Iron Wars Episode One: The Sandbag Menace

For Time (12 minute Time cap):
4 Rounds
50 Feet (25 down and 25 back) KB Front Rack Lunge
20/14 Calories on Rogue Echo Bike
12 Synchro Hurdle Facing Burpees

RX Teams Weights
53/35#
Intermediate Weights
35/26#
At the 3…2…1… GO! Athlete 1 will enter the lunge lane to begin Kettlebell Walking lunges.
Athlete 2 may proceed to the bar facing hurdles waiting for Athlete 1 to complete the lunges and
bike. Athlete 1 will clean Kettlebells to a front rack position. Athletes will begin lunging towards
the 25-foot mark. Once clearly past the 25 feet mark, athletes will turn around and begin their
lunges back. Once across the starting point the athlete will leave the lunge area. The athlete will
then go to the Rogue Echo bike to begin 20/14 Calories. Once the Calories for their division
have been met, the athlete will head to the hurdle with their teammate for that given heat. The
athletes will then complete 12 synchro hurdle-facing burpees. Once done Athlete 2 may
proceed to the lunge area while athlete 1 can stay at the hurdles. Athlete 2 will then complete
the requisite work and get back to the synchro burpees and following this pattern until complete.
Movement Standards
Kettlebell Front Rack Lunges
● Kettlebells must be in the front rack position. 
● The back knee must make full contact with the ground at the bottom of the lunge. 
● Athletes must stand to full extension at the top of the rep.
● Athletes may not stagger step into the next rep. 
● 5-foot increments will be reps. If the athlete stagger steps or puts the kettlebells down
they must start behind the 5-foot increment they did not finish.
● At the end of the 25 feet athlete foot must clearly be past with no portion of their heel in
contact with the line. 

Rogue Echo Bike Calories
● Athletes must reach calories before leaving the bike. If the athlete leaves early this will
result in needing to return to the bike. 
● Judges/equipment team will reset the monitor each round. 
Hurdle Facing Synchro Burpees
● The athletes will complete a full chest-to-deck burpee. 
● Athletes will be on the same side of the hurdle.
● The athletes will use a two-foot take-off over the hurdle. 
● Athletes does not have to reach full extension of the hips. 
● The athletes will then face the hurdle straight on and complete the burpee again. 
● Judges may use their best judgment if the athlete is not in line with the hurdle. 
● Burpees are considered synchro when both athletes have their chest to the deck at the
bottom.

RX Teams Version:
For Time with a 15 Minute Time Cap
80 Handstand Pushups
60/40 Calories on the Rower
40 Sandbag Squats 150/100
20 Sandbag Box Get Overs (48/40)

Intermediate Teams Version
For Time with a 15 Minute Time Cap
80 Full Military Hand Release Pushups
60/40 Calories on the Rower
40 Sandbag Squats 150/100
20 Sandbag Box Get Overs (48/40)

Start Position: Athletes will begin the workout in front of the Boxes on the west side of the floor.
This is the finish line of the workout. They will continue to work backward until they get back
here. 
At 3…2…1..GO! Athletes will proceed from the start mat to the east “iron Muscle” wall. Athletes
will begin work on their 80 reps of HSPU or HR Pushups. Athlete 2 may be within the same area
as Athlete 1, they do not have to stay on the starting mat. At the completion of the 80 reps,
athletes will advance forward to the Rower. Athletes will row until their division calories are
completed on the monitor. Athletes may switch at any point. Athletes will need to stay on the
rower until the monitor reads 60 or 40 Calories. Athletes who fall short of a few calories will
result in athletes needing to return to rowing before advancing. When completed athletes will
move forward towards the sandbag. The sandbag must be cleaned up and put on the shoulder
to begin reps. Athletes must hit full depth on a squat and reach full hip extension at the top.
Every 10 reps, Athletes will move the bag forward to the next block of squares on the
competition floor resulting in 4 movements forward. Once completed, athletes will move
sandbags to the last station of the workout. Athletes will then clean the sandbag to the top of the
box and push it over. Once the sandbag is over the box. Athletes will jump over the top of the
box to the opposite side. Rep is completed when both feet are on the ground on the
opposite side. 

Movement Standards
Handstand Pushups
● Tape line Athletes must touch a tape line with both hands that is 10 inches from the wall
and no wider than 2 inches. Any part of the hand can touch the line, including the
fingers.
● Starting position Athletes should start with their arms locked out, heels touching the wall,
hips open, and body in line with their arms. Only the heels are allowed to touch the wall
at the beginning and end of each rep.
● In the bottom position athletes should end in a tripod position with their hands and head
on the ground, and their butt can be on the wall. 
● Kicking up Athletes should come to a locked-out position with elbows, shoulder and hips
aligned and locked out with only the heels touching the wall as was in the starting
position.  
Hand Release Pushups
● The starting position: Feet together (at most one athlete's foot length between feet on
the ground is okay) and arms fully extended in plank position.
● To complete a rep: lowering the body all the way to ground, once the chest is on the
ground both arms move out to a “T” position and back, and then the athlete presses up
to a fully locked out plank position (pushup)
● Throughout the rep, the hips, trunk, legs, and head should remain in a straight line. 
Row
● Monitor: The monitor will be set to zero at the beginning of each row and should count
up to the designated distance.
o May need the equipment team to monitor this so rowers are on for athletes.  
● Seating: Athlete to remain seated until the monitor reaches the desired number of
calories or distance.
Sandbag Squats
● Rep Must start with a Clean onto the shoulder.
● Sandbag must be on shoulders to initiate rep.
● Squats must show full depth. The hip crease must pass below the knees. 
● The hip needs to return to a full extension at the top of the rep. 
Sandbag Box Get Overs
● Sandbags must start on the ground in front of the stacked boxes. 
● Athletes will clean the sandbag up and over the box to the ground on the other side of
the box. 
● Once the sandbag is clearly over, athletes will climb/jump over the box. 
● Athletes' full body MUST stay within the width of the box. Feet or legs may not be
outside of the boxes.
o If feet or legs do cross the box, only the box get over must be redone.
● Athletes may not slide across their bottoms and swing their legs out. 
● Athletes may not tuck and roll over the box. 

● The rep is completed once the athlete has fully stepped on the ground. 
● If the athlete fails to step fully on ground on the opposite side before switching out, it will
result in a no rep.

6 total Rounds For “Reps on Rope Climb”
3 rounds each athlete
2 min rounds
RX Teams Version
100 Double Unders
Max Effort Rope Climbs 13 ft

Intermediate Teams Version

100 Single Unders
Max Effort Rope Climbs 10 ft

Whiteboard Breakdown
Start Position: Athletes will start in a box on the Turf on the south side of the building by the
athlete village. 
At 3..2..1..GO! Athlete 1 will proceed from the starting mat to the north side of the building. The
athlete will enter the taped-off box to begin working on 100 jump rope (rx Double unders, inter
singles). The athlete will remain in the taped-off box to complete the jump rope. If an athlete
begins to jump out of the box it will result in a no rep. Once 100 jump ropes are completed, the
athlete will proceed to the climbing rope on the south side of the building. The athlete will then
complete as many rope climbs in the remaining time. Athletes must clearly touch the mark.
Marks are RX 13 feet mark, and Inter 10 feet mark. If the athlete does not meet the standard
height touch, it will result in a no-rep. After completion of the rep, the athlete will descend to the
comp floor to begin their next rep. After time is completed, the athlete will return to the starting
box to “tag in” Athlete 2. Athletes will switch back and forth for the remainder of the three rounds
each. 
Movement Standards
Double Unders
● The rope passes under the feet twice for each jump.
● The rope must spin forward for the rep to count. 
● Only successful jumps are counted, not attempts. 
Single Unders
● the rope passes under the feet once for each jump. 
● The rope must spin forward for the rep to count. 
● Only successful jumps are counted, not attempts.
●
Rope Climbs
● Each rep starts with both feet on the ground and hands under 7-ft tape line.
● The athlete may “NOT” jump into the rope climb.
● Any style of climbing is permitted.
● The rep is credited when one hand touches above the designated mark. 
● Athletes must touch the mark at either 13’ or 10’ depending on their division.  
● Athletes may touch anywhere above their mark.
● There is no requirement during the descent of the climb
Stage Setup
Two Designated areas will be needed for setup. 
● Clear and marked square on the south side of the building, where athletes will start the
event. Marker identifying which lane must clearly be marked on the south side of the
square. 

● Clear and Marked square 5x5 Feet on the adjacent side of the competition area for the
jump rope. 
● Numbers identifying lane numbers 1-6 are Marked on the ground. Numbers must be
able to clearly identified from the west side of the building for spectators. 
Athlete Equipment allowed:
● Rope 
● Jump Rope
● Rope Shin Guards

RX Teams Version:
On a 12 min Clock
Part A: 
For Time:
One “Jedi Mile” Team Run
—---then—----
Part B: 
For Total Weight Accumulated
Max Effort Snatches starting at
135/95#
Intermediate Teams Version:
On a 12 min Clock
Part A: 
For Time:
One “Jedi Mile” Team Run
—---then—----
Part B: 
For Total Weight Accumulated
Max Effort Snatches starting at
95/65#
Part A: 
At 3...2…1...GO! Both athletes will be at the starting line on the turf with their adjacent number
for their lane assignments. One athlete will begin running with their team's baton. Only one
athlete is allowed to run at a time. Athletes may switch out at any point during the mile run after
a full lap is completed. For the exchange of athletes, they must return to their starting position.
Athletes must switch batons at the starting line without leading past their starting mat. Between
the two athletes, they must accumulate 12 laps. Once 12 laps have been completed, judges will
take note of the time to complete the one mile in Part A. Athletes may now move onto the
competition floor to start Part B of the workout. 
Part B:
Once Part A has been completed, athletes will have the remaining time to accumulate the
highest amount of weight snatched. Athletes will begin snatching the bar with their division
weights. The athlete not working must be clearly outside of the range of the athlete working.
Athletes not working MUST be standing behind the working athlete, not in front of the working
athlete. Both athletes can change weights, however the athlete not working will need to return
behind the working athlete before they can begin lifting again.
Movement Standards

Run
● Athletes must stay within the designated running area. 
● Athletes may not lead the runner. They must stay positioned until the baton is in their
hand. 
Snatch
● Starting position: The barbell should be on the ground
● Lifting: The barbell should be lifted overhead in one smooth motion
● Catch: Barbell can be caught in power, squat, or split
● Lockout: At the top of the movement, the barbell should be fully locked out overhead
with the athlete's hips, knees, and arms fully extended, and the bar directly over or
slightly behind the middle of the body.
● Contact: Only the athlete's feet may touch the ground during the lift.  If knees contact the
ground, it is a no rep.
● Other: Touch-and-go is permitted, but bouncing or dropping the barbell is not. If the
barbell is dropped, it must settle on the ground before the athlete can begin the next
rep. 
● The weight may be increased or decreased (5lb increments only) as long as it does not
go below the prescribed weights for the respective division.
● This is not a complex lift, so the snatch must be locked out before the 3, 2, 1 stop or it
will be a no rep.

RX Teams Version:
On a 12 min Clock
Part A: 
For Time:
One “Jedi Mile” Team Run
—---then—----
Part B: 
For Total Weight Accumulated
Max Effort Snatches starting at
135/95#
Intermediate Teams Version:
On a 12 min Clock
Part A: 
For Time:
One “Jedi Mile” Team Run
—---then—----
Part B: 
For Total Weight Accumulated
Max Effort Snatches starting at
95/65#
Part A: 
At 3...2…1...GO! Both athletes will be at the starting line on the turf with their adjacent number
for their lane assignments. One athlete will begin running with their team's baton. Only one
athlete is allowed to run at a time. Athletes may switch out at any point during the mile run after
a full lap is completed. For the exchange of athletes, they must return to their starting position.
Athletes must switch batons at the starting line without leading past their starting mat. Between
the two athletes, they must accumulate 12 laps. Once 12 laps have been completed, judges will
take note of the time to complete the one mile in Part A. Athletes may now move onto the
competition floor to start Part B of the workout. 
Part B:
Once Part A has been completed, athletes will have the remaining time to accumulate the
highest amount of weight snatched. Athletes will begin snatching the bar with their division
weights. The athlete not working must be clearly outside of the range of the athlete working.
Athletes not working MUST be standing behind the working athlete, not in front of the working
athlete. Both athletes can change weights, however the athlete not working will need to return
behind the working athlete before they can begin lifting again.
Movement Standards

Run
● Athletes must stay within the designated running area. 
● Athletes may not lead the runner. They must stay positioned until the baton is in their
hand. 
Snatch
● Starting position: The barbell should be on the ground
● Lifting: The barbell should be lifted overhead in one smooth motion
● Catch: Barbell can be caught in power, squat, or split
● Lockout: At the top of the movement, the barbell should be fully locked out overhead
with the athlete's hips, knees, and arms fully extended, and the bar directly over or
slightly behind the middle of the body.
● Contact: Only the athlete's feet may touch the ground during the lift.  If knees contact the
ground, it is a no rep.
● Other: Touch-and-go is permitted, but bouncing or dropping the barbell is not. If the
barbell is dropped, it must settle on the ground before the athlete can begin the next
rep. 
● The weight may be increased or decreased (5lb increments only) as long as it does not
go below the prescribed weights for the respective division.
● This is not a complex lift, so the snatch must be locked out before the 3, 2, 1 stop or it
will be a no rep.