2022-2023 TYR Wodapalooza Miami Workouts

Rings & Squats

Released: Saturday, December 24, 2022

Elite Indy

For time

21/15 Ring Muscle-ups
21 Back Squats (235, 165lb)

15/12 Ring Muscle-ups
15 Front Squats

9 Ring Muscle-ups
9 Overhead Squats

Time Cap: 12:00

Rx

15/12 Ring Muscle-ups
15 Back Squats (235, 165lb)

12/9 Ring Muscle-ups
12 Front Squats

9/6 Ring Muscle-ups
9 Overhead Squats

Time Cap: 9:00

Intermediate

12/9 Ring Muscle-ups
15 Back Squats (185, 135lb)

9/6 Ring Muscle-ups
12 Front Squats

6/3 Ring Muscle-ups
9 Overhead Squats

Time Cap: 9:00

Scaled

15 Burpee Ring Pull-ups
15 Back Squats (155, 105lb)

12 Burpee Ring Pull-ups
12 Front Squats

9 Burpee Ring Pull-ups
9 Overhead Squats

Time Cap: 9:00

Teens 13-15

9/7 Ring Muscle-ups
15 Back Squats (155, 105lb)

6/5 Ring Muscle-ups
12 Front Squats

3/1 Ring Muscle-ups
9 Overhead Squats

Time Cap: 9:00

Teens 16-18

12/9 Ring Muscle-ups
15 Back Squats (185, 135lb)

9/6 Ring Muscle-ups
12 Front Squats

6/3 Ring Muscle-ups
9 Overhead Squats

Time Cap: 9:00

Masters 35-39

12/9 Ring Muscle-ups
15 Back Squats (185, 135lb)

9/6 Ring Muscle-ups
12 Front Squats

6/3 Ring Muscle-ups
9 Overhead Squats

Time Cap: 9:00

Masters 40-44

12/9 Ring Muscle-ups
21 Back Squats (165, 115lb)

9/6 Ring Muscle-ups
15 Front Squats

6/3 Ring Muscle-ups
9 Overhead Squats

Time Cap: 9:00

Masters 45-49

9/7 Ring Muscle-ups
21 Back Squats (155, 105lb)

6/5 Ring Muscle-ups
15 Front Squats

3/1 Ring Muscle-ups
9 Overhead Squats

Time Cap: 9:00

Masters 50-54

7/5 Ring Muscle-ups
21 Back Squats (135, 95lb)

5/3 Ring Muscle-ups
15 Front Squats

1/1 Ring Muscle-ups
9 Overhead Squats

Time Cap: 9:00

Masters 55-59

5/3 Ring Muscle-ups
21 Back Squats (115, 75lb)

3/2 Ring Muscle-ups
15 Front Squats

1/1 Ring Muscle-ups
9 Overhead Squats

Time Cap: 9:00

Masters 60+

5/3 Ring Muscle-up or 9 Burpee Ring Pull-ups
21 Back Squats (95, 65lb)

3/2 Ring Muscle-ups or 6 Burpee Ring Pull-ups
15 Front Squats

1 Ring Muscle-up or 3 Burpee Ring Pull-ups
9 Overhead Squats

Time Cap: 9:00

Adaptive Standing Upper

For Time
1500m Row
15/12 Single Arm Ring Rows
15 DBall G2Osh 70/50
12 Single Arm Ring Rows
12 DBall G2OSh
9 Single Arm Ring Rows
9 DBall G2OSh

Adaptive Standing Lower

For Time
1250m Row
9/6 Ring Muscle Ups
15 DBall Over Shoulder
6/3 Ring Muscle Ups
12 DBall Over Shoulder
3/1 Ring Muscle Ups
9 DBall Over Shoulder

Adaptive Seated

For Time
1000m Row
15 Ring Dips
15 DBall Lap 2 Shoulder
12 Ring Dips
12 DBall Lap 2 Shoulder
9 Ring Dips
9 DBall Lap 2 Shoulder

Adaptive Neuro

For Time
1000m Row
15 Ring Rows
15 DBall G2OSh
12 Ring Rows
12 DBall G2OSh
9 Ring Rows
9 DBall G2OSh

Adaptive Standing Scaled

For Time
1000m Row
15 Ring Rows
15 DBall G2OSh
12 Ring Rows
12 DBall G2OSh
9 Ring Rows
9 DBall G2OSh

Adaptive Seated Scaled

For Time
750m Row
15 Ring Dips From Chair
15 DBall Lap 2 Shoulder
12 Ring Dips From Chair
12 DBall Lap 2 Shoulder
9 Ring Dips From Chair
9 DBall Lap 2 Shoulder

Miami Meat Market & Dirty Isabel

Released: Wednesday, Jan 11, 2022

Elite Indy

For time

A) Complete for time:
3 Rounds of
25 C2B Pull-ups
15 DB Bench Press (80, 50lb)
Into…
30/21 Cal Echo Bike

1 minute transition/rest then at minute 10

B) At minute 10, complete for time:
30 Bar Facing Burpees
30 Unbroken* Power Snatches (125, 85lb)
*For every break, perform 3 bar-facing burpees

Time Cap: 17 Minutes

Rx

Complete for time:
3 Rounds of
24 C2B Pull-ups
12 DB Bench Press (80, 50lb)
Into…
24/16 Cal Echo Bike
12 Bar-Facing Burpees
24 Power Snatches (115, 75lb)

Intermediate

Complete for time:

3 Rounds of
20/14 C2B Pull-ups
10 DB Bench Press (80, 50lb)
Into…
20/14 Cal Echo Bike
10 Bar-Facing Burpees
20 Power Snatches (95, 65lb)

Scaled

Complete for time:

3 Rounds of
15 Pull-ups
15 DB Bench Press (50, 35lb)
Into…
15/10 Cal Echo Bike
10 Bar-Facing Burpees
15 Power Snatches (75, 55lb)

Teens 13-15

Complete for time:

3 Rounds of
20 C2B Pull-ups
10 DB Bench Press (80, 50lb)
Into…
20/14 Cal Echo Bike
10 Bar-Facing Burpees
20 Power Snatches (95, 65lb)

Teens 16-18

Complete for time:

3 Rounds of
24 C2B Pull-ups
12 DB Bench Press (80, 50lb)
Into…
24/16 Cal Echo Bike
12 Bar-Facing Burpees
24 Power Snatches (115, 75lb)

Masters 35-39

Complete for time:

3 Rounds of
24 C2B Pull-ups
12 DB Bench Press (80, 50lb)
Into…
24/16 Cal Echo Bike
12 Bar-Facing Burpees
24 Power Snatches (115, 75lb)

Masters 40-44

Complete for time:

3 Rounds of
24/16 C2B Pull-ups
12 DB Bench Press (80, 50lb)
Into…
24/16 Cal Echo Bike
12 Bar-Facing Burpees
24 Power Snatches (115, 75lb)

Masters 45-49

Complete for time:

3 Rounds of
20 C2B Pull-ups
10 DB Bench Press (80, 50lb)
Into…
20/14 Cal Echo Bike
10 Bar-Facing Burpees
20 Power Snatches (95, 65lb)

Masters 50-54

Complete for time:

3 Rounds of
20 C2B Pull-ups
10 DB Bench Press (80, 50lb)
Into…
20/14 Cal Echo Bike
10 Bar-Facing Burpees
20 Power Snatches (95, 65lb)

Masters 55-59

Complete for time:

3 Rounds of
20 Pull-ups
15 DB Bench Press (50lb, 35lb)
Into…
20/14 Cal Echo Bike
15 Bar-Facing Burpees
20 Power Snatches (75, 55lb)

Masters 60+

Complete for time:

3 Rounds of
20 Pull-ups
15 DB Bench Press (50lb, 35lb)
Into…
20/14Cal Echo Bike
10 Bar-Facing Burpees
20 Power Snatches (75, 55lb)

Adaptive Standing Upper

Complete for time:

30/21 Cal Echo Bike, into…
12-9-6-3
one arm Push up
10 Db Oh Lunge 50/35
Into…
30/21 Cal Echo Bike
30 Unbroken* Power Snatches (75, 55)

*For every break, perform 3 bar-facing burpees at the completion of the snatches

12 min Cap

Adaptive Standing Lower

Complete for time:

30/21 Cal Echo Bike, into…
12-9-6-3
C2B Pull-up
10 DB Bench Press 55/40
Into…
30/21 Cal Echo Bike
30 Unbroken* Power Snatches (75, 55lb)

*For every break, perform 3 burpees at the completion of the snatches

12 min Cap

Adaptive Seated

Complete for time:

12/8 Cal Echo Bike, into…
4-3-2-1
Floor to Bench Transfer
12-9-6-3
10 DB Bench Press 50/35
Into…
12/8 Cal Echo Bike
30 Unbroken* Power Snatches (75, 45lb.)

*For every break, perform 3 U-turns (end of barbell) at the completion of the snatches

12 min Cap

Adaptive Neuro

Complete for time:

24/18 Cal Echo Bike, into…
12-9-6-3
Decline push up ( elevate feet on BENCH)
10 Db Bench Press 40/25(35/20)
Into…
24/18 Cal Echo Bike
30 Unbroken* Power Snatches (75, 55lb) (Major 55/35)

*For every break, perform 3 burpees at the completion of the snatches

12 min Cap

Adaptive Standing Scaled

Complete for time:

21/14 Cal Echo Bike, into…
12-9-6-3
HR Push up
10 DB OH Push Press 35/20
Into…
21/14 Cal Echo Bike
30 Unbroken* Hang Snatches (65, 45lb.)

*For every break, perform 3 burpees at the completion of the snatches

12 min Cap

Adaptive Seated Scaled

Complete for time:

8/6 Cal Echo Bike, into…
4-3-2-1
Chair to bench Transfers
12-9-6-3
10 Db Bench Press 35/20
Into…
8/6 Cal Echo Bike
30 Unbroken* Hang Power Snatches (35/25)

*For every break, perform 3 U-turns at the completion of the snatches

12 min Cap

3, 2, 1, Lift Off

Released: Friday, December 30, 2022

All Teams of 3

For Total Cumulative Load

Athlete 1 – 3 RM Overhead Squat
Athlete 2 – 2RM Front Squat
Athlete 3 – 1 RM Shoulder-to-Overhead

:30 On | :45 Transition

2 attempts per athlete

We Have Lift Off

Released: Saturday, December 31, 2022

Elite Indy

A) For Max Load in 4min:
1RM Clean & Jerk

-2 Minute transition, & begin @ minute 6:

B) One attempt for max time: Parallette Free-standing Handstand Hold

Rx

A) For Max Load in 4min:
1RM Clean & Jerk

-2min transition, & begin @ minute 6:

B) One attempt for max time:
Parallette Free-standing Handstand Hold

Intermediate, 16-18, 35-39, 40-44, 45-49

A) For Max Load in 4min:
1RM Clean & Jerk

-2min transition, & begin @ minute 6:

B) One attempt for max time:
Free-standing Handstand Hold

Scaled, 13-15, 50-54, 55-59, 60+

A) For Max Load in 4min:
1RM Clean & Jerk

-2min transition, & begin @ minute 6:

B) One attempt for max time:
Paralette L-Sit Hold

Adaptive Standing Upper

A) For Max Load in 4min: 1RM Back Squat

-1min transition, & begin @ minute 5:

B) One attempt for max time: Bottom pistol hold on H-Bracket

Adaptive Standing Lower

A) For Max Load in 4min: 1RM Strict Press

-1min transition, & begin @ minute 5:

B) One attempt for max time: Parallette Free-standing Handstand Hold

Adaptive Seated

A) For Max Load in 4min: 1RM Bench Press

-1min transition, & begin @ minute 5:

B) One attempt for max time: Max 2×4 Wheelie Hold on H Bracket

Adaptive Neuro

A) For Max Load in 4min: 1RM Bench Press

-1min transition, & begin @ minute 5:

B) One attempt for max time:
SA plank hold (knees off ground, butt below shoulders)

Adaptive Standing Scaled

A) For Max Load in 4min: 1RM Bench Press

-1min transition, & begin @ minute 5:

B) One attempt for max time:
SA plank hold (knees off ground, butt below shoulders)

Adaptive Seated Scaled

A) For Max Load in 4min: 1RM Bench Press

-1min transition, & begin @ minute 5:

B) One attempt for max time: Overhead Plate or Dumbbell hold

Double Shot with a Splash

Released: Wednesday, January 4, 2023

Elite Indy

Complete for time:
2 Rounds of:

50 Wallballs (30, 20lb)
Open Water Swim
150 Drag Rope Double Unders

Time Cap: 20 Minutes

Rx

2 Rounds of:
50 Wallballs (30, 20lb)
Open Water Swim

150 Drag Rope Double Unders

Intermediate

2 Rounds of:
50 Wallballs (20, 14lb)
Open Water Swim

75 Drag Rope Double Unders

Scaled

2 Rounds of:
50 Wallballs (14, 10lb)
Open Water Swim

150 Drag Rope Single Unders

Teens 13-15

2 Rounds of:
50 Wallballs (14, 10lb)
Open Water Swim

50 Drag Rope Double-unders

Teens 16-18

2 Rounds of:
50 Wallballs (20, 14lb)
Open Water Swim

75 Drag Rope Double Unders

Masters 35-39

2 Rounds of-
50 Wallballs (30, 20lb)
Open Water Swim

100 Drag Rope Double Unders

Masters 40-44

2 Rounds of
50 Wallballs (20, 14lb)
Open Water Swim

100 Drag Rope Double Unders

Masters 45-49

2 Rounds of-
50 Wallballs (20, 14lb)
Open Water Swim

75 Drag Rope Double Unders

Masters 50-54

2 Rounds of-
50 Wallballs (20, 14lb)
Open Water Swim

50 Drag Rope Double Unders

Masters 55-59, 60+

2 Rounds of-
30 Wallballs (14, 10lb)
Open Water Swim

30 Drag Rope Double Unders

Adaptive Standing Upper

Complete for time:
2 Rounds of
100 Double Unders
20 Burpees
50 Wallballs (20/14lb)

Adaptive Standing Lower

Complete for time:
2 Rounds of
100 Single Unders
20 Burpees
50 Box Wallballs (20, 14lb)

Adaptive Seated

2 Rounds of-
200 Multi Ropes
40 U-turns
50 Wallballs (20,14lb) @8/6ft

Adaptive Neuro

2 Rounds of:
100 Single Unders
15 Burpees
50 Wallballs (20, 14lb)
Major 8/6ft

Adaptive Standing Scaled

2 Rounds of-
100 Single Unders
15 Burpees
50 Wallballs (14,10lb)

Adaptive Seated Scaled

2 Rounds of:
100 Multi Ropes
20 U-turns
50 Wallballs (14, 10lb) @ 8/6ft

Back to the Future

Released: Tuesday, January 10, 2023

Elite Indy

Complete for time:
5/4 Legless Rope Climbs
40 Weighted GHD Sit-ups (20, 14lb)
30m Double KB Overhead Walking Lunge (53, 35lb)
20 Double KB Hang Clean & Jerks
1 Mile Assault Run
20 Double KB Thrusters
30m Double KB Front-rack Walking Lunge
40 GHD Sit-ups
5 Rope Climbs

Time Cap: 22 Minutes

Rx

4/3 Legless Rope Climbs
30 Weighted GHD Sit-ups (20, 14lb)
20m Double KB Overhead Walking Lunge (53, 35lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
4/3 Rope Climbs

Time Cap: 13 Minutes

Intermediate

3/2 Legless (15, 12ft) Rope Climbs
30 GHD Sit-ups
20m Double KB Overhead Walking Lunge (44, 26lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
3/2 Rope Climbs

Time Cap: 13 Minutes

Scaled

3/2 Rope Climbs (12ft)
30 GHD Sit-ups (Parallel)
20m Double KB Overhead Walking Lunge (26, 18lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups (Parallel)
3/2 Rope Climbs (12ft)

Time Cap: 13 Minutes

Teens 13-15

3/2 Rope Climbs (15ft)
30 GHD Sit-ups
20m Double KB Overhead Walking Lunge (26, 18lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
3/2 Rope Climbs (15ft)

Time Cap: 13 Minutes

Teens 16-18

4/3 Rope Climbs
30 GHD Sit-ups
20m Double KB Overhead Walking Lunge (44, 26lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
4/3 Rope Climbs

Time Cap: 13 Minutes

Masters 35-39

3/2 Legless Rope Climbs
30 Weighted GHD Sit-ups (20, 14lb)
20m Double KB Overhead Walking Lunge (53, 35lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
3/2 Rope Climbs

Time Cap: 13 Minutes

Masters 40-44

3/2 Legless Rope Climbs
30 Weighted GHD Sit-ups (20, 14lb)
20m Double KB Overhead Walking Lunge (44, 26lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
3/2 Rope Climbs

Time Cap: 13 Minutes

Masters 45-49

4/3 Rope Climbs
30 GHD Sit-ups
20m Double KB Overhead Walking Lunge (44, 26lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
4/3 Rope Climbs

Time Cap: 13 Minutes

Masters 50-54

4/3 Rope Climbs
30 GHD Sit-ups
20m Double KB Overhead Walking Lunge (44, 26lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups
4/3 Rope Climbs

Time Cap: 13 Minutes

Masters 55-59

3/2 Rope Climbs (12ft)
30 GHD Sit-ups (Parallel)
20m Single KB Overhead Walking Lunge (35, 18lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups (Parallel)
3/2 Rope Climbs (12ft)

Time Cap: 13 Minutes

Masters 60+

3/2 Rope Climbs (12ft)
30 GHD Sit-ups (Parallel)
20m Single KB Overhead Walking Lunge (35, 18lb)
20 Double KB Hang Clean & Jerks
800m Assault Run
20 Double KB Thrusters
20m Double KB Front-rack Walking Lunge
30 GHD Sit-ups (Parallel)
3/2 Rope Climbs (12ft)

Time Cap: 13 Minutes

Upper

2/1 Rope Climbs
20 GHD Sit-ups
20ft Single KB Overhead Carry (53, 35lb)
10 Single KB Hang Clean & Jerks
500m Assault Run
10 Single KB Thrusters
20ft KB Front-rack Walking Lunge
20 GHD Sit-ups
2/1 Rope Climbs

8 Min Cap

Lower

3/2 Legless Rope Climbs @ 10ft
20 GHD Sit-ups
20ft Double KB Overhead Carry (53, 35lb)
10 Single Alt KB Hang Clean & Jerks
20 Burpees
5/5 Single Arm KB Thrusters
20ft Double KB Overhead Carry
20 GHD Sit-ups
3/2 Rope Climbs @ 10ft

8 Min Cap

Seated

2/1 Legless Rope Climbs @ 10ft
20 Med Ball Sit ups 10lb
20 Double KB Swing (Light)
10 Double KB Hang Clean & Press
15 x 20FT SPRINTS
10 Double Kb deadlifts
20ft WHEELIE
20 Medball sit ups
2/1 Rope Climb

8 Min Cap

Neuro

20 GHD Sit-ups to paralell
20ft Single KB Overhead Carry (35,26lb)
20 Single KB Hang power Clean & Jerks
400m Assault Run
10 Single KB Push Press
20ft KB Front-rack Carry
20 GHD Sit-ups
2 Rope Climbs @ 10ft

8 Min Cap

Standing scaled

3/2 Lay to Stand
20 Sit-ups
20ft Single Arm KB Overhead Carry (35, 26lb)
10 Single KB Hang Clean & Jerks
15 Burpees
10 Single KB Thrusters
20ft Single KB Front-rack Carry
20 Sit-ups
3/2 Lay to Stand

8 Min Cap

Seated scaled

2/1 Lay to Stand
20 Med Ball Core twists 10lb.
20 Double KB Presses
10 Double KB Hang Clean
10 30FT SPRINTS
10 Single Kb Ground to lap over
20 FT BACKWARDS WHEEL
20 Medball Core Twists
2/1 Lay to Stand

8 Min Cap

Start Fast & Finish Strong

Released: Saturday, January 7, 2023

Elite Indy

A) Complete for time:
11-22-11
Toes to Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)

1-minute transition, rest, then at minute 5:

B) Complete for time:
1,000m Row
20 D-Ball Cleans (150, 100lb)
300ft D-Ball Bearhug Carry

Time Cap: 15 Minutes Total

Rx

A) 11-22-11
Toes-to-Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)

@min 4 begin…

B) For Time
40/30 Calorie Row
20 D-Ball Cleans (150, 100lb)
200ft D-Ball Bearhug Carry

Intermediate

A) 11-22-11
Toes-to-Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)

@min 4 begin…

B) For Time
40/30 Calorie Row
20 D-Ball Cleans (100, 70lb)
200ft D-Ball Bearhug Carry

Scaled

A) 11-22-11
Hanging Toe Raises
Hurdle Jumps (18″, 12″)
44yd Shuttle Run (11-22-11yd)

@min 4 begin…

B) For Time
40/30 Calorie Row
20 D-Ball Cleans (70, 50lb)
200ft D-Ball Bearhug Carry

Teens 13-15

A) 11-22-11
Toes-to-Bar
Hurdle Jumps (18″, 12″)
44yd Shuttle Run (11-22-11yd)

@min 4 begin…

B) For Time
40/30 Calorie Row
20 D-Ball Cleans (70, 50lb)
200ft D-Ball Bearhug Carry

Teens 16-18

A) 11-22-11
Toes-to-Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)

@min 4 begin…

B) For Time
40/30 Calorie Row
20 D-Ball Cleans (100, 70lb)
200ft D-Ball Bearhug Carry

Masters 35-39

A) 11-22-11
Toes-to-Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)

@min 4 begin…

B) For Time
40/30 Calorie Row
20 D-Ball Cleans (150, 100lb)
200ft D-Ball Bearhug Carry

Masters 40-44

A) 11-22-11
Toes-to-Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)

@min 4 begin…

B) For Time
40/30 Calorie Row
20 D-Ball Cleans (150, 100lb)
200ft D-Ball Bearhug Carry

Masters 45-49

A) 11-22-11
Toes-to-Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)

@min 4 begin…

B) For Time
40/30 Calorie Row
20 D-Ball Cleans (100, 70lb)
200ft D-Ball Bearhug Carry

Masters 50-54

A) 9-18-9
Toes-to-Bar
Hurdle Jumps (24″, 18″)
44yd Shuttle Run (11-22-11yd)

@min 4 begin…

B) For Time
40/30 Calorie Row
20 D-Ball Cleans (100, 70lb)
200ft D-Ball Bearhug Carry

Masters 55-59

A) 8-16-8
Toes-to-Bar
Hurdle Jumps (18″, 12″)
44yd Shuttle Run (11-22-11yd)

@min 4 begin…

B) For Time
40/30 Calorie Row
20 D-Ball Cleans (70, 50lb)
200ft D-Ball Bearhug Carry

Masters 60+

A) 6-12-6
Toes-to-Bar
Hurdle Jumps (18″, 12″)
44yd Shuttle Run (11-22-11yd)

@min 4 begin…

B) For Time
40/30 Calorie Row
20 D-Ball Cleans (70, 50lb)
200ft D-Ball Bearhug Carry

Sync-up & Squat

Released: Friday, January 6, 2023

Elite Teams of 3

Complete for time:
30-20-10
Synchro Ring & Bar Muscle Ups
Synchro Squat Cleans & Squat Snatches

Snatch (165, 115)
Clean (205, 145)
Time Cap: 15 Minutes

Rx

For Time:
21-15-9
Synchro Ring & Bar Muscle Ups
Synchro Squat Cleans & Squat Snatches

Snatch (165, 115)
Clean (205, 145)

Intermediate

For Time:
21-15-9
Synchro Ring & Bar Muscle Ups
Synchro Squat Cleans & Squat Snatches

Snatch (135, 95)
Clean (165, 115)

Scaled

For Time:
21-15-9
Synchro Pull-ups
Synchro Squat Cleans & Squat Snatches

Snatch (125, 75)
Clean (145, 95)

Chasing Waterfalls

Released: Sunday, January 8, 2023

Elite Teams of 3

A) Complete for time
“5K Run”
Relay Style

B) Complete for time
3 Rounds, Each Athlete completes 1 Round at a time
15 DBall Cleans
Open Water Swim
21 DBall Squats

M: 150lb
F: 100lb

Time Cap: 25 Minutes Total

Rx

A) Complete for time
“5K Run” Relay Style

B) Complete for time
3 Rounds for time – Each Athlete completes 1 Round at a time
15 DBall Cleans
Open Water Swim
21 DBall Squats

M: 150lb
F: 100lb

Intermediate

A) Complete for time
“5K Run” Relay Style

B) Complete for time
3 Rounds for time – Each Athlete completes 1 Round at a time
15 DBall Cleans
Open Water Swim
21 DBall Squats

M: 100lb
F: 70lb

Scaled

A) Complete for time
“5K Run” Relay Style

B) Complete for time
3 Rounds for time – Each Athlete completes 1 Round at a time
10 DBall Cleans
Open Water Swim
15 DBall Squats

M: 100lb
F: 70lb

Start Fast, Finish Faster

Released: Monday, January 9, 2023

Elite Teams of 3

Complete for time, in relay style:

Round 1
Athlete 1 – 42 HSPU/420ft Shuttle Run
Athlete 2 – 42 Pistols/420ft Shuttle Run
Athlete 3 – 42 C2B/420ft Shuttle Run

Round 2
Athlete 1 – 42 HSPU/240m Row
Athlete 2 – 42 Pistols/240m Row
Athlete 3 – 42 C2B/240m Row

Time Cap: 13 Minutes

Rx

Complete for time, in relay style:

Round 1
Athlete 1 – 42 HSPU/420ft Shuttle Run
Athlete 2 – 42 Pistols/420ft Shuttle Run
Athlete 3 – 42 C2B/420ft Shuttle Run

Round 2
Athlete 1 – 42 HSPU/240m Row
Athlete 2 – 42 Pistols/240m Row
Athlete 3 – 42 C2B/240m Row

Intermediate

Complete for time, in relay style:

Round 1
Athlete 1 – 30 HSPU/420ft Shuttle Run
Athlete 2 – 30 Pistols/420ft Shuttle Run
Athlete 3 – 30 C2B/420ft Shuttle Run

Round 2
Athlete 1 – 30 HSPU/240m Row
Athlete 2 – 30 Pistols/240m Row
Athlete 3 – 30 C2B/240m Row

Scaled

Complete for time, in relay style:

Round 1
Athlete 1 – 5 Wall Climbs/420ft Shuttle Run
Athlete 2 – 30 Goblet Squats (44, 26lb)/420ft Shuttle Run
Athlete 3 – 20 Pull-ups/420ft Shuttle Run

Round 2
Athlete 1 – 5 Wall Climbs/240m Row
Athlete 2 – 30 Goblet Squats (44, 26lb)/240m Row
Athlete 3 – 20 Pull-ups/240m Row

Holds & Climbs

Released: Tuesday, January 10, 2023

Elite Teams of 3

Complete for time:
One Athlete completes: 12/10 Rope Climbs*
48 Synchro Hang Cleans**

One Athlete completes: 12/10 Rope Climbs*
48 Synchro Shoulder-to-Overhead**

One Athlete completes: 12/10 Rope Climbs*
48 Synchro Thrusters**

*2 hold, 1 climbs at a time (any 2 implements), every time the hold is break, athletes must perform 6 Front Squats.
**all 3 perform weighted reps

KB – 53, 35lb
DB – 50, 35lb
BB – 115, 75lb

Time Cap: 20 Minutes

Rx

Complete for time:

One Athlete Completes: 9 Rope Climbs*
33 Synchro Hang Cleans**

One Athlete Completes: 9 Rope Climbs*
33 Synchro Shoulder-to-Overhead**

One Athlete Completes: 9 Rope Climbs*
33 Synchro Thrusters**

*2 hold, 1 climbs at a time (any 2 implements)
*all 3 perform weighted reps

KB – 53, 35lb
DB – 50, 35lb
BB – 115, 75lb

Time Cap: 15 Minutes

Intermediate

Complete for time:

One Athlete Completes: 9 Rope Climbs*
33 Synchro Hang Cleans**

One Athlete Completes: 9 Rope Climbs*
33 Synchro Shoulder-to-Overhead**

One Athlete Completes: 9 Rope Climbs*
33 Synchro Thrusters**

*2 hold, 1 climbs at a time (any 2 implements)
*all 3 perform weighted reps

KB – 35, 18lb
DB – 40, 25lb
BB – 95, 65lb

Time Cap: 15 Minutes

Scaled

Complete for time:

9 Rope Climbs* Break up however
33 Synchro Hang Cleans**

9 Rope Climbs*
33 Synchro Shoulder-to-Overhead**

9 Rope Climbs*
33 Synchro Thrusters**

*2 hold, 1 climbs at a time (any 2 implements)
*all 3 perform weighted reps

KB – 26, 18lb
DB – 35, 25lb
BB – 75, 55lb

Time Cap: 15 Minutes

Kitchen Sync

Released: Wednesday, January 11, 2023

Elite Teams of 3

A) Complete for time

Athletes 1 & 2
60 Synchro T2B
50 Box Jump Overs

Athletes 2 & 3
60m Synchro SA DB OH Walking Lunge
50 DB Bench Press

Athletes 1 & 3
60 Synchro Heavy Wallballs
50m Handstand Walk (50ft/50ft, 25ft/25ft)

Rest until 16min

B) Complete for time
33 Synchro SA DB Snatches
22/15 Cal Bike – waterfall
33 Synchro Lateral Burpees OTDB

DB (80, 50lb)
Box (30, 24)
MB (30, 20lb)
HS UB 25ft Sections

Time Cap: 22 Minutes Total

Rx

A) Complete for time

Athlete 1 & 2
60 Synchro T2B
50 Box Jump Overs

Athlete 2 & 3
60m Synchro SA DB OH Walking Lunge
50 DB Bench Press

Athlete 1 & 3
60 Synchro Heavy Wallballs
50m Handstand Walk (50ft/50ft, 25ft/25ft)

Rest until 16min

B) Complete for time

33 Synchro SA DB Snatches
22/15 Cal Bike – waterfall
33 Synchro Lateral Burpees OTDB

DB (80, 50lb)
Box (30, 24)
MB (30, 20lb)
HS – UB 25ft Sections

Intermediate

A) Complete for time

Athletes 1 & 2
50 Synchro T2B
50 Box Jump Overs

Athletes 2 & 3
60m Synchro Single DB FR Walking Lunge
60 DB Bench Press

Athletes 1 & 3
60 Synchro Wallballs
50m Handstand Walk (50ft/50ft, 25ft/25ft)

Rest until 16min

B) Complete for time

33 Synchro SA DB Snatches
22/15 Cal Bike – waterfall
33 Synchro Lateral Burpees OTDB

DB (50, 35lb)
Box (24, 20)
MB (20, 14lb)
HS 5ft UB Sections

Scaled

A) Complete for time

Athletes 1 & 2
30 Synchro T2B
50 Box Jump Overs

Athletes 2 & 3
60m Synchro Single DB FR Walking Lunges
50 DB Bench Press

Athletes 1 & 3
60 Synchro Wallballs
50m Wheelbarrow Walk

Rest until 16min

B) Complete for time
33 Synchro SA DB Snatches
22/15 Cal Bike – waterfall
33 Synchro Lateral Burpees OTDB

DB (50, 35lb)
Box (24, 20)
MB (20, 14lb)