the rep.

Synchro Log Facing Burpees

The athletes will begin the rep stood at full extension facing in towards the log. Athletes will then get down to the floor, chest and quads touching the sand before pressing them selves up jumping or stepping their feet in and then jumping over the log. The sychnro element is when all athletes have reached the other side of the log. At this point the team can conduct their next rep. Athletes may wait for and team members. 

The Final Workout

Each team will start in the prone position. Each team will start on their own whistle. Once the whistle blasts every team member will run around the flag pole and back to a log, if there are no logs left once you return, your team is eliminated. If your team is successful and secures a log then each team will then repeat the same run around the flag but with their log. The first log back will win.

The first team member back can secure the log.

Every time the log is placed down, each team member must conduct 3 x log over burpees.

Not every member has to be on the log.

Workout 3

AMRAP 15

3 Pull Ups *

6 Synchro Hand Release Press Ups *

9 Synchro Squats *

20m Carry (Out And Back)

Workout Description:

On 3, 2, 1, GO. 1 athlete will conduct 3 pull ups, while one athlete is conducting the pull ups, 2 athletes must be off of the floor in however which way they wish. Once the 3 pull ups have been completed, 6 synchro hand release press ups will be completed, with all 5 athletes being in synchro. Athletes will then move into the synchro squats, again this will be all 5 athletes. On completion of the squats, athletes will then complete a 20m carry (as 10m out and back) the first carry will be a fireman’s carry. Once at the turn around point athletes can change how they wish. The remaining athlete must run to the turn-around point and may swap with the athletes when they reach them. Athletes must wait for the rest of their team at the turn around point before setting off to go back. Once athletes return back to their space on the rig, each of the reps will increase by 3 repetitions, (6 pull ups, 9 Synchro Hand Release Press Ups, 12 Synchro squats). Athletes will then conduct their next drag, which will be a reverse drag (following this a seatbelt drag and finally a baby carry). Each time athletes return to the rig the reps will increase by 3 and the drag/carry will change.

Movement standards

Pull Ups:

Athletes must start the rep with straight arms and feet off of the ground. The rep will then be credited when the athletes' chin crosses the plane of the bar at the same time. Once a rep has been completed, the arms must be straightened before going into the next rep. The athletes are not permitted to have any assistance in getting their chin over the plane of the bar. Any variation of a pull up is permitted (strict, kipping and butterfly).

Synchro Hand Release Press Ups:

Elbows must be locked out with the feet no wider than shoulder width. The chest (nipple line or above) must touch the floor, the athletes hands must be lifted completely off the ground and touch their temples. The synchro element is when all five athletes are at the top of the rep with elbows locked out. Movements can be done at different speeds as long as all four athletes are in sync at the top of the rep.

Synchro Squats:

Athletes will start stood at full extension, siting down into a squat in which their hip crease passes below their knees, then standing back up to full extension with knees, hips and shoulders in one line. The synchro element will be at the top of the rep, all athletes must have completed the previous rep before the team can complete the next.

Fireman’s Carry

Athletes will pick their partners up and put them across their shoulders. Athletes will then move forward until they have crossed the line at the 10m turn around point. If an athlete places their partner down, they may not change over. They are not able to step forward from the point they placed their partner down, they must start from behind that point.

Reverse Drag

Athletes will stand behind their partner and place their arms under their armpits and grip their own hands, athletes will then drag their partner backwards to the 10m turn around point. Same as above if they stop dragging their partner, they must start from behind the point they stopped.

Seatbelt Drag

The Athlete will stand in front of their partners, facing towards the 10m point. The partner will place one arm over the athletes shoulder, the other under the other arm and grasp their hands together. The athlete will then drag their partner to the 10m point.

Baby Carry

The athlete will stand with their partner in front of them, they will pick them up in their arms, with the partners arms around the back of the athletes neck.

If in at any point, the athlete being dragged assists their partner they will have to re start the drag

On 3, 2, 1 GO. All 5 athletes will set off on a run to the life boat station, when they arrive at the far end all 5 team members are to go into the prone position (lying flat on the ground) before setting back off down the beach to the start point.

When the athletes arrive back, they will return to the prone position and 4 athletes will set back off to the next flag in, repeating the same process of getting to the prone position. Athletes will then return to the start point.

This process will be repeated, dropping one athlete off, and going to the next flag in. Until one athlete remains. When the final athlete returns all athletes are to be in the prone position, when they join their team in this position, their time will stop.

Athletes are able to swap in and out when their team returns to the start finish point. 

WOD 4

As many rope climbs as possible.