Big Impact Games Throwdown - Omni Training Facility - St. Cloud, MN

Part 1 - 5 minute MAX calorie row

Part 2 - in the next 4 minute, find 1 rep max of seated barbell push press

Part 1 - 5 minute MAX calorie row

Part 2 - in the next 4 minute, find 1 rep max of seated barbell push press

8 minute AMRAP 

10 Abmat sit-ups

2 Kneeling burpees over med-ball

10 Abmat sit-ups

4 Kneeling burpees over med-ball

10 Abmat sit-ups

6 Kneeling burpees over med-ball...

Continue ascending kneeling burpees for duration of 8 minutes

For time (10 minute time cap):

Rep scheme of 21-15-9-6:

Dumbbell Core Twists

Ring Rows

(21 twists, 21 ring rows, 15 twists, 15 ring rows, etc.)

12 minute clock:

Complete:

15 Med ball sit-ups

20 Push-ups

30 Alternating single arm dumbbell push press (35# male 25# female)

20 Push-ups

15 Med ball sit-ups

In remaining time: 

Max calorie row

This is a 2 score event with a 9 minute time cap:

Athletes will start with an empty barbell and off of the Assault bike.  On 3,2,1, GO athletes can move to Part A and Part B however they choose:

Part A -  1 rep max hang snatch *any style* - score will be combined weight of both partners 1 rep max. Example: Partner A hits a 165 lbs hang snatch, partner B hits a 190 lbs hang snatch - score is (165+190) 355

Part B -  Partner B can be on bike while Partner A is attempting 1 rep max and vice versa- Score is total calories within the 9 minute time cap.

This is a 2 score event with a 9 minute time cap:

Athletes will start with an empty barbell and off of the Assault bike.  On 3,2,1, GO athletes can move to Part A and Part B however they choose:

Part A -  1 rep max hang snatch *any style* - score will be combined weight of both partners 1 rep max. Example: Partner A hits a 165 lbs hang snatch, partner B hits a 190 lbs hang snatch - score is (165+190) 355

Part B -  Partner B can be on bike while Partner A is attempting 1 rep max and vice versa- Score is total calories within the 9 minute time cap.

13 minute AMRAP - Score is total reps

Workout consists of 2 movements:

Burpee Box Jump-overs (Step over for Scaled athletes)

Squat Cleans (Rx 225/155) (Intermediate 185/125) (Scaled- any style clean from the floor 135/95)

Rep scheme is as follows:

10 Burpee Box Jump-overs

2 Squat Cleans

10 Burpee Box Jump-overs

4 Squat Cleans

10 Burpee Box Jump-overs

6 Squat Cleans

and so on adding 2 squat cleans per round until 13 minutes have expired.  Reps may be partioned however team sees fit.

This workout follows a rep scheme of 21-18-15-12-9-6.  It has three movements; 

RX - Calorie row, handstand push-ups, chest to bar pull-ups

Intermediate - Calorie row, handstand push-ups, pull-ups

Scaled - Calorie row, dumbbell push press, ring rows

It is for time and there is a 12 minute time cap - 

Workout flow - *One partner works at a time*

One partner will start on the rower, hands off of the handle.  On 3,2,1, go team will row to 21 calories - once 21 calories are reached, team will move on to handstand push-ups.  Once 21 reps are completed, the team will move on to chest to bar pull-ups.  After 21 reps are completed, team returns to rower to row 18 calories, then to 18 handstand push-ups, 18 chest to bar pull-ups, and so on until all reps are complete or time cap is met.

*No teammate assistance on strapping into the rower will be allowed*

This workout is for time and there a 12 minute time cap for part A of the workout.  One partner works at a time.  Team will need to complete reps in the following order:

200 double unders (Scaled - 200 drag rope singles)

100 (men)/70 (women) calorie bike (Scaled - 70 men/50 women)

50 Synchro toes to bar (Scaled - synchro knee raises)

Rest one minute upon completion or time cap:

Then complete Part B:

Max drag rope double unders (Scaled drag rope single unders)- 3 minute time cap

Rest one minute upon completion or time cap from The Nasty Boys Part A"

Then complete Part B:

Max drag rope double unders (Scaled drag rope single unders)- 3 minute time cap