Shapesmiths WODFest: Battle Under the Arches

ENGINE FAILURE RX

BUY-IN 

40 Synchro Down-Ups (4 ATHLETES)

PART A

Pair 1 - 60 Calorie Ski + 60 Calorie Bike

Pair 2 - 60 Calorie Row + Max Burpee Over the Rower

Pair 2 - 60 Calorie Ski + 60 Calorie Bike

Pair 1 - 60 Calorie Row + Max Burpee Over the Rower

PART B

In remaining time

Max Calorie Ski and Row, all 4 athletes rotate as they like

Score A: Total Burpees 

Score B: Total Calories Row + Ski

ENGINE FAILURE RX

The workout is a 15min AMRAP. 

Workout starts with a buy-in of 40 synchro Down-Ups by all four athletes.

Part A

Athletes then split into 2 sub teams of any combo. 

Pair 1 works through 60 calories on the Ski and then 60 calories on the Bike, changing whenever. 

Meanwhile Pair 2 works through 60 calories on the Rower and then Max Burpees over Rower, changing whenever. 

Once Pair 1 has completed 60 calories on the Bike, pairs switch and repeat. 

Part B (Separate Score)

When both pairs have completed Ski and Bike calories, all 4 athletes rotate around the Ski and Row for Max Calories.

Score A: Total Burpees 

Score B: Total Calories Row + Ski

ENGINE FAILURE SCALED

BUY-IN 

30 Synchro Down-Ups (4 Athletes)

PART A

Pair 1 - 45 Calorie Ski + 45 Calorie Bike

Pair 2 - 45 Calorie Row + Max Burpee Over the Rower

Pair 2 - 45 Calorie Ski + 45 Calorie Bike

Pair 1 - 45 Calorie Row + Max Burpee Over the Rower

PART B

In remaining time

Max Calorie Ski and Row, all 4 athletes rotate as they like

Score A: Total Burpees 

Score B: Total Calories Row + Ski

DESCRIPTION

Workout is a 15min AMRAP. 

Workout starts with a buy-in of 30 synchro Down-Ups by all four athletes. 

Part A

Athletes then split into 2 sub teams of any combo. 

Pair 1 works through 45 calories on the Ski and then 45 calories on the Bike, changing whenever. 

Meanwhile Pair 2 works through 45 calories on the Rower and then Max Burpees over Rower, changing whenever. 

Once Pair 1 has completed 45 calories on the Bike, pairs switch and repeat. 

Part B

When both pairs have completed Ski and Bike calories, all 4 athletes rotate around the Ski and Row for Max Calories.

Score A: Total Burpees 

Score B: Total Calories Row + Ski

*NOTE - The video is the Rx version, but the flow of the workout is the same

Part B (Separate Score)

When both pairs have completed Ski and Bike calories, all 4 athletes rotate around the Ski and Row for Max Calories.

Score A: Total Burpees 

Score B: Total Calories Row + Ski

Part B

When both pairs have completed Ski and Bike calories, all 4 athletes rotate around the Ski and Row for Max Calories.

Score A: Total Burpees 

Score B: Total Calories Row + Ski

15:00 TO ESTABLISH 1RM SNATCH + HANG SNATCH

Teams have 15 minutes to establish each athlete's max Snatch Complex: 1 Snatch + 1 Hang Snatch. Female athletes go first and share a barbell. There is no time cap for female athletes, but once male athletes start lifting, female athletes cannot lift again. Any Snatch variation is permitted. Athletes may perform multiple attempts within the time window. 

The team's score is the total combined load of each athlete’s heaviest successful complex.

15:00 TO ESTABLISH 1RM SNATCH + HANG SNATCH

Teams have 15 minutes to establish each athlete's max Snatch Complex: 1 Snatch + 1 Hang Snatch. Female athletes go first and share a barbell. There is no time cap for female athletes, but once male athletes start lifting, female athletes cannot lift again. Any Snatch variation is permitted. Athletes may perform multiple attempts within the time window. 

The team's score is the total combined load of each athlete’s heaviest successful complex.

SHOULDER BURN, U-TURN RX

Workout is You Go, I Go, both pairs complete 1 Round each of:

Round 1

25 Calorie Echo Bike (shared)

25 Synchro Wall Balls (9/ 6KG)

9 Strict Handstand Push-Ups (shared)

Round 2

20 Calorie Echo Bike (shared)

20 Synchro Wall Balls (9/ 6KG)

6 Wall Walks (shared)

Round 3

15 Calorie Echo Bike (shared)

15 Synchro Wall Balls (9/ 6KG)

3 Hand Stand U-Turns (shared)

SHOULDER BURN, U-TURN Scaled

Workout is YGIG, both pairs complete 1 Round each of:

Round 1

15 cal Echo Bike (shared)

30 Wall Balls (9/6KG)

9 Hand Release Push ups (shared)

Round 2

15 cal Echo Bike (shared)

30 Wall Balls (9/6KG)

6 Wall Walks (shared)

Round 3

15 cal Echo Bike (shared)

30 Wall Balls (9/6KG)

3 x 1 Wall Walk into 10 Shoulder Taps (shared)

UNDERCOVER DT Rx

FOR TIME (TIME CAP 15 MINS)

Round 1:

60 Synchro Dumbbell Deadlift

60 Synchro Toes to Bar

Round 2:

30 Synchro Dumbbell Deadlift

30 Synchro Dumbbell Hang Power Clean

30 Synchro Chest to Bar Pull Ups

Round 3:

20 Synchro Dumbbell Deadlift

20 Synchro Dumbbell Hang Power Clean

20 Synchro Dumbbell Shoulder to Overhead

20 Synchro Muscle Ups

Each Movement is 2 athletes working in sync. 

Dumbbells - 2 x 22.5kg/15kg



DESCRIPTION

Total reps can be shared by the team as desired. Dumbbell movements must be completed by one male and one female athlete working in sync; males use two 22.5kg dumbbells, and females use two 15kg dumbbells. Gymnastics movements are performed by any combination of two athletes working in sync.

UNDERCOVER DT SCALED

FOR TIME (TIME CAP 15 MINS)

Round 1:

60 x Synchro Dumbbell Deadlift 

30 x Toes to Bar

Round 2:

30 Synchro Dumbbell Deadlift 

30 Synchro Dumbbell Hang Power Clean 

30 Pull Ups

Round 3:

20 Synchro Dumbbell Deadlift 

20 Synchro Dumbbell Hang Power Clean 

20 Synchro Dumbbell Shoulder to Overhead

20 Chest to Bar Pull Ups 

Synchro DB movements are 2 athletes working.

Gymnastics movements are accumulated, 1 athlete working at a time.



DESCRIPTION

Total reps can be shared by the team as desired. Dumbbell movements must be completed by one male and one female athlete working in sync; males use two 15kg dumbbells, and females use two 10kg dumbbells. Gymnastics movements are accumulated by the team, one athlete working at a time. 

*NOTE - The video is the Rx version, but the flow of the workout is the same. Only one person doing Gymnastics movements at the time