2023 Iron Belle

EVENT THREE & FOUR “BEAUTY AND THE BEAST”
In 12 minutes:
7 Minute AMRAP
5 Deadlift 75/50#
7 Pull Ups *bands are allowed
12 Air Squats

In Remainder of Time Find Your Max On the Below Complex

Power Clean + Hang Power Clean + Shoulder to Overhead

EVENT 3&4 “BEAUTY AND THE BEAST”
15 Minute Time Cap

RX
9 Minute AMRAP
5 Deadlift 225#
7 Chest to Bar Pull Ups
12 Air Squats

In Remainder of Time Find Your Max On the Below Complex
Power Clean + Hang Power Clean + Shoulder to Overhead

Intermediate/Masters
Event #3&4 "TBD"

9 Minute AMRAP
5 Deadlift 175#
7 Pull Ups
12 Air Squats

In Remainder of Time Find Your Max On the Below Complex
Power Clean + Hang Power Clean + Shoulder to Overhead

Scaled
9 Minute AMRAP
5 Deadlift 95#
7 Burpee to Plate
12 Air Squats

In Remainder of Time Find Your Max On the Below Complex
Power Clean + Hang Power Clean + Shoulder to Overhead

This will be a 2 scored event. You will have 15 minutes to complete both events. Event #3 will be a 9 Minute AMRAP and Event #4 will happen as soon as Event #3 ends and they will have the remainder of the 15 minutes to complete Event #4 and find a max on the barbell complex.

For Event #3, all athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will head out to the barbell to complete 5 Deadlifts, followed by 7 Chest to Bar Pull Ups, followed by 12 Air Squats. Once all 12 are complete, they will run back to the start pad to tag Athlete 2.

Athlete 2 will then run out and complete the same 3 exercises in the same fashion. Once all 12 reps are completed, they will run back to the start pad and tag Athlete 3.

Athlete 3 will then run out and complete the same 3 exercises in the same fashion. The team will continue in this same fashion for all 9 minutes. Whatever order they start in, they must stay in that same order the whole 9 minutes.

Your score for Event #3 will be the total repetitions completed in the 9 minutes.

As soon as the clock hits 9 minutes, Event #4 will begin. With the remaining time, each teammate must find their max on this barbell complex: 1 Power Clean + 1 Hang Power Clean + 1 Shoulder to Overhead.

A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed on the Shoulder to Overhead. Each teammate may make as many attempts as they would like. All 3 reps must be successfully completed before the athlete drops the bar.

Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area while the other teammate lifts.

All 3 reps must be completed before the 15 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 15 minute clock beeps.

Each athlete’s score will be the load of their heaviest successful set. The team’s score will be the sum of each athletes’ heaviest sets.

Score for Event #3 will be the total repetitions and Event #4 will be the team’s will be the sum of each athletes’ heaviest sets.

There will be no tiebreak for these events.

EVENT TWO "MULTI TASKING"
16 Minute Time Cap

RX
For Time:
50 Devils Press 25# *Partner Hangs
100 Box Jump Overs 24" *Partner OH Plate Hold
50 Toes to Bar *Partner DB Farmers Hold
100 Wall Balls 14# to 10ft

Intermediate/Masters
For Time:
50 Devils Press 20# *Partner Hangs
100 Box Jump Overs 20" *Partner OH Plate Hold
50 Toes to Bar *Partner DB Farmers Hold
100 Wall Balls 14# to 9ft

Scaled
For Time:
50 Devils Press 10# *Partner Hangs
150 Box Step Ups 20" *Partner OH Plate Hold50 Hanging Knee Raises *Partner DB Farmers Hold
100 Wall Balls 10# to 9ft

All athletes will start on the start pad. At the call of 3-2-1 Go, 1 Athlete will head to the DBs and 1 athlete will head to the pull up bar while 1 athlete stays back on the start pad. Athlete 1 will chip away at Devils Press while athlete 2 hangs from a pull up bar. Devils Press reps will only count while the athlete is hanging. You may switch out athletes at any time and any way. Switching out with the resting athlete MUST always happen on the start pad.

Once all 50 reps are completed on Devils Press, the team will move to complete 100 Box Jump Overs. While 1 athlete is doing the Box Jump Overs, another athlete must hold a plate over their head. Again, athletes may switch out at any station and any time but the plate must be overhead in order for Box Jump Over reps to count.

Once all 100 are completed, the team will move to 50 Toes to Bar. While 1 athlete is doing T2B, another athlete must be holding the DBs in a farmers hold. Again, athletes may switch out at any station and any time but the dumbbells must be in a farmers hold in order for T2B reps to count.

Once all 50 are completed, the team will move to complete 100 Wall Balls. On this station, only 1 athlete is working and the other 2 athletes are resting right behind them. The Wall Ball MAY NOT touch the ground at any point once the Wall Ball is picked off the ground. You may switch out athletes at any time on the Wall Balls but again the ball MAY NOT touch the ground. If the ball does touch the ground, the team will incur a penalty and must complete 10 more reps of Wall Ball for every time the ball touches the ground.

Once all 100 Wall Balls are complete, they may set the ball to the ground and run back to the finish line where time will be called. There is a 16 minute time cap on this workout.

EVENT 3&4 “BEAUTY AND THE BEAST”
15 Minute Time Cap

RX
9 Minute AMRAP
5 Deadlift 225#
7 Chest to Bar Pull Ups
12 Air Squats

In Remainder of Time Find Your Max On the Below Complex
Power Clean + Hang Power Clean + Shoulder to Overhead

Intermediate/Masters
Event #3&4 "TBD"

9 Minute AMRAP
5 Deadlift 175#
7 Pull Ups
12 Air Squats

In Remainder of Time Find Your Max On the Below Complex
Power Clean + Hang Power Clean + Shoulder to Overhead

Scaled
9 Minute AMRAP
5 Deadlift 95#
7 Burpee to Plate
12 Air Squats

In Remainder of Time Find Your Max On the Below Complex
Power Clean + Hang Power Clean + Shoulder to Overhead

This will be a 2 scored event. You will have 15 minutes to complete both events. Event #3 will be a 9 Minute AMRAP and Event #4 will happen as soon as Event #3 ends and they will have the remainder of the 15 minutes to complete Event #4 and find a max on the barbell complex.

For Event #3, all athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will head out to the barbell to complete 5 Deadlifts, followed by 7 Chest to Bar Pull Ups, followed by 12 Air Squats. Once all 12 are complete, they will run back to the start pad to tag Athlete 2.

Athlete 2 will then run out and complete the same 3 exercises in the same fashion. Once all 12 reps are completed, they will run back to the start pad and tag Athlete 3.

Athlete 3 will then run out and complete the same 3 exercises in the same fashion. The team will continue in this same fashion for all 9 minutes. Whatever order they start in, they must stay in that same order the whole 9 minutes.

Your score for Event #3 will be the total repetitions completed in the 9 minutes.

As soon as the clock hits 9 minutes, Event #4 will begin. With the remaining time, each teammate must find their max on this barbell complex: 1 Power Clean + 1 Hang Power Clean + 1 Shoulder to Overhead.

A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed on the Shoulder to Overhead. Each teammate may make as many attempts as they would like. All 3 reps must be successfully completed before the athlete drops the bar.

Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area while the other teammate lifts.

All 3 reps must be completed before the 15 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 15 minute clock beeps.

Each athlete’s score will be the load of their heaviest successful set. The team’s score will be the sum of each athletes’ heaviest sets.

Score for Event #3 will be the total repetitions and Event #4 will be the team’s will be the sum of each athletes’ heaviest sets.

There will be no tiebreak for these events.

EVENT ONE “TURN UP THE HEAT"
RX
For Time:

Athlete 1:
21 Hang Power Clean 105#
100m Sandbag Gut Carry 80#
21 Burpee Over Bar

Athlete 2:

18 Hang Power Clean 105#
125m Sandbag Gut Carry 80#
18 Burpee Over Bar

Athlete 3:

15 Hang Power Clean 105#
150m Sandbag Gut Carry 80#
15 Burpee Over Bar

Intermediate/Masters Division
For Time:

Athlete 1:
21 Hang Power Clean 85#
100m Sandbag Gut Carry 60#
21 Burpee Over Bar

Athlete 2:

18 Hang Power Clean 85#
125m Sandbag Gut Carry 60#
18 Burpee Over Bar

Athlete 3:

15 Hang Power Clean 85#
150m Sandbag Gut Carry 60#
15 Burpee Over Bar

Scaled
For Time:

Athlete 1:
21 Hang Power Clean 45#
100m Sandbag Gut Carry 40#
21 Burpee Over Bar

Athlete 2:
18 Hang Power Clean 45#
125m Sandbag Gut Carry 40#
18 Burpee Over Bar

Athlete 3:
15 Hang Power Clean 45#
150m Sandbag Gut Carry 40#
15 Burpee Over Bar

All athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will go to the barbell and complete 21 Hang Power Cleans. Once all 21 are complete, they will step forward and pick up their sandbag and carry it 100m. All Sandbag carries must be carried in front of their body. Athletes are NOT ALLOWED to shoulder the sandbag and carry it. The distance will be down and back (50m done and 50m back). Once back, they will then head back to the barbell and complete 21 Burpee Over Bar. You will do these burpees laterally to the barbell.

Once 21 Burpee Over Bar are completed, they will run back to the start pad to tag Athlete 2. Athlete 2 will then complete 18 Hang Power Clean, followed by 125m Sandbag Gut Carry (62.5m down and 62.5m back), and then 18 Burpee Over Bar.

Once 18 Burpee Over Bar are completed, they will run back to the start pad to tag Athlete 3. Athlete 2 will then complete 15 Hang Power Clean, followed by 150m Sandbag Gut Carry (75m down and 75m back), and then 15 Burpee Over Bar.

Once all 15 Burpee Over Bar are completed, they will run back to the start pad where time will be called. There is a 9 minute time cap on this workout.