2018 Team Workouts

TEAM IRON: 8:00 AMRAP. One by one, each team member sack-races 30’ to their team’s barbell. Once the fourth team member has arrived, barbell work can begin. Then, each athlete completes a round of: 12 deadlifts, 9 hang power cleans, 6 push jerks. Then, max burpees over barbell, one at a time, in order, completing five per person before switching.

Weights: Rx: 135/95. Scaled: 115/65
Score: Total burpees
Tiebreak: Time the fourth / final team member completes their last push jerk

Notes:

  • Barbell will be loaded such that teams will only need to strip weight to go M/M/F/F.
  • The 12/9/6 complex must be completed by each team member without dropping the barbell.
  • If an athlete drops the barbell before they have completed their 12/9/6 round, that athlete must begin the complex from the beginning.
  • Burpees over bar must have a two-foot takeoff.

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NEW VERSION OF TEAM LEAD: 8:00 AMRAP. Increasing rounds of pull-ups, hand-release push-ups, and air squats, separated by a 100m team run:

  • 20 pull-ups, 40 push-ups, 60 air squats
  • 100 m team run
  • 25 pull-ups, 50 push-ups, 75 air squats
  • 100 m team run
  • 30 pull-ups, 60 push-ups, 90 air squats
  • 100 m team run
  • 35 pull-ups, 70 push-ups, 105 air squats
  • 100 m team run
  • Etc.

Weights: Rx: chin over bar pull-ups. Scaled: ring rows.
Score: Total reps of movements. Each team run counts as 2 reps (out and back).

Notes:

  • All four athletes run together, single file, holding a rope.
  • After the run, work can begin once the last athlete re-enters the team’s designated area.
  • During the pull-up/push-up/squat portion, only one athlete works at a time. Teams can divide reps as desired. The working athlete must tag in the next athlete.

OLD VERSION OF TEAM LEAD: 8:00 AMRAP. 100m run, 5 pull-ups, 10 hand-release push-ups (Rx and scaled), 15 air squats (RX and scaled) – done in this order:

  • Athlete 1 runs, does 5 pull-ups, tags athlete 2.
  • Athlete 2 runs, does 5 pull-ups, tags athlete 3.
  • Athlete 3 runs, does 5 pull-ups, tags athlete 4.
  • Athlete 4 runs, does 5 pull-ups, tags athlete 1.
  • Athlete 1 runs, does 10 push-ups, tags athlete 2.
  • Athlete 2 runs, does 10 push-ups, tags athlete 3….

Weights: Rx: chin over bar. Scaled: ring rows.
Score: Total reps. Each run counts as one rep.
Tiebreak: Time when the team completes a full round – that is, when the fourth athlete completes 15 air squats.

Notes:             

  • Only one athlete works at a time.
  • Athletes must tag the next athlete in, or that next athlete must start their run and reps over.

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TEAM STEEL: 8:00 AMRAP. Each athlete begins at a station: wall ball, rower, ski erg, and bike. Athlete 1 completes 20 wall balls while the other athletes accumulate calories. When Athlete 1 completes 20 wall balls, all athletes rotate one station. This continues for the entire WOD.

Weights: Rx: 30/20 to 9’/8’. Scaled: 20/14 to 9’/8’.
Score: Total accumulated wall balls plus total combined calories from rower, ski erg, and bike.
Tiebreak: NA

Notes:

  • Wall balls are the pace horse. If the wall ball athlete stops, everyone stops.
  • If any athlete resets a screen, they lose the accumulated calories.
  • Rotation must go in this order: wall balls, rower, ski erg, bike.