OUTTRAIN X STAGS AND DOES

Ascension

15:00 Clock

Part A

0:00-8:00 - Ascending rep AMRAP

2 (+2) Team Synchro Burpee

2 (+2) Pairs Synchro DB Front Squat

2 (+2) Team Synchro Devil’s Press

2 (+2) Pairs Synchro DB Clean & Jerk

8:00-9:00 - 1:00 Rest

Part B

9:00-11:30 - 2 Athletes max reps barbell STOH

11:30-15:00 - 2 Athletes establish max weight barbell STOH

Score A = reps completed in part A

Score B = max reps x weight on bar + total successful weight lifted for max weight

Workout Description:

At 0:00 teams will start the AMRAP section of the workout, working through each movement in order. Every round the reps for every movement increase by 2 (so 2 then 4 then 6 etc. of each.)

DB weights = 1x20kg 1x15kg 1x12.5kg 1x10kg

At 8:00 the AMRAP portion will finish and teams will have 1:00 rest. Athletes can load their barbell ready to start part B.

• 1 barbell per team, taken from a rack.
• Both athletes completing the max reps portion have to use the same weight.
• One athlete works, one rests, swapping as many times as they like.
• Both athletes completing the max weight portion can increase the weight and lift as many times as they like, but once the weight has been increased it cannot be decreased.
• A failed lift means that athlete is out
• Any STOH variant is acceptable: Split Jerk, Push Jerk, Push Press, Strict Press.

Example score:

Part A) Team competes the round of 8 reps of each movement in AMRAP Score = 80

Part B) Athlete 1&2 complete 20 reps at 20kg Athlete 3 achieves 60kg STOH and Athlete B achieves 80kg STOH Score = (20x20) + (60+80) = 540

Burden

15:00 AMRAP

6 Partner Synchro SB Clean (M/F Pairs)

20 Box Jumps

12 Partner Synchro USA KBS (M/F Pairs)

20 Box Jumps

*Both the sandbags must be held off the floor during the box jumps and KB swings. Reps will not count if the sandbags are not off the floor.

**Athletes will advance forward to next grid square after each round, moving the equipment with them

Workout Description:

Athletes work to complete as many rounds and repetitions as possible in a 15:00 window.

• For the sandbag cleans athletes must get the SB from floor to shoulder clearly taking one hand away from the bag to show it is fully supported and they are fully extended (this is the synchro point) before returning it to the floor.
• Box jumps are YGIG and can be split between the whole team, standing tall in full extension on top of the box is required for a good rep.
• For synchronisation in the USA KBS both athletes will be required to have the KB in the overhead position with the bottom of the bell facing up to the ceiling at the same time as each other.
• Pairs can swap on and off of the KBS and Sandbag cleans as little or often as they wish.
• During the sandbag hold the sandbag can not be resting on the athletes legs and athletes must be stood up.
• Sandbags = 50kg & 30kg / Box height = 20” / KB Weights = 16 & 12kg

Score = Total reps completed in 15 minutes

Scored for time. 20 min TC

5k BIKE ERG 

Team must complete 5x running down ups when Athlete would like to swap 

2k SKI ERG  

Teams can swap in/out as much as they like 

1k Row ERG 

Team must complete 5x running down ups when Athlete would like to swap

*Running down up is short shuttle run with down up at each end

Name: Grit

For Time [15:00 CAP]

Accumulate: 1,000m to 2,000m Trail Jerry Can Carry

**Every time you change which athlete is carrying the cans complete: 

8 Synchro up-downs

Complete:

50 Cal Row

16 Burpee over rower

25 Partner synchro Overhead plate lunge

40 Cal Row

12 burpee over rower

20 Partner synchro Overhead plate lunge

30 Cal Row

8 burpee over rower

15 Partner synchro overhead plate lunge

Workout Description:

Complete all the work specified above within the 15 minute cap. 

• Teams will work on both parts at the same time, working as pairs on each section.
• You may swap athletes between the 2 sections, as long as it is always a M/F pairing.
• Minimum of 200m carry must be completed between anyone swapping sections
• Athletes coming from the Jerry Can carry must run over and tag their teammate to swap in/out.
• Weight plate = 15kg & 10kg

Score A = Time for the carry

Score B = Time for the Row/Burpee/Lunge chipper