2024 TCSC Trifecta

COMPETITIVE

3 SETS of 3min AMRAP / 1min Rest
 
SET 1
80 Pull-Ups (SPLIT by A1/A2)
MAX BBJO 20” In Remainder (A3)
 
SET 2
55 Toes-to-Bar (SPLIT by A2/A3)
MAX BBJO 20” In Remainder (A1)
 
SET 3
30 Bar Muscle-Ups (SPLIT by A1/A3)
MAX BBJO 20” In Remainder (A2)
 
SCORE: TOTAL REPS (including pulling)

INTERMEDIATE

3 SETS of 3min AMRAP / 1min Rest
 
SET 1
70 Pull-Ups (SPLIT by A1/A2)
MAX BBJO 20” In Remainder (A3)
 
SET 2
55 Toes-to-Bar (SPLIT by A2/A3)
MAX BBJO 20” In Remainder (A1)
 
SET 3
40 C2B Pull-Ups (SPLIT by A1/A3)
MAX BBJO 20” In Remainder (A2)
 
SCORE: TOTAL REPS (Pulling Reps + BBJO Total)

RECREATIONAL

3 SETS of 3min AMRAP / 1min Rest
 
SET 1
70 Ring Rows (SPLIT)
MAX BBJO 20” In Remainder (SPLIT)
 
SET 2
55 Hanging Knee Raises (SPLIT)
MAX BBJO 20” In Remainder (SPLIT)
 
SET 3
40 Hanging Leg Raises (SPLIT)
MAX BBJO 20” In Remainder (SPLIT)
 
SCORE: TOTAL REPS (Pulling Reps + BBJO Total)

WOD 1A “TRIPLE BAR TRIAD”

• For Competitive and Intermediate, teams will designate who is A1/A2/A3 and split work as they see fit
• For Recreational, all work is split as the Team of 3 sees fit.
• Knee Raises and Leg Raises - hanging from pull-up bar - knees and toes respectively to break height of hip crease
• All reps will contribute to total score (pull-up bar reps and burpee box jump overs).
• All divisions are permitted to step up/over the box in the BBJOs
• WOD 1B will commence immediately after the rest interval on the 3rd Set.
• Wod 1A and 1B will be run back-to-back, but will have two separate scores for the leaderboard.

Additional details will be included in Competition Corner, explained on the day of the event, and if deemed necessary, a video will be sent out prior.

Pending the final facility layout and any unforeseen logistics, all events are subject to change at the sole discretion of the event director. If any changes are made between the workout being published and the start of the event, athletes will be notified by email.

ALL DIVISIONS

ON A 12:00 CLOCK

FROM 0:00 - 4:00 - A1 Establish 3RM Bench Press

FROM 4:00 - 8:00 - A2 Establish 3RM Hang Clean (from Floor)

FROM 8:00 - 12:00 - A3 Establish 3RM Squat (From Rack)*

*Squats: Competitive will be doing Overhead Squat. Intermediate and Recreational will be doing Front Squat. 

WOD 1B “TRIPLE BAR TRIAD”

• WOD 1B will commence immediately after the rest interval on the 3rd Set.
• WOD 1A and 1B will be run back-to-back, but will have two separate scores for the leaderboard.
• A1/A2/A3 athlete designations reset for each workout (they don’t need to be the same people as the pull-up bar workout)
• Maximum attempts can be performed in each window, the heaviest successful weight will count towards the teams total score in lbs

Additional details will be included in Competition Corner, explained on the day of the event, and if deemed necessary, a video will be sent out prior.

Pending the final facility layout and any unforeseen logistics, all events are subject to change at the sole discretion of the event director. If any changes are made between the workout being published and the start of the event, athletes will be notified by email.

FOR TIME - 24min TimeCap

• 75cal Row AND 75cal BikeErg (SPLIT SIMULTANEOUSLY)
• 75 Front Squats ♀ / Thrusters ♂ (SPLIT)
• 10 Single DB Devil's Press (SYNCHRO)
• 30 Wall Walks (SPLIT)
• 10 Single DB Devil's Press (SYNCHRO)
• 75 Front Squats ♀ / Thrusters ♂ @ (SPLIT)
• 75cal Row AND 75cal BikeErg (SPLIT SIMULTANEOUSLY)
• Run to Finish

Competitive:

• Barbell @ 95#
• Dumbbell @ 35#/50#
• Wall Walks to 10"

Intermediate:

• Barbell @ 75#
• Dumbbell @ 25#/40#
• Wall Walks to 10"

Recreational:

• Barbell @ 45#
• Dumbbell @ 10#/15#
• Wall Walks to 20"

WOD 2 “TRIO CHIPPER”

• Calories are split - 2 working, 1 resting. Teams cannot move on to until calories on both machines are completed. 
• 1 Barbell per team. Ladies will Front Squat, Men will Thruster. 
• The Devil's Press just need to be synchronized at the "top/extension" of each rep.

Additional details will be included in Competition Corner, explained on the day of the event, and if deemed necessary, a video will be sent out prior.

Pending the final facility layout and any unforeseen logistics, all events are subject to change at the sole discretion of the event director. If any changes are made between the workout being published and the start of the event, athletes will be notified by email.

FOR TIME - 12min TimeCap

• 3 ROUNDS (1 Full Each in Order A1, A2, A3)
  • 10cal Echo Bike
  • 10 Hang Clean (F) / Hang Snatch (M)
  • 10 Push-Ups/HSPU*

directly into

• 3 ROUNDS (1 Full Each in Order A3, A2, A1)
  • 10 Push-Ups/HSPU*
  • 10 Hang Clean (F) / Hang Snatch (M)
  • 10 Echo Bike

Run to Finish

Competitive:

• Barbell @ 125#
• *HSPU (Flat): First Round 10 Strict, Second Round 10 Kipping

Intermediate:

• Barbell @ 95#
• *HSPU: Kipping to 1 AbMat

Recreational:

• Barbell @ 65#
• *Push-Ups: Hand Release Push-Ups

WOD 3 “FULL CIRCLE”

This will be the final event of the competition. Teams will designate themselves as A1, A2 and A3 and work in the order listed, working their way from one side of the competition floor to the other, and then back.

• There will be one 35# barbell per lane. Ladies will Hang Clean their reps, while Men will Hang Snatch them.
• For Competitive, the HSPU are Strict for the 1st leg, but are not required to be strict on the 2nd leg.
• A3 will essentially have to do their legs back-to-back - strategize the placement of your teammates accordingly.

Additional details will be explained on the day of the event, and if deemed necessary, a video will be sent out prior.

Pending the final facility layout and any unforeseen logistics, all events are subject to change at the sole discretion of the event director. If any changes are made between the workout being published and the start of the event, athletes will be notified by email.