The Great Escape 2024

6 Rounds for Time 

Alternating partners, full rounds each, round for round.

RX

460m / 400m Row

8 Shoulder to Overhead 80kg / 55kg

Intermediate / Age Group

400m / 340m Row 

8 Shoulder to Overhead 60kg / 40kg

Beginner

340m / 300m Row 

8 Shoulder to Overhead 30kg / 25kg

Workout Flow:

On go, partner 1 starts rowing, feet can only come out of rower once meters are complete, once complete partner 1 then completes the 8 S2OH. During this time partner 2 is resting, partner 2 can be reading on rower with hands behind back, once partner 1 completes S2OH, at the lockout of final rep, partner 2 can commence rowing and complete a full round. Continue until all 6 rounds are complete. 

For Time

16min Cap

Between partners, get the work done however you can

RX

30 / 24 Cal Echo Bike

20 Front Squats 70kg / 50kg

50 Toes to Bar

20 Front Squats 70kg / 50kg

40 Bar Facing Burpees

30 / 24 Cal Echo Bike

20 Front Squats 70kg / 50kg

30 Strict HSPU

20 Front Squats 70kg / 50kg

20 Bar Muscle ups

30 / 24 Cal Echo

Intermediate / Age Groups

30 / 24 Cal Echo Bike

20 Front Squats 60kg / 40kg

50 Toes to Bar

20 Front Squats 60kg / 40kg

40 Bar Facing Burpees

30 / 24 Cal Echo Bike

20 Front Squats 60kg / 40kg

30 Kipping HSPU to ABmat

20 Front Squats 60kg / 40kg

20 Chest to Bar Pull ups

30 / 24 Cal Echo

Beginner

24 / 16 Cal Echo Bike

20 Front Squats 45kg / 30kg

50 Kipping Leg Raise

20 Front Squats 45kg / 30kg

40 Bar Facing Burpees

24 / 16 Cal Echo Bike

20 Front Squats 45kg / 30kg

30 Dual DB Push Press 15kg / 10kg

20 Front Squats 45kg / 30kg

20 Pull ups

24 / 16  Cal Echo

Score is time taken to complete, or amount of reps completed.

Workout flow:

On go, any partner can commence, breaking up the bike and any movements as you choose. Workout needs to be completed in order as written however any athlete can do any amount of the work. 

Snatch Complex

6min EMOM

Any order between partners ( 3 each )

2 x Snatch Grip Deadlift

1 x Hang Snatch

1 x Snatch

Score is the heaviest lift from each athlete, combined.

Workout Flow:

On go... Partner 1 completes complex, if they fail, they can try again as long as the whole complex is completed within the minute. 

Either partners can go in any order as long as both athletes attempt 3 complexes each. 

In the 6th minute, if you choose, for a tie break score, once the complex is completed, athlete can commence max reps overhead squats, barbell cannot be put down between the complex and overhead squats. This is optional.

5 Stations, 90 seconds work / 30 seconds changeover.

Each partner completes every station. 

Deadlift buy in each station, Weights go up, Reps go Down.

Each station is for max laps.

Deadlift Weights

RX                   

18 @ 70kg/50kg                        

15 @ 80kg/60kg                       

12 @ 90kg/65kg                        

9 @  100kg/70kg                       

6 @  110kg/80kg                      

Int /Age Group

18 @ 50kg/35kg

15 @ 60kg/40kg 

12 @ 65kg/50kg

9 @  70kg/60kg

6 @  80kg/65kg 

Beginner

18 @ 35kg/25kg

15 @ 40kg/30kg

12 @ 50kg/35kg

9 @  60kg/40kg

6 @  65kg/45kg

Station 1 

Shuttle runs, forward across the line, return backward across line.

Station 2 

Sled Pull / Drag

RX 40kg / 30kg                    

Int / Age 30kg / 20kg

Beginner 20kg / 10kg

Station 3 

Sandbag Back Rack Lunge

RX 35kg / 30kg                    

Int / Age  25kg / 20kg 

Beginner 15kg / 10kg

Station 4

Farmers Carry

RX 32kg / 24kg                      

Int / Age  24kg / 16kg

Beginner 16kg / 12kg

Station 5 

Sandbag Carry

RX 150lb / 100lb                   

Int / Age 125lb / 75lb   

Beginner 100lb / 50lb        

Score is the total amount of laps completed for each athlete on each station, combined. The deadlifts are not counted in the overall score. 

Workout Flow:

Both partners complete this work individually.

Partner 1 starts on station 1, completing 18 DL's before doing as many shuttle runs as possible, running forward, then backward to accumulate max laps for 1min 30secs, making sure both feet go over the line at each end. Partner 2 is resting. 

There is then 30 secs for partner 2 to get ready to start their deadlifts. 

Partner 2 then starts on station 1 as partner 1 rests. Once both partners have completed station 1. There is 30secs transition for partner 1 to get ready to start on station 2. Both athletes with continue in this manner until all stations are complete. 

1 minute each Partner, Each movement, 2.00min Running clock

Station 1 

Bench Press - max kgs.     

Score = Weight x Reps = Total KG's combined

Station 2 

Second partner ski to the 2 min mark, count cals when erg stops

Ski Erg - max meters.

Score = total meters completed within the 2 mins.        

Workout Flow:

On go... both partners will start work at the same time. One on bench press, one on ski erg. At the 1 min mark both partners swap onto the opposite movement. Push hard until the 2 min mark. Both partners to stop right on the 2 min mark and meters will be taken once ski stops. 

Hit it hard!!!!