UG Games 2023- Individual

Green Light, Red Light

Athletes will complete up to 4 Rounds of 3 min ON/ 1 min OFF. Within the 3 minutes, athletes will progress through the Echo Bike and Rope Climbs then work towards 50 Power Cleans until the 3 minutes is up. During the 1 minute of rest, athletes will move back to the Echo Bike, prepping for the next round. Athletes will finish the workout when the 50 cumulative Power Cleans are complete, or are capped after round 4. Tiebreak is reps of Power Cleans in the first round.

For Time
4 rounds of: (3 mins ON / 1 min OFF)
- 21/15 Cal Echo Bike
- 2/1 Rope Climb - 15'
- 50 Cumulative Power Cleans

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RX
♂ 155-lbs Power Cleans/legless rope climbs
♀ 105-lbs Power Cleans/legless rope climbs
MASTERS 35-44
♂ 135-lbs Power Cleans
♀ 95-lbs Power Cleans
MASTERS 45+
♂ 135-lbs Power Cleans
♀ 95-lbs Power Cleans

Athletes will start sitting on the rower,  completing a 500m row below the prescribed pace. If you miss the split time, by any amount of time (i.e. 0.1 second or 20 seconds) you will receive a 30 second penalty. Following the 500m buy-in, athletes will complete 3 rounds of 20 wall balls and muscle ups. Tiebreak is the 500m row time.

For Time (CAP 15)

Part A

• 500m row at/below defined pace

Part B

Into 3 Rounds of:

• 20 Wall Balls to 10’
• Muscle Ups (see below)

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RX
5 Ring Muscle Ups
♂ 1:40 row pace / 30-lbs wall ball 
♀ 1:52 row pace / 20-lbs wall ball
MASTERS 35-44
3 Ring Muscle Ups
♂ 1:42 row pace / 30-lbs wall ball
♀ 1:55 row pace / 20-lbs wall ball
MASTERS 45+
3 Bar Muscle Ups
♂ 1:45 row pace / 20-lbs wall ball
♀ 2:00 row pace / 14-lbs wall ball 

The Snatch Game - Part A (For Time)

Athletes will complete 4 rounds for time of HSPU, double DB hang snatch and double unders with a time cap of 10 minutes. Following a minimum of 1 minutes of rest, at minute 11, athletes will have 3 minutes to AMRAP barbell snatches. This workout has two scores, time for Part A and reps for Part B.

Tie break for Part A is reps completed before the time cap. 

Part A: 4 Rounds For Time (CAP 10)

• HSPU (see below)
• 15 Double DB Hang Snatch
• 60 Double Unders

Rest 1 min

Part B: AMRAP 3 minutes

(starting at minute 11)

• AMRAP Snatch

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RX
8 Wall Facing HSPU 
♂ 50-lbs DB / 185-lbs snatch 
♀ 35-lbs DB / 125-lbs snatch
MASTERS 35-44
6 Wall Facing HSPU
♂ 50-lbs DB / 155-lbs snatch 
♀ 35-lbs DB / 115-lbs snatch 
MASTERS 45+
8 Kipping HSPU
♂ 35-lbs DB / 155-lbs snatch
♀ 20-lbs DB / 115-lbs snatch

The Snatch Game - Part B (For Reps)

Athletes will complete 4 rounds for time of HSPU, double DB hang snatch and double unders with a time cap of 10 minutes. Following a minimum of 1 minutes of rest, at minute 11, athletes will have 3 minutes to AMRAP barbell snatches. This workout has two scores, time for Part A and reps for Part B.

Part A: 4 Rounds For Time (CAP 10)

• HSPU (see below)
• 15 Double DB Hang Snatch
• 60 Double Unders

Rest 1 min

Part B: AMRAP 3 minutes (starting at minute 11)

• AMRAP Snatch

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RX
8 Wall Facing HSPU 
♂ 50-lbs DB / 185-lbs snatch 
♀ 35-lbs DB / 125-lbs snatch
MASTERS 35-44
6 Wall Facing HSPU
♂ 50-lbs DB / 155-lbs snatch 
♀ 35-lbs DB / 115-lbs snatch 
MASTERS 45+
8 Kipping HSPU
♂ 35-lbs DB / 155-lbs snatch
♀ 20-lbs DB / 115-lbs snatch

TRI-Hard (Indy)

Athletes will complete the following “For Time” workout, starting and finishing on a mat with their judge. Workout time will be taken once the athlete finishes the final 200m swim and runs back to the mat with their judge. Tiebreak time will be taken at the end of the 2,000m run when the athlete arrives at the burpee mat.

For Time (CAP 30)
- 2,000m Run
- 30 Burpee Box Jump Overs
- 200m Swim
- 30 Alt. KB Goblet Pistol Squats
- 200m Swim

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RX
♂ 55-lbs KB / 30” box
♀ 35-lbs KB / 24” box

MASTERS 35-44
♂ 35-lbs KB / 24” box
♀ 25-lbs KB / 20” box

MASTERS 45+
♂ 35-lbs KB / 24” box
♀ 25-lbs KB / 20” box