WORKOUT ONE
3 Minutes: Max Reps Overhead Squat
3 Minutes: AMRAP: 5 Hang Power Cleans - 10 Burpees over the Bar
3 Minutes: Max Reps Front Squat
3 Minutes: AMRAP: 5 Hang Power Cleans - 10 Burpees over the Bar
3 Minutes: Max Reps Back Squat
Weights:
RX / Masters RX: Male: 135 Female: 93
Intermediate / Masters Intermediate: Male: 115 Female: 83
Scaled / Masters Scaled: Male: 95 Female: 63
Beginner / Masters Beginner: Male: 75 / Female: 53
There will be 2 Barbells already Set up.
All Bars will be taken from the floor.
There will be no rest in between the 3 Minute Windows.
3, 2, 1 GO…
First 3 Minutes Start: As Many Overhead Squats as possible
ONLY One Partner can work at a time. While Partner One is working Partner Two will be resting and their Barbell will remain on the floor.
Immediately into Second 3 Minutes: As Many Rounds/Reps as Possible of 5 Hang Power Cleans and 10 Burpees over the bar
Partner One will complete a FULL Round and then Partner Two will complete a FULL Round. Switching Each Round until the 3 Minutes is up.
Immediately into Third 3 Minutes: As Many Front Squats as possible
ONLY One Partner can work at a time. While Partner One is working Partner Two will be resting and their Barbell will remain on the floor.
Immediately into Forth 3 Minutes: As Many Rounds/Reps as Possible of 5 Hang Power Cleans and 10 Burpees over the bar
Partner One will complete a FULL Round and then Partner Two will complete a FULL Round. Switching Each Round until the 3 Minutes is up.
Immediately into Fifth 3 Minutes: As Many Back Squats as possible
ONLY One Partner can work at a time. While Partner One is working Partner Two will be resting and their Barbell will remain on the floor.
Standards:
Overhead Squat: The first rep can be a full snatch. Each squat must be below parallel with the bar overhead and hips/knees must fully extend at the top of each rep.
Hang Power cleans: Rep must start with Athlete holding the barbell in a standing position and then lowered to the Hang anywhere above the knee, Rep ends with the bar in the front rack and hips/knees fully extended before the bar can be lowered back to the hang for the next rep.
Burpee over the Bar: Rep begins standing next to the barbell. Chest must touch the floor at the bottom of the burpee. Rep ends after a two foot hop over the barbell.
Front Squat: The first rep can be a full clean. Each squat must be below parallel with the bar in the front rack and hips/knees must fully extend at the top of each rep.
Back Squat: Each squat must be below parallel with the bar on the back and hips/knees must fully extend at the top of each rep.
Score:
Score One: Total Reps of Squats between each partner
Score Two: Total Rounds/Reps Complete of Hang Power Cleans and Burpees over the Bar
WORKOUT TWO
For Time: 12 Minute Time Cap RX / Masters RX: 20 Single Arm Devil Press @ 50 20 Shoulder to Overhead @ 175 / 113 60 Kettlebell Swings @ 70 / 53 80 Calorie Bike 60 Kettlebell Swings @ 70 / 53 20 Shoulder to Overhead @ 175 / 113 20 Single Arm Devil Press @ 50 Intermediate / Masters Intermediate: 20 Single Arm Devil Press @ 35 20 Shoulder to Overhead @ 135 / 93 60 Kettlebell Swings @ 53 / 35 80 Calorie Bike 60 Kettlebell Swings @ 53 / 35 20 Shoulder to Overhead @ 135 / 93 20 Single Arm Devil Press @ 35 Scaled / Masters Scaled: 20 Single Arm Devil Press @ 25 20 Shoulder to Overhead @ 115 / 83 60 Kettlebell Swings @ 53 / 35 60 Calorie Bike 60 Kettlebell Swings @ 53 / 35 20 Shoulder to Overhead @ 115 / 83 20 Single Arm Devil Press @ 25 Beginner / Masters Beginner: 15 Single Arm Devil Press @ 25 20 Shoulder to Overhead @ 95 / 53 60 Kettlebell Swings @ 35 / 26 40 Calorie Bike 60 Kettlebell Swings @ 35 / 26 20 Shoulder to Overhead @ 95 / 53 15 Single Arm Devil Press @ 25 There will be 2 Barbells already Set up. All Bars will be taken from the floor. There will be 2 Kettlebells Per Team. There will be 1 Dumbbell to be used by both partners. 3, 2, 1 GO… You will move through this workout from one movement to the next. You must complete all reps of the first movement before moving on to the next movement. You can switch between partners whenever you want. Both Partners are not required to do reps of all movements. One Partner can complete the entirety of a movement. Standards: Single Arm Devil Press: Rep begins with dumbbell in either hand and the athlete laying on the ground with their chest touching the floor. Then it will end when the athlete has come to a standing position with dumbbell overhead and arm, hips and knees fully extended. Shoulder to Overhead: Once bar is in the front rack it can be lifted overhead in any pressing motion; strict press, push press or jerk are all allowed. At the top of each rep your arms, hips and knees must be fully extended before the bar can be brought back to the front rack for the following rep. Calorie Bike: Will be performed on a Rogue Echo Bike. Kettlebell Swings: Rep begins with kettlebell held in a dead hang with arms fully extended. Rep is complete when kettlebell is swung until the bell reaches the athletes eye level and hips and knees are fully extended. Score: Time to complete. If you do not complete the workout in the 12 minute cap then it will be 12+reps missed.
WORKOUT THREE
For Time and Weight: 10 Minute Time Cap RX / Masters RX: 60 Calorie Row Find a Max Complex: Power Clean + Power Clean + Jerk + Jerk 60 Box Jump Overs @ 24 / 20 Intermediate / Masters Intermediate: 50 Calorie Row Find a Max Complex: Power Clean + Power Clean + Jerk + Jerk 50 Box Jump Overs @ 24 / 20 Scaled / Masters Scaled: 40 Calorie Row Find a Max Complex: Power Clean + Power Clean + Jerk + Jerk 40 Box Jump Overs @ 24 / 20 Beginner / Masters Beginner: 40 Calorie Row Find a Max Complex: Power Clean + Power Clean + Jerk + Jerk 40 Box Step Overs @ 24 / 20 There will be 2 Barbells empty, plates for loading, and one Rower per Team. All Bars will be taken from the floor. There will be One Box Per Team. 3, 2, 1 GO… You will begin with the Calorie Row. You may break up the Calories between each partner as you like. Once all Calories are complete you can move to the Max Complex. The bars will be empty and can be loaded only once the Calories are complete. You will have up to Three Attempts Per Athlete on the Complex. (You do not have to take all three attempts, any missed reps in the complex will count as one attempt). Once you have completed the Complex you will move to the Box. You may break these up between each partner as you like. Standards: Calories: There will be One Rower for both partners. You can adjust the damper however you like. Power Clean + Power Clean + Jerk + Jerk: First Power Clean Rep must start with the barbell on the floor. Rep ends with the bar in the front rack and hips/knees fully extended before the bar can be lowered back to the floor for the next Power Clean. This must be Touch and Go and hands can not leave the bar on the floor between Reps. A Full Squat Clean will not count as a Rep. Once Both Power Cleans are complete you will go over head for the First Jerk. Rep starts in the Front Rack and Ends when weight is overhead with arms, knees and hips fully extended. Then Back to the Front Rack for the Second Jerk. You may do any kind of shoulder-to-overhead; Strict Press, Push Press, Push Jerk, Split Jerk. Box Jump Overs: Rep begins with Athlete facing the box. A two foot jump onto the box, then the Rep ends with feet on the ground on the opposite side of the box. Beginners may Step up onto the box. You must make contact on the top of the box with both feet. Score: Score One: Time at the End of the Box Jumps. If you do not complete all the reps within the time cap your score will be 10+missed reps. Score Two: Combined Total Weight of Heaviest Complex Completed by Each Partner.
WORKOUT FOUR
For Max Reps: 10 Minute Time Cap
RX / Masters RX: Buy In: 400 Meter Run Per Partner Then AMRAP in Remainder of Time: 2, 4, 6, 8, 10... of Power Snatch @ 135 / 93 40 Double Unders Intermediate / Masters Intermediate: Buy In: 400 Meter Run Per Partner Then AMRAP in Remainder of Time: 2, 4, 6, 8, 10... of Power Snatch @ 115 / 83 30 Double Unders Scaled / Masters Scaled: Buy In: 400 Meter Run Per Partner Then AMRAP in Remainder of Time: 2, 4, 6, 8, 10... of Power Snatch @ 95 / 63 40 Single Unders Beginner / Masters Beginner: Buy In: 400 Meter Run Per Partner Then AMRAP in Remainder of Time: 2, 4, 6, 8, 10... of Power Snatch @ 75 / 43 30 Single Unders There will be 2 Barbells set up. All Bars will be taken from the floor. You are responsible for bringing your own jump rope. 3, 2, 1 GO… You will begin with the 400 Meter Run. One Partner will complete the run and then tag their Partner for them to complete the run. Second Part can begin when both Partners are in their lane. For the Remainder of the time you will complete the Power Snatches and Jump Rope. It will be I-Go-You-Go style and one Partner with complete a full round and then Partner Two will complete a full Round. The Power Snatches will increase by 2 reps each full Round completed by both partners and the jump rope will stay the same. Standards: Power Snatches: Rep must start with the barbell on the ground and then brought overhead in one motion. Rep ends with the bar Overhead with arms, hips and knees fully extended before the bar can be lowered back to the floor for the next rep. Score: Total Reps Completed at the end of the 10 Minutes.
The Havoc Games 