BCSO/BCFR Find the Fittest

This workout will be 22 minutes in total with 16 minutes of work and 6 minutes of rest.  The workout contains 4 different rounds that are each 4 minutes and 2 minutes of rest in between the rounds.  The weight for the deadlifts will increase with each round.  The idea is to get as many reps as possible done in each round as the best score will be who has the highest total number of reps completed between all 4 rounds.

ADVANCED DIVISIONS 

4 x 4 Min AMRAP/2 Min Rest In Between

1.      5x185 Men/125 Women Deadlifts:  12/10 Cal Row

2.      5x225 Men/155 Women Deadlifts:  12/10 Cal Row

3.      5x275 Men/205 Women Deadlifts:  12/10 Cal Row

4.      5x315 Men/245 Women Deadlifts:  12/10 Cal Row

Athletes will start with the deadlift and complete 5 reps of deadlifts at the specified weight for that round followed by 12 calories on the rower for men and 10 calories for women.  Athletes will continue this for 4 minutes and once the 4 minutes is done will take 2 minutes of rest before starting the next round.  Each round athletes will start with the 5 deadlifts.

INTERMEDIATE DIVISIONS

4 x 4 Min AMRAP/2 Min Rest In Between

1.      5x145 Men/105 Women Deadlifts:  12/10 Cal Row

2.      5x185 Men/135 Women Deadlifts:  12/10 Cal Row

3.      5x225 Men/175 Women Deadlifts:  12/10 Cal Row

4.      5x265 Men/205 Women Deadlifts:  12/10 Cal Row

Athletes will start with the deadlift and complete 5 reps of deadlifts at the specified weight for that round followed by 12 calories on the rower for men and 10 calories for women.  Athletes will continue this for 4 minutes and once the 4 minutes is done will take 2 minutes of rest before starting the next round.  Each round athletes will start with the 5 deadlifts.

BEGINNER DIVISIONS

4 x 4 Min AMRAP/2 Min Rest In Between

1.      5x125 Men/85 Women Deadlifts:  12/10 Cal Row

2.      5x155 Men/105 Women Deadlifts:  12/10 Cal Row

3.      5x185 Men/135 Women Deadlifts:  12/10 Cal Row

4.      5x225 Men/165 Women Deadlifts:  12/10 Cal Row

Athletes will start with the deadlift and complete 5 reps of deadlifts at the specified weight for that round followed by 12 calories on the rower for men and 10 calories for women.  Athletes will continue this for 4 minutes and once the 4 minutes is done will take 2 minutes of rest before starting the next round.  Each round athletes will start with the 5 deadlifts.

Deadlifts:  Athletes must grab onto the bar with both hand, but the grip can be either double overhand or switch grip.  Athletes must stand all the way up with the bar extending their hips and knees for the rep to count.  Athletes can either do touch-and-go or do singles.  If doing singles the athlete must wait until their hips and knees are fully extended to drop the bar.  Same applies to touch-and-go.  If athlete does touch-and-go the plates on both sides must touch the ground.

Rower:  Athletes must wait until they have completed the designated number of calories before getting off of the rower.

Videos will be put up for the standards.

This workout will take place outside and does have a 12 minute time cap.  It does have 3 different exercises in it.  There will be 5 rounds to complete as quickly as possible within the 12 minute time cap.

ADVANCED DIVISIONS

5 Rounds for Time (12 Min Cap)

1 Forward Sled Pull (100ft) 135lbs Men, 90lbs Women

10 Dual Dumbbell Thrusters 50lbs Men/35lbs Women

20 Lateral Dumbbell Hops

INTERMEDIATE DIVISIONS

5 Rounds for Time (12 Min Cap)

1 Forward Sled Pull (100ft) 135lbs Men, 90lbs Women

10 Dual Dumbbell Thrusters 40lbs Men/25lbs Women

20 Lateral Dumbbell Hops

BEGINNER DIVISIONS

5 Rounds for Time (12 Min Cap)

1 Forward Sled Pull (100ft) 90lbs Men, 45lbs Women

10 Dual Dumbbell Thrusters 30lbs Men/15lbs Women

20 Lateral Dumbbell Hops

Forward Sled Pull:  Athletes can grab onto the sled handle however they want, but must move forward with the sled.  The sled must pass across the line completely before turning around or starting on the thrusters.  This will be 50ft down, turn around, and 50ft back.  When turning the sled it must start behind the line.

Dual Dumbbell Thrusters:  Athletes will have a dumbbell in each hand at the designated weight and have these dumbbells placed at their shoulders.  They will go down into a squat with their hip crease below their knees and then extend up pushing both dumbbells upward into a shoulder press.  The arms must both be fully extended with the dumbbells in line with the head or slightly behind it for the full rep to count.  

Lateral Dumbbell Hops:  Athletes will have both feet together and jump laterally over 1 dumbbell.  Each jump over the dumbbell counts as 1 rep.  Skipping or stepping will not be permitted for any division.

FLOATER WORKOUT

10 Minute Cap

Advanced Divisions

800M Run w/ Airpack (Both men and women)

10 Sandbag Ground to Shoulder (150lbs Men, 100lbs Women)

Intermediate Divisions

800M Run w/ Airpack (Both men and women)

10 Sandbag Ground to Shoulder (100lbs Men, 50lbs Women)

Beginner Divisions

800M Run (No airpack)

10 Sandbag Ground to Shoulder (50lbs Men, 25lbs Women)

Run:  The 800 meter run will be performed outside along a solid white line that was drawn out.  1 lap=400 meters.  2 laps will be performed wearing an airpack for advanced and intermediate divisions and no airpack for beginners.  The airpack must stay on the entire time and athletes must run outside of the line, not inside.  100 meters=1 rep.

Sandbag Ground to Shoulder:  Sandbags will start on the ground at the finish line of the 800 meter run.  While still wearing the airpack athletes will pick the sandbag up placing it on top of their shoulder, extending their hips and legs all the way, and extending the opposite arm outwards to demonstrate they have control of the sandbag.  It does not matter what shoulder it is placed on top of.

This workout has 2 different parts to it.  Each part will have an 8 minute time cap and a 2 minute rest in between for a total of 18 minutes.  

ADVANCED DIVISIONS

Part 1 (8 minute time cap, complete as fast as possible)

21-15-9 

Strict Pull-Ups

Assault Bike Calories (18-12-7 for women)

**10 Line Facing Burpees after each complete round (21 strict pull-ups, 21/18 assault bike calories, 10 line facing burpees, 15 strict pull-ups, 15/12 assault bike calories, 10 line facing burpees, 9 strict pull-ups, 9/7 assault bike calories, 10 line facing burpees)

**********REST 2 MINUTES**********

Part 2 (8 minute time cap, complete as fast as possible)

9-15-21

Line Facing Burpees

Hanging Knee Raises

**10 Calorie Assault Bike for Men/7 Calorie Assault Bike for women after each complete round (9 line facing burpees, 9 hanging knee raises, 10/7 calorie assault bike, 15 line facing burpees, 15 hanging knee raises, 10/7 calorie assault bike, 21 line facing burpees, 21 hanging knee raises, 10/7 calorie assault bike)

Scoring:  Total time of Part 1 if athlete completes all the work within the time cap.  If the athlete does not complete the work in the time cap it will be the number of total reps the athlete completes within the time caps.  The tie break will be the amount of time it takes an athlete to perform the 9 line facing burpees, 9 hanging knee raises, and 10/7 calorie assault bike in Part 2.

INTERMEDIATE DIVISIONS

Part 1 (8 minute time cap, complete as fast as possible)

21-15-9 

Strict Banded Pull-Ups

Assault Bike Calories (18-12-7 for women)

**10 Line Facing Burpees after each complete round (21 strict pull-ups, 21/18 assault bike calories, 10 line facing burpees, 15 strict pull-ups, 15/12 assault bike calories, 10 line facing burpees, 9 strict pull-ups, 9/7 assault bike calories, 10 line facing burpees)

**********REST 2 MINUTES**********

Part 2 (8 minute time cap, complete as fast as possible)

9-15-21

Line Facing Burpees

Hanging Knee Raises

**10 Calorie Assault Bike for Men/7 Calorie Assault Bike for women after each complete round (9 line facing burpees, 9 hanging knee raises, 10/7 calorie assault bike, 15 line facing burpees, 15 hanging knee raises, 10/7 calorie assault bike, 21 line facing burpees, 21 hanging knee raises, 10/7 calorie assault bike)

Scoring:  Total time of Part 1 if athlete completes all the work within the time cap.  If the athlete does not complete the work in the time cap it will be the number of total reps the athlete completes within the time caps.  The tie break will be the amount of time it takes an athlete to perform the 9 line facing burpees, 9 hanging knee raises, and 10/7 calorie assault bike in Part 2.

BEGINNER DIVISIONS

INTERMEDIATE DIVISIONS

Part 1 (8 minute time cap, complete as fast as possible)

21-15-9 

Jumping Pull-Ups

Assault Bike Calories (18-12-7 for women)

**10 Line Facing Burpees after each complete round (21 strict pull-ups, 21/18 assault bike calories, 10 line facing burpees, 15 strict pull-ups, 15/12 assault bike calories, 10 line facing burpees, 9 strict pull-ups, 9/7 assault bike calories, 10 line facing burpees)

**********REST 2 MINUTES**********

Part 2 (8 minute time cap, complete as fast as possible)

9-15-21

Line Facing Burpees

Sit-Ups

**10 Calorie Assault Bike for Men/7 Calorie Assault Bike for women after each complete round (9 line facing burpees, 9 sit-ups, 10/7 calorie assault bike, 15 line facing burpees, 15 sit-ups, 10/7 calorie assault bike, 21 line facing burpees, 21 sit-ups, 10/7 calorie assault bike)

Scoring:  Total time of Part 1 if athlete completes all the work within the time cap.  If the athlete does not complete the work in the time cap it will be the number of total reps the athlete completes within the time caps.  The tie break will be the amount of time it takes an athlete to perform the 9 line facing burpees, 9 sit-ups, and 10/7 calorie assault bike in Part 2.

There are two parts to this workout - Part A and Part B

Pull-Ups:  KIPPING ISN'T ALLOWED AND WILL RESULT IN A NO REP!!!  Athlete must extend elbows fully in the bottom for the strict pull-ups and banded pull-ups and must get the chin over the bar.  Failure to do this will result in a no rep.  For the jumping pull-ups the chin still must be required to get over the bar.  

Line Facing Burpees:  Athletes must have their chests and thighs touching the ground at the bottom of the burpee with their head towards the given line.  Athletes can step up or jump up and must jump over the line (either with both feet together or in skipping manner) but must jump over for Advanced and Intermediate divisions.  Beginner divisions can step over the line.  Athletes do not need to fully extend their hips when they stand up.

Hanging Knee Raises:  Advanced and Intermediate divisions must be hanging from the bar and will need to bring both knees above their hip crease in a bent manner for the rep to count.  Anything below the hip crease will not count.  

Sit-Ups:  Beginner division will do a sit-up instead of hanging knee raises.  Athletes must extend their arms past their head and touch both hands to the ground in the bottom position and when they come up will need to touch their chest to their thighs.

Assault Bike Calories:  For all divisions athletes can't leave the bike until they have reached the designated number of calories.  

Video demonstrations will be released for all movements.

This workout has 2 different parts to it.  Each part will have an 8 minute time cap and a 2 minute rest in between for a total of 18 minutes.  

ADVANCED DIVISIONS

Part 1 (8 minute time cap, complete as fast as possible)

21-15-9 

Strict Pull-Ups

Assault Bike Calories (18-12-7 for women)

**10 Line Facing Burpees after each complete round (21 strict pull-ups, 21/18 assault bike calories, 10 line facing burpees, 15 strict pull-ups, 15/12 assault bike calories, 10 line facing burpees, 9 strict pull-ups, 9/7 assault bike calories, 10 line facing burpees)

**********REST 2 MINUTES**********

Part 2 (8 minute time cap, complete as fast as possible)

9-15-21

Line Facing Burpees

Hanging Knee Raises

**10 Calorie Assault Bike for Men/7 Calorie Assault Bike for women after each complete round (9 line facing burpees, 9 hanging knee raises, 10/7 calorie assault bike, 15 line facing burpees, 15 hanging knee raises, 10/7 calorie assault bike, 21 line facing burpees, 21 hanging knee raises, 10/7 calorie assault bike)

Scoring:  Total time of Part 2 if athlete completes all the work within the time cap.  If the athlete does not complete the work in the time cap it will be the number of total reps the athlete completes within the time caps.  The tie break will be the amount of time it takes an athlete to perform the 9 line facing burpees, 9 hanging knee raises, and 10/7 calorie assault bike in Part 2.

INTERMEDIATE DIVISIONS

Part 1 (8 minute time cap, complete as fast as possible)

21-15-9 

Strict Banded Pull-Ups

Assault Bike Calories (18-12-7 for women)

**10 Line Facing Burpees after each complete round (21 strict pull-ups, 21/18 assault bike calories, 10 line facing burpees, 15 strict pull-ups, 15/12 assault bike calories, 10 line facing burpees, 9 strict pull-ups, 9/7 assault bike calories, 10 line facing burpees)

**********REST 2 MINUTES**********

Part 2 (8 minute time cap, complete as fast as possible)

9-15-21

Line Facing Burpees

Hanging Knee Raises

**10 Calorie Assault Bike for Men/7 Calorie Assault Bike for women after each complete round (9 line facing burpees, 9 hanging knee raises, 10/7 calorie assault bike, 15 line facing burpees, 15 hanging knee raises, 10/7 calorie assault bike, 21 line facing burpees, 21 hanging knee raises, 10/7 calorie assault bike)

Scoring:  Total time of  Part 2 if athlete completes all the work within the time cap.  If the athlete does not complete the work in the time cap it will be the number of total reps the athlete completes within the time caps.  The tie break will be the amount of time it takes an athlete to perform the 9 line facing burpees, 9 hanging knee raises, and 10/7 calorie assault bike in Part 2.

BEGINNER DIVISIONS

INTERMEDIATE DIVISIONS

Part 1 (8 minute time cap, complete as fast as possible)

21-15-9 

Jumping Pull-Ups

Assault Bike Calories (18-12-7 for women)

**10 Line Facing Burpees after each complete round (21 strict pull-ups, 21/18 assault bike calories, 10 line facing burpees, 15 strict pull-ups, 15/12 assault bike calories, 10 line facing burpees, 9 strict pull-ups, 9/7 assault bike calories, 10 line facing burpees)

**********REST 2 MINUTES**********

Part 2 (8 minute time cap, complete as fast as possible)

9-15-21

Line Facing Burpees

Sit-Ups

**10 Calorie Assault Bike for Men/7 Calorie Assault Bike for women after each complete round (9 line facing burpees, 9 sit-ups, 10/7 calorie assault bike, 15 line facing burpees, 15 sit-ups, 10/7 calorie assault bike, 21 line facing burpees, 21 sit-ups, 10/7 calorie assault bike)

Scoring:  Total time of  Part 2 if athlete completes all the work within the time cap.  If the athlete does not complete the work in the time cap it will be the number of total reps the athlete completes within the time caps.  The tie break will be the amount of time it takes an athlete to perform the 9 line facing burpees, 9 sit-ups, and 10/7 calorie assault bike in Part 2.

There are two parts to this workout - Part A and Part B

Pull-Ups:  KIPPING ISN'T ALLOWED AND WILL RESULT IN A NO REP!!!  Athlete must extend elbows fully in the bottom for the strict pull-ups and banded pull-ups and must get the chin over the bar.  Failure to do this will result in a no rep.  For the jumping pull-ups the chin still must be required to get over the bar.  

Line Facing Burpees:  Athletes must have their chests and thighs touching the ground at the bottom of the burpee with their head towards the given line.  Athletes can step up or jump up and must jump over the line (either with both feet together or in skipping manner) but must jump over for Advanced and Intermediate divisions.  Beginner divisions can step over the line.  Athletes do not need to fully extend their hips when they stand up.

Hanging Knee Raises:  Advanced and Intermediate divisions must be hanging from the bar and will need to bring both knees above their hip crease in a bent manner for the rep to count.  Anything below the hip crease will not count.  

Sit-Ups:  Beginner division will do a sit-up instead of hanging knee raises.  Athletes must extend their arms past their head and touch both hands to the ground in the bottom position and when they come up will need to touch their chest to their thighs.

Assault Bike Calories:  For all divisions athletes can't leave the bike until they have reached the designated number of calories.  

Video demonstrations will be released for all movements.