The Gulf Coast Games

RX/INTER/NOV ** FEMALE 

EVERY 3 MINUTES FOR 5 ROUNDS: *Alternating

8 BAR MU/15 C2B RX

10 C2B/ 15 Pull Ups INTER

10 Ring Rows NOVICE
120 FEET OVER HEAD WALKING LUNGE *Front Rack
MAX BURPEES OVER THE BOX 24/20 **Novice Step Overs

NO REST Alternating Rounds

RX Rd1,3,5 BMU, Rd 2,4 C2b

Inter Rd1,3,5 C2B, Rd 2,4 Pull Ups

ROUND 1 (ATHLETE 1) 0 - 3 MIN
ROUND 2 (ATHLETE 2) 3 - 6 MIN
ROUND 3 (ATHLETE 1) 6 -9 MIN
ROUND 4 (ATHLETE 2) 9-12 MIN
ROUND 5 (ATHLETE 1) 12 - 15 MIN

RX: 6 Bar Muscle Ups / 15 C2B,  53lb KB
Inter: 10 C2B / 15 Pull Ups,  35lb KB 
Novice: 10 Ring Rows, 26lb KB, Front Rack and burpee box step over

*Score is total number of Max Burpees over the Box

Start under the edge of the yard, at the starting line.
At “Go” Athlete 1 advances to the pull-up bar
Then complete 6 Bar Muscle-ups/10 C2B/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 1 Complete

Athlete 2 advances to the pull up bar
Then complete 15 C2B / 15 Pull Ups/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 2 Complete

Athlete 1 advances to the pull-up bar
Then complete 6 Bar Muscle-ups/10 C2B/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 3 Complete

Athlete 2 advances to the pull up bar
Then complete 15 C2B / 15 Pull Ups/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 4 Complete

Athlete 1 advances to the pull-up bar
Then complete 6 Bar Muscle-ups/10 C2B/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 5 Complete

FINISH

NOTES:

RX: No Glide Muscle-ups, feet stay below the bar on the kip, Clear lock out of dip at the top of the muscle up. Trailing knee in the lunge must make contact with the ground. Chest touches the ground on the burpee, jump over the box, two feet making contract. You may jump completely over the box, but not part may touch. You may do the burpee next to the box, not facing the box.

INTER:

Chest must make contact during the chest to bar pull-up.
Trailing knee in the lunge must make contact with the ground. Chest touches the ground on the burpee, jump over the box, two feet making contract. You may jump completely over the box, but not part may touch. You may do the burpee next to the box, not facing the box.

NOVICE

The movement begins with the athlete holding the rings with arms fully extended and body in a straight, rigid line from head to heels. Heels must remain in contact with the ground throughout the repetition. The athlete pulls the chest to make clear contact with both rings at the sternum or below, maintaining a neutral body position without kipping or excessive hip drive. A repetition is credited when the rings touch the chest and the athlete returns to a fully extended position with control.
Trailing knee in the lunge must make contact with the ground. Chest touches the ground on the burpee, box step over, two feet making contract. You may do the burpee next to the box, not facing the box.

Intermediate

EVERY 3 MINUTES FOR 4 ROUNDS:
15/10 CHEST TO BAR PULL UPS
120 FEET OVER HEAD WALKING LUNGE
MAX BURPEES OVER THE BOX 24/20
GO 0- 3 MIN (REST 1 MIN)
GO 4-7 MIN (REST 1 MIN)
GO 8-11 MIN (REST 1 MIN)
GO 12 - 15 MIN

INTER: 53/35 KB

*Score is total number of Max Burpees over the Box

INTER
Start under the edge of the yard, at the starting line.
At “Go” advance to the pull-up bar
Then complete 15/10 Chest to Bar Pull Ups
After complete begin 120 ft Overhead Walking Lunge, down/back/down.
After begin Max Burpees over the Box
Round 1 Complete

***REST 1 Minute***

At “Go” advance to the pull-up bar
Then complete 15/10 Chest to Bar Pull Ups
After complete begin 120 ft Overhead Walking Lunge, down/back/down.
After begin Max Burpees over the Box
Round 2 Complete

***REST 1 Minute***

At “Go” advance to the pull-up bar
Then complete 15/10 Chest to Bar Pull Ups
After complete begin 120 ft Overhead Walking Lunge, down/back/down.
After begin Max Burpees over the Box
Round 3 Complete

***REST 1 Minute***

At “Go” advance to the pull-up bar
Then complete 15/10 Chest to Bar Pull Ups
After complete begin 120 ft Overhead Walking Lunge, down/back/down.
After begin Max Burpees over the Box

Round 4 Complete
FINISH

NOTES:
Chest must make contact during the chest to bar pull-up
Trailing knee in the lunge must make contact with the ground. Chest touches the ground on the burpee, jump over the box, two feet making contract. You may jump completely over the box, but not part may touch. You may do the burpee next to the box, not facing the box.

RX/INTER/NOV ** MALE 

EVERY 3 MINUTES FOR 5 ROUNDS:

8 BAR MUSCLE UPS RX **15 C2B INTER ** 10 Ring Rows
120 FEET OVER HEAD WALKING LUNGE
MAX BURPEES OVER THE BOX 24/20 **Novice Step Overs

NO REST

ROUND 1 (ATHLETE 1) 0 - 3 MIN
ROUND 2 (ATHLETE 2) 3 - 6 MIN
ROUND 3 (ATHLETE 1) 6 -9 MIN
ROUND 4 (ATHLETE 2) 9-12 MIN
ROUND 5 (ATHLETE 1) 12 - 15 MIN

RX: 8 Bar Muscle Ups 70lb KB
Inter: 15 C2B 53lb KB 
Novice: 10 Ring Rows, 35lb KB, Front Rack and burpee box step over

*Score is total number of Max Burpees over the Box

Start under the edge of the yard, at the starting line.
At “Go” Athlete 1 advances to the pull-up bar
Then complete 8 Bar Muscle-ups/15 C2B/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 1 Complete

Athlete 2 advances to the pull up bar
Then complete 8 Bar Muscle-ups/15 C2B/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 2 Complete

Athlete 1 advances to the pull-up bar
Then complete 8 Bar Muscle-ups/15 C2B/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 3 Complete

Athlete 2 advances to the pull up bar
Then complete 8 Bar Muscle-ups/15 C2B/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 4 Complete

Athlete 1 advances to the pull-up bar
Then complete 8 Bar Muscle-ups/15 C2B/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 5 Complete

FINISH

NOTES:

RX: No Glide Muscle-ups, feet stay below the bar on the kip, Clear lock out of dip at the top of the muscle up. Trailing knee in the lunge must make contact with the ground. Chest touches the ground on the burpee, jump over the box, two feet making contract. You may jump completely over the box, but not part may touch. You may do the burpee next to the box, not facing the box.

RX/INTER/NOV ** FEMALE 

EVERY 3 MINUTES FOR 5 ROUNDS: *Alternating

8 BAR MU/15 C2B RX

10 C2B/ 15 Pull Ups INTER

10 Ring Rows NOVICE
120 FEET OVER HEAD WALKING LUNGE *Front Rack
MAX BURPEES OVER THE BOX 24/20 **Novice Step Overs

NO REST Alternating Rounds

RX Rd1,3,5 BMU, Rd 2,4 C2b

Inter Rd1,3,5 C2B, Rd 2,4 Pull Ups

ROUND 1 (ATHLETE 1) 0 - 3 MIN
ROUND 2 (ATHLETE 2) 3 - 6 MIN
ROUND 3 (ATHLETE 1) 6 -9 MIN
ROUND 4 (ATHLETE 2) 9-12 MIN
ROUND 5 (ATHLETE 1) 12 - 15 MIN

RX: 6 Bar Muscle Ups / 15 C2B,  53lb KB
Inter: 10 C2B / 15 Pull Ups,  35lb KB 
Novice: 10 Ring Rows, 26lb KB, Front Rack and burpee box step over

*Score is total number of Max Burpees over the Box

Start under the edge of the yard, at the starting line.
At “Go” Athlete 1 advances to the pull-up bar
Then complete 6 Bar Muscle-ups/10 C2B/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 1 Complete

Athlete 2 advances to the pull up bar
Then complete 15 C2B / 15 Pull Ups/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 2 Complete

Athlete 1 advances to the pull-up bar
Then complete 6 Bar Muscle-ups/10 C2B/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 3 Complete

Athlete 2 advances to the pull up bar
Then complete 15 C2B / 15 Pull Ups/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 4 Complete

Athlete 1 advances to the pull-up bar
Then complete 6 Bar Muscle-ups/10 C2B/10 Ring Rows
After complete begin 120 ft Overhead Walking Lunge, down/back/down. **Novice Front Rack
After begin Max Burpees over the Box/Step over **Novice
Round 5 Complete

FINISH

NOTES:

RX: No Glide Muscle-ups, feet stay below the bar on the kip, Clear lock out of dip at the top of the muscle up. Trailing knee in the lunge must make contact with the ground. Chest touches the ground on the burpee, jump over the box, two feet making contract. You may jump completely over the box, but not part may touch. You may do the burpee next to the box, not facing the box.

INTER:

Chest must make contact during the chest to bar pull-up.
Trailing knee in the lunge must make contact with the ground. Chest touches the ground on the burpee, jump over the box, two feet making contract. You may jump completely over the box, but not part may touch. You may do the burpee next to the box, not facing the box.

NOVICE

The movement begins with the athlete holding the rings with arms fully extended and body in a straight, rigid line from head to heels. Heels must remain in contact with the ground throughout the repetition. The athlete pulls the chest to make clear contact with both rings at the sternum or below, maintaining a neutral body position without kipping or excessive hip drive. A repetition is credited when the rings touch the chest and the athlete returns to a fully extended position with control.
Trailing knee in the lunge must make contact with the ground. Chest touches the ground on the burpee, box step over, two feet making contract. You may do the burpee next to the box, not facing the box.

NOVICE

EVERY 3 MINUTES FOR 4 ROUNDS:
10 RING ROWS
120 FEET FRONT RACK WALKING LUNGE
MAX BURPEES BOX STEP OVERS  24/20
GO 0- 3 MIN (REST 1 MIN)
GO 4-7 MIN (REST 1 MIN)
GO 8-11 MIN (REST 1 MIN)
GO 12 - 15 MIN

NOV: 35/26LB KB

*Score is total number of Max Burpees Box Step Overs

Novice
Start under the edge of the yard, at the starting line.
At “Go” advance to the Rings
Then complete 10 Ring Rows
After complete begin 120 ft Front Rack Walking Lunge, down/back/down.
After begin Max Burpee Box Step Overs
Round 1 Complete

***REST 1 Minute***

At “Go” advance to the Rings
Then complete 10 Ring Rows
After complete begin 120 ft Front Rack Walking Lunge, down/back/down.
After begin Max Burpee Box Step Overs
Round 2 Complete

***REST 1 Minute***

At “Go” advance to the Rings
Then complete 10 Ring Rows
After complete begin 120 ft Front Rack Walking Lunge, down/back/down.
After begin Max Burpee Box Step Overs
Round 3 Complete

***REST 1 Minute***

At “Go” advance to the Rings
Then complete 10 Ring Rows
After complete begin 120 ft Front Rack Walking Lunge, down/back/down.
After begin Max Burpee Box Step Overs

Round 4 Complete
FINISH

NOTES:
The movement begins with the athlete holding the rings with arms fully extended and body in a straight, rigid line from head to heels. Heels must remain in contact with the ground throughout the repetition. The athlete pulls the chest to make clear contact with both rings at the sternum or below, maintaining a neutral body position without kipping or excessive hip drive. A repetition is credited when the rings touch the chest and the athlete returns to a fully extended position with control.
Trailing knee in the lunge must make contact with the ground. Chest touches the ground on the burpee, box step over, two feet making contract. You may do the burpee next to the box, not facing the box.

RX Male and Female

EVERY 3 MINUTES FOR 4 ROUNDS:

8/6 BAR MUSCLE UPS
120 FEET OVER HEAD WALKING LUNGE
MAX BURPEES OVER THE BOX 24/20

GO 0- 3 MIN (REST 1 MIN)
GO 4-7 MIN (REST 1 MIN)
GO 8-11 MIN (REST 1 MIN)
GO 12 - 15 MIN

RX: 70/53LB KB

*Score is total number of Max Burpees over the Box

Start under the edge of the yard, at the starting line.
At “Go” advance to the pull-up bar
Then complete 8 Bar Muscle-ups
After complete begin 120 ft Overhead Walking Lunge, down/back/down.
After begin Max Burpees over the Box
Round 1 Complete

***REST 1 Minute***

At “Go” advance to the pull-up bar
Then complete 8 Bar Muscle-ups
After complete begin 120 ft Overhead Walking Lunge, down/back/down.
After begin Max Burpees over the Box
Round 2 Complete

***REST 1 Minute***

At “Go” advance to the pull-up bar
Then complete 8 Bar Muscle-ups
After complete begin 120 ft Overhead Walking Lunge, down/back/down.
After begin Max Burpees over the Box
Round 3 Complete

***REST 1 Minute***

At “Go” advance to the pull-up bar
Then complete 8 Bar Muscle-ups
After complete begin 120 ft Overhead Walking Lunge, down/back/down.
After begin Max Burpees over the Box
Round 4 Complete

FINISH

NOTES:

No Glide Muscle-ups, feet stay below the bar on the kip, Clear lock out of dip at the top of the muscle up. Trailing knee in the lunge must make contact with the ground. Chest touches the ground on the burpee, jump over the box, two feet making contract. You may jump completely over the box, but not part may touch. You may do the burpee next to the box, not facing the box.

Indy 
Run 600 Meter (out and back)
Echo Bike 4000 Meter
Run 600m
Bike Erg 3000m
Run 600m
Rower 2000m
Run 600m

30 Minute Cap

*Run is out and back, exiting out the bag gate of the Yard turning right all the way to the stop sign, turn around and return.

*Tiebreak will be the last time of the last full station completed

Start Individual RX/Inter/Scaled

Start off behind your barbell
At “Go” Advance to the first loaded bar 
Complete 10 Squat Cleans, Then Advance to the next bar
Complete 8 Squat Cleans, Then Advance to the next bar
Complete 6 Squat Cleans, Then Advance to the next bar
Complete 4 Squat Cleans, Then Advance to the next bar

Complete 2 Squat Cleans. Final Time is taken as last bar completed, and jump over bar to finish area.

Your score will be for time, if you do not complete in 5 minutes, your score will be total reps completed, and tiebreak time will be taken after each round completed

RX
M: 185-205-225-255-275
W: 105-125-145-165-175

Intermediate
M: 135-155-185-205-225
W: 85-105-125-135-145

Novice
M: 95-115-135-145-155
W: 55-65-75-85-95

NOTES:

Five Barbells Loaded, in a lane 
All movements must be completed prior to moving to the next bar 

Squat Clean Standard 

The movement begins with the barbell on the ground. The athlete must lift the barbell to the shoulders in one continuous motion and receive it in a full squat position, with hips below parallel. The athlete must then stand to full extension with the bar in the front rack: hips and knees fully locked out, feet in line, and control shown. Any press-out or re-dip after standing is permitted as long as full control and extension are achieved at the finish.

Start Team RX/Inter/Scaled

Start off behind your barbell. Non working partner will always go back to the starting line, you may move at the same time when spliting the work
At “Go” 1 Athlete Advances to the first loaded bar 
Complete 10 Squat Cleans, Then Advance to the next bar
Complete 8 Squat Cleans, Then Advance to the next bar
Complete 6 Squat Cleans, Then Advance to the next bar
Complete 4 Squat Cleans, Then Advance to the next bar

Complete 2 Squat Cleans. Final Time is taken as last bar completed, and jump over bar to finish area.

Your score will be for time, if you do not complete in 5 minutes, your score will be total reps completed, and tiebreak time will be taken after each round completed

RX
M: 185-205-225-255-275
W: 105-125-145-165-175

Intermediate
M: 135-155-185-205-225
W: 85-105-125-135-145

Novice
M: 95-115-135-145-155
W: 55-65-75-85-95

NOTES:

Five Barbells Loaded, in a lane 
All movements must be completed prior to moving to the next bar, non working partner will always go back to the starting line, you may move at the same time when spliting the work. Time will end when last bar is completed, jumping over the bar, only the final athlete needs to jump to complete the time score.

Squat Clean Standard 

The movement begins with the barbell on the ground. The athlete must lift the barbell to the shoulders in one continuous motion and receive it in a full squat position, with hips below parallel. The athlete must then stand to full extension with the bar in the front rack: hips and knees fully locked out, feet in line, and control shown. Any press-out or re-dip after standing is permitted as long as full control and extension are achieved at the finish.

Start Team RX/Inter/Scaled

Start behind the starting line
At “Go” Advance to the Ski Erg to complete Max Calorie Ski in 2 Minutes, Team may split up work at anytime.

After 2 Minutes elapsed

Then Rest for 2 Minutes Before Part B Begins

Workout 2, Part B 12 Minute AMRAP

Start TEAM RX/Inter/Scaled

Start behind the starting line
At “Go” Advance to the Rig to complete 20 T2B/Knee Chest *Novice
After, complete 5 Wall Walks / Scaled Wall-Walk Novice
After, complete 10 Dumbell Snatches 
After, complete 350 Meter Row
Repeat this sequence for as many rounds/reps as possible in 12 minutes

Dumbell: RX70/50 INT 50/35 NOV 35/20

NOTES:

Non Working athlete will be at the starting line, you may move at the same time when tagging in/out.

Rower will be reset every round.

T2B must have feet start behind the rig and completing with toes making contact with the rig bar, kipping is allowed.Dumbbell snatch starts from the ground, moving in one motion over head, controlled at the top, locked out.

Knees to Chest, Hang from a pull-up bar with an overhand grip, arms fully extended, and feet off the ground. Drive your knees up toward your chest, ensuring your knees come into contact with your chest. Then, slowly lower your legs back to the starting position.

Both heads of the dumbbell must make contact with ground on each snatch
Non working arm of the snatch may not be in contact with your leg/quad area
Switching dumbbell on the down movement is authorized
Please do not throw dumbbell from the top to the ground, this will result in a no rep.

Wall walk standard requires starting with hands on a marked tape line (60 inches from the wall for men, 55 inches for women). Athletes must walk their feet up to the wall, and the rep is only complete when both hands return to the starting tape line, and then both feet can leave the wall. A key requirement is to maintain core engagement, keeping both hands on the tape line until the feet are completely on the wall, and then keeping the feet on the wall until the hands have touched the line again on the descent.

Scaled wall walk standards require the athlete to start lying flat with hands in front of a tape line. They must walk their feet up the wall while keeping their hands stationary on the tape line until both hands are on the other side of a second tape line, placed 10 inches from the wall. The feet must remain on the wall during the descent until both hands have returned to the starting tape line, after which the chest, thighs, and feet touch the floor. 

RX 70/50 lb Dumbell

Intermediate 50/35 Dumbell

Novice 35/20 Dumbell

Start Indvidual RX/Inter/Scaled

Start behind the starting line
At “Go” Advance to the Ski Erg to complete Max Calorie Ski in 2 Minutes

After 2 Minutes elapsed

Then Rest for 2 Minutes Before Part B Begins

Workout 2, Part B 12 Minute AMRAP

Start Individual RX/Inter/Scaled

Start behind the starting line
At “Go” Advance to the Rig to complete 20 T2B/Knee Chest *Novice
After, complete 5 Wall Walks / Scaled Wall-Walk Novice
After, complete 10 Dumbell Snatches
After, complete 350 Meter Row
Repeat this sequence for as many rounds/reps as possible in 12 minutes

NOTES:

Rower will be reset every round.

T2B must have feet start behind the rig and completing with toes making contact with the rig bar, kipping is allowed.Dumbbell snatch starts from the ground, moving in one motion over head, controlled at the top, locked out.

Knees to Chest, Hang from a pull-up bar with an overhand grip, arms fully extended, and feet off the ground. Drive your knees up toward your chest, ensuring your knees come into contact with your chest. Then, slowly lower your legs back to the starting position.

Both heads of the dumbbell must make contact with ground on each snatch
Non working arm of the snatch may not be in contact with your leg/quad area
Switching dumbbell on the down movement is authorized
Please do not throw dumbbell from the top to the ground, this will result in a no rep.

Wall walk standard requires starting with hands on a marked tape line (60 inches from the wall for men, 55 inches for women). Athletes must walk their feet up to the wall, and the rep is only complete when both hands return to the starting tape line, and then both feet can leave the wall. A key requirement is to maintain core engagement, keeping both hands on the tape line until the feet are completely on the wall, and then keeping the feet on the wall until the hands have touched the line again on the descent.

Scaled wall walk standards require the athlete to start lying flat with hands in front of a tape line. They must walk their feet up the wall while keeping their hands stationary on the tape line until both hands are on the other side of a second tape line, placed 10 inches from the wall. The feet must remain on the wall during the descent until both hands have returned to the starting tape line, after which the chest, thighs, and feet touch the floor. 

RX 70/50 lb Dumbell

Intermediate 50/35 Dumbell

Novice 35/20 Dumbell