Affiliate League 2022

12min To Build Up To 4RM Back Squat

For Time:
M1 : 5 rounds
3 Thrusters 50kg
6 T2B
F1 : 5 rounds
3 Thrusters 35kg
6 T2B
M2 : 5 rounds
3 Thrusters 60kg
4 BMU
F2 : 5 rounds
3 thrusters 40kg
4 C2B Pull-ups

Relay style
12 Rounds:
12/10 Cal Row
9 Box Jump overs 60/50cm
6 Deadlift 100/70
*Every athlete completes 3 rounds in total.
*Every round you need to switch an athlete.

Workout 1 (For Total Load)
0:00-5:00 -
Female Athletes Build Up To Heavy 3 Push Press (From Ground)
5:00-10:00 -
Male Athletes Build Up To Heavy 3 Push Press (From Ground)
10:00-12:00 -
Prepare For Workout 2
12:00-34:00 -
Workout 2 (For Total Time)
4 Rounds For Time (Total):
30 Wallball 20/14lb
30 C2B / 20 Pull-ups
15 Hang Power Snatch 45/30kg
15 Bar Facing Burpees

Workout 1 (For Total Load)
0:00-5:00 -
Female Athletes Build Up To Heavy 3 Push Press (From Ground)
5:00-10:00 -
Male Athletes Build Up To Heavy 3 Push Press (From Ground)
10:00-12:00 -
Prepare For Workout 2
12:00-34:00 -
Workout 2 (For Total Time)
4 Rounds For Time (Total):
30 Wallball 20/14lb
30 C2B / 20 Pull-ups
15 Hang Power Snatch 45/30kg
15 Bar Facing Burpees

Team Run
1600m Relay Run
*Each athlete runs 400m

24min E2MOM:
Workout 1:
1st - Max Cal. Row
2nd - Max Cal. Echo Bike
3rd - Max Cal. Ski.
4th - Rest
*Rotate Athletes Every 2:00
--8min Rest--
Workout 2:
4 Rounds For Time:
10-8-6
Alt. Devil's Press 25/17.5
30m-20m-10m
Sandbag Walking Lunges 40/20
*Each Athletes Complete Full Round Before Next Athlete Starts
*24min Time Cap

24min E2MOM:
Workout 1:
1st - Max Cal. Row
2nd - Max Cal. Echo Bike
3rd - Max Cal. Ski.
4th - Rest
*Rotate Athletes Every 2:00
--8min Rest--
Workout 2:
4 Rounds For Time:
10-8-6
Alt. Devil's Press 25/17.5
30m-20m-10m
Sandbag Walking Lunges 40/20
*Each Athletes Complete Full Round Before Next Athlete Starts
*24min Time Cap

0:00-10:00 - AMRAP:
25 DU
1 Rope Climb
25 DU
(Rotate Athlete Each Round)
*9kg Vest For The Men Only
------------------
10:00-12:00 - Rest
------------------
12:00 - 44:00 – 4 Rounds For Time:
Men 1:
6m Sled Push,6m Sled Pull (X2) (Farmer Carry)
4 Sandbag Ground To Shoulder 60/40
8 HSPU
 
Female 1:
6m Sled Push,6m Sled Pull (X2)  
4 Sandbag Ground To Shoulder 60/40
6 HSPU
 
Men 2:
6m Sled Push,6m Sled Pull (X2)  
4 Sandbag Ground To Shoulder 60/40
4 Wall Walks
 
Women 4:
6m Sled Push,6m Sled Pull (X2)  
4 Sandbag Ground To Shoulder 60/40
2 Wall Walks

--------------------

44:00-46:00 – Rest

--------------------

46:00-56:00 - AMRAP:
6 KB Box Step Overs 32/24
6/4 T2B
(Rotate Athlete Each Round)



0:00-10:00 - AMRAP:
25 DU
1 Rope Climb
25 DU
(Rotate Athlete Each Round)
*9kg Vest For The Men Only
------------------
10:00-12:00 - Rest
------------------
12:00 - 44:00 – 4 Rounds For Time:
Men 1:
6m Sled Push,6m Sled Pull (X2) (Farmer Carry)
4 Sandbag Ground To Shoulder 60/40
8 HSPU
 
Female 1:
6m Sled Push,6m Sled Pull (X2)  
4 Sandbag Ground To Shoulder 60/40
6 HSPU
 
Men 2:
6m Sled Push,6m Sled Pull (X2)  
4 Sandbag Ground To Shoulder 60/40
4 Wall Walks
 
Women 4:
6m Sled Push,6m Sled Pull (X2)  
4 Sandbag Ground To Shoulder 60/40
2 Wall Walks

--------------------

44:00-46:00 – Rest

--------------------

46:00-56:00 - AMRAP:
6 KB Box Step Overs 32/24
6/4 T2B
(Rotate Athlete Each Round)



0:00-10:00 - AMRAP:
25 DU
1 Rope Climb
25 DU
(Rotate Athlete Each Round)
*9kg Vest For The Men Only
------------------
10:00-12:00 - Rest
------------------
12:00 - 44:00 – 4 Rounds For Time:
Men 1:
6m Sled Push,6m Sled Pull (X2) (Farmer Carry)
4 Sandbag Ground To Shoulder 60/40
8 HSPU
 
Female 1:
6m Sled Push,6m Sled Pull (X2)  
4 Sandbag Ground To Shoulder 60/40
6 HSPU
 
Men 2:
6m Sled Push,6m Sled Pull (X2)  
4 Sandbag Ground To Shoulder 60/40
4 Wall Walks
 
Women 4:
6m Sled Push,6m Sled Pull (X2)  
4 Sandbag Ground To Shoulder 60/40
2 Wall Walks

--------------------

44:00-46:00 – Rest

--------------------

46:00-56:00 - AMRAP:
6 KB Box Step Overs 32/24
6/4 T2B
(Rotate Athlete Each Round)



3 Rounds (Each):
400m Run
6/6 KB Clean & S2OH 24/16
12 Burpees Over The KB
*36min Time Cap

*Every Athlete Complete 3 Full Rounds Before Next Athlete Starts.

4 Rounds:
F1/M1/F2/M2
15/12 Cal Bike
10-8-6-4 Squat Clean
 
Weights Ascending:
Round 1:
F1/F2: 35/40kg
M1/M2: 50/60kg
Round 2:
F1/F2: 40/45kg
M1/M2: 60/70kg
Rounds 3:
F1/F2:45/50kg
M1/M2: 70/80kg
Round 4:
F1/F2:50/55kg 
M1/M2: 80/90kg
*32min Time Cap

Event 3 (Finals):
00:00-18:00:
2 Rounds In Relay Style (Each Athlete):
6/3 6/1 Ring Muscle Up
8 Squat Snatch 50/35kg

18:00-35:00:
2 Rounds In Relay Style (Each Athlete):
15m HS’ walk  
10 S2OH 50/35kg

Into..

1 Round Each Athlete:
10/5 Ring Dips
7.5 m Front Rack Barbell Lunges 50/35kg
10/5 Ring Dips
7.5 m Front Rack Barbell Lunges 50/35kg

Event 3 (Finals):
00:00-18:00:
2 Rounds In Relay Style (Each Athlete):
6/3 6/1 Ring Muscle Up
8 Squat Snatch 50/35kg

18:00-35:00:
2 Rounds In Relay Style (Each Athlete):
15m HS’ walk  
10 S2OH 50/35kg

Into..

1 Round Each Athlete:
10/5 Ring Dips
7.5 m Front Rack Barbell Lunges 50/35kg
10/5 Ring Dips
7.5 m Front Rack Barbell Lunges 50/35kg