Hydra Winter Throwdown

6 min to find a 1RM Jerk 

6 Minutes to find a 1RM Jerk 

6 min to find a 1RM Jerk 

FT:
Partner acid bath

750m Ski

750m Row

1.5km Bike Erg

Split however you'd like. 

750m Ski 

750m Row 

1.5km Bike Erg

12 wall walks buy into 

3 rounds of:

28-20-12 Pull up/C2B/rope climbs

14-10-6 Ground to Overhead @ 135/95-155/105-185/125

28-20-12 Cal Echo Bike

Workout Description/Flow 

The workout will begin with the athletes standing behind the 55” wall walk line. At 3-2-1 go one athlete will go to the ground and start the wall walks. Athletes may switch at any time but only one athlete may work at a time. Once 12 wall walks are completed then the athletes may work their way to the barbell and complete 28 pull ups.. Once completed athletes will then make their way to complete ground to overhead at weight 1. Only one athlete may work at a time, but the non-working athlete may change the barbell to weight 2. Once completed athletes will then complete 28 calories on the Echo Bike, split however you'd like. Once 28 calories are reached, they will make their way back to the rig and complete 20 chest to bar pull ups. Once  completed, athletes will then make their way to the bar to complete 10 ground to overhead at weight 2. Athletes will then complete 20 calories on the Echo Bike. Once the bike is completed, athletes will complete 12 rope climbs. Once completed athletes will make their way back to the bar and complete 6 ground to overhead at weight 3. once completed, athletes will complete the final 12 calories and once the monitor reads 12, time will be stopped and workout is completed. 

28-20-12 Knee Raises/Wall Walks/Sit to stand ropes

28-20-12 Ground to Overhead @ 55/75-65/95-85/125

28-20-12 Cal Echo Bike

FT:
Partner acid bath

750m Ski

750m Row

1.5km Bike Erg

Split however you'd like. 

750m Ski 

750m Row 

1.5km Bike Erg

12 wall walks buy into 

3 rounds of:

28-20-12 Pull up/C2B/rope climbs

14-10-6 Ground to Overhead @ 135/95-155/105-185/125

28-20-12 Cal Echo Bike

Workout Description/Flow 

The workout will begin with the athletes standing behind the 55” wall walk line. At 3-2-1 go one athlete will go to the ground and start the wall walks. Athletes may switch at any time but only one athlete may work at a time. Once 12 wall walks are completed then the athletes may work their way to the barbell and complete 28 pull ups.. Once completed athletes will then make their way to complete ground to overhead at weight 1. Only one athlete may work at a time, but the non-working athlete may change the barbell to weight 2. Once completed athletes will then complete 28 calories on the Echo Bike, split however you'd like. Once 28 calories are reached, they will make their way back to the rig and complete 20 chest to bar pull ups. Once  completed, athletes will then make their way to the bar to complete 10 ground to overhead at weight 2. Athletes will then complete 20 calories on the Echo Bike. Once the bike is completed, athletes will complete 12 rope climbs. Once completed athletes will make their way back to the bar and complete 6 ground to overhead at weight 3. once completed, athletes will complete the final 12 calories and once the monitor reads 12, time will be stopped and workout is completed. 

28-20-12 Knee Raises/Wall Walks/Sit to stand ropes

28-20-12 Ground to Overhead @ 55/75-65/95-85/125

28-20-12 Cal Echo Bike

AMRAP10:

14 wall balls p2 holds handstand (feet on wall hands @ 55”) 

14 Situps p2 holds plank

7 synchro burpees 

14 Deadlifts other partner holds front rack @155/105

14 Thrusters other partner holds deadlift @75/55

7 synchro burpees

AMRAP10:

14 wall balls p2 holds handstand 

14 T2B p2 hangs 

7 synchro burpees 

14 Deadlifts other partner holds front rack @225/155

14 Thrusters other partner holds deadlift @95/65

7 synchro burpees

The workout will begin with the two athletes standing behind the 55” wall walk line. At 3-2-1 go Athlete 2 will kick up into a handstand hold against the wall. Once Athlete 2 is in that position Athlete 1 will begin the wall ball set. Athletes may switch at anytime but cannot complete reps unless one athlete is in a handstand hold. Once the 14 wall balls are completed then athletes will make their way to the rig. Athlete 2 will jump into a dead hang and once hanging athlete 1 may start the T2B. Athletes may switch at anytime but can only complete reps if one athlete is in a dead hang. Once the 14 T2B are completed both athletes will make their way to the barbells where they will then complete 7 synchro burpee over bars. Once completed Athlete 2 will pick up the lighter bar and hold a front rack position. Once in this position athlete 1 may begin their deadlifts. Athletes may switch at any time, but can only get reps as long as one athlete is in the front rack position. Once 14 deadlifts are completed athletes will start the thrusters. The thrusters will be performed with the lighter bar while the other athlete will hold the deadlift bar at hip height. Athletes may switch at anytime but can only accumulate reps while one athlete is holding the deadlift bar at hip height. Once 14 Thrusters are completed then athletes will move on to 7 synchro burpee over bar. Athletes will then make their way back to the wall and restart the work. They will try to get through the work as many times as they can over the 10 minutes.

AMRAP10:

14 wall balls p2 holds handstand 

14 T2B p2 hangs 

7 synchro burpees 

14 Deadlifts other partner holds front rack @225/155

14 Thrusters other partner holds deadlift @95/65

7 synchro burpees

The workout will begin with the two athletes standing behind the 55” wall walk line. At 3-2-1 go Athlete 2 will kick up into a handstand hold against the wall. Once Athlete 2 is in that position Athlete 1 will begin the wall ball set. Athletes may switch at anytime but cannot complete reps unless one athlete is in a handstand hold. Once the 14 wall balls are completed then athletes will make their way to the rig. Athlete 2 will jump into a dead hang and once hanging athlete 1 may start the T2B. Athletes may switch at anytime but can only complete reps if one athlete is in a dead hang. Once the 14 T2B are completed both athletes will make their way to the barbells where they will then complete 7 synchro burpee over bars. Once completed Athlete 2 will pick up the lighter bar and hold a front rack position. Once in this position athlete 1 may begin their deadlifts. Athletes may switch at any time, but can only get reps as long as one athlete is in the front rack position. Once 14 deadlifts are completed athletes will start the thrusters. The thrusters will be performed with the lighter bar while the other athlete will hold the deadlift bar at hip height. Athletes may switch at anytime but can only accumulate reps while one athlete is holding the deadlift bar at hip height. Once 14 Thrusters are completed then athletes will move on to 7 synchro burpee over bar. Athletes will then make their way back to the wall and restart the work. They will try to get through the work as many times as they can over the 10 minutes.

AMRAP10:

14 wall balls p2 holds handstand (feet on wall hands @ 55”) 

14 Situps p2 holds plank

7 synchro burpees 

14 Deadlifts other partner holds front rack @155/105

14 Thrusters other partner holds deadlift @75/55

7 synchro burpees