WOD 2 – LUNG LADDER

For Time: (5 min Time Cap)

Male: 21-18-15

Female: 15-12-9

Assault Bike Calories

Box Jump Overs

Tiebreak: when each round has been completed, time will be marked at the end of each set of Box Jump Overs.

BOX HEIGHTS & AGE GROUP VARIATIONS

All age groups and divisions will perform the same workout as detailed above with the following variations:

Masters 55+ have the option to replace box jump overs with box step overs.

13-15 Teens & 55+ Masters will have the following rep scheme:

Male: 18-15-12

Female: 12-9-6

Box Heights:
Male 13-65+ 24"
Female 13-65+ 20"

WORKOUT FLOW

This workout is for time, with a 5-minute time cap. 

The athlete starts behind their bike at the back of their lane. On “Go”...  the athlete will run to their bike and begin their first round of assault bike calories. The athlete then moves to their box to complete their first round of box jump overs. The athlete then moves on to the second round beginning with the second set of assault bike calories into the second set of box jump overs. The athlete then completes their third and final set of assault bike calories and box jump overs, completing the ladder. The athlete then runs back to the starting mat to finish the workout. 

Time stops when the athlete has both feet back on their starting mat.

WOD 3 – UPPITY

For Time: (9 min Time Cap)

1 Legless Rope Climb

7m Handstand Walk

30 Wall Balls

2 Legless Rope Climbs

7m Handstand Walk

40 Wall Balls

3 Rope Climbs

7m Handstand Walk

50 Wall Balls

Tiebreak: at the end of each set of Wall Balls, a tiebreak time will be recorded.

WEIGHTS & VARIATIONS

The following movement variations apply to this workout.

Rope Climbs

Rx Females will replace the 2 Legless Rope Climbs in round 2 with 2 Rope Climbs.

55-59 Masters Male will perform 1-2-3 Rope Climbs each round.

55-59 Masters Female & 60+ Masters Male will perform 1 Rope Climb each round.

60+ Masters Female will replace all rope climbs with 5 reps of Laying Rope Pulls to standing, controlled lowering to the floor.

Handstand Walks

60+ Masters will replace Handstand Walks with Double DB OH Walk with 2x 15/10kg DBs.

Wall Balls

13-15 Teens Male will use a 6kg wall ball and have a target height of 9ft.

55+ Masters Male will have a target height of 9ft.

55+ Masters Female & 13-15 Teens Female will use a 4kg wall ball.

For Wall Ball Targets and Weights - see athlete pack.

WORKOUT FLOW

This workout is for time, with a 9-minute time cap. 

The athlete starts standing next to the rope, facing away. On “Go”… the athlete begins with their first round of rope climb variation. The athlete then completes a 7m handstand walk. When this is complete the athlete completes 30 wall balls followed by a sprint back to their rope. Then the athlete completes 2 more legless rope climbs. The athlete then completes a 7m handstand walk and 40 wall balls with a sprint back to the rope. The athlete then completes the final round of 3 rope climbs, 7m handstand walk and 50 wall balls with a run back to their rope. Time stops when the athlete touches their rope.

WOD 1 – tfench Fetch & Carry

For Time: (10 min Time Cap)

Run 50m

300m Run & Carry

10 Burpees over Bag

300m Run & Carry

10 Burpees over Bag

300m Run & Carry

10 Burpees over Bag

Run 50m

Tiebreak: A tiebreak time is recorded at the end of each set of burpees over bag. 

WEIGHTS & VARIATIONS

All age groups and divisions will perform the same workout numbers as detailed above, with the exceptions:

55+ Masters can step over the tactical bag. 

13-15 Female Teens & 55+ Female Masters will have a shorter run loop.

The tactical bag weights are as follows:

Female 13-65+ 20kg
Male 13-65+ 30kg

WORKOUT FLOW

This workout is for time, with a 10-minute time cap. The athlete begins at the start line.

On ‘GO’ …. the athlete will run 50m to their sandbag, pick up the sandbag and begin running the first 300m loop in a clockwise direction. When they get back to their lane the athlete will begin the first set of 10 burpees over the bag. The athlete will then pick up their sandbag and run the second 300m loop, followed by 10 burpees over the sandbag. The athlete will then pick up their sandbag and begin their final 300m run and carry, followed by the third set of 10 burpees over sandbag. The athlete then runs the last 50m, back to the start line to complete the workout.

Time stops when the athlete crosses the finish line.

WOD 4 – TYRANNY

For Time: (8 min Time Cap)

3 Rounds:

3 Rounds Dumbbell DT

1 Length (7m) Double Dumbbell OH Lunge

1 Round of Dumbbell DT:

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Shoulder-to-Overheads

Tiebreak: There is no tiebreak.

Workout Modifications

All age groups and divisions will perform the same workout as detailed above.

Masters 60+ will perform Double Dumbbell Lunges (dumbbells held at side).

For Dumbbell WEIGHTS see athlete packs.

WORKOUT FLOW

This workout is for time, with an 8-minute time cap. 

The athlete starts standing tall with both dumbbells on the floor. On Go... the athlete begins the first round of dumbbell DT with 12 deadlifts into 9 dumbbell hang cleans followed by 6 dumbbell shoulder to overhead. This completes 1 round of dumbbell DT. The athlete then completes 2 more rounds of dumbbell DT. The athlete then performs 1 length of double dumbbell overhead lunges, which completes the first round of the workout. The athlete then performs 2 more rounds of the above (3 rounds of dumbbell DT, followed by 1 length of double dumbbell overhead lunges) to complete 3 total rounds of the workout. The athlete then completes the workout with a sprint back to their starting mat and time stops.

WOD 5 – MF FULL CIRCLE

For Time (6 min Time Cap)

3-6-9-6-3

Bar Muscle Ups

Clusters

Tiebreak: when each round has been completed, the time should be marked. Tie break times will be recorded at the end of the set of 3, 6 &9 clusters; and after the second set of 6 clusters.

WEIGHTS & VARIATIONS

All age groups and divisions will perform the same workout as detailed above with the following variations. 

55-59 Masters will replace BMU with Chest-to-Bar Pull Ups.

60+ Masters will replace BMU with Pulls Ups.

For Cluster weights please see athlete packs.

WORKOUT FLOW

This workout is for time, with a 6-minute time cap. The athlete starts standing just in front of their barbell facing the rig. On GO ... the athlete runs to their designated rig area and begins 3 bar muscle ups. The athlete then moves back to the barbell and performs 3 clusters facing away from the rig. The athlete then moves on to the second round beginning with the set of 6 bar muscles ups into 6 clusters. The athlete then completes 9 bar muscle ups and 9 clusters. The athlete then moves back down the ladder performing the set of 6 bar muscle ups into 6 clusters. The athlete then completes 3 bar muscle ups followed by 3 clusters. Time stops when the bar is fully locked out overhead as per movement standards on the final cluster rep.