GYMBOX GAMES 6.0

For Time:

• 80cal Echo Bike

• 40 Sandbag Complex* (40kg)

*1 sandbag complex = 1 clean + 2 lunges

• both athletes will begin working at the same time

• they may alternate between the bike and sandbag as little or as often as required

• when one of the two tasks is completed, they can then share the remainder of the reps of the other

score: time taken to complete the prescribed work

For Load:

• 14cal Row

• 6-5-4-3-2-1 Front Squat*

barbells are to be loaded at: 35-42-49-56-63-70kg

*bar is taken from floor

• the workout begins with the first athlete on the rower, they may be strapped in but the handle must remain racked

• any adjustments to the damper must be performed prior to beginning that round's calories

• they will perform all required calories alone and then proceed to the first bar

• a clean from the floor is performed and the athlete will perform 6 front squats

• the first rep may be a squat clean from the floor, reducing the remaining number of reps to 5

• they may drop the bar between reps if required

• the same athlete must complete all reps within the round

• once they complete the reps, they or their partner will again row the required calories and then proceed to the second bar

• each round the bar will increase in weight and the number of reps will decrease

• either athlete may load the barbell but the reps cannot begin unless the bar is clipped securely

• in the event an athlete cannot complete the required reps their partner may row the required calories and start the round anew

score: heaviest barbell completed

tiebreak: time taken to completion

For Time:

• 100 Dumbbell Snatch (15kg)

• 100 Box Jump Over (20")

• reps can be shared between athletes however they please, but only one athlete can work at a time

• the workout starts with 100 dumbbell snatches

• once the 100th snatch is completed the athletes must then work through 100 box jump overs

score: time taken to complete the prescribed work

For Time:

• 3-4-5 Wall Walk

• 9-12-15 Dbl KB Deadlift (2x 32kg)

• 36cal ski

• 15-12-9 Dbl KB Deadlift (2x 32kg)

• 5-4-3 Wall Walk

• reps can be shared between athletes however they please, but only one athlete can work at a time

• the workout starts with 3 wall walks

• after this 9 dbl kb deadlifts will be completed; the kettlebells must then be progressed and put down in the next zone before the next set of wall walks can start

• the team will continue to work through this rep scheme until the third set (15 deadlifts is completed)

• now the pair must complete their prescribed calories on the ski erg before returning to the deadlifts and working backwards down the rep scheme until the final set of 3 wall walks

score: time taken to complete all repetitions

For Time:

• 1 mile run w/ a single ruck (10kg)

• athletes will set off together on the 1mile outdoor course

• there is no requirement for them to stay together

• the ruck carrier can be changed as many times as required

score: time taken for both athletes and their ruck to complete the mile

For Time:

• 2x 50' Seated Sled Pull (sled + 70kg)

• one at a time each athlete will pull the sled 50'

• the second athlete may begin their pull once the 50' mark is crossed

• athletes must remain seated throughout their pull with legs bent or straight

• they may not push their feet against anything for leverage

score: time taken to complete both pulls