2024 Everyday Warrior Individual Battle Series

WOD 2 “Heavy”

15 minute clock

5 rounds: 10 min cap

10 Deadlift

10 Toes to Bar 

Part B: Start when A is completed or at 10 minutes 

Max Clean- Inspired by Brittany Gill's Max Clean video

Part A: For Time

Part B: Total Weight (PLEASE ENTER IN THE TIE BREAKER SECTION FOR SCORING)

WORKOUT VARIATIONS 

Rx’d (Ages 16-54) 

Female: 135lb

Male: 185lb 

Scaled (Ages 16-54) 

Female: 85lb, performing hanging knee-raises

Male: 125lb, performing hanging knee-raises

Teenagers 14-15 

Female: 85lb 

Male: 125lb 

Scaled Teenagers 14-15 

Female: 65lb, performing hanging knee-raises

Male: 95lb, performing hanging knee-raises

Masters 55+ 

Female: 105lb, perform toes to bars 

Male: 155lb, perform toes to bars 

Scaled Masters 55+ 

Female: 85lb, perform sit-ups  

Male: 125lb,  perform sit-ups

Toes to Bar: 

The movement standards for toes to bar require athletes to initiate the exercise by hanging from the pull-up bar with arms fully extended. They must then ensure that their heels are drawn back behind the bar before proceeding. Grips, whether overhand, underhand, or mixed, are all permissible. To successfully complete a repetition, both feet must simultaneously make contact with the bar between the hands. Additionally, any part of the feet may come into contact with the bar during the movement.

Hanging Knee Raise: 

The movement standards for hanging knee raises specify that scaled athletes and scaled teens may opt for this variation. The athlete initiates the exercise by hanging from the pull-up bar with arms fully extended. It is crucial to draw the heels back behind the bar at the start of the movement. Grips, whether overhand, underhand, or mixed, are all allowed. A repetition is credited when the athlete's knees ascend above the hips during the raise.

Sit Ups:

The movement standards for sit-ups, applicable to scaled masters, outline specific criteria for proper execution. Athletes commence the exercise with their back in contact with the floor, feet anchored, and hands touching the floor above the head. Credit for a repetition is granted when the hands successfully make contact with the feet. While AbMats are allowed for additional support, they are not mandatory for performing the movement.

Deadlift:

The movement standards for the deadlift mandate that the barbell must begin on the ground, with collars positioned outside the plates for stability. Athletes are required to maintain their hands outside the knees throughout the lift, and the use of sumo deadlifts is prohibited. The repetition is deemed successful when the athlete achieves full extension of the hips and knees while ensuring that their head and shoulders are positioned behind the bar.

Clean:

The barbell begins on the ground and must be lifted to the front rack position.  The rep is completed when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar. Squat clean is allowed. 

*The bar can be pre-loaded prior to the start of the workout. 

“Legacy”

Rx Version:

3 rounds

For time

25/20 cal row 

15 pull ups 

10 front squats 

WORKOUT VARIATIONS 

Rx’d (Ages 16-54) 

Female: 95lb

Male: 135lb

Scaled (Ages 16-54) 

Female: 45lb, jumping chin over bar pull ups 

Male: 65lb, jumping chin over bar pull ups 

Teenagers 14-15 

Female: 45lb

Male: 65lb

Scaled Teenagers 14-15 

Female: 35lb, jumping chin over bar pull ups 

Male: 45lb, jumping chin over bar pull ups 

Masters 55+ 

Female: 65lb, pull ups 

Male: 95lb, pull ups 

Scaled Masters 55+ 

Female: 45lb, jumping chin over bar pull ups 

Male: 65lb,  jumping chin over bar pull ups 

Row:

The movement standards for rowing require that the monitor on the rower is set to zero at the commencement of each row. During the row, the athlete must remain seated on the rower until the monitor accurately displays the correct calorie count.

Pull Ups:

In the pull-up movement standard, each repetition begins with the athlete hanging freely with arms fully extended and feet off the ground. Any grip or style of pull-up is acceptable, provided that the athlete adheres to the requirements. A repetition is counted when the athlete's chin surpasses the horizontal plane of the bar. While wrapping tape around the pull-up bar or using hand protection like gymnastics-style grips or gloves is allowed, combining both by taping the bar and wearing hand protection simultaneously is not permitted.

Jumping Chin Over Bars Pull Ups:

The movement standard for jumping pull-ups stipulates that the pull-up bar must be positioned at least 6 inches (15 cm) above the top of the athlete's head while standing erect. This variation, designated for scaled variations and Masters 55+ categories exclusively, requires the athlete to commence each repetition with arms fully extended. Any grip or pull-up style is permissible as long as the specified criteria are satisfied.

Front Squat:

The movement standards for front squats necessitate that both the athlete and the barbell remain positioned in front of the 8-foot tape line throughout the exercise. Each set of front squats must commence with the barbell resting on the ground. At the bottom of the squat, the crease of the athlete's hip must be clearly below the top of the knees. Throughout the movement, the bar must be maintained in the front-rack position; however, the hands are not required to remain on the bar. While a full squat clean is permitted, it is not mandatory to initiate the movement. The repetition is deemed complete when the athlete achieves full extension of the hips and knees while supporting the bar in the front-rack position.

WOD 1 

“Warrior” 

FOR TIME (time cap 20 minutes)

50 Alternating Single Arm Dumbbell Snatch 

50 Double Unders

40 Single Arm Dumbbell Push Press 

40 Wallball

30 Alternating Single Arm Devils Press 

30 Box Jump Overs 

WORKOUT VARIATIONS 

Rx’d (Ages 16-54) 

Female: 35lb dumbbell, double unders, 14lb wall ball - 9ft target, 20in box

Male: 50lb dumbbell, double unders, 20lb wall ball - 10ft target, 24in box

Scaled (Ages 16-54) 

Female: 20lb dumbbell, single unders, 10lb wall ball - 9ft target, 20in box*

Male: 35lb dumbbell, single unders, 20lb wall ball - 9ft target, 24in box*

Teenagers 14-15 

Female: 20lb dumbbell, double unders, 10lb wall ball - 9ft target, 20in box

Male: 35lb dumbbell, double unders, 14lb wall ball - 9ft target, 24in box

Scaled Teenagers 14-15 

Female: 10lb dumbbell, single unders, 10lb wall ball - 9ft target, 20in box*

Male: 20lb dumbbell, single unders, 14lb wall ball - 9ft target, 24in box*

Masters 55+ 

Female: 20lb dumbbell, double unders, 10lb wall ball - 9ft target, 20in box*

Male: 35lb dumbbell, double unders, 20lb wall ball - 9ft target, 24in box*

Scaled Masters 55+ 

Female: 10lb dumbbell, single unders, 10lb wall ball - 9ft target, 20in box*

Male: 20lb dumbbell, single unders, 14lb wall ball - 9ft target, 24in box*

*All scaled divisions and Master 55+ may setup up on box jump overs. 

Alternating Single Arm Dumbbell Snatch:

The snatch begins with both heads of the dumbbell on the ground, requiring the athlete to lift the dumbbell overhead in one fluid motion, excluding the clean and jerk technique. Touch-and-go is allowed, but bouncing the dumbbell is prohibited. Athletes must alternate arms after each repetition, waiting until a successful rep is achieved before switching. The non-lifting hand/arm must refrain from contacting the legs or any part of the body during the movement. A repetition is considered valid when the arms, hips, and knees are fully extended, and the dumbbell is positioned directly over the middle of the athlete’s body when viewed from the side profile. Optionally, athletes may perform a split snatch, but both feet must return in line under the body while the dumbbell remains locked out overhead for the rep to count. Assistance in moving or resetting the dumbbell is not permitted.

Double Unders/Single Unders:

In the standard double under, the rope must pass completely under the feet twice for each jump, with the rope spinning forward for the repetition to count. For scaled divisions, the standard is a single-under, where the rope passes completely under the feet once for each jump, also requiring the rope to spin forward for the rep to count.

Single Arm Dumbbell Push Press:

The athlete will start in a standing position, holding the dumbbell at shoulder height with one hand and feet shoulder-width apart. Execution involves a slight knee bend followed by an explosive drive upward through the legs while simultaneously pressing the dumbbell overhead with a straight arm. The repetition is considered valid when the arm is fully extended overhead, with the elbow locked out and the dumbbell positioned over the center of the body. Controlled lowering of the dumbbell back to the starting position is necessary before initiating the next repetition. Athletes may alternate arms between repetitions, ensuring each arm completes the full movement independently. Continuous motion is encouraged, but brief pauses at the top or bottom are allowed. 

Wallball

For the wall-ball movement, athletes must initiate the rep from the bottom of a squat position, ensuring their hip crease drops below the level of their knees. They then propel the medicine ball upward, aiming to strike the designated target with the center of the ball. To receive credit for the repetition, the ball must make contact with the target at or above the specified height. Any instances where the ball fails to hit the target or falls short result in a "no rep." Additionally, if the ball descends from the top without making contact with the target, athletes cannot catch it mid-air to initiate the next repetition. Each rep concludes with the ball settling on the ground before athletes can proceed to pick it up for the subsequent repetition. 

Alternating Single Arm Devils Press 

For the alternating single-arm devil press, the athlete starts with one dumbbell just in front of their feet, shoulder-width apart. They jump back into a high plank, lower between the dumbbells like a burpee, then press back up. Jumping feet wide of the dumbbell, they hinge at the hips and swing the dumbbell through their legs. Snapping hips forward, extending legs, and propelling the dumbbell overhead while bending the elbow. Locking the arm straight at the top, then reverse the movement to return the dumbbell to the ground.

Box Jump Overs 

For box jump overs, athletes begin with both feet on the ground on one side of the box, ensuring not to angle the box or step up on the corner. A lateral jump over the box, starting with the feet parallel to the box, is permitted, requiring a two-foot takeoff with only the athlete's feet touching the box. Upon landing on the box, the athlete must step off to the other side or jump completely over the box, ensuring that the feet pass over the box, not around it, and landing with both feet. There's no need to stand tall while on top of the box. In scaled divisions and Masters 55+, stepping up is allowed, but both feet must touch the top of the box, and athletes must step down from the box for the rep to count, with no rebounding into the next jump permitted. The rep is credited when both feet have touched the ground on the opposite side of the box, allowing athletes to commence their next rep from there.