Street Parking Workout

For time - 15 Time Cap 

75 Sandbag Bear Complex

*Every minute on the minute starting at 1:00

10 Sandbag Hop Over

Sandbag Weights: Men 55lbs/ Women 35lbs

Score: Total Time - If athletes reach the time cap, add one second to the cap time for every rep not completed.

To be considered for podium spots (competitive divisions), video must be provided of the workout and the weight of the sandbag.

Standards:

One Bear Complex is:
1 power clean, 1 front squat, 1 push press, 1 back squat, 1 back rack push press.

Athletes will begin with the sandbag on the ground. Then the athlete will complete a power clean, a front squat and a push press. These movements can be completed in a continuous motion as a "thruster." The athlete will then back rack the sandbag and proceed to complete a squat and a push press from the back rack. These movements can also be completed in a continuous movement as a "back rack thruster." This BEAR COMPLEX is to be completed without dropping the sandbag. Athletes may do the Bear Complex as a continuous complex or partition it movement by movement as long as they don't drop or release the sandbag. IF the athlete drops or releases the sandbag, that current Bear Complex with have to be re-done. The athlete must complete the Bear Complex before the clock reads :00, so the Bear Complex counts.

The athletes must show full depth on the squats and full extension on the overhead positions. Even if you are going fast, ensure you are meeting standards before turning your videos in.

Sandbag Hop Over: Starting at 1:00 and at the top of every minute (anytime the clock reads 00:00), athletes must complete 10 Hop Overs before continuing to complete the Bear Complex. The athletes will take a two-footed jump across the sandbag. Feet must be together for the reps to count. Athletes can jump facing the sandbag or laterally.

If you have any questions, please reach out.

Be sure to use the WeTime Timer already set up for this workout!

Only record your score to the second. Fractions of a second will not be accepted

BULLIT USA WORkout

4 rounds For time - 15 minute time cap

-Sandbag Deadlift

-Sandbag Shoulder to Shoulder squats

-Sandbag Floor Press

Using the following repetition scheme:

Round 1: 40/10/40

Round 2: 30/10/30

Round 3: 20/10/20

Round 4: 10/10/10

Sandbag Weights: Men 55lbs/ Women 35lbs

Score: Total Time - If athletes reach the time cap, add one second to the cap time for every rep not completed.

To be considered for podium spots (competitive divisions), video must be provided of the workout and the weight of the sandbag.

Standards:

Sandbag Deadlift: With the sandbag starting on the ground, athletes will grab the sandbag by any handles and fully stand up. Hips must be fully open, and knees and back must be straight in line with the feet to finish the deadlift. No Sumo Deadlift allowed, feet may not be wider than the shoulders. You can then lower the weight to the ground and repeat.

Sandbag Shoulder to Shoulder squats: The movement begins with the sandbag on one shoulder. The athlete will then proceed to squat to full depth and finish to full extension. At the top of the squat, the athlete will push the sandbag to the other shoulder before being able to complete the next squat. The athletes must alternate shoulders for every squat. Any squat that is completed on the same shoulder will not count. The athlete may use their momentum coming off the squat to push the sandbag to the other shoulder as long as they finish the squat by fully standing up to full extension at the knees and hips.

Sandbag Floor Press: The movement begins with the athlete laying on the ground with the sandbag across their chest. The athlete will then begin to push the sandbag up until their arms are fully extended. The athlete will then lower the sandbag until both of their upper arms/triceps make contact with the ground. The athlete may hold the sandbag by the handles or choose not to use the handles.

If you have any questions, please reach out.

Be sure to use the WeTime Timer already set up for this workout!

Only record your score to the second. Fractions of a second will not be accepted

VETWOD Workout

For time - 15 minute cap

50 Sandbag Seated Press

50 Sandbag Over the Shoulder

50 Burpees Over the Sandbag

50 Sandbag Lunges

Sandbag Weights: Men 55lbs/ Women 35lbs

Score: Total Time - If athletes reach the time cap, add one second to the cap time for every rep not completed.

To be considered for podium spots (competitive divisions), video must be provided of the workout and the weight of the sandbag.

Standards:

Sandbag Seated Press: The athlete starts by sitting down and holding the sandbag in the front rack. Press the sandbag up above your head until your arms are fully extended. Return slowly to the start position. Ensure that the sandbag touches the shoulders in the front rack. Make sure each rep is finished fully overhead with hips, shoulder, elbows and wrists in a straight line, not leaning forward or back. The athlete may choose to use the handles or choose not to use the handles.

Sandbag Over the Shoulder: The movement begins with the sandbag on the ground. The sandbag may go from the ground to over the shoulder in any manner, as long as it passes over the top of the shoulder, and not around the side. You may alternate shoulders or use the same shoulder every time. Hips must be fully extended as the sandbag goes over the shoulder. The athlete may choose to use the handles or choose not to use the handles.

Burpees Over the Sandbag: With the sandbag on the ground, the athlete must drop to the ground with their chest and thighs making contact with the ground. The athlete will then stand in any manner they choose and then take a two-footed jump over the sandbag. Two-footed jump and landing is a requirement. The athlete does not have to fully stand up before jumping over the sandbag. The athlete can choose to be parallel or perpendicular to the sandbag, or any angle in between.

Sandbag Lunges: Carrying the sandbag at the shoulder, the athlete steps forward and lunges, with the trailing knee clearly making contact with the ground. The athlete may use knee sleeves or a mat underneath the knee, so long as the mat does not shorten the range of motion. The athlete steps back, returning to the start position. The rep is complete when the athlete stands all the way up - hips, knees and shoulders are tall and in line. The weight must be clearly touching at least 1 shoulder until the rep is complete. Athletes can choose to carry the sandbag in their front rack, back rack, or use a 1 shoulder carry. They can also choose to use handles or choose not to use handles.

If you have any questions, please reach out.

Be sure to use the WeTime Timer already set up for this workout!

Only record your score to the second. Fractions of a second will not be accepted