FDNY Barbell Club "First Responder Trials"

Workout #1

All teammates will complete a max lift in one of the following:

3 Rep Max Shoulder to Overhead (From the ground)
4 Rep Max Front Squat (From the ground)
5 Rep Max Deadlift

For the Shoulder to Overhead and the Front Squat the athlete can use any means necessary to get the barbell to the front rack position before starting their repetitions.  A squat clean will count as the first repetition of the front squat if the athlete’s hip crease passes below parallel during the lift.  The barbell may not touch the ground in between repetitions for the Shoulder to Overhead and the Front Squats.

Event Flow:

The score for the event will be total weight lifted by all 3 teammates.  Any lift recording by a female athlete will stand as is.  Any weight lifted by a male athlete will be recorded at 70%.

For example:

Athlete 1 (Male):  Deadlift 390 x .70 = 273
Athlete 2 (Female) Front Squat = 205
Athlete 3 (Male) Shoulder to Overhead = 220 x .70 = 154

Total score = 632

Workout #3

AMRAP 9

Max Calories on the Ski Erg

AND

5 Devils Press 50’s/35’s
10 DB Box Step Overs 24”/20”, 50’s/35’s
15 Toes To Bar or Knees To Elbow*

*Athletes must choose between Toes to Bar or Knees to Elbows before the event begins.  Once the decision is made the athletes may not change mind.

The workout will be split into three sections of 3 Minutes.  2 Athletes will start on the AMRAP while the other Athlete Ski’s for max Calories.  At the 3 minute mark the team will switch one athlete working on the AMRAP with the athlete on the Ski erg.  At the 6 Minute mark the athletes will rotate again.  This time, the athlete that has not been on the ski erg yet will finish the last 3 minutes.

There will be two scores for this event.  The amount of calories accumulated on the ski erg and the amount of rounds + reps on the AMRAP.

Since there will mixed teams the amount of calories accumulated on the ski erg will hold a weighted value for the men and women.  The amount of calories accumulated by the women will be multiplied by 1.25

For Example:
Athlete 1 (Female):  36 calories x1.25 = 45
Athlete 2 (Male):  47
Athlete 3: (Male):  44

Total score on the ski erg = 136

Workout #2

AMRAP 10

15/10 Cal Bike
5 Strict Pullups
7 Lateral Burpees Over the Bar
9 Hang Power Cleans 135/95

The workout will be done waterfall style.  Athlete 1 will advance to the bike and begin working.  Once Athlete 1 completes the calories on the bike and advances to the pull-up bar, Athlete 2 may begin their work on the bike.  Athlete 1 will then continue on to complete the strict pull-ups, the burpees, and the power cleans.  When the final hang power clean is complete, athlete one will run back to the starting mat and tag in Athlete 3.  As soon as Athlete 2 Advances off of the bike and on to the strict pull-ups, Athlete 3 may begin their work on the bike.  This pattern continues on for the duration of the 10 Minute AMRAP.  

The score for the event is the amount of rounds completed plus the amount of reps completed by the athletes in the unfinished rounds.  In order for any pull-ups, burpees, and hang power cleans to count the athlete on the assault bike must have completed all of their calories.

Please note that the calories accumulated by the men on the bike will be worth 2 reps each.  Calories accumulated by the women will be worth 3 reps each.  This will give both genders and equal amount of repetitions on the bike.  Men (15 calories x 2 = 30), Women (10 Calories x 3 = 30).

For example:  6 total rounds are completed.  Athlete 1 finishes the event having completed 5 strict pull-ups and 6 lateral burpees in what would be the 7th round.  Athlete 2 finishes the event having completed 9 calories on the bike.  The score in this scenario is 6+27 (assuming Athlete 2 is a woman).  If Athlete 2 would have finished her 10th calorie on the bike the team’s score would be 6 + 43.  (30 reps on the bike + 7 chest-to-bar + 6 lateral burpees) 

Floater Workout

500/400m row
400m Run with 70/50 Sandbag

All Athletes will start their row at the same time.  As soon as each person finishes their row they will advance to their sandbag.  The sandbag will then be carried any way the athlete prefers for 400m.  Each athlete will have their own time for this workout.

The score for this workout is the total time it takes for each athlete to complete the workout.