COEUR FEST 2023

FOR TIME:
400 m sandbag run
20 sandbag burpees
20 GHDs
20 sandbag step ups
400 m sandbag run
20 sandbag burpees
20 GHDs
20 sandbag step ups
100 double unders
20 sandbag burpees
20 GHDs
20 sandbag step ups
100 double unders

(75/ 50 sandbags)
Time Cap 18:00

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MOVEMENT STANDARDS

Athletes start at their station with the sandbag on the ground. At 3-2-1-Go athletes grab their sandbag and proceed around the cone to head out for their first 400m run. Athletes return to their station and begin working on their first round of 20|20|20 before proceeding around the cone to head out for their second 400m sandbag run. Once the second round is complete athletes move to 100 double unders before returning back to the 20|20|20 and will complete 100 double unders to finish out the workout.   Athletes will move forward after every 5 reps of the sandbag burpee. 

*Tie break is time after the 1st set of double unders.

FOR TIME:
200 m run
21 thruster
21 pull up
100’ farmer carry
15 thruster
15 pull up
100’ farmer carry
9 thruster 
9 pull up
100’ farmer carry
200 m run

8:00 minute time cap

95/65 barbell
70/53 kettlebell

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MOVEMENT STANDARDS

At 3-2-1-Go athletes complete 200m run. Athletes must run around the cone outside and then inside before returning to their station to begin their 21 thrusters. After athletes complete 21 pull ups they do the 100’ farmer carry. This repeats for the round of 15 and 9. After the 9 pull ups athletes do another 200m run going around the inside cone before heading out to circle the outside cone before returning back to their station and touching the rig for their total time.

Tie Break is time after the farmer carry after the round of 15s.

Part 1: For LOAD

4 minutes to establish heaviest complex of:
5 deadlift
3 front squat
1 hang clean

2 minutes rest

Part 2: For TIME

On the 6:00
3 rounds:
7 deadlift
6 power clean
5 front squat

Time Cap: 9:00
(135/95 barbell)

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MOVEMENT STANDARDS

At 3-2-1-Go athletes begin loading their bar for their first attempt. Athletes must complete the complex unbroken 5 DL, 3 FSQ, 1 HCL (power is acceptable) for the complex to count. Athletes must stand the 5th deadlift to the hip, pause, and then get the barbell to the front rack to perform the front squats. Athletes can perform a hang squat clean for their first front squat. An athlete only needs to start the complex before the 4 minute mark for it to count (3:59 is acceptable as long as the barbell is in motion). At the 6 minute mark athletes will do 3 rounds of 7DL, 6PCL, 5FSQ for time.

FOR TIME:
12 Ring Muscle-ups 
15 Back Squats 
9 Ring Muscle-ups
12 Front Squats
6 Ring Muscle-ups
9 Overhead Squats

Time Cap: 9:00
(BMU for women)
(185/125 barbell)

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MOVEMENT STANDARDS

At 3-2-1-Go athletes leave the starting wall and proceed to their designated rings (or bar) for a set of 12 muscle ups. Once complete athletes move to their assigned barbell to complete 15 back squats. All barbell movements start from the floor. Athletes complete a set of muscle ups before returning back to the barbell for a set of front squats and lastly overhead squats. Athletes must touch the wall after their last overhead squat for official time.

FOR TIME:
400m Sandbag run
20 Sandbag shadow burpees
20 GHDs
20 Sandbag shadow step ups
400m sandbag run
20 Sandbag shadow burpees
20 GHDs
20 Sandbag shadow step ups
100 double unders
20 Sandbag shadow burpees
20 GHDs
20 Sandbag shadow step ups
100 double unders

(75/ 50 sandbags)
Time Cap 18:00 

Shadow: 1 partner works with bag, 1 partner works without bag, work is synchronized. 

RX teams:
75/50 sandbag - rotate bag as needed
GHDs - split 10/10 partner holds sandbag
Double unders: split evenly

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MOVEMENT STANDARDS

Athletes start at their station with the sandbag on the ground. At 3-2-1-Go athletes grab their sandbag and proceed around the cone to head out for their first 400m run. Athletes return to their station and begin working on their first round of 20|20|20 before proceeding around the cone to head out for their second 400m sandbag run. Once the second round is complete athletes move to 100 double unders before returning back to the 20|20|20 and will complete 100 double unders to finish out the workout.  Athletes will move forward after every 5 reps of the sandbag burpee.

FOR TIME:
200 m partner run
21 synchro thruster
21 synchro pull up
100’ farmer carry 
15 synchro thruster
15 synchro pull up
100’ farmer carry
9 synchro thruster
9 synchro pull up
100’ farmer carry
200 m partner run

12 minute time cap

RX teams:
75/55 barbell
70/53 kettlebell (each athlete carries 1 KB)

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MOVEMENT STANDARDS

At 3-2-1-Go athletes complete 200m partner run. Athletes must run around the cone outside and inside before returning to their station to begin their 21 synchro thrusters. After athletes complete 21 pull ups they do the 100’ farmer carry. This repeats for the round of 15 and 9. After the 9 pull ups athletes do another 200m run going around the inside cone before heading out to circle the outside cone before returning back to their station and touching the rig for their total time.

Tie Break is the time after the farmer carry after the round of 15s.

Part 1: For LOAD

4 minutes to establish heaviest combined complex of:
5 deadlift
3 front squat
1 hang clean

2 minutes rest

Part 2: For TIME

On the 6:00
1 round:
42 deadlift
36 power clean
30 front squat

Time Cap:10 min

RX teams:
(105/75 Barbell)

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MOVEMENT STANDARDS

At 3-2-1-Go athletes begin loading their bar for their first attempt. Athletes must complete the complex unbroken 5 DL, 3 FSQ, 1 HCL (power is acceptable) for the complex to count. Athletes must stand the 5th deadlift to the hip, pause, and then get the barbell to the front rack to perform the front squats. Athletes can perform a hang squat clean for their first front squat. An athlete only needs to start the complex before the 4 minute mark for it to count (3:59 is acceptable as long as the barbell is in motion). At the 6 minute mark athletes will do 42 DL, 36 PCL, 30FSQ for time. These reps can be broken up however teams would like. 

FOR TIME:
12R/12L Synchro KB Snatch 
15 Synchro Back Squats 
9R/9L Synchro KB Snatch
12 Synchro Front Squats
6R/6L Synchro KB Snatch
9 Synchro Overhead Squats

Time Cap: 9:00

RX teams:
(KB: 53/35lb)
(155/105 Barbell)

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MOVEMENT STANDARDS

At 3-2-1-Go athletes leave the starting wall and begin working on their synchro kettlebell snatches. Once teams complete 24 they will proceed to their barbells to complete round 1 of the synchro barbell movement. Teams will move back and forth from kettlebells to barbells until they’ve completed the set of 9 overhead squats. Both athletes must touch the wall after their last overhead squat for official time.

FOR TIME:
400m Sandbag run
20 Sandbag shadow burpees
20 Weighted sit ups
20 Sandbag shadow step ups
400m sandbag run
20 Sandbag shadow burpees
20 Weighted sit ups
20 Sandbag shadow step ups
50 double unders
20 Sandbag shadow burpees
20 Weighted sit ups
20 Sandbag shadow step ups
50 double unders

(50/35 sandbags)
Time Cap 18:00 

Shadow: 1 partner works with bag, 1 partner works without bag, work is synchronized. 

SCALED teams:
50/ 35 sandbag - rotate as needed
25/15 weighted sit ups - one bear hugs sandbag while other does sit ups
Jump rope: accumulate 50 double unders
Work can be broken up however athletes choose

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MOVEMENT STANDARDS

Athletes start at their station with the sandbag on the ground. At 3-2-1-Go athletes grab their sandbag and proceed around the cone to head out for their first 400m run. Athletes return to their station and begin working on their first round of 20|20|20 before proceeding around the cone to head out for their second 400m sandbag run. Once the second round is complete athletes move to 100 double unders before returning back to the 20|20|20 and will complete 100 double unders to finish out the workout.  Athletes will move forward after every 5 reps of the sandbag burpee.

FOR TIME:
200 m partner run
21 synchro thruster
21 synchro pull up
100’ farmer carry 
15 synchro thruster
15 synchro pull up
100’ farmer carry
9 synchro thruster
9 synchro pull up
100’ farmer carry
200 m partner run

12 minute time cap

SCALED teams:
65/45 barbell
50/35 kettlebell (each team member carries 1 KB)
1 partner hangs/ 1 partner does pull ups 
(work on pull ups does not have to be split evenly)

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MOVEMENT STANDARDS

At 3-2-1-Go athletes complete 200m partner run. Athletes must run around the cone outside and inside before returning to their station to begin their 21 synchro thrusters. After athletes complete 21 pull ups they do the 100’ farmer carry. This repeats for the round of 15 and 9. After the 9 pull ups athletes do another 200m run going around the inside cone before heading out to circle the outside cone before returning back to their station and touching the rig for their total time.

Tie Break is the time after the farmer carry after the round of 15s.

Part 1: For LOAD

4 minutes to establish heaviest combined complex of:
5 deadlift
3 front squat
1 hang clean

2 minutes rest

Part 2: For TIME

On the 6:00
1 round:
42 deadlift
36 power clean
30 front squat

Time Cap:10 min

SCALED teams:
(75/55 Barbell)

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MOVEMENT STANDARDS

At 3-2-1-Go athletes begin loading their bar for their first attempt. Athletes must complete the complex unbroken 5 DL, 3 FSQ, 1 HCL (power is acceptable) for the complex to count. Athletes must stand the 5th deadlift to the hip, pause, and then get the barbell to the front rack to perform the front squats. Athletes can perform a hang squat clean for their first front squat. An athlete only needs to start the complex before the 4 minute mark for it to count (3:59 is acceptable as long as the barbell is in motion). At the 6 minute mark athletes will do 42 DL, 36 PCL, 30FSQ for time. These reps can be broken up however teams would like. 

FOR TIME:
12R/12L Synchro KB Snatch 
15 Synchro Back Squats 
9R/9L Synchro KB Snatch
12 Synchro Front Squats
6R/6L Synchro KB Snatch
9 Synchro Overhead Squats

Time Cap: 9:00

SCALED teams:
(KB: 35/26lb)
(115/75 Barbell)

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MOVEMENT STANDARDS

At 3-2-1-Go athletes leave the starting wall and begin working on their synchro kettlebell snatches. Once teams complete 24 they will proceed to their barbells to complete round 1 of the synchro barbell movement. Teams will move back and forth from kettlebells to barbells until they’ve completed the set of 9 overhead squats. Both athletes must touch the wall after their last overhead squat for official time.