WODs

WOD 1

MEN RX 3 Person

(12 min Cap)

• 15 Devil Press 50 lbs

• 5 Rope Climbs 15

• 10 Ring Muscle Ups

• 15 Devil Press

• 40 Synchro T2B

• 40 Synchro C2B

• 15 Devil Press

• 5 Rope Climbs 15ft

• 10 Ring Muscle Up

**During WOD. 12 min. Echo

Bike for Max Calories.= 50%

RX COED

(12 min Cap)

• 15 Synchro Devil’s Press 50/35 (M/F)

• 6 Rope Climbs 15′

• 12 Muscle Ups

• 15 Synchro Devil Press (M/F)

• 40 Synchro T2B (Same Gender Pairs)

• 40 Synchro C2B (Same Gender Pairs)

• 15 Synchro Devil Press (M/F)

• 6 Rope Climbs 15ft

• 12 Ring MUs

***During WOD. 12min Echo

Bike for Max Calories

Women RX 3 Person

(12 min Cap)

• 15 Devil Press 35 los

• 4 Rope Climbs 15′

• 7 Ring Muscle Ups

• 15 Devil Press

• 40 Synchro T2B

• 40 Synchro C2B

• 15 Devil Press

• 4 Rope Climbs 15ft

• 7 Ring Muscle Up

***During WOD. 12 min. Echo

Bike for Max Calories. = 50%

Men Intermediate 3 Person

(12 min Cap)

• 15 Devil Press 50 ls

• 5 Rope Climbs

• 8 Bar Muscle Ups OR (32 Chest to Bar Pull Ups)

• 15 Devil Press

• 40 Synchro T2B

• 40 Synchro C2B

• 15 Devil Press

• 5 Rope Clims

• 8 Bar Muscle Ups OR (36 Chest to Bar Pull Ups)

**During WOD. 12 min. Echo

Bike for Max Calories.= 50%

Intermediate 3 Person

(12 min Cap)

• 15 Devil Press 35 ls

• 4 Rope Climbs

• 6 Bar Muscle Ups OR (30 Pull Ups)

• 15 Devil Press

• 40 Synchro T2B

• 40 Synchro Pull Ups

• 15 Devil Press

• 4 Rope Climbs

• 6 Bar Muscle Ups OR (30 Pull Ups)

***During WOD. 12min Echo

Bike for Max Calories= 50%

Intermediate COED

(12 min Cap)

• 15 Synchro Devil Press 50/35 (M/F)

• 6 Rope Climbs 15′

• 10 Bar Muscle Ups OR (40 C2B Pull Ups)

• 15 Synchro Devil Press (M/F)

• 40 Synchro T2B (Same Gender Pairs)

• 40 Synchro C2B/Pull Ups (Same Gender Pairs)

• 15 Synchro Devil Press (M/F)

• 6 Rope Climbs 15ft

• 10 Bar Muscle Ups OR (40 C2B Pull Ups)

***During WOD. 12min Echo

Bike for Max Calories

Men Novice 3 Person

(12 min Cap)

• 20 Devil Press 35 los

• 8 Rope Climbs or (36 Scaled Rope Climbs)

• 20 Devil Press

• 40 Synchro Knee to Chest

• 40 Synchro (Single Ring) Ring Rows

• 20 Devil Press

• 8 Rope Climbs or (36 Scaled Rope Climbs)

***During WOD. 12min Echo

Bike for Max Calories= 50%

Women Novice 3 Person

(12 min Cap)

• 18 Devil Press 20 lbs

• 6 Rope Climbs or (26 Scaled Rope Climbs)

• 20 Devil Press

• 40 Synchro Knee to Chest

• 40 Synchro Single Ring-Ring Rows

• 18 Devil Press

• 6 Rope Clims or (26 Scaled Rope Climbs)

***During WOD. 12min Echo

Bike for Max Calories= 50%

Novice COED

(12 min Cap)

• 20 Synchro Devil Press

35/20. (M/F)

• 8 Rope Climbs or (36 Scaled Rope Climbs)

• 20 Synchro Devil Press (M/F)

• 40 Synchro Knee to Chest (Same Gender)

• 40 Synchro (Single Ring) Ring Rows (Same Gender)

• 20 Devil Press (M/F)

• 3 Rope Climbs or (36 soaled

Rope Climbs

***During WOD. 12min Echo

Bike for Max Calories

Masters Men 3 Person

(12 min Cap)

• 20 Devil Press 35 lbs

• 8 Rope Climbs OR (36 Scaled Rope Climbs)

• 20 Devil Press

• 40 Synchro Knee to Chest

• 40 Synchro Pull Ups

• 20 Devil Press

• 8 Rope Climbs OR (36 Scaled Rope Climbs)

***During WOD. 12min Echo

Bike for Max Calories= 50%

Masters Women 3 Person

(12 min Cap)

• 18 Devil Press 20 lbs

• 6 Rope Climbs OR (26 Scaled Rope Climbs)

, 18 Devil Press

• 35 Synchro Knee to Chest

• 35 Synchro Pull Ups

• 18 Devil Press

• 6 Rope Climbs OR (24 Scaled Rope Climbs)

***During WOD. 12min Echo

Bike for Max Calories= 50%

Main Concert Stage

Same Gender Team Workout Description

On the count of 3..2..1..GO! One athlete will jump on the runner for a max distance run, while the rest of the team starts on the synchro barbell movements on the platforms. When the team gets to the snatch portion of the workout. It is no longer synchro and the team will perform reps on 1 barbell. Once the team completes Snatches and Overhead Squat, they will move back to synchro barbell movements. Full score for time of the workout and full score for the runner.

COED Team Workout Description

This workout is strength under fatigue and team based. On the count of 3..2..1..GO! One athlete will jump on the runner for a max distance run, while the rest of the team starts on the synchro barbell movements on the platforms. When the team gets to the snatch portion of the workout. They will have to adjust their own barbell weights for both the men’s bar and female’s bar. It is no longer synchro and the team will perform reps with only 1 athlete working at a time. One male and one female athlete can be on the platform at the same time. Once the team completes Snatches and Overhead Squats, they will adjust their own barbells back to the previous weight and start synchro (M/F) barbell movements. Full score for time of the workout and full score for the runner.

MEN RX 3 Person

(12 min Cap)

  • 10 Synchro Cleans M1: 205, Male2: 135
  • 10 Synchro Shoulder to Overhead
  • M1: 205, Male2: 135
  • 10 Synchro Front Squats  – Male 1: 205, Male 2: 135
  • 25 Snatches 135
  • 25 Overhead Squat 135
  • 35 Synchro Cleans – Male 1: 205, Male 2: 135
  • 35 Synchro Shoulder to Overhead – Male 1: 205, Male 2: 135
  • 35 Synchro Front Squats –  Male 1: 205, Male 2: 135

During “Steel Runner” (Separate Score)
Max Distance Run on Lycan Runner
***Female Weights: 135/95

RX COED

(12 min Cap)

  • 15 Synchro Cleans – Male: 205, Female: 135
  • 15 Synchro Shoulder to Overhead – Male: 205, Female: 135
  • 15 Synchro Front Squats – Male: 205, Female: 135

***change of weights

  • 30 Snatches – M:135, F:95
  • 30 Overhead Squat – M:135, F:95

***change of weights

  • 35 Synchro Cleans – M: 205, F: 135lb
  • 35 Synchro Shoulder to Overhead – M: 205, F: 135
  • 35 Synchro Front Squats – M1: 205, F: 135

-Woman Weights: 135/95
-Male Weights: 205/135

During “Steel Runner” (Separate Score)
Max Distance Run on Lycan Runner

Intermediate 3 Person

(12 min Cap)

  • 10 Synchro Cleans M1: 165, Male2: 105
  • 10 Synchro Shoulder to Overhead – Male 1: 165, Male 2: 105
  • 10 Synchro Front Squats – Male 1: 165, Male 2: 105
  • 25 Snatches 105
  • 25 Overhead Squat 105
  • 35 Synchro Cleans – Male 1: 165, Male 2: 105
  • 35 Synchro Shoulder to Overhead – Male 1: 165, Male 2: 105
  • 35 Synchro Front Squats – M1: 165, Male2: 105 

During “Steel Runner” (Separate Full Score)
Max Distance Run on Lycan Runner
***Female Weights: 105/85

Intermediate COED

(12 min Cap)

  • 15 Synchro Cleans – Male: 165, Female: 105
  • 15 Synchro Shoulder to Overhead – M: 165, F: 105
  • 15 Synchro Front Squats – M: 165, F: 105

***change of weights

  • 30 Snatches – M:105, F:85
  • 30 Overhead Squat – M:105, F: 85

***change of weights

  • 35 Synchro Cleans – M: 165, F: 105
  • 35 Synchro Shoulder to Overhead – M: 165, F: 105
  • 35 Synchro Front Squats – M1: 165, F: 105

-Female Weights: 105/85
-Male Weights: 165/105

During “Steel Runner” (Separate Score)
Max Distance Run on Lycan Runner

Novice 3 Person

(12 min Cap)

  • 10 Synchro Cleans – Male 1: 105lb, Male 2: 85
  • 10 Synchro Shoulder to Overhead – Male 1: 105lb, Male 2: 85
  • 10 Synchro Front Squats – M1: 105, Male2: 85
  • 25 Snatches 85
  • 25 Overhead Squat 85
  • 35 Synchro Cleans M1: 105lb, Male2: 85lb
  • 35 Synchro Shoulder to Overhead – Male 1: 105lb, Male 2: 85lb
  • 35 Synchro Front Squats – M1: 105, Male2: 85lb

 ***Female Weights: 85/55
During “Steel Runner” (Separate Full Score)
Max Distance Run on Lycan Runner

Novice COED

(12 min Cap)

  • 15 Synchro Cleans – Male: 105lb, Female: 85
  • 15 Synchro Shoulder to Overhead – M: 105, F: 85
  • 15 Synchro Front Squats – M: 105, F: 85

***change of weights

  • 30 Snatches – M: 85, F: 55
  • 30 Overhead Squat – M: 85, F: 55

***change of weights

  • 35 Synchro Cleans – M: 105, F: 85
  • 35 Synchro Shoulder to Overhead – M: 105, F: 85
  • 35 Synchro Front Squats – M1: 105, F: 85lb

-Female Weights: 85/55
-Male Weights: 105/85

During “Steel Runner” (Separate Score)
Max Distance Run on Lycan Runner

Masters 3 Person

(12 min Cap)

  • 10 Synchro Cleans – Male 1: 105, Male 2: 85
  • 10 Synchro Shoulder to Overhead – Male 1: 105, Male 2: 85
  • 10 Synchro Front Squats – Male 1: 105, Male 2: 85
  • 25 Snatches 85
  • 25 Overhead Squat 85
  • 35 Synchro Cleans M1: 105, Male2: 85
  • 35 Synchro Shoulder to Overhead – Male 1: 105, Male 2: 85
  • 35 Synchro Front Squats – Male 1: 105, Male 2: 85

***Female Weights: 85/55
During “Steel Runner” (Separate Full Score)
Max Distance Run on Lycan Runner

Throwdown Pool Stage

Workout Description 3 person teams

This workout has 2 separate scores: Max Calorie and Total Time. On the count of 3…2…1…go, Teams will partition the work any way they like…. Once the team starts on the Lycan ski erg, they must complete the allotted calorie count before continuing in the workout. Once the set calorie count is met, the team can start their next swim iteration. ALSO, the team will continue with the ski erg to accumulate max calories for the remainder of the time. The max calories will count as a full score. Athletes swimming, will have to come out of the water and switch with a hand to hand contact behind a designated line.

MEN RX 3 Person

(12 min Cap)

  • 20 Worm Thrusters 110lbs
  • 150m Swim
  • 20 Worm Thrusters
  • 150m Swim
  • 40cal Ski Erg (AMRAP calories remaining time)
  • 200m Swim (can’t start until Ski Erg hits 40cals)
  • 30 Worm Thrusters

WOMAN RX 3 Person

(12 min Cap)

  • 18 Worm Thrusters 110lbs
  • 150m Swim
  • 18 Worm Thrusters
  • 150m Swim
  • 35cal Ski Erg (AMRAP calories remaining time)
  • 200m Swim (can’t start until Ski Erg hits 35 cals)
  • 26 Worm Thrusters

MEN Intermediate 3 Person Teams

(12 min Cap)

  • 20 Worm Thrusters 110lbs
  • 150m Swim
  • 20 Worm Thrusters
  • 150m Swim
  • 40cal Ski Erg (AMRAP calories remaining time)
  • 200m Swim (can’t start until Ski Erg hits 40cals)
  • 30 Worm Thrusters

WOMAN Intermediate 3 Person Teams

(12 min Cap)

  • 18 Worm Thrusters 110lbs
  • 150m Swim
  • 18 Worm Thrusters
  • 150m Swim
  • 35cal Ski Erg (AMRAP calories remaining time)
  • 200m Swim (can’t start until Ski Erg hits 35cals)
  • 26 Worm Thrusters

MEN Novice 3 Person Teams

(12 min Cap)

  • 20 Worm Squats 110lbs
  • 100m Swim
  • 20 Worm Squats
  • 100m Swim
  • 35cal Ski Erg (AMRAP calories remaining time)
  • 200m Swim (can’t start until Ski Erg hits 35cals)
  • 30 Worm Squats

WOMAN Novice 3 Person Teams

(12 min Cap)

  • 15 Worm Squats 110lbs
  • 100m Swim
  • 15 Worm Squats
  • 100m Swim
  • 30cal Ski Erg (AMRAP calories remaining time)
  • 200m Swim (can’t start until Ski Erg hits 30cals)
  • 26 Worm Squats

MEN Master’s 3 Person Teams

(12 min Cap)

  • 20 Worm Thrusters 110lbs
  • 150m Swim
  • 20 Worm Thrusters
  • 150m Swim
  • 35cal Ski Erg (AMRAP calories remaining time)
  • 200m Swim (can’t start until Ski Erg hits 35cals)
  • 30 Worm Thrusters

WOMAN Master’s 3 Person Teams

(12 min Cap)

  • 15 Worm Thrusters 110lbs
  • 100m Swim
  • 15 Worm Thrusters
  • 100m Swim
  • 30cal Ski Erg (AMRAP calories remaining time)
  • 200m Swim (can’t start until Ski Erg hits 30cals)
  • 25 Worm Thrusters

RX Crown 4 Person Teams

(12 min Cap)

  • 30cal Ski Erg
  • 150m Swim
  • 20 Worm Thrusters (2 Person Worm, 110lb)
  • 150m Swim
  • 20 Worm Thrusters
  • 200m Swim
  • 30 Worm Thrusters

Score #2: (12 min AMRAP calories remaining time)

Intermediate 4 Person Coed

(12 min Cap)

  • 25 cal Ski Erg
  • 150m Swim
  • 20 Worm Thrusters (2 Person Worm, 110lb)
  • 150m Swim
  • 20 Worm Thrusters
  • 200m Swim
  • 30 Worm Thrusters

Score #2: (12 min AMRAP calories remaining time

Novice 4 Person Coed

(12 min Cap)

  • 20 cal Ski Erg (AMRAP for remaining time)
  • 100m Swim
  • 20 Worm  Squats (2 Person Worm, 110lb)
  • 100m Swim
  • 20 Worm Squats
  • 200m Swim
  • 30 Worm Squats

Score #2: (12 min AMRAP calories remaining time

Throwdown Main Stage

Workout Description

Workout Description: This workout is comprised of 2 scores. First score is for the time completing the workout. The second score is for total calories on the echo bike. For 4 person COED teams the Echo Bike will count as a full score. For 3 person teams the Echo Bike will count as 50% of a score. On the count of 3…2…1…GO! Teams will have 1 athlete jump onto the echo bike while the other athlete starts on the Devil’s Press. Only 2 athletes are allowed on the workout floor at a time. Hand to hand contact when switching out behind the plane of the echo bike. No dropping of the dumbbells. Any dropping of the dumbbells will be an automatic NO REP. T2B and Pull ups will be on the back end of the rig, rope will be performed in the middle of the rig and the Muscle Ups will be performed in front oft he rig. DB’s will be stationed 25‘ away from the rig in front of the echo bike. All athletes are required to perform all T2B, C2B, Bar Muscle ups, Pull Ups, and Ring Rows facing the start line.
***During WOD. 12min Echo Bike for Max Calories

MEN RX 3 Person

“Strikin’ Lycan”

(12 min Cap)

  • 15 Devil Press 50 lbs
  • 5  Rope Climbs 15’
  • 10 Ring Muscle Ups
  • 15 Devil Press
  • 40 Synchro T2B
  • 40 Synchro C2B
  • 15 Devil Press
  • 5  Rope Climbs 15ft
  • 10 Ring Muscle Up

***During WOD. 12 min. Echo Bike for Max Calories. = 50%

WOMAN RX 3 Person

“Strikin’ Lycan”

(12 min Cap)

  • 15 Devil Press 35 lbs
  • 4 Rope Climbs 15’
  • 7 Ring Muscle Ups
  • 15 Devil Press
  • 40 Synchro T2B
  • 40 Synchro C2B
  • 15 Devil Press
  • 4  Rope Climbs 15ft
  • 7 Ring Muscle Up

***During WOD. 12 min. Echo Bike for Max Calories. = 50%

MEN Intermediate 3 Person Team

“Strikin’ Lycan”

(12 min Cap)

  • 15 Devil Press 50 lbs
  • 5 Rope Climbs
  • 8 Bar Muscle Ups OR (32 Chest to Bar Pull Ups)
  • 15 Devil Press
  • 40 Synchro T2B
  • 40 Synchro C2B
  • 15 Devil Press
  • 5 Rope Climbs
  • 8 Bar Muscle Ups OR (36 Chest to Bar Pull Ups)

***During WOD. 12 min. Echo Bike for Max Calories. = 50%

WOMAN Intermediate 3 Person Team

“Strikin’ Lycan”

(12 min Cap)

  • 15 Devil Press 35 lbs
  • 4 Rope Climbs
  • 6 Bar Muscle Ups OR (30 Pull Ups)
  • 15 Devil Press
  • 40 Synchro T2B
  • 40 Synchro Pull Ups
  • 15 Devil Press
  • 4 Rope Climbs
  • 6 Bar Muscle Ups OR (30 Pull Ups)

***During WOD. 12 min. Echo Bike for Max Calories. = 50%

MEN Novice 3 Person Team

“Strikin’ Lycan”

(12 min Cap)

  • 20 Devil Press 35 lbs
  • 8 Rope Climbs or (36 Scaled Rope Climbs)
  • 20 Devil Press
  • 40 Synchro Knee to Chest
  • 40 Synchro (Single Ring) Ring Rows
  • 20 Devil Press
  • 8 Rope Climbs or (36 Scaled Rope Climbs)

***During WOD. 12 min. Echo Bike for Max Calories. = 50%

WOMAN Novice 3 Person Team

“Strikin’ Lycan”

(12 min Cap)

  • 18 Devil Press 20 lbs
  • 6 Rope Climbs or (26 Scaled Rope Climbs)
  • 20 Devil Press
  • 40 Synchro Knee to Chest
  • 40 Synchro Single Ring-Ring Rows
  • 18 Devil Press
  • 6 Rope Climbs or (26 Scaled Rope Climbs)

***During WOD. 12 min. Echo Bike for Max Calories. = 50%

MEN Master 3 Person Team

“Strikin’ Lycan”

(12 min Cap)

  • 20 Devil Press 35 lbs
  • 8  Rope Climbs OR (36 Scaled Rope Climbs)
  • 20 Devil Press
  • 40 Synchro Knee to Chest
  • 40 Synchro Pull Ups
  • 20 Devil Press
  • 8  Rope Climbs OR (36 Scaled Rope Climbs)

***During WOD. 12 min. Echo Bike for Max Calories. = 50%

WOMAN Master 3 Person Team

“Strikin’ Lycan”

(12 min Cap)

  • 18 Devil Press 20 lbs
  • 6  Rope Climbs OR (26 Scaled Rope Climbs)
  • 18 Devil Press
  • 35 Synchro Knee to Chest
  • 35 Synchro Pull Ups
  • 18 Devil Press
  • 6 Rope Climbs OR (24 Scaled Rope Climbs)

***During WOD. 12 min. Echo Bike for Max Calories. = 50%

RX Crown COED Team of 4

“Strikin’ Lycan”

(12 min Cap)

  • 15 Synchro Devil’s Press 50/35 (M/F)
  • 6  Rope Climbs 15’
  • 12 Muscle Ups
  • 15 Synchro Devil Press (M/F)
  • 40 Synchro T2B (Same Gender Pairs)
  • 40 Synchro C2B (Same Gender Pairs)
  • 15 Synchro Devil Press (M/F)
  • 6  Rope Climbs 15ft
  • 12 Ring MUs

***During WOD. 12 min. Echo Bike for Max Calories.

INTERMEDIATE 4 Person Coed Teams

“Strikin’ Lycan”

(12 min Cap)

  • 15 Synchro Devil Press 50/35 (M/F)
  • 6  Rope Climbs 15’
  • 10 Bar Muscle Ups OR (40 C2B Pull Ups)
  • 15 Synchro Devil Press (M/F)
  • 40 Synchro T2B (Same Gender Pairs)
  • 40 Synchro C2B/Pull Ups (Same Gender Pairs)
  • 15 Synchro Devil Press (M/F)
  • 6  Rope Climbs 15ft
  • 10 Bar Muscle Ups OR 40 C2B/Pull Ups (Guys/Girls) 

***During WOD. 12 min. Echo Bike for Max Calories.

NOVICE 4 Person Coed Teams

“Strikin’ Lycan”

(12 min Cap)

  • 20 Synchro Devil Press 35/20. (M/F)
  • 8 Rope Climbs or (36 Scaled Rope Climbs)
  • 20 Synchro Devil Press (M/F)
  • 40 Synchro Knee to Chest (Same Gender)
  • 40 Synchro (Single Ring) Ring Rows (Same Gender)
  • 20 Devil Press (M/F)
  • 8 Rope Climbs or (36 Scaled Rope Climbs)

***During WOD. 12 min. Echo Bike for Max Calories.