The Rural Stampede

Final

Top 4 after 6 scored events

10/8 Cal Echo Bike

15m HS Walk (adv and Int) Bear Crawl (Beg)

15/12 Cal Echo Bike

15m OH DB Walking Lunge

20/16 Cal Echo Bike

2 x Cleans

*each team mate perform a different

bike and movement couplet

Lunge weight

Adv 22/15

int 15/10

beg 10/8

Clean weight

Adv(90/70)

Int(80/60kg)

Beg(70/50kg)

test

Workout 1-Team Linda Plus

11-10-9-8-7-6-5-4-3-2-1

Deadlift

Double DB Bench Press

Squat Clean

Time Cap 10 mins

Into Part B

6 mins Total for the team for each team member to build to a 3RM Deadlift

Teams can split it up however you like.

adv weights Deadlift- 100/75kg, Bench- 22.5/15's, Clean -60/45kg

Int weights Deadlift - 80/65kg, Bench -15/10's, Clean-45/35kg

Beg weights Deadlift - 70/55kg, Bench - 15/10's, clean- 35/25kg

Workout 2 - Intergestion

Advanced

400m Run (all)

21 Syncro Burpees ( All)

42 Toes to bar (1 At a time can be shared)

400m Run (All)

15 Syncro Burpees (All)

30 Chest to bar (1 At a time can be shared)

400m Run (all)

12 Syncro Burpees (all)

24 Muscle ups (1 At a time can be shared)

400m Run (all)

9 Syncro Burpees (all)

9 Rope Climbs 10' (1 At a time shared)

Time Cap 16mins

Intermediate

400m Run (2 members)

21 Syncro Burpees ( All)

42 Toes to bar (1 At a time can be shared)

400m Run (2 Team members)

15 Syncro Burpees (All)

30 Pull ups (1 At a time can be shared)

400m Run (2 Team member)

12 Syncro Burpees (all)

24 Chest to bars (1 At a time can be shared)

400m Run (2 Team members)

9 Syncro Burpees (all)

9 Rope Climbs 9' (1 At a time shared)

Time Cap 16mins

Beginner

400m Run (1 team members)

21 Syncro Burpees ( All)

42 straight leg raises (1 At a time can be shared)

400m Run (1 Team members)

15 Syncro Burpees (All)

30 Ring Rows (1 At a time can be shared)

400m Run (1 Team member)

12 Syncro Burpees (all)

24 Rope zombie climbs (1 At a time can be shared)

400m Run (1 Team member)

9 Syncro Burpees (all)

9 Pull ups (1 At a time can be shared)

Time Cap 16mins

Workout 3 - Daily Double

Advanced

Complete AMRAP in 9 mins of

40 Double unders

11 Snatches (50/35kg)

11 HSPU (to floor)

At the same time complete as Fast as possible

2500/2250/ 2000m Row

MMM/MMForMFF/FFF

Time Cap 9

Intermediate = 25 dubs,40/30kg snatch, HSPU to 1 Abmat

Beginner = 40 Single skips, 35/25kg snatch, Inch worms+ push ups

**** Workout Flow***
On the call of 3,2,1 Go each team will have 1 person on the rower working towards completing the designated meters. All Male teams will complete 2500m All female teams will complete 2000m and mixed teams will complete 2250m.

Whilst someone is rowing another team member will begin working on completing as many rounds of skipping, snatches and HSPU/inch worms. The third team member will be resting. 

At any point team members can switch. So after 15 double unders your team may decide to switch and the resting team memeber could complete the remaining double unders and then all the snatches and then you may decide to switch again and someone else completes the HSPU.

There will always be ONE ROWING, ONE WORKING AND ONE RESTING. How you split it up is completley up to your team to stratergise.

The workout will have two scores

Part A how many Rounds and reps you complete. And,

Part B Your row time. (fastest is best)

Workout 4 - Tag it out

90 Wall Balls (30 each)

90 Double DB Clean and jerks (30 each)

90 Double DB Box step ups ( 30 each)

Switch team mate every 30 reps by

running back to the holding area

and tagging the next partner in.

Time Cap 9

Advanced - wB - 9/6kg, Dumbbells 22/15kg

Intermediate WB 9/6kg, Dumbbells 15/10kg

Beginner WB 6/4kg, Dumbbells 15/10kg

WORKOUT 4

Workout flow-

On the call of 3,2,1,Go
One team member will complete 30 Wall Balls, They will then Tag the next team member who will also complete 30 wall balls, who will then tag the final team member who will complete 30 Wall balls.

The team will then move on to the next movement which will be Double Dumbbell Clean and jerks where each team member will complete 30 reps before tagging in their next team mate.

Finally each team member will complete 30 Double DB box step ups each in the same format as above.