Workouts

Gauntlet

Work Out #1 (Turn and Burn)

10 min. AMRAP

6 rounds of alternating sucide shuttles performed in a you go, I go format.
then both partners split 100 Plate Ground to overhead @ 35lbs for all divisions.


Work Out #2 (The Pump)

Partner 1 will complete work out before tagging in partner 2.

  • 50 KB Thrusters
  • 50 KB Goblet Squats
  • 50 KB SDHP
  • 50 KB Russian Swings

Partner 1 must bring KB back to start line so partner 2 can begin. Partner 2 must return KB to the starting line to complete the work out. RX Men 53lbs KB - RX women and scaled divisions 35lbs KB.


Work Out #3 (Spinal)

4 rounds of 4:30 work and :30 sec rest
each round weight will increase.

At the start of the clock 1 athlete will perform 20 Burpees then carry weights to the barbell. That athlete may start performing a max amount of deadlifts during the 4:30 of time. You can switch partners at any time during the work period but the athlete must come back to the starting line tag that new athlete in and that athlete must perform 20 burpees before advancing to the barbell. This can happen as many times as necessary during the 4:30 work period.

During the :30 rest period both athletes will return to the starting line.

RX Men weights 95,145,195, 245 lbs = these are 50 lbs weight jumps
RX women and Scaled division 75,105,135,165 lbs = these are 30 lbs weight jumps


Floater (Rice Cooker)

1.4 Mile run around the park with a bag of rice.

Score will be the time in which both athletes cross the finish line.


Floater 2 (The Cat)

Obstacle Course race for time
Fastest time wins the event


Gauntlet

Work Out Heats

6 Heats with a total capacity of 24 teams with 48 competitors.

Work Out #1 = 10min work out with 5min between each heat for transition

Heat 1 9:00
Heat 2 9:15
Heat 3 9:30
Heat 4 9:45
Heat 5 10:00
Heat 6 10:15

Work Out #2 = 15min work out with 5min between each heat for transition

Heat 1 10:45
Heat 2 11:05
Heat 3 11:25
Heat 4 11:45
Heat 5 12:05
Heat 6 12:25

Work Out #3 = 20min work out with 5min between each heat for transition

Heat 1 1:00
Heat 2 1:25
Heat 3 1:45
Heat 4 2:10
Heat 5 2:35
Heat 6 3:00

© 2021 City of Elk Grove. All Rights Reserved.