Workout #1 - "Headless Horseman"
Against a 12-Minute Clock:
Run 1 Mile
Max Reps Synchronized Burpees
Starting the day with a mass start! Each team will run together and upon returning to the gym, they will complete as many stationary burpees as possible. Each rep is synchronized and all 3 athletes must have chest and thighs on the floor at the same time for a rep to count.
Workout #2 - "Grim Reaper"
In 7 Minutes:
3-RM Hang Clean
Team takes as many attempts as they would like, and can move up and down weight. Each attempt must be have clips on the barbell. Athletes can complete a hang power clean or hang squat clean. Hips to shoulders.
Workout #3 - "The Pumpkin Dash"
400 Meter Team Run with 20-lb Medicine Ball
With Remaining Time, As Many Rounds and Reps as Possible of:
15-12-9 Calorie Bike
15-12-9 Repititions of Medball Squats
15-12-9 Barbell Repetitions
At the call of 3-2-1 Go, the 15:00 clock starts. The athletes take off on a 400 meter run together, with a single 20# medball. They can pass the ball around the team as they see fit.
Upon returning to our cheering friends inside…
Station #1 – Bike
Athlete #1 steps up first and completes 15 Calories on the Bike
Athlete #2 then completes 12 Calories on the Bike
Athlete #3 then completes 9 Calories on the Bike
Station #2 – Medball Squats
Athlete #1 completes 15 Medball Squat Cleans (20#)
Athlete #2 completes 12 Jumping Medball Squats (20#)
Athlete #3 completes 9 Medball Front Squats (20#)
Station #3 – Barbell Repetitions
Athlete #1 completes 15 Hang Power Snatches (65#)
Athlete #2 completes 12 Hang Power Cleans (65#)
Athlete #3 completes 9 Deadlifts (65#)
Teams continue to repeat that order until the 15:00 time cap is reached, with full rounds of the three movements plus any partial repetitions completed being your score!
Workout #4 - "Spooky Sprint"
As a Team, For Time:
90 Calorie Row
Workout begins, teams will decide the order of rotation (Athlete #1, #2, and #3). Inside this whole workout, one athlete is working while the other two are resting.
Depending on whether which athlete number you are in the workout, your style on the pull-ups and burpees changes slightly in difficulty – so let’s plan ahead with our teammates here!
On all of the movements, when athletes are up for their turn, they are to complete a minimum of 5 repetitions at the station, or up to 15 reps at that station, before tagging out to their next teammate.
Station #1 – 90 Calorie Row
Nothing too “science-y” here, but do know that each team will have a single rower!
Station #2 – 75 Pull-Ups
Athlete #1 will complete jumping pull-ups (we’ll stack plates before the workout starts).
Athlete #2 will complete chin-over bar pull-ups.
Athlete #3 will complete chest-to-bar pull-ups.
Station #3 – 60 Burpees
Athlete #1 will complete burpees (jump and clap overhead to finish the repetition).
Athlete #2 will complete burpee box jumps to a 20” box (step-ups allowed).
Athlete #3 will complete burpee box jumps to a 24” box (step-ups allowed).
This workout is for time!