Intrepid Recovery Center Presents: Temperance Training's 8th Outwork Addiction Fundraiser + Competition

3+2+1 N'Gun (workout 3&4)

Workout 3: 10 Min AMRAP

MAX CALORIES ON BIKE ERG 

score is total amount of calories accumulated between both partners at the end of 10minutes.

Workout 4: 10 minute time cap

Alternating between partners:

3 rep max Shoulder-to-overhead

2 rep max Shoulder-to-overhead

1 rep max Shoulder-t0-overhead

While partner one is accumulating calories on bike-erg, partner 2 will begin their first attempt at a 3 rep max shoulder-to-overhead from the floor. If successful, partners will switch and partner 1 will attempt their 3 rep max. They make take off or add weight as necessary. If either partner fails their attempt, they may not move on to the next max lift set until a succesful attempt is made by both at that set.

Athletes must declare their weight to their judge before each attempt.

The teams score will be total both partners 3+2+1. 

3+2+1 N'Gun (workout 3&4)

Workout 3: 10 Min AMRAP

MAX CALORIES ON BIKE ERG 

score is total amount of calories accumulated between both partners at the end of 10minutes.

Workout 4: 10 minute time cap

Alternating between partners:

3 rep max Shoulder-to-overhead

2 rep max Shoulder-to-overhead

1 rep max Shoulder-t0-overhead

While partner one is accumulating calories on bike-erg, partner 2 will begin their first attempt at a 3 rep max shoulder-to-overhead from the floor. If successful, partners will switch and partner 1 will attempt their 3 rep max. They make take off or add weight as necessary. If either partner fails their attempt, they may not move on to the next max lift set until a succesful attempt is made by both at that set.

Athletes must declare their weight to their judge before each attempt.

The teams score will be total both partners 3+2+1. 

"Supermarket Sweep"

For total "gymnastics points" + "grunt work points"

 Partner A : 0:00-4:00

0:00-2:00. 2 minutes to collect as many points in gymnastics

2:00-4:00. 2 minutes to collect as many points in grunt work

Partner B : 4:00-8:00

4:00-6:00. 2 minutes to collect as many points in gymnastics

6:00-8:00. 2 minutes to collect as many points in grunt work

--REVERSE ORDER AND DO IT AGAIN!--

Partner A : 8:00-12:00

8:00-10:00. 2 minutes to collect as many points in grunt work

10:00-12:00. 2 minutes to collect as many points in gymnastics

Partner B: 12:00-16:00

12:00-14:00. 2 minutes to collect as many points in grunt work

14:00-16:00. 2 minutes to collect as many points in gymnastics

GYMNASTICS POINTS:

1 point- Ring row

3 points- Kipping/butterfly/strict pull ups

5 points- Chest to bar 

15 points- Bar muscle ups 

GRUNT WORK POINTS:

1 point- Dumbbell box step over (RX: 50/35. SC: 35/20. 20 in box for all divisions)

3 points- Wall walks (RX and SC tape standards will vary)

WORKOUT FLOW : At 3-2-1 GO! Partner A will begin their transition to their gymnastics movement while declairing to their judge what their intended movement is. They will have 2 minutes to work alone to accumulate as many gymnastics points as possible. 

The athlete has the choice to do ring rows, pull-ups, chest 2 bar pullups, or bar muscle ups.

The athlete MAY switch movements during the 2 minutes, but they must stop, declare what they are switching to, then begin again. It is not manditory to switch.

At 2:00 on the clock Athlete A will then move directly on to the next 2-minute interval of grunt work, to collect points in a similar fashion. The athlete may switch back and forth between wall walks and DB box step overs as they want, but they MUST declare they are switching to the judge.

EXAMPLE: 0:00-2:00 Athlete A declares thier gymnastics “MUSCLE UPS!”, they then complete an unbroken set of 5 muscle ups, and all reps count. Then the athlete stops, declares “PULL-UPS!”, and completes 15 pull-ups, all reps count. By this time the entire 2 minutes has finished.

They move onto the next 2 minute interval of grunt work (2:00-4:00) The athlete begins by declaring they are doing DB box step overs. They complete 10 successfull step overs, stop, declare they are switching to wall walks, and completes 3 successfull wall walks.

The athletes total score is (5 muscle ups x 15 points per rep) + (15 pull-ups x 3 points per rep) + (10 step ups x 1 point per rep) + ( 3 wall walks x 3 points per rep) = 139 points.

At 4:00 on the clock, it will be athlete B’s turn to complete the work in the same fashion. 

At 8:00 min, the order of the movements SWITCHES. Partner A will do grunt work, then gymnastics. Followed by partner B in the same fashion.

Score= total points collected over the entire workout between both partners.

One mile time trial - You go, I go

Partner A: 400M RUN (Partner B works on pt. 2)

Partner B: 400M RUN (Partner A works on pt. 2)

Partner A: 400M RUN (Partner B works on pt. 2)

Partner B: 400M RUN (Partner A works on pt. 2)

* 11 Minute time cap.

At 3-2-1 GO!, Partner A will start the first 400M run of the 1 mile total. Partner B will be inside working on pt. 2 of the workout. When partner A returns, partners switch work- Partner B runs, Partner A works on pt. 2.

Score = total time it takes to complete the mile. Pt.1 and Pt. 2 of this workout are two differnt scores. 

This Is For Toxy - Part 2 

11 minute AMRAP

5-10-15-20-25-30-35

Burpee over bar

Snatches

While part 1 is running, part 2 of this workout is happening siultansiously. While Partner A is outside running, the Partner B will work to complete as many reps as possible before they return. Starting with 5 burpees over the bar, and then moving onto 5 snatches, 10 burpees over bar, 10 snatches ect... When Partner A returns from the run Partner A will take over the AMRAP continueing in this fashion for 11 minutes. 

If the mile run is completed before the 11 min time cap, partners may switch in and out as needed. 

Score = total amount of reps completed 

RX: 115/80

SC: 75/55, step over bar