Today is the DAY!! (2)Battle at the Rock 2016 Workouts
“Triple Threat”
Workout #1

For Time:

Part 1

Deadlift 135/95#
Box Jump Overs 24/20”
Deadlift 185/125#
Box Jump Overs 24/20”
Deadlift 225/145#
Box Jump Overs 24/20”

Part 2
40 Bar Facing Burpees

*Part 1 Time Cap: 7 Minutes
*Total Time Cap: 12 Minutes
Score 1: Time of Part 1
Score 2: Time of Part 2
Score 3:Total Time


This workout will be for time, but will result in a total of 3 scores. Part 1 consists of 3 rounds of the rep scheme “4-6-8”. Each round the movements stay the same, however the deadlift weight goes up. Each round will consist of 4 deadlifts, 4 box jump overs, 6 deadlifts, 6 box jump overs, 8 deadlifts, 8 box jump overs. Once completing 4-6-8 of Deadlift and Box Jump Overs in Round 1 at a weight of 135 pounds for men and 95 pounds for women, athlete will change weight to 185/125# respectively and repeat the “4-6-8” rep scheme. Upon completion of Part 1 athletes will immediately start Part 2 of workout. Athletes will next perform 40 bar facing burpees. Once the 40th burpee is complete the workout is completed. Part 1 time will be the first score. The time to complete 40 bar facing burpees will be the second score. The total time of entire workout will be the third score.

**If athlete does not complete one or both workouts within time cap each incomplete rep will be added to the athlete’s score as one second. If athlete does not complete Part 1 within time cap they will immediately start Part 2 at the 7 minute mark.


Round 1: Men’s weight 135# & Women’s weight 95#
Round 2: Men’s weight 185# & Women’s weight 125#
Round 3: Men’s weight 225# & Women’s weight 145#
Barbell will start resting on the ground. This is a conventional deadlift so athletes must grip the bar with the hands outside of their legs. Athletes will pick barbell off the ground and finish standing so that their knees and hips are full extended and their shoulders are behind the bar. The rep is completed at the top. The plates must touch the ground each rep, but athletes are not allowed to intentionally bounce the weight. Athletes must change out their own weights. Clips must be attached to bar for reps to count. Women will be using a men’s 45 pound barbell for this event.

Box Jump Overs

Men’s box height 24 inches
Women’s box height 20 inches

Athletes must jump with two feet on to the box and over. Each rep is completed when athletes get over to the other side of the box. Step ups or single legs hops will not be permitted. Athletes must jump on to box, however they may step down. Athletes may jump and completely clear box, however they must stay within space of box. If legs go outside the perimeter of box the rep will not be completed (this is also true for those jumping on to box.) Athletes may jump in any direction (facing box or laterally facing box).

Bar Facing Burpees

Burpees will start in a standing position with body full extended. Athletes will then drop to ground so that the chest and thighs are in contact with the ground. Athletes must drop so that the body is facing (perpendicular) to the barbell. Athletes will then get up and finish each rep by making a 2 foot jump over the barbell. Each rep is counted when athlete gets over the barbell. Jumps must be made with 2 feet. Step overs or single legs hops will not be permitted. If an athlete receives a “no rep” on the jump portion, they can repeat the jump alone without repeating the entire movement. As athletes get up off the ground they do not have to be full extended when they jump (athletes may stay in crouched, bent knee position to jump).

“Cardiac Hill”
Workout #2

For Time:

800 Meter Run

30 KB Swings 53/35#

15 Thrusters 95/55#

30 Pull Ups

15 Thrusters 95/55#

30 KB Swings 53/35#

**Time Cap: 12 Minutes
Score: Time to Complete


At “Go” athletes will perform in order an 800 meter run, 30 KB swings, 15 Thrusters, 30 Pull Ups, 15 Thrusters, 30 KB Swings. This is a chipper style workout where the reps of each movement must be fully completed before moving to the next exercise

**In the event the athlete does not complete the workout in the 12 minute time cap, each incomplete rep will be added to the athlete’s score as one second. Example: 20 incomplete reps after time expires = Score of 12:20*

800 Meter Run
Athletes will start outside at designated position. This is an out and back 800 meter run. At “Go” athlete will run along course to designated cone, go around cone and come back all the way through the starting line.

KB Swings

Men’s weight 53 pounds
Women’s weight 35 pounds

KB Swing rep begins at the hip and finishes with the kettlebell above head in line with the center of the body. At finish position arms must be fully locked out (elbows & wrists extended), and the bottom of the KB facing up toward the sky. The rep will not count if arms are bent at the top, KB is in front of the body at the top(not over center of body), or wrists are flexed forward at the top resulting in the bottom of the KB not facing upward.

Men’s weight 95 pounds
Women’s weight 55 pounds

The thruster rep starts with the barbell in a front squat position resting along the shoulders. The athlete must squat with the barbell so that the hip crease passes below the top of the knee at the bottom of the squat. In one continuous motion the athlete will stand up out of the squat and finish pressing the bar overhead. The finishing position of the barbell must be over the center of the body with the knee’s, hips, and elbows fully extended. The bar must finish over the center of the body. Performing this exercise in two separate movements such as a front squat and push press will not be permitted. The barbell will start on the ground in this workout- Athletes may squat clean the first rep as long as they hit full depth in their squat. Women may not drop bar from overhead- bar must be controlled down to hip before dropping the bar to the ground to prevent bar from bouncing across floor.

Pull Ups

The pull up rep starts with athlete in a “dead hang” position on the pull up bar meaning that the arms are full extended and feet are off of the ground. Athletes then must pull so that their chin is clearly above the bar to finish the rep (If chin is only even or in line with pull up bar, the rep will not count.). Any form of pull up that meets these requirements is permitted (kipping, butterfly, strict). Reps must be performed without assistance of the legs off the ground. Any grip is permitted (mixed, overhand, or underhand).

“Throwback Thriller”
Workout #3

3 Minute AMRAP:
30 Clean & Jerks 135/85#
Max Rep Double-Unders

Time Limit: AMRAP in 3 minutes
Score: Total Reps performed


At “Go” athletes will perform 30 Clean & Jerks. If all Clean & Jerks are finished before 3 minutes, athlete will perform as many double-unders as possible until time expires.

Clean & Jerk

Men’s weight 135 pounds
Women’s weight 85 pounds

Clean must start from ground. No pause is needed before transitioning to overhead position. However, a clean & jerk must be performed. No snatching. Squat Clean is allowed, if needed. Any way overhead is allowed as long as both feet return together under control. Elbows, shoulders, hips, and knees must be in full lock out with bar under control.


This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts


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