5 Years Strong

Workout 1:

Flow of the Workout:

At “3, 2, 1..” the athletes will move to the wall ball and complete 60 wall balls. One partner will be working and one will be resting throughout the workout. There is no minimum work requirement and athletes may split reps however you see fit. Once 60 reps are completed, the team will move to the 50cal row followed by 40 toes to bar or knees to 90. The athlete’s will complete the workout with 30 double dumbbell devil’s press and 20 wall walks. The score will be the time when the last rep is completed or the number of reps completed at the time cap. 

Movement Standards:

Wall Balls:

One rep will be completed when the athlete goes below parallel in the squat and the wall ball touches the appropriate target height. 

Row:

Athlete must be on the rower until the final 50cal is reached and can’t move on until you get the okay from the judge. If the judge does not see your partner complete a toes to bar because they started too early, those reps will be no reps.

Toes to Bar/Knees to 90:

A toes to bar rep will be completed when the athlete’s feet both go behind the bar and both touch the bar at the same time. 

A knees to 90 rep will be completed when the athlete’s feet both go behind the bar and both legs reach 90 degrees.

Devil’s Press:

One rep will consist of the athlete starting with chest and thighs on the ground and finishing with both dumbbells locked out overhead with hip and knees also locked out.

Wall Walks/Modified Wall Walks:

The athlete will start and finish the rep lying on the ground with their chest and thighs touching the ground. The feet have to be on the wall before the hands can be moved. Once the feet are on the wall the RX athlete will then go all the way back until both hands are on the blue tape. The scaled athlete will move back until their hands are on the opposite side of the tape (the exact way it is done in the open). Both athletes will then come back down making sure their hands go back to their starting spot before removing feet off the wall. 

Workout 2:

Workout 2:

RX:
30 synchro burpees over bar
Immediately into
1RM Clean and Jerk
1RM Snatch

Time cap: 10min

Scaled:
20 synchro burpees over bar (step overs)
Immediately into
1RM Clean and Jerk
1RM Snatch

Time cap: 10min

At “3, 2, 1…” Both partners will complete the assigned number of burpees synchro over the barbell for score 1. RX must jump over the bar, scaled can do step overs if needed. With the remaining time, Partner 1 will complete a 1RM Clean and Jerk. Once they have completed their last attempt, Partner 2 will complete a 1RM Snatch. The last successful lift for both athletes will be added together to create score 2. Partner 2 will need to have their last lift completed before the clock hits 10min. Squat or power is allowed for both clean and snatch. Jerk can be a push or split. One barbell will be used for both athletes. Barbell can be preloaded before workout starts. 

Workout 3:

Partner A:
(Partner B is resting)
15-12-9-6
Ski Cals
Sandbag Squats


Immediately into:


Partner B:
(Partner A is resting)
6-9-12-15
Sandbag Squats
Ski cals

Time cap: 10min

RX: 100lbs/70lbs
Scaled: 70lbs/50lbs


At “3, 2, 1…” while partner B is resting, partner A will complete the first couplet all the way through starting with the ski cals and sandbag squats for 15 and ending with 6 of each. Once partner A is complete, they will rest while Partner B completes their half of the workout starting with 6 sandbags squats and ski cals and finishing with 15 of each. The score will be the time on the clock when partner B finishes or the amount of reps completed at the time cap. 


Movement standards:

Ski Cals:
Athlete must complete designated amount of cals before moving onto the sandbag squats. Ski must be reset every round.


Sandbag Squats:
Athlete must hold bag on back or shoulder. One rep is completed when the athlete reaches below parallel and the hips and knees reach full extension at the top.