The Western Games

FOR MAX CALORIES
16 MINUTES: EMOM Rotating Stations

Station 1: C2 Rower-Erg
Station 2: C2 Ski-Erg
Station 3: Rogue Echo Bike
Station 4: REST

EVENT NOTES:

- Collectively accumulate as many calories as possible on all 3 machines
- 3 People will be working at one time, 1 person will be resting
- The whole team must rotate every minute, on the minute
- The rotation must be in the order: Rower > Ski > Bike > Rest > Repeat.

10 MINUTES: Register a TEAM TOTAL 3RM Bench Press

4 Minutes: Females find 3RM

1 Minute REST / Transition

4 Minutes: Males find 3RM

1 Minute REST / Transition - *E3: Iron Chest begins immediately after E2: 3RM Bench Press

EVENT NOTES:

- In the FF / MM Pairings, register heaviest 3RM Bench Press within the alloted working times
- Only 2 working people on the floor at a time (FF / MM). 1 person Lifting, 1 person spotting
- Unlimited attempts allowed within the 4 minutes working times
- 3 Repetitions must be completed before the buzzer
- The other pair must remain on marked resting area during working times

*E3: Iron Chest begins immediately after E2: 3RM Bench Press
5 MINUTES: For Max Repetitions

00:00 - 02:00 (2 Minutes) = FEMALES Max Repetitions Bench Press

02:00 - 03:00 (1 Minute) = REST / Transition

03:00 - 05:00 (2 Minutes) = MALES Max Repetitions Bench Press

BARBELL WEIGHTS:
Beginner = Males 50kg / Females 30kg
Intermediate = Males 70kg / Females 40kg
Advanced = Males 80kg / Females 50kg

EVENT NOTES:

- In the FF / MM Pairings, accumulate as many repetitions as possible within the allotted working times
- Only 2 working people on the floor at a time (FF / MM). 1 person Lifting, 1 person spotting
- Pairs may switch as many times as desired
- The other pair must remain on marked resting area during working times

BEGINNER CATEGORY
FOR TIME: (12 MINUTES CAP)
ROUND 1 - *MALE PAIR*
40 Hanging Knee Raises
30 Barbell Clean & Jerks (40kg)
40 Wall Balls (6kg / 10ft target)

------Immediately into------

ROUND 2 - *FEMALE PAIR*
40 Hanging Knee Raises
30 Barbell Clean & Jerks (25kg)
40 Wall Balls (4kg / 9ft target)
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INTERMEDIATE CATEGORY
FOR TIME: (12 MINUTES CAP)
ROUND 1 - *MALE PAIR*
40 Chest to Bar Pull-Ups
30 Barbell Clean & Jerks (60kg)
40 HSPU (w/1x abmat)

------Immediately into------

ROUND 2 - *FEMALE PAIR*
40 Pull-Ups
30 Barbell Clean & Jerks (35kg)
40 HSPU (w/1x abmat)
__________________________________

ADVANCED CATEGORY
FOR TIME: (12 MINUTES CAP)
ROUND 1 - *FIRST PAIR (any pairing)*
30 Ring Muscle-Ups
30 Barbell Clean & Jerks (70/45)
30 Wall Facing Strict HSPU

------Immediately into------

ROUND 2 - *SECOND PAIR (any pairing)*
30 Bar Muscle-Ups
30 Barbell Clean & Jerks (70/45)
30 Back to Wall Strict HSPU

__________________________________

BEGINNER CATEGORY
INTERVAL - 8 ROUNDS: Every 90 Seconds
*Simultaneous BUY IN: (at the start of each round)
15 Male/Female Synchronised Single Kettlebell Racked Squat (Male 16kg/Female 12kg)
9 Cal Echo Bike

------In remainder of 90 Seconds------

Max Reps 3-Person Synchronised Burpee Over Line
__________________________________________________________

INTERMEDIATE CATEGORY
INTERVAL - 8 ROUNDS: Every 90 Seconds
*Simultaneous BUY IN: (at the start of each round)
15 Male/Female Synchronised Single Kettlebell Racked Squat (Male 24kg/Female 16kg)
12 Cal Echo Bike

------In remainder of 90 Seconds------

Max Reps 3-Person Synchronised Burpee Over Line

__________________________________________________________

ADVANCED CATEGORY
INTERVAL - 8 ROUNDS: Every 90 Seconds
*Simultaneous BUY IN: (at the start of each round)
15 Male/Female Synchronised Single Kettlebell Racked Squat (Male 32kg/Female 24kg)
15 Cal Echo Bike

------In remainder of 90 Seconds------

Max Reps 3-Person Synchronised Burpee Over Line

__________________________________________________________

EVENT NOTES:

- The final score is the total synchronised burpees performed over the 8 rounds
- The 3 people working must complete the whole round prior to switching with the resting person. Switching may only occur at the start of a new interval
- Teams May rotate working/resting as desired
- "Simultaneous Buy In", The Single KB Squats and Echo bike will occur at the same time. The team may then begin the burpees as soon as both buy-ins are completed