Wodtoberfest 2023 (Owosso, MI)

AMRAP 3

13 second synchronized assault bike

13 synchronized burpees

Score = Calories + Burpees

All members of the team will be working at once

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13 second synchronized assault bike

13 synchronized burpees

13 second synchronized assault bike

13 synchronized burpees

13 second synchronized assault bike

13 synchronized burpees

13 second synchronized assault bike

13 synchronized burpees

13 second synchronized assault bike

13 synchronized burpees

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Total Calories = 

Total Burpees = 

Total Calories + Total Burpees = 

Workout 1:  Barbell Blitz

MF Pairs

21 synchronized deadlifts pair 1

21 synchronized deadlifts pair 2

18 synchronized push jerks pair 1

18 synchronized push jerks pair 2

15 synchronized front squats pair 1

15 synchronized front squats pair 2

12 synchronized power cleans pair 1

12 synchronized power cleans pair 2

9 synchronized thrusters pair 1

9 synchronized thrusters pair 2

6 synchronized power snatches pair 1

6 synchronized power snatches pair 2

3 synchronized overhead squats pair 1

3 synchronized overhead squats pair 2

RX (115/75) or Scaled (75/55)

Score = Time (Cap = 12:00)

AMRAP 1:00 x 4

RX Movements

Handstand Push-Ups = 
Pull-Ups = 
Toes-to-Bar = 
Pistols = 

Total Reps = 

Scaled Movements

Hand Release Push-Ups = 
Barbell Rows = 
Knee Raises = 
Reverse Lunges = 

Total Reps = 

Score =  Total Reps

Each teammate will choose from one of the movements to do max reps in one minute. All movements must be chosen.

4 x 4:00 Rounds

15 25' Shuttle Runs

in remaining time...

Max Bench Press Load

Teams can choose their order. Score is sum of each team member’s max lift. Each team will have one C2 bike to accumulate calories on during the 16:00. The total calories will be added to the load lifted.

Score = Load + Calories

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Athlete 1 Bench Load = 

Athlete 2 Bench Load = 

Athlete 3 Bench Load = 

Athlete 4 Bench Load = 

Total Load = 

Total Calories = 

Total Load + Calories = 

Male/Male & Female/Female Pairs

**Part 1:**
- 2 Rounds
Male 1  does 10 weighted step-ups while the other rows, then they switch.
Female 2 does 10 weighted step-ups while Female 2 rows, then they switch.
**Part 2:**
- Males perform 20 sandbag passes over a platform while the females row (alternate as needed).
- Females take on 20 sandbag passes over a platform while the males row (alternate as needed).
Box Height = 20 inches for all
Weights = RX (100/70lbs), Sc (70/50lbs)

Score 1 = Time, Score 2 = Calories

Male/Male & Female/Female Pairs

**Part 1:**
Male 1 - 10 weighted step-ups / Male 2 Rows

Male 2 - 10 weighted step-ups / Male 1 Rows

Female 1 - 10 weighted step-ups / Female 2 Rows

Female 2 - 10 weighted step-ups / Female 1 Rows

Male 1 - 10 weighted step-ups / Male 2 Rows

Male 2 - 10 weighted step-ups / Male 1 Rows

Female 1 - 10 weighted step-ups / Female 2 Rows

Female 2 - 10 weighted step-ups / Female 1 Rows

Straight into...

**Part 2:**
20 Passes over platform Males / Females Row

20 Passes over platform Females / Males Row

Box Height = 20 inches for all
Weights = RX (100/70lbs), Sc (70/50lbs)

Score 1 = Time, Score 2 = Calories

RECORD CALORIES BELOW

Athlete 1: Run 200m

Athlete 2: Ski Max Calories

Athlete 2: Run 200m

Athlete 3: Ski Max Calories

Athlete 3: Run 200m

Athlete 4: Ski Max Calories

Athlete: Run 200m

Athlete: Ski Max Calories

Score = Time

Each calorie = 2 second reduction on overal time

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Time =

Calories =

Calories x 2 = 

Time - (Calories x 2) =