[wvc_workout_program title=”2 Day Event | Saturday” subtitle=”Individual Competition”][wvc_workout_program_exercice name=”Event 1: Row AMRAP” sets=”4″ reps=”12″ timeout=”1m30″ comment=”3min Row for Max Calories
1 min transition then” instructions=”RX Division” link=”|||”][wvc_workout_program_exercice name=”Event 2: 5min AMRAP” sets=”4″ reps=”12″ timeout=”1m30″ comment=”5min AMRAP:
20 KB Swings 70# / 53#
20 HR Push ups” instructions=”RX Division” link=”|||”][wvc_workout_program_exercice name=”Event 3: Snatch / OHS Ladder” sets=”4″ reps=”12″ timeout=”1m30″ comment=”1 Snatch + 2 Overhead Squats Ladder
RX Men Starting Weights: 135-275
RX Women Starting Weights: 85-155

– 60 sec at each weight,
– 50 sec to complete complex,
– 10 sec transition.
– There will be 15 total weights/barbells.
– Men will increase by 10lbs
– Women will increase by 5lbs.

NOTE: Tiebreaker is additional OHS after the complex is completed.” instructions=”RX Division” link=”|||”][wvc_workout_program_exercice name=”Event 4: Wallball / Handstand Push up Chipper” sets=”4″ reps=”12″ timeout=”1m30″ comment=”20 HSPU’s
Walking Lunges (will count as one rep)
40 Burpee Over the Box Jump 24“/20“
Walking Lunges (will count as one rep)
60 Wallballs 20# / 14#
100 Double Unders

– 15 min time cap.” instructions=”RX Division” link=”|||”][wvc_workout_program_exercice name=”Event 5: Rope Climb / Bear Complex” sets=”4″ reps=”12″ timeout=”1m30″ comment=”Rope Climb: 1, 2, 3, 4, 5
Bear Complex: 5, 4, 3, 2, 1

Mens RX Weight: 135, 155, 185, 205, 225
Womens RX Weights: 105, 115, 125, 140, 150

– 17min time cap.

NOTE: Tiebreaker is your time for the first 3 rounds.” instructions=”RX Division” link=”|||”][wvc_workout_program_exercice name=”Event 1: Snatch / OHS Ladder” sets=”4″ reps=”12″ timeout=”1m30″ comment=”1 Snatch + 2 Overhead Squats Ladder
Scaled Men Starting Weights: 85-225
Scaled Women Starting Weights: 45-115

– 60 sec at each weight,
– 50 sec to complete complex,
– 10 sec transition.
– There will be 15 total weights/barbells.
– Men will increase by 10lbs
– Women will increase by 5lbs.” instructions=”Scaled Division” link=”|||”][wvc_workout_program_exercice name=”Event 2: Row AMRAP” sets=”4″ reps=”12″ timeout=”1m30″ comment=”3min Row for Max Calories
1min transition then” instructions=”Scaled Division” link=”|||”][wvc_workout_program_exercice name=”Event 3: 5min AMRAP” sets=”4″ reps=”12″ timeout=”1m30″ comment=”5min AMRAP:
20 KB Swings 53# / 35#
20 HR Push ups

NOTE: Tiebreaker is additional OHS after the complex is completed.” instructions=”Scaled Division” link=”|||”][wvc_workout_program_exercice name=”Event 4: Wallball / Handstand Push up Chipper” sets=”4″ reps=”12″ timeout=”1m30″ comment=”15 Wall Walks
30 Burpee Over the Box Jump 24“/20“ (may touch on top)
60 Wallballs 20# / 14#
120 Single Jumps with 6# heavy rope

– Scaled Men will use a 9ft target
– Scaled Women will use an 8ft target
– 15 min time cap.” instructions=”Scaled Division” link=”|||”][wvc_workout_program_exercice name=”Event 5: Rope Climb / Bear Complex” sets=”4″ reps=”12″ timeout=”1m30″ comment=”Pull-Ups: 3, 6, 9, 12, 15
Bear Complex: 5, 4, 3, 2, 1

Mens Scaled Weight: 115, 125, 135, 145, 155
Womens Scaled Weights: 55, 65, 75, 85, 95

– If a band is used, Athlete cannot place higher than an Athlete who did not use a band.
– 17min time cap.

NOTE: Tiebreaker is your time for the first 3 rounds.” instructions=”Scaled Division” link=”|||”][/wvc_workout_program][wvc_workout_program title=”2 Day Event | Sunday” subtitle=”Individual Competition”][wvc_workout_program_exercice name=”Event 6: 7min AMRAP” sets=”4″ reps=”12″ timeout=”1m30″ comment=”Ascending ladder 2, 4, 6, 8, 10…..
Shoulder 2 Overhead 135# / 95#
Pistols” instructions=”RX Division” link=”|||” subtitle=”RX MEN”][wvc_workout_program_exercice name=”Event 7: Run / Front Squat / Toe 2 Bar” sets=”4″ reps=”12″ timeout=”1m30″ comment=”3 Rounds: 800M Run
15 Front Squats 165# / 115#
20 Toes 2 Bar

– 25min time cap” instructions=”RX Division” link=”|||” subtitle=”RX MEN”][wvc_workout_program_exercice name=”Event 7: 7min AMRAP” sets=”4″ reps=”12″ timeout=”1m30″ comment=”Ascending ladder 2, 4, 6, 8, 10…..
Shoulder 2 Overhead 135# / 95#
Pistols” instructions=”RX Division” link=”|||” subtitle=”RX WOMEN”][wvc_workout_program_exercice name=”Event 6: Run / Front Squat / Toe 2 Bar” sets=”4″ reps=”12″ timeout=”1m30″ comment=”3 Rounds: 800M Run
15 Front Squats 165# / 115#
20 Toes 2 Bar

– 25min time cap” instructions=”RX Division” link=”|||” subtitle=”RX WOMEN”][wvc_workout_program_exercice name=”Event 6: 7min AMRAP” sets=”4″ reps=”12″ timeout=”1m30″ comment=”Ascending ladder 2, 4, 6, 8, 10…..
Shoulder 2 Overhead 95# / 65#
Weighted Lunges w/ KB 53# / 35#” instructions=”Scaled Division” link=”|||” subtitle=”SCALED MEN”][wvc_workout_program_exercice name=”Event 7: Run / Front Squat / Toe 2 Bar” sets=”4″ reps=”12″ timeout=”1m30″ comment=”3 Rounds: 800M Run
15 Front Squats 115# / 75#
20 Toes 2 Bar

– Scaled will do Knees 2 Elbows or Toe 2 Bar
– Athlete can scale T2B and K2E to Abmat sit-ups, but will not place higher than an athlete who did not scale
– 25min time cap” instructions=”Scaled Division” link=”|||” subtitle=”SCALED MEN”][wvc_workout_program_exercice name=”Event 6: Run / Front Squat / Toe 2 Bar” sets=”4″ reps=”12″ timeout=”1m30″ comment=”3 Rounds: 800M Run
15 Front Squats 115# / 75#
20 Toes 2 Bar

– Scaled will do Knees 2 Elbows or Toe 2 Bar
– 25min time cap” instructions=”Scaled Division” link=”|||” subtitle=”SCALED WOMEN”][wvc_workout_program_exercice name=”Event 7: 7min AMRAP” sets=”4″ reps=”12″ timeout=”1m30″ comment=”Ascending ladder 2, 4, 6, 8, 10…..
Shoulder 2 Overhead 95# / 65#
Weighted Lunges w/ KB 53# / 35#” instructions=”Scaled Division” link=”|||” subtitle=”SCALED WOMEN”][/wvc_workout_program]

Details & Info

  • # of Workouts : 7 Workouts
  • Difficulty : Intermediate-Difficult