Raidho Rampage

Finale – “Cheta” (8:00 Time Cap)

For Time (Rx)

11 WB 20/14

11 Cal Ski
11 TTB
22 WB
22 Cal Ski
22 TTB
3.3.3 sandbag over shoulder #150/100

For Time (Int)

11 WB 20/14

11 Cal Ski
11 TTB
22 WB
22 Cal Ski
22 TTB
3.3.3 sandbag over shoulder #100/75

For Time (Sc)
11 WB 14/10

11 Cal Ski
11 HKR
22 WB
22 Cal Ski
22 HKR
3.3.3 sandbag over shoulder #75/50

Flow:

Athletes will start in their lanes, on their starting mats, closest to the spectators. At the call of "3- 2-1 GO," athletes will complete 11 reps of each movement of the triplet. Athletes will then go through the same 3 movements one more time at double the reps (22). Once athletes have completed their second round of the triplet, they will perform 9 sandbag over-the-shoulders, moving the sandbag forward 5' every 3 reps. This workout is for time.

Event 1 – “Go You Must” (14:00 Time Cap)

For Time:
600M Run with plate

600M Run with dumbbell

600M Run (no implement)

RX:
Plate 45/25

Dumbbell 50/35

Int:
Plate 25/15

Dumbbell 35/20

Sc:
Plate 15/10

Dumbbell 20/15

Flow:
On the count of “3-2-1 GO,” athletes will pick up their plate from the start line and carry it while completing the first 600m run. Athletes will then repeat the 600m run with their dumbbell. The final run will be with no implement. The score will be the total time it takes to complete all three runs. Athletes may carry the plate and dumbbell any way they choose.

Event 2 – “Randi” (10:00 Time Cap)

For Time (Rx) #155/105

40 Deadlifts

30 Shoulder to Overhead

20 Hang Power Cleans

10 Thrusters

-> E2MOM: 12/10 Cal Row

For Time (Int) #115/85

40 Deadlifts

30 Shoulder to Overhead

20 Hang Power Cleans

10 Thrusters

-> E2MOM: 10/8 Cal Row

For Time (Sc) #95/65

40 Deadlifts

30 Shoulder to Overhead

20 Hang Power Cleans

10 Thrusters

-> E2MOM: 8/6 row Cal Row

Flow:
Athletes will start with one hand touching the wall. At the call of “3-2-1 GO,” athletes will proceed to their barbell and start deadlifts. At the 2:00 mark, athletes must complete specified cals on the rower. Upon completion of the calories, athletes will continue the chipper where they left off... while completing their specified cals every 2 mins until the chipper is completed. Score will be the time it takes to complete the chipper, or the number of reps completed at 10 mins.

Event 3 – “Stand and Fight” (11:00 Time Cap)

3 RFR [3:00 on / 1:00 off] (Rx)

7 Wall Walks

7 Pull-ups
7 Chest-to-Bar
7 Bar Muscle-ups
In remaining Ume: AMRAP DB Box Step-overs #50/35

3 RFR [3:00 on / 1:00 off] (Int)

5 Wall Walks

5 Burpee-to-Bar
5 Pull-ups
5 Chest-to-Bar
In remaining Ume: AMRAP DB Box Step-overs #35/25

3 RFR [3:00 on / 1:00 off] (Sc)

4 Modified Wall Walks

4 Alt DB Snatch
4 Burpee-to-Bar
4 Pull-ups
In remaining Ume: AMRAP DB Box Step-overs #25/15

Flow:
Athletes will begin on the starting mats in their lanes closest to the spectators. On the call of “3- 2-1 GO,” athletes will go to the wall to begin their wall walks. Upon completion of walk walks, athletes will proceed to the pull-up bar to perform their gymnastics repetitions. Upon completion of gymnastics reps, they will go to their box and accumulate as many box step-overs as possible with their dumbbell (may hold dumbbell anyway they choose) until the 3 min mark... then a 1 min rest. Athletes will repeat this for 2 more rounds. The score will be total reps completed over all three rounds.

For Time (RX)

Strongman Shuttle:

Yoke 280/220
Keg 130/100
Farmer’s Carry 115/90

25 GHD Sit-ups

Strongman Shuttle

For Time (Int)

Strongman Shuttle:

Yoke 220/180
Keg 100/80
Farmer’s Carry 90/75

15 GHD Sit-ups

Strongman Shuttle

For Time (Sc)

Strongman Shuttle:

Sandbag 75/50
Keg 80/60
Farmer’s Carry 75/55

15 KBS 35/26

Strongman Shuttle

Flow:
Athletes will start behind the starting line. At the call of “3-2-1 GO,” athletes will begin moving their implements through the far line, in any order they choose. Athletes will run back to pick up their next implement, and then a third trip. Once the final implement makes it across the far line, athletes will complete GHD sit-ups (or KBS depending on division). Upon completion of the GHDs (or KBS), athletes will move all implements back to the starting line in the same fashion (in any order they choose). Score will be thetime at which the final implement makes it across the starting line.