Override Off The Tracks Vol. 3.0

Override Off The Tracks Workout 2: “Pumptown Express”

For Time in a Relay Format:

Partner 1 Completes:

5 Rounds For Time

30 Double Unders / Single Unders

10 DB Bench Press (50/35) (35/25)

10 TTB/ Hanging Knee Tucks

THEN

Partner 2 Completes:

For Time

150 Double Unders

50 DB Bench Press

50 TTB

TIME CAP: 15min

Workout Flow:

At the start of 3,2,1 Go, Athlete 1 will begin the workout with 30 Double Unders (Single unders for scaled) Once 30 reps of the jump rope are completed they will then move on to 10 DB Bench Press. Once 10 DB Bench are completed, they will perform 10 TTB (Hanging Knee Tucks for scaled). Once 10 reps of TTB (Knee tucks) are completed. The athlete will then move back to the jump rope to begin round 2. Athlete 1 will continue in this fashion until 5 rounds are completed. After the completion of the 5th round of TTB (Knee Tucks) Athlete 1 will tag in Athlete 2 to begin working on their portion of the workout. 

Athlete 2 will begin with 150 Double Unders (Single unders). Once the jump rope reps are completed they will then move to 50 Reps on the DB Bench Press. Once 50 Reps of the DB Bench Press are completed they will move to 50 Reps of TTB (Knee Tucks) Upon completion of the 50th rep of TTB the teams total time will be noted as the final score for that workout. 

*If a time cap is hit the score will be 15min plus 1 second for every rep not completed under the time cap. 

*The tiebreak for this workout is the time it takes for athlete 1 to finish their portion of the workout

Movement Standards:

Double Unders/ Single Unders (Scaled): 

This is the standard double-under in which 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 will follow the same rules with the rope passing only 1 time under the feet on each jump. *Note if someone in the scaled division would like to double unders they are welcome to but it will still be 40 reps for all divisions

DB Bench Press

For the DB Bench Press, the rep begins with the athlete laying flat on the bench with hips and shoulders in contact with the bench.The feet on the floor and the DBs in the extended position with arms straight (Starting at the top). The athlete will then lower the DBs down until contact is made with the shoulder or chest of the body with hips and shoulder blades remaining in contact with the bench. Once the DBs make contact the athlete will press the DBs up until full extension of the Elbow is reached. The hips and shoulders must stay in contact with the bench and the feet must stay on the ground throughout the entirety of the rep. 

Toes To Bar:

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted. *The rep is credited when both feet come into contact with the bar inside the hands at the same time. 

Hanging Knee Tuck: 

For the hanging knee tuck, the athlete must go from a full hang to having the knees come above the hip crease (above 90 deg). At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted. *The rep is credited when the knees are brought above 90 degrees

Override Off The Tracks Workout 3: “MOVE FAST LIFT HEAVY”

With a 15min Clock

4 Rounds

20/15 Cal Bike/ Ski (Simultaneously) Scaled (15/10 Cals)

10 Cleans (Split w/ Partner)

Clean Weights

Male Weights (185) (135)

Female Weights (135) (95) 

*IN REMAINING TIME EACH ATHLETE WORKS TO A 1RM CLEAN (ANY STYLE)

SCORE 3A = Time for the 4 Rounds

SCORE 3B = Total Weight of Each Athletes Heaviest Successful Clean

*TIE BREAK = Time For the 4 Rounds

*TIE BREAK = HEAVIEST WEIGHT CLEANED

TIME CAP: 15min

Workout Flow:

At the start of 3,2,1 Go, Athlete 1 will begin working on the ski-erg cals while athlete 2 begins working on the bike cals. Once both machines have reached their designated cals the athletes will then perform 10 cleans at their prescribed weight. This sequence will repeat for a total of 4 rounds. 

In the remaining time of the 15min window both athletes will work to a 1RM Clean. (Any style of clean is allowed)

Movement Standards:

Clean

During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. The rep is counted when the athlete's hips and knees are fully locked out, and the feet in line under the body. 

Override Off The Tracks Workout 3: “MOVE FAST LIFT HEAVY”

With a 15min Clock

4 Rounds

20/15 Cal Bike/ Ski (Simultaneously) Scaled (15/10 Cals)

10 Cleans (Split w/ Partner)

Clean Weights

Male Weights (185) (135)

Female Weights (135) (95) 

*IN REMAINING TIME EACH ATHLETE WORKS TO A 1RM CLEAN (ANY STYLE)

SCORE 3A = Time for the 4 Rounds

SCORE 3B = Total Weight of Each Athletes Heaviest Successful Clean

*TIE BREAK = Time For the 4 Rounds

*TIE BREAK = HEAVIEST WEIGHT CLEANED

TIME CAP: 15min

Workout Flow:

At the start of 3,2,1 Go, Athlete 1 will begin working on the ski-erg cals while athlete 2 begins working on the bike cals. Once both machines have reached their designated cals the athletes will then perform 10 cleans at their prescribed weight. This sequence will repeat for a total of 4 rounds. 

In the remaining time of the 15min window both athletes will work to a 1RM Clean. (Any style of clean is allowed)

Movement Standards:

Clean

During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. The rep is counted when the athlete's hips and knees are fully locked out, and the feet in line under the body. 

Override Off The Tracks Workout 1: “TRAIN WRECK”

Score 1A: 

For Time w/ A Partner

30 Burpee box get overs (30”) - Scaled Box Height = 24”

60 Wall Balls (20/14) - Scaled Wall Ball = (14/10)

90 Pull Ups - Scaled = KB Swings (53/35)

60 Wall Balls

30 Burpee box get overs

+

Score 1B: 

2k Row

*There are two scores for this workout!

SCORE 1A = Time to Complete the Chipper

SCORE 1B = Time for 2k Row

While one partner is working on the row, the other partner is working on the chipper. Teammates can switch at any time throughout the workout. Once the row is complete both partners can work on the chipper (one athlete working, one athlete resting)

TIME CAP: 15min

NOTE: If a time cap is reached for the chipper every rep not completed will count as 1 second which will be added to your score

Workout Flow:

At the start of 3,2,1 Go, Athlete 1 will begin working on the chipper while athlete two begins on the row. Athletes can switch at any time on the chipper and row. For the chipper the work will go as follows.  30 Burpee Box Get Overs, 60 Wall Balls, 90 Pull Ups (KB Swings for Scaled), 60 Wall Balls and 30 Burpee Box Get Overs. *NOTE once the 2k row is finished both partners can work on the chipper (one athlete working one athlete resting). 

Movement Standards:

Burpee Box Get Over:

The burpee box get-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete getting over to the opposite side of the box. Athletes may step or jump in and out of the push-up position. Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep. Athletes may use only their hands and feet to assist in getting over the box. Burpee Box Jump Overs are permitted but AT LEAST one foot must make contact with the box at the top of each rep. Athletes may step down from the top of the box or jump. *NOTE: There is no requirement to stand tall while on top of the box.

Wall Balls:

In the wall ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a ‘no-rep’. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Pull Up: 

The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. 

KB Swing (SCALED): 

The athlete must start each rep with the KB Hanging off the ground but below the groin. The KB must swing up over the athlete's head. At the top of each rep the bottom of the KB must be facing parallel to the ceiling and the hips, shoulders, and elbows must be fully extended. 

Override Off The Tracks Workout 1: “TRAIN WRECK”

Score 1A: 

For Time w/ A Partner

30 Burpee box get overs (30”) - Scaled Box Height = 24”

60 Wall Balls (20/14) - Scaled Wall Ball = (14/10)

90 Pull Ups - Scaled = KB Swings (53/35)

60 Wall Balls

30 Burpee box get overs

+

Score 1B: 

2k Row

*There are two scores for this workout!

SCORE 1A = Time to Complete the Chipper

SCORE 1B = Time for 2k Row

While one partner is working on the row, the other partner is working on the chipper. Teammates can switch at any time throughout the workout. Once the row is complete both partners can work on the chipper (one athlete working, one athlete resting)

TIME CAP: 15min

NOTE: If a time cap is reached for the chipper every rep not completed will count as 1 second which will be added to your score

Workout Flow:

At the start of 3,2,1 Go, Athlete 1 will begin working on the chipper while athlete two begins on the row. Athletes can switch at any time on the chipper and row. For the chipper the work will go as follows.  30 Burpee Box Get Overs, 60 Wall Balls, 90 Pull Ups (KB Swings for Scaled), 60 Wall Balls and 30 Burpee Box Get Overs. *NOTE once the 2k row is finished both partners can work on the chipper (one athlete working one athlete resting). 

Movement Standards:

Burpee Box Get Over:

The burpee box get-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete getting over to the opposite side of the box. Athletes may step or jump in and out of the push-up position. Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep. Athletes may use only their hands and feet to assist in getting over the box. Burpee Box Jump Overs are permitted but AT LEAST one foot must make contact with the box at the top of each rep. Athletes may step down from the top of the box or jump. *NOTE: There is no requirement to stand tall while on top of the box.

Wall Balls:

In the wall ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a ‘no-rep’. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Pull Up: 

The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. 

KB Swing (SCALED): 

The athlete must start each rep with the KB Hanging off the ground but below the groin. The KB must swing up over the athlete's head. At the top of each rep the bottom of the KB must be facing parallel to the ceiling and the hips, shoulders, and elbows must be fully extended.