Event Brief
Workout No. 1 “Dirty Thirty”
AMRAP in 8 min:
30 Axle Bar Deadlifts 140lbs
30 Toes to Bar
30 Axle Bar Deadlifts 140lbs
30 Burpee Pull Ups
30 Sit-ups, in-unison with arms interlaced (performed as a team)
Movement Standards
Deadlifts: The axle bar begins on the ground and must touch the ground between each rep. The athlete’s knees
and hips must be extended at the top, with the shoulders behind the bar. The athlete’s hands must be outside their
knees. No sumo style deadlifts will be permitted. Any style grip is allowed.
Toes to Bar: The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch
the bar together. The arms and hips must be fully extended at the bottom and the feet must be brought back to
behind the bar, not out front. Feet may not touch the ground at any point.
Burpee Pull Ups: The athlete’s chest and thighs must make contact with the ground before the athlete can begin
standing up. The athlete may jump into the pull-up. There is no requirement on min bar height, extension of arms,
or grip. The chin must be over the height of the pull-up bar at the top.
Team Sit Ups: Distance between athletes does not matter as long as arms are interlocked and must stay
interlocked throughout the movement. Rep begins and ends with the athletes back touching the ground. Athletes
must sit up together, pass 90 degrees and go back down together for 1 rep. Athletes must essentially sit up and
down together in-unison. Teams that worm (1 athlete sitting up while other athlete’s backs are on the ground) will
be a no rep. Legs can be straight or bent, but arms cannot touch legs at any point.
Workout Notes
Athletes will start on opposite side of soccer field and as a team run to Axle Bar. Athletes may begin Deadlifts when
entire team is across soccer field touchline.
The axle bar will be rolled forward after every 15 reps to the next preceding cone. After the 30 th deadlift the barbell
will not be rolled forward, but only rolled forward to begin next set of deadlifts (but not before team completes TTB
/Burpee Pull Ups). The axle bar will continually be moving away from the pull up rig throughout the workout.
Athletes must be tagged in to begin next movement after each deadlift set.
Only 1 athlete may be on the bar at a time during toes to bar and burpee pull ups.
Athletes may jump into pull up from burpee, and may also segment the movement if needed (burpee + pull up).
Athletes may rotate at any point (except the during the sit-ups).
The sit-ups will be at the touchline where the axle bar originally started. No sit-ups will be allowed any other place.
There is no min work requirement by any Athlete.
Score = Total Reps Completed
Event Brief
Workout No. 2 “I Can’t Feel My Legs When I’m With You”
For Time:
50 Partner Wall Balls 14lbs to 10’
50’ Sled Push 55lbs (Sled + 55lbs)
40 Partner Wall Balls 14lbs to 10’
100’ Sled Push 100lbs (Sled + 55lbs + 45lbs)
30 Partner Wall Balls 14lbs to 10’
50’ Sled Push 135lbs (Sled + 55lbs + 45lbs +35lbs)
20 Partner Wall Balls 14lbs to 10’
200’ Sled Push 160lbs (Sled + 55lbs + 45lbs + 35lbs + 25lbs)
Movement Standards
Partner Wall Balls: The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and
thrown to hit the 10ft target. The center of the ball must hit the 10ft target. If the ball hits low or does not hit the
target, it will be a no rep. Athletes will be standing side-by-side throwing to 1 target between them. Medicine balls
may not be caught off the bounce to begin the next rep, and if it does bounce must be taken back from the
ground to begin the next rep. The last rep of each set will finish with the medicine ball hitting the 10ft target.
Sled Push: Athletes will push the sled forward using 1 or 2 athletes with the various required loads. Athletes will
not turn the sled around on the return trip, but push the sled using the lower t-bar on the way back.
Workout Notes
2 Athletes will be working at a time during the partner wall balls, throwing the med ball to a target between the
2 athletes. Athletes may switch out at any point during the wall balls.
2 Athletes may be working at a time during the sled push and must be out on the field (past the touchline). 2
Athletes will run out to the required distance where the sled is at, and 1 of those athletes will bring the
additional weight needed for the sled. 1 or both athletes may push the sled the required distance (cones will be
used to mark distances). Athletes may run back to start area to tag a remaining athlete to switch out if needed.
Both athletes will run back to start area at the same time after the sled crosses the required distance. Both
athletes must cross the soccer field touchline before the next portion of the workout may begin.
Athletes may switch at any point during the workout.
Workout will be completed when the sled crosses the soccer field touchline on the last 200ft sled push.
Sled will be pushed high down the field, and low on the return trip. The sled will not be turned around.
Partner Wall Balls will be counted as Squat and Throw (50 reps is 25 per athlete)
Time Cap = 11 min
Score = Time to complete workout (1 second will be added to time cap for every rep short)
Each rep counts as 1 rep, and each completed 50ft sled section counts as 1 rep.
Event Brief
Workout No. 3 “Clocks Tickin’”
6 minutes for each athlete on the team to establish a 1rm Barbell Complex:
Barbell Complex: 1 Hang Clean + 1 Shoulder to Overhead
Movement Standards
Hang Clean: The barbell begins on the ground and will be lifted to a standing position with the athlete’s knees
and hips extended at the top, and shoulders behind the barbell. From there, the athlete may begin a hang clean
where the barbell may go no lower than the top of the knees and finishes on top of the athlete’s shoulders with
the hips and knees fully extended and the elbows in front of the bar. Any Style of Hang Clean will be permitted
such as Hang Muscle Clean, Hang Power Clean, Hang Squat Clean, Hang Split Clean.
Shoulder to Overhead: Each rep begins with the barbell on the shoulders and finishes with the weight fully
locked out overhead. Strict Press, Push Press, Push Jerks, Split Jerks, Power Jerks, and Squat Jerks will all be
permitted. Press Outs are also permitted. The elbows, shoulders, hips, and knees must be fully extended, and the
bar finishes directly over the body with the feet in line.
Workout Notes
1 Athlete will be working at a time; other 2 athletes may help load the barbell.
Athletes may go in any order throughout the 6 minutes, and will be allowed as many attempts within the time as
possible.
Only successful complex’s will be counted.
If you fail any portion of the complex without the barbell touching the ground, you may attempt it again without
starting over.
Hang Clean Thrusters are not permitted. The Hang Clean and Shoulder to Overhead must be segmented.
The team will have 6 minutes total for all athletes to lift, not 6 minutes for each athlete.
Score = Athlete 1 1rm BB Complex + Athlete 2 1rm BB Complex + Athlete 3 1rm BB Complex
Event Brief
Floater "You Gotta Be Yokin' Me"
For Time:
100' Sprint to Equipment
100' Sprint back to Yoke with 50lb Brute Ball and 2-25lb Plates
50' Yoke Carry 235lbs
50' Brute Ball Bear Crawl Push 50lbs
10 Brute Ball Over Yoke 50lbs
50' Yoke Carry 235lbs
50' Brute Ball Bear Crawl Push 50lbs
10 Brute Ball Over Yoke 50lbs
100' Yoke Carry 235lbs
100' Sprint with 2-25lb Plates
100' Sprint to Finish
Movement Standards
Yoke Carry: The yoke will be set to 4’-5” as a standard height, and will only be adjusted if the team has an Athlete
that cannot safely lift the Yoke at the standard height. The yoke must be carried across the back. The yoke must
be carried, not dragged across the ground. Any hand variation is acceptable.
Brute Ball Bear Crawl Push: Athlete must have at least 3-points of contact on the turf at all times while the ball is
moving forward. The Brute Ball must stay on the ground at all times.
Brute Ball Over Yoke: Brute Ball will go from the ground to over the Yoke. The Athlete must face the yoke while
throwing the ball over the yoke. The ball may not be thrown backwards, and Athlete must run around the Yoke
between reps.
Workout Notes
Field will be set up with Athletes next to Yoke with the Brute Ball and 2 - 25lb plates 100ft away. At 321Go Team
(1, 2, or all 3 Athletes) will run down and pick up the Brute Ball and 25lb plates, run them back down the field to
the Yoke. The team will then load the Yoke with the plates and place the Brute Ball besides the Yoke. Once this is
completed an Athlete may begin the Yoke Carry.
Athletes may switch out at any point during the Yoke carry, Brute Ball Bear Crawl Push, and/or Brute Ball Over
Yoke. However, only 1 Athlete may be on the field during these movements (the other two will be stationed at the
start point). If the team wants to switch out athletes, the athlete on the field must run and tag another athlete who
will be waiting at the initial start point.
Teams may have 1, 2, or their entire team on the field for the initial sprint to equipment, initial sprint back to start,
final sprint with 25lb plates, and final sprint to finish.
Between each portion of the Yoke Carry, Brute Ball Bear Crawl Push, and Brute Ball Over Yoke, the Athlete that
finishes that section must run back to start touchline before the next section of the workout may begin - EVEN IF
THEY ARE GOING TO COMPLETE THE NEXT SECTION. This means that if Athlete 2 completes the Brute Ball Bear
Crawl Push they must run back to the touchline then run back to the Yoke to begin the Brute Ball Over Yoke.
Brute Ball Bear Crawl Push finishes when Athlete can touch the Yoke while having 3-points of contact on the
ground.
Event Brief
Athletes may carry equipment however is best during the initial sprint and the final sprint.
Workout time will be complete when the Yoke is back at the start, 25lb plates are back at opposite side of field
with the Brute Ball, and the entire team has crossed the touchline next to the Yoke.
Time Cap for this workout is 10 minutes
Score = Total time
For every rep short, 1 second will be added to time cap.
- Completed reps and completed 50ft sections will be counted towards your score if the team is time capped.