2020 Workouts

Workout 1 – Stranger Things

Sponsored by Monkee’s on the West End

Elite:

1k/800m Ski

50 GHD Sit-Ups

25 DB Squats (50/35)

25 Burpee Get-Overs (48/40”)

25 DB Squats (50/35)

50 GHD Sit-Ups

1k/800m ski

 

18-minute cap

 

All other divisions:

2000/1600m Ski

100 GHD Sit-Ups

50 DB Squats

25 Burpee Get-Overs

Partition as desired

 

16-minute cap 

Intermediate & Masters: 

50lb / 35lb Dumbbells

GHD Sit-Ups

Scaled option: Weighted Sit-Ups (14/10 med ball)

 

 Masters 45+, Masters 55+ & Teen:

35lb / 20lb dumbbells

Weighted sit-ups (14/10 med ball)

 

Workout 2 – Run Forrest Run

Sponsored by Pathology Consultants

400m Run

21 Snatches (155/105)

4-minute cap

 

Intermediate & Masters (135/85)

Masters 45+ (115/75)

Masters 55+ (95/65)

Teens: Ground to Overhead (95/65)

 

Workout 3 – The Joker

3 Rounds for Time:

18 Handstand Push-ups

12 Chest to Bar Pull-Ups

3 minutes rest

3 Rounds for Time

9 Strict Handstand Push-Ups

6 Bar Muscle Ups

14-minute cap

 

Intermediate Males, Masters Males:

Same as Elite

 

Intermediate Females, Masters Females, Masters 45+ Males:

Part 1: HSPU & Pull-ups

Part 2: HSPU & C2B 

Masters 45+ Females, Masters 55+ Males & Females, Teens:

Part 1: Elevated HSPU & Pull-Ups

Part 2: HSPU & Pull-Ups

 

Championship Workout – Macho Man

s

EMOM till failure

3 power cleans

3 front squats 

3 push jerks

 

Elite, Intermediate, Masters, and Masters 45+:

Top 6 qualify

Elite: 205/145

Weight increases 20# / 10# every 5 minutes

 

Masters & Intermediate:185/125

Masters 45+: 165/115

Weight increases 20# / 10# every 5 minutes

 

Masters 55+: Top 3 qualify

155/105 with no weight increases

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