The Floater:
“Arrhythmia”
20 Thrusters
40/30 Cal Assault Bike
20 Thrusters
35-44: 135/95
45-54: 115/75
55+: 95/65
In Teams of two (one partner runs other partner rests)
Work up to a heavy 3 tng deadlift compare to a couple weeks back
“The Arthritic Grip”
9 Min AMRAP of:
21 KB Swings (55+: Russian Swings)
15 Deadlifts
9 Toes to Bar (55+: Calorie Row)
– complete as many rounds and reps as possible in 9 minutes
Flow:
Partner A does 21 Kettlebell Swings, then Partner B does 15 Deadlifts, and Partner A finishes the round one with 9 Toes to Bar. In round two, Teammates alternate movements. Now Partner B does 21 Kettlebell Swings, then Partner A does 15 Deadlifts, and Partner B finishes the round two with 9 Toes to Bar. Unlike workout 2, no tag is needed to maximize transitions.
Men’s Weights:
35-44: 70lb. KB, 185lbs. Deadlifts and Toes to Bar
45-54: 53lb. KB, 155lbs. Deadlifts and Toes to Bar or 18 Hanging Knee Raises
55+: 53lb. KB, 155lbs. Deadlifts and Calorie Row
Women’s Weights:
35-44: 53lb. KB, 125lbs. Deadlifts and Toes to Bar
45-54: 35lb. KB, 105lbs. Deadlifts and Toes to Bar or 18 Hanging Knee Raises
55+: 35lb. KB Russain Swings, 75lbs. Deadlifts and Calorie Row
7×1 Pause front squats 2 seconds at bottom position
“The Race Against Time”
60 Wall Balls
50 Alternating DB Snatches
40 DB Step Ups (tie break time; same standard as open)
30 Bar Facing Burpees
20 Ground to Overhead
– there’s a 10-minute time cap on this workout
– scoring will be time or reps completed
Flow:
This is your classic chipper where one person is working at a time and you must complete one movement completely in order to move onto the next movement. Teammates must tag each other before moving onto the next station. We’ve added a tie-break time after the DB step ups are completed in the event that there’s a tie at the end of the day. The Ground to Overhead can be either a Clean & Jerk or a Snatch. For this workout, you can partition the reps however you want. Both athletes must cross the finish line together for their official finish time.
Men’s Weights, WB Targets & Box Height:
35-44: 20lb WB, 11ft Target, 55lbs DB, 24” Box, and 135lbs G2O
45-54: 20lb WB, 10ft Target, 55lbs DB, 24” Box, and 115lbs G2O
55+: 14lb WB, 10ft Target, 35lbs DB, 20” Box, and 95lbs G2O
Women’s Weights, WB Targets & Box Height:
35-44: 14lb WB, 10ft Target, 35lbs DB, 20” Box, and 95lbs G2O
45-54: 14lb WB, 9ft Target, 35lbs DB, 20” Box, and 75lbs G2O
55+: 8lb WB, 9ft Target, 25lbs DB, 16” Box, and 45lbs G2O
Partner A runs 400ms as a buy-in, while partner B rest. The barbell stations are first-come-first-serve, so when Partner A returns from the run, both partners will look for the closest station and can begin lifting. Teammates must alternate every other rep and can power or squat clean as needed. The reps must be split equally (5 each, 4 each, 3 each, etc..) and we will not be allowing a deadlift into a hang or squat clean. Just for clarity, no Touch and Go reps are allowed. Once the last lift is complete, Partner B can get on the rower and complete the row buy-out. Time ends when the rower passes through the 400m mark.
Penalty: If one teammate cannot lift the prescribed loads, the other partner can continue the barbell work alone. He or she must complete their partner’s reps as well as their own. Touch and go reps are not allowed in this scenario. In addition, a 15-second penalty will be assessed per weight/set (ex. Partner completes the last two 6 reps alone. A 30 Second penalty is added to the finish time.)
Male Bars:
35-39: 135-155-185-225-245
40-44: 135-155-185-205-225
45-54: 135-145-155-165-185
55+: 115-135-155-165-175
Female Bars:
35-39: 95-105-115-135-155
40-44: 85-95-105-115-135
45-54: 75-85-95-105-125
55+: 55-60-65-70-75
