A League of Their Own 7: A Women's Only Challenge

4:00 to Establish a 3 Rep Max Back Squat

4:00 to Establish a 2 Rep Max Thruster

All three athletes will be staged behind the starting line.  They will be given an empty bar, a pair of clips and a pair of the following plates: 45lb (x2), 25lb, 15lb, 10lb, 5lb, and 2.5lb.  The bar must remain unloaded until time starts.  At 3, 2, 1, Go, athletes may enter the lifting area and begin loading the bar to their first desired weight making sure the plates are secure with clips.  The team will have 4:00 total for all athletes to establish a 3 Rep Max Back Squat.   During the team’s 4:00 window, they may change the weight or rotate teammates as many times as they want.  But, once the 4:00 has expired, they may not attempt that lift again.  At the 4:00 mark, the team must stop attempting the Back Squat.  The team will then have 4:00 total for all athletes to establish a 2 Rep Max Thruster.   During the team’s 4:00 window, they may change the weight or rotate teammates as many times as they want.  But, once the 4:00 has expired, they may not attempt that lift again.  At the 8:00 mark, the team must stop attempting the Thruster.  The team will then have 4:00 total for all athletes to establish a 1 Rep Max Shoulder-to-Overhead.  During the teams 4:00 window, they may change the weight or rotate teammates as many times as they want.  But, once the 4:00 has expired, they may not attempt that lift again.  At 12:00, time will be called.  The team will have a total weight lifted for each the 3 Rep Back Squat, 2 Rep Thruster and 1 Rep Shoulder-to-Overhead.

4:00 to Establish a 1 Rep Max Shoulder-to-Overhead

All three athletes will be staged behind the starting line.  They will be given an empty bar, a pair of clips and a pair of the following plates: 45lb (x2), 25lb, 15lb, 10lb, 5lb, and 2.5lb.  The bar must remain unloaded until time starts.  At 3, 2, 1, Go, athletes may enter the lifting area and begin loading the bar to their first desired weight making sure the plates are secure with clips.  The team will have 4:00 total for all athletes to establish a 3 Rep Max Back Squat.   During the team’s 4:00 window, they may change the weight or rotate teammates as many times as they want.  But, once the 4:00 has expired, they may not attempt that lift again.  At the 4:00 mark, the team must stop attempting the Back Squat.  The team will then have 4:00 total for all athletes to establish a 2 Rep Max Thruster.   During the team’s 4:00 window, they may change the weight or rotate teammates as many times as they want.  But, once the 4:00 has expired, they may not attempt that lift again.  At the 8:00 mark, the team must stop attempting the Thruster.  The team will then have 4:00 total for all athletes to establish a 1 Rep Max Shoulder-to-Overhead.  During the teams 4:00 window, they may change the weight or rotate teammates as many times as they want.  But, once the 4:00 has expired, they may not attempt that lift again.  At 12:00, time will be called.  The team will have a total weight lifted for each the 3 Rep Back Squat, 2 Rep Thruster and 1 Rep Shoulder-to-Overhead.

9:00 AMPAP

Dual Dumbbell Front Squats (35/20lb)
Chest-to-Bar Pull-ups/Pull-ups
Dual Suitcase Weighted Dumbbell Step-ups (20”) (35/20lb)

At 3, 2, 1, Go, the first athlete will approach the workout area and begin performing repetitions. They may remain in the workout area as long as they would like.  When that athlete is ready to rotate, they must run back to the start line and tag the next athlete who will then approach the workout area to perform repetitions. Athletes can rotate in any order, but all athletes must perform at least 1 repetition of any movement to meet the minimum work requirement.  This rotation will continue until nine minutes has elapsed.  Every repetition an athlete performs will be worth 1, 2, or 3 points.  The teams combined total points is their final score.

Front Squat (1pt) / Chest-to-Bar or Pull-up (2pt) / Step-up (3pt)

12:00 cap

160 Calories on the Rower
80 Bench Press (95/65lb)

All Athletes will be staged behind the start line. At 3, 2, 1, Go, all three athletes will move forward. One athlete will begin rowing, while one athlete begins performing repetitions on the bench press.  The third athlete is resting.  Only two athletes can be working at any one time.  At any point during the workout, the athletes can rotation positions and rotate in any order.  Once the team has completed all the calories on the rower and all the bench press repetitions, time will be called.

10:00 Cap

3 Rounds for Time:
20 Hang Power Clean (95/65lb)
15 Toes-to-Bar/Knees-Above-Hips
10 Devils Press (35/20lb)

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will move forward to begin performing hang power cleans.  The other two athletes must remain behind the line for safety.  Once all the hang power cleans have been completed, the athlete will get on the bar to perform toes-to-bar/knees-above-hips. Once all the toes-to-bar/knees-above-hips have been completed, the athlete will step up to the dumbbells to perform devils presses.  Once all the devils presses are completed, the athlete will run to tag the next athlete.  The second athlete will move forward to begin performing hang power cleans.  The other two athletes must remain behind the line for safety.  Once all the hang power cleans have been completed, the athlete will get on the bar to perform toes-to-bar/knees-above-hips. Once all the toes-to-bar/knees-above-hips have been completed, the athlete will step up to the dumbbells to perform devils presses.  Once all the devils presses are completed, the athlete will run to tag the third athlete. The third athlete will move forward to begin performing hang power cleans.  The other two athletes must remain behind the line for safety. Once all the hang power cleans have been completed, the athlete will get on the bar to perform toes-to-bar/knees-above-hips. Once all the toes-to-bar/knees-above-hips have been completed, the athlete will step up to the dumbbells to perform devils presses.  Once all the devils presses are completed, the athlete will run to the finish line where time will be called.  This is will be their final time.