The Rural Stampede

Top 4 teams after 4 Workouts to compete in Final

Programmed by HWPO and Jake Douglas

Final

27 Toes to bar

18 Barbell Snatches

9 Burpee Box Jump Overs

Adv - TTB, 50/35kg, Box Jumps,step downs 24"
Int -TTB, 40/25kg, Box Jump,step down 20"
Beginner - Hanging Straight leg raises, Box get over, 20"
 
 
 

Each team Starts with all 3 members standing at the Finish Line. at 3,2,1 Go One team mate will run down to the rig and complete 27 TTB, then 18 Snatches then 9 BBJO. They will then tag their next athlete awho will again perform the same reps and movements finally tagging their last team mate to again complete all 3 reps. The team is finished when their last team member crosses the finish line.

Workout 1 - Worm sandwhich Vol.2

In a Time Cap of 18mins complete for Time or As many reps as possible of:

30 Synchronised burpees over Worm

40 Synchronised Pull ups

40/35/30 Worm Squats*

40 Synchronised Wall Balls

600m Run

40 Synchronised Wall Balls

40/35/30 Worm Squats*

40 Synchronised Pull ups

30 Synchronised burpees over Worm

*mm worm is 40 reps/ mf worm is 35 reps/ ff worm is 30 reps Worm weight = approx 50kg

You can choose any combo and change Team members in and out during the workout on the worm.

ADVANCED - 9/6kg Wall Ball , CTB Pull ups 2 PERSONS WORKING AT ALL TIMES 1 PERSON RESTING - ALL 3 TEAM MATES RUN

INTERMEDIATE - 9/6KG WALL BALL, CHIN OVER BAR PULL UPS - 2 PERSONS WORKING AT ALL TIMES 1 PERSON RESTING - 2 MEMBERS MUST RUN

BEGINNER 6/4KG WALL BALL, RING ROWS - 2 PERSONS WORKING AT ALL TIMES 1 PERSON RESTING - TEAMS MAY CHOOSE TO USE 3 PERSONS ON THE WORM SQUATS -ONLY 1 MEMBER MUST RUN

At the Call of 3,2,1 Go

2 team members will complete 30 SYNCHRONISED bURPEES OVER THE WORM. Teams can switch in or out the resting team member at any point.

Once the bURPEES are completed, Team members will complete 40 Synchro pULL UPS. Again teams can switch in and out with the resting team members however they wish. tHEY THEN MOVE ON TO 40 sYNCHRONISED WALL BALLS

Following this Teams will complete a 2 person worm Squat (beginners can choose to use 3 persons for the worm squat)

Teams can sub in the resting team member at any point

If at any time a Male Male combination completes any of the squats that team is required to complete 40 squats.

If at any time a Male Female combination completes the worm squat that team is required to complete 35 Squats.

If during the Squats only a Female Female pair works that team is only required to complete 30 Squats.

If a team starts with a Male female team but during switch to a male male combination then 40 reps are required

After the Worm squats teams will complete a 600m Run. Advanced requires all 3 team members to complete, Intermediate requires 2 team members and Beginner requires just 1 team member. After the run teams will go back through the squats then WALL BALLS then Pull ups then Burpees

Workout 2 Echo dt vol 2

part A

Complete AMRAP in 9 mins of

12/9 Cal Echo bike

12 Deadlifts

9 Hang Power cleans

6 stoh

rest 1 min

-into-

part b

8 mins to establish max complex of

1 Power Clean

1 front squat

1 hang Squat clean

Workout 2 - Echo DT Part A

Adv 60/40kg

Int 50/35kg

Beg 40/25kg

Team mates will go round for round completing as many rounds as possible in a 9 min window

Part B

team will load up the bar and each perform the complex of Clean + front squat + hang Squat Clean

All 3 teammates weights will be added together to a team total.

you may go up or down in weight and lift in any order.

Beginers may perform power cleans instead of squat cleans
Female lifts multiplied by a factor of 1.33

3-3-4 interval

in a 3 min window teams will complete

20 Syncro V ups

15 Syncro DB Snatches/ KB snatches ( 2 DB + 1 KB per team)

and in the remaining time 

Max Cal Row

* Ladies Cals multiplied by a factor of 1.3

At the end of the 3 minutes teams immediatly reset for another 3 minute round and then at the end of that 3 minutes teams go into a final 4 minute round.

All team mates will complete a max Cal effort once each. Teams can choose who goes first , second and third.

Adv 20 syncro V-ups, 22/15kg DB 24/16kg KB

Int 15 Syncro V-ups, 15/10kg DB 16/12kg KB

Beg 15 Syncro Sit ups, 10/5kg DB 12/6kg KB

3 Rounds for time of:

120 double unders

15 Wall Walks

15m Worm Lunge

Adv - 120 Double underswall walks to 30cm off wall

Int - 70 Double unders, 50cm Off wall

Beginner - 100 single skips, Wall walks to 80cm off wall, 30m Worm Carry

Time Cap 9 mins