Strength Nation Series - Trio

For Time 

PART A)

70 Deadlifts @ 60kg 

Move Station 

50 Deadlifts @ 80kg

Move Station 

30 Deadlifts @ 90kg

PART B)

Athlete 1  - 100 Box Step Overs @ 20"
Athlete 2 & 3  - Deadlift Hold

*PART A) All three athletes start behind the line. On “Go”, the team moves to the platform and completes 70 deadlifts at the starting weight, sharing the reps however they choose. Once 70 reps are complete, the barbell must be fully unloaded and the plates, barbell, and platform moved separately to the next marker. The platform must be set in place and the bar reloaded to the next prescribed weight before completing 50 deadlifts. After 50 reps, the team must again fully unload the bar and move all equipment to the final marker, set the platform, and reload the bar to the heaviest weight before completing the final 30 deadlifts. The barbell must be fully unloaded and reloaded at each transition, and all lifting must take place on the platform.

*PART B) Immediately after the 30th Deadlift rep in Part A, the team moves into Part B. One athlete will begin accumulating 100 Box Step Overs while the other two athletes hold the barbell in the top position of a Deadlift, with four hands on the bar at all times. If the barbell is dropped or lowered to the ground, the athlete performing box step overs must stop immediately, and any reps completed while the bar is on the floor will not count. Athletes may change roles at any time, however the barbell must be returned to the extended deadlift position before box step overs can resume. Workout is then done once all 100 Box Step Over reps are completed and the team crosses over the line.

TIME CAP - 15 Minutes 

VARIATIONS

MALE / MALE / FEMALE 

70 Deadlift Reps @60kg

50 Deadlift Reps @80kg

30 Deadlift Reps @90kg

20" Box

FEMALE / FEMALE / MALE

70 Deadlift Reps @40kg

50 Deadlift Reps @60kg

30 Deadlift Reps @70kg

20" Box

Team Relay

6 Rounds For Time 

10 Alternating Dumbbell Snatch

10 Single Arm Dumbbell Thrusters 

20 Dumbbell Goblet Squats

*This event will be completed in replay style with one athlete doing the whole round then tagging in the next athlete to do the following round.

**Below is the athlete flow:

Athlete One) Round 1 & 4

Athlete Two) Round 2 & 5

Athlete Three) Round 3 & 6

TIME CAP - 10 Minutes 

VARIATIONS

Male / Male / Female 

17.5kg Dumbbell for the Males

15kg Dumbbell for the Female 

Female / Female / Male 

12.5kg Dumbbell for the Male

10kg Dumbbell for the Females

1 Rep Max Bench Press

*Each athlete will need to find their max Bench Press

*The bar must touch the chest prior for the rep to count

TIME CAP - 6 Minutes

SCORE

Total load combined of each athletes max Bench Press

For Time 

400m Run 

1500m Ski Erg

400m Run

1500m Row

400m Run

100m Burpee Broad Jump 

*All three team members start together with a 400m run before moving to the Ski Erg, where one athlete completes the required work. Once finished, the entire team completes another 400m run, after which a different athlete completes the Row. The team then heads out for a final 400m run. Following this run, the third athlete begins the Burpee Broad Jumps, with the other two athletes joining in for the final 30m (synchronized burpees). Once burpees are complete, this ends the workout.

TIME CAP - 28 Minutes 

VARIATIONS

Male / Male / Female 

1500m Ski Erg 

1500m Row 

100m Burpee Broad Jump  

Female / Female / Male 

1000m Ski Erg 

1000m Row 

100m Burpee Broad Jump