Raidho Rampage

3 Rounds for Time:

5 Sandbag Cleans

600M Run

*12:00 Time Cap

RX: 150/100#

Intermediate: 100/75#

Scaled: 75/50#

Workout Flow:

On the call of “3,2,1, Go,” athletes will begin their five sandbag clean reps. Once completed, the athlete will follow the marked path for the 600M run. Once returned to their lane, they will repeat these two movements for two more rounds. Time ends when athlete crosses the finish line after the third 600M run.

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

C2B

DB Snatches (50/35)

*6:00 Time Cap

Intermediate: Pull-ups & DB 40/30#

Scaled: Ring Rows & DB 35/25#

Workout Flow:

E2: Athletes will begin with one hand touching the wall. On the call of “3, 2, 1, Go,” athletes will move to the rig to begin ten reps of their designated gymnastics movement. Once completed, they will move forward to their dumbbell and complete ten dumbbell snatches. Then return to the rig to now perform nine reps of their designated gymnastics movement. Then back to the dumbbell for nine dumbbell snatches. Athletes will continue in this pattern, decreasing by one rep each round until they complete one gymnastics movement and one db snatch. Time will stop after the single db snatch is completed and the athlete crosses the finish line.

At the 6:00 mark, all athletes will have a one-minute rest before going straight into E3.

E3: At the 7:00 mark, athletes can begin their attempts to establish a heavy complex of one clean, one front squat, and one jerk within a five-minute window. Score is heaviest successful complex.

5:00 to Establish a Heavy Complex of:

1 Clean  + 1 Front Squat + 1 Jerk

Clean: muscle, power, and squat cleans are all permitted. Athlete must stand to full extension before going into the front squat. (They are two separate movements - a cluster is not permitted.)

Jerk: push and split jerks are permitted.

Workout Flow:

E2: Athletes will begin with one hand touching the wall. On the call of “3, 2, 1, Go,” athletes will move to the rig to begin ten reps of their designated gymnastics movement. Once completed, they will move forward to their dumbbell and complete ten dumbbell snatches. Then return to the rig to now perform nine reps of their designated gymnastics movement. Then back to the dumbbell for nine dumbbell snatches. Athletes will continue in this pattern, decreasing by one rep each round until they complete one gymnastics movement and one db snatch. Time will stop after the single db snatch is completed and the athlete crosses the finish line.

At the 6:00 mark, all athletes will have a one-minute rest before going straight into E3.

E3: At the 7:00 mark, athletes can begin their attempts to establish a heavy complex of one clean, one front squat, and one jerk within a five-minute window. Score is heaviest successful complex.

For Time:

21-15-9

Cal Row

Thruster (115/85)

Toes-to-Bar 

*12:00 Time Cap

Intermediate: Thruster 95/65# & T2B

Scaled: Thruster 75/45# & Hanging Knee Raise

Workout Flow:

Athletes will begin with one hand touching the wall. On the call of “3, 2, 1, Go,” athletes will move to the rower and begin their 21-calorie row. Once completed, they will move to their barbell to begin their 21 thrusters. Last, they will move to the rig to begin their 21 toes-to-bar. They will repeat this triplet with 15 reps each, and then again with 9 reps each. Time stops after the athlete crosses the finish line after the 9 T2B reps.

Floater – “Erg Exorcism” – (5:00 Time Cap)

For Work on the Strength Erg:

1:00 Row

1:00 Rest

1:00 Chest Press

1:00 Rest

1:00 Leg Press

Workout Flow:

Athletes will start sitting on the Strength Erg, hands off the handles. On the call of “3, 2, 1, Go,” athletes will begin the row portion. They will have 1:00 to accumulate as much work as possible. At the 1:00 mark, athletes will then rest 1:00. At the 2:00 mark, athletes will begin the chest press portion, accumulating as much work as possible for 1:00. The athletes will then rest at the 3:00. And last, at 4:00, athletes will perform their final minute of work on the leg press. Score is the total amount of work across all three movements.