War Zone 2020 (Public)

War Zone: Can you survive?

Back to Back Metcons. Move Fast. Lift Heavy.  You’re on our clock. Workouts are done in your assigned pod. Missions are completed in the order we write them. There won’t be anywhere to hide.  But the most important piece of the puzzle is that you’ll have fun. It’s your chance to prove that you punched COVID-19 harder in the face than it hit you. It’s your chance to fight back.

Prizes for the top 2 athletes in each division as long as there are at least 5 athletes signed up - Single Shot. Revolver. Semi-Automatic. Automatic.  War Zone is capped at 48 athletes. Heats will be 90 minutes long with a 30 minute transition between heats. You’ll complete all of the workouts in the 90 minute window. Your assigned pod is your warm up pod, your competition pod and your cool down pod for all 90 minutes. You’ll be on our clock, and do the workouts in the order we write them. Workouts will be released at least 14 days before the competition.  Men and Women will compete side by side against each other in each division. We’re all in this war together.

All standards are FOR REPS, not max lifts. Athletes should be prepared for two-three metcons and a possible max lift or max rep gymnastics attempt in a 90 minute window. This is NOT a complete list of movements you may see at War Zone, but it will give you a good idea of which category you should sign up for and compete in at during the competition.

Single Shot

Sit Ups
Ring Rows w/ Feet Behind Rings
Goblet Squats, 35/25#
Box Step Ups 16/12
Elevated Body Builders, 16/24
Elevated Box Push Ups, 24/20
Russian KB Swings, 25/15
Thrusters, 45/35
Deadlifts, 95/65
Run, 200m
Row, 250m
Lunges, Body Weight
MB Thrusters, 14/10
Single Unders

Revolver

Hanging Toes2Waist
Ring Rows w/ Feet In-line w/ Rings
Front Sqauts, 65/45
Box Step Ups, 24/20
Body Builders
Box Push Ups, 20/16
Russian KB Swings, 35/25
Thrusters, 65/45
Deadlifts, 115/85
Run, 400m
Row, 500m
Lunges, Body Weight
Wallballs, 10/8 - 10/9'
Backward Single Unders

Semi Automatic

T2B
Kipping Pull Ups
Front Squat, 95/65
Box Jumps, 20/16
Burpees
Push Ups
Russian KB Swings, 53/35
Thrusters, 85/60
Deadlifts, 185/135
Run, 800m
Row, 1000m
Lunges, 45/35
Wallballs, 14/10 - 10/9'
Backward Single Unders
Snatch, 85/60

Automatic

T2B
C2B
Front Squat, 135/95
Box Jumps, 24/20
Burpees
Push Ups
American KB Swings, 53/35
Thrusters, 115/85
Deadlifts, 255/175
Run, 1600m
Row, 2000m
Lunges, 65/45
Wallballs, 20/14 - 10/10'
Double Unders
Snatch, 115/85
Bar Muscle Ups