2025 Barbarian Brawl

RX 

11min cap

9-7-5

BMU

Assault Bike Calories

Double DB Front Squats (35lb/50lb) 

After each set perform 

*15' OH DB walking lunge Right Arm/15' OH DB walking lunge Left Arm*

(35lb/50lb

Scaled

11 min cap

9-7-5

Jumping Pull-ups/ kipping/ butterfly 

Assault Bike Calories

Double DB Front Squats (20lb/35lb) 

After each set perform

*15' OH DB walking lunge Right Arm/15' OH DB walking lunge Left Arm*

(20lb/35lb) 

WOD Format

-This is an individual workout Starting with a rep scheme of 9-7-5 of Bar Muscle ups/ Assault bike Calories/ Double DB Front Squats

*After each set a 30' DB OH Walking Lunge Will be performed splitting it in half with 15' on the left side and 15' on the right side*

- Scaled Athletes will be performing Jumping -Pullups  while aslo using a (*20lb/35lb) DB

Standards

BMU- Must show full lockout at the top of bar

Jumping pull-ups - arm must be fully extended at the bottom and chin must be clearly over the bar 

butterfly/ kipping- chin clears over bar 

OH Walking Lunge- Must show full hip extension at the top of lunge (Must be unbroken) or youn get sent back to the spot you started

DB Squats- Must stand all the way at the top showing full hip and knee extension

From Min 11-17

1 Clean +1 Hang Clean +2 front Squats

Athletes will beging a complex after the 9-7-5 at the 12 minute mark and have a total of 6 minutes to Work to a heavy complex

Standards:

-Athletes will start the first clean from the ground, into a hang clean, into 2 front squats

-The cleans can be power or squat.

-The hang clean has to be anywhere above the knee to count

-If performed as a hang squat clean, you still have to stand it up and perform 2 front squats

Let Me Breathe

RX 12 min cap

Buy in 50/ 40 cal row

into 3 rounds of 

12 Box Jump overs (20"/24")

16 alt DB snatch (35lb/50lb)

12 wallballs (14lb/20lb)

Scaled

Buy in 50/40 cal row

into 3 rounds of 

12 Box Jump step overs( 20"/24")

16 alt DB snatch (20lb/35lb)

12 wallballs (10lb/14lb)

WOD Format

-This is an individual workout starting with a 50/40cal buy in for RX & scaled athletes into 3 rounds for the remainder of the workout

-Athletes must complete a full round before moving onto next

Scaled / Masters scaled  athletes be using (10/14lb) wallballs along with (20/35lb) dumbells for the DB snatch

Standards

-Calorie row- Athletes must reach final calorie before transitioning to 3 round portion (no ghost riding)

-Wall-Ball- Athletes must be below paralell every rep and must hit designated target (9'/10')

-For the DB snatch both Dumbbell heads is to touch the ground. Switching can occur overheaed, at the shoulder, or on the ground( full arm must be locked out at top of every rep)

Let the Chains Loose

10 min AMRAP

       "RX"

6 power snatch (95/135)

12 TTB

6 Burpee over bar 

Scaled 

6 power Snatch (65/95)

12 hanging knee raises

6 burpee over bar

WOD Format

-Each athlete will complete 6 power snatch,12 TTB or Hanging knee raises into 6 burpee over bar for as many reps as possible in 10 minutes 

-RX athletes will be performing TTB

Standards:

Power snatch will all come from the ground ensuring hip, knees, and elbows are all extended at top of each power snatch before cycling into next rep

TTB- Toes must touch bar

Hanging Knee raises - Knees must come above hip level

The Chest must touch the ground at the bottom of every burpee

-Burpees can be performed bar facing or lateral

- 2 foot take off is required

This is and individual floater event

You will have 6 minutes to find a heavy OH press in 6 minutes

-Allowed: Strict press/Push-press/Push-jerk/Split-Jerk

Barbell can be preloaded before 6 minutes countdowns

Standards:

-Lift starts from the rack

-Bar must be locked overhead 

-Stable recovery with hips locked out as well