Spring Fling

WORKOUT TWO:

Weights per division:

Rx 155/105
Intermediate 135/95
Scaled 95/65

Movements per division

Rx: Handstand Walks + Bar Muscle Ups + Double Unders

Intermediate: Wall Walks + Chin over Bar Pull ups + Double Unders

Scaled: Inch Worm Walk Outs Jumping Pull ups + Single Unders

At 3…..2…….1…..Go

Athletes will have a 3:00 window to complete the following:

100’ of Handstand Walks in 10’ Sections (5’ increments must be completed at a time)
Athletes in intermediate will complete a total of 8 Wall Walks and Scaled Athletes will complete a total of 16 inchworm walk outs dividing up the workload however

Pairs will then continue on to complete 10 synchronized front squats together synching each rep at the top of the movement

Once front squats are completed athletes in the Rx division will complete 10 bar muscle ups between the pair Intermediate will complete 20 pull ups and Scaled will complete 20 jumping pull ups dividing up the reps however

Athletes will have the remainder of time left of the 3:00 work window to complete as many jump rope reps as possible *only one athlete will work at a time to try and accumulate reps switching working partner whenever

After the 3:00 is complete athletes will have a 1:00 rest window before continuing on to another 3:00 window where they will start the work back over from the beginning continuing in this pattern until 5 total rounds are completed

WORKOUT ONE:

Weights per divisions:

Rx weights 135/95
Intermediate weights 95/65
Scaled weights 75/55

Rx division:
Alternating Pistols

Intermediate:
Farmer Carry Step Back Lunges 50/35

Scaled:
Alternating body weight step back lunges

WORKOUT ONE DESCRIPTION:

At 3….2…..1….. Go

Both partners will run 400m together (if one partner completes the run before their partner does they may begin working on the pistol/pistol movement before their partner returns)

Partners will proceed to their pistols/pistol movement where they will complete a total of 50 pistols as a team distributing the workload however

Partners then will continue on to complete 50 total bench presses distributing workload however

After the bench presses are complete pairs will run a 400m run together again

Teams will continue on in this pattern (running, pistols, bench press) until all the work is complete or until the 20:00 cap

WORKOUT 3:

Weights per division:

Rx 50/35
Intermediate 35/25
Scaled 25/15

Movements per division:

Rx TTB
Intermediate TTB
Scaled Knees to Chest

At 3……2……1…..Go

Athletes will complete a 2500/2000m row buy in switching on and off the rower however teams wish until the total amount of meters are accumulated

Once completing the row buy in teams will spend the remainder of the 20:00 window working to accumulate as many rounds as possible of the following:

10 TTB
10 Alternating DB Snatch
10 DB Box Step Overs

Athletes must alternate through the movements until the entire amount of reps at that movement are complete

For example Athlete one will complete all 10 TTB while Athlete two tests after the TTB are completed by Athlete one Athlete two will the complete all 10 of the Alternating DB Snatch and the rest while Athlete one completes at 10 DB Box Step Overs continuing in this pattern until the 20:00 window is complete

Intermediate Division will do 6 TTB

Scaled Division will do 10 Knees to Chest