Winter Classic Workouts

So, in case any of you were wondering and on the fence about the Winter Classic in early December, here are the workouts below. There is an “Rx” and “Scaled” Division, too! And remember, partners must be same gender, so M/M and F/F teams only.

The way registration for the Winter Classic works is that you sign-up for EACH workout that you want to participate in. This means that you can just register for ONE workout (aka your favorite one), or you could sign up for all 4 events! The fun is up to you! ;-)

Check ‘em out, and then grab a buddy and let’s go!

Oh, and by the way… I hear there’s going to be a bunch of super cool Games Athletes out there again, including Margaux Alvarez, Dan Bailey, and Scott Panchik! ;-)

EVENT 1: "3 Girls"

Everyday Hero (Rx Division):

 For Time: 16 Minute Cap 
Work may be split between team members. 
No minimum work requirement on any movement. 

“Diane” 

21-15-9 

Deadlifts @ 225 / 155  

Handstand Pushups 

“Jackie” 

1,000 Meter Row 

50 Thrusters @ 45 for men & women

30 Pull ups 

“Grace” 

30 Clean & Jerks @ 135 / 95

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Weekend Warrior (Scaled Division):

 For Time: 16 Minute Cap 
Work may be split between team members. 
No minimum work requirement on any movement. 

“Diane” 

21-15-9 

Deadlifts @ 185 / 125

Dumbbell Push Presses @ 40 / 30

“Jackie” 

1,000 Meter Row 

50 Thrusters @ 35 for both men & women

30 Jumping Chest to Bar Pull ups 

“Grace” 

30 Clean & Jerks @ 95 / 65

 Event Overview 

Event 1 begins with both athletes standing under the pullup bar. At the call of “GO”, athletes advance and begin deadlifts. After deadlifts are completed they must return to the rig to complete handstand pushups. The non-working athlete must hold a handstand while the other performs reps. Reps started or finished while your partner is not holding a handstand will not count. This cycle will continue until “Diane” is completed. 

Next, athletes move to the rower and begin “Jackie”. After the 1k row, they move to the barbell and perform thrusters. (Males and females will use 45 lb barbells. Male athletes must strip the bar. This can be done during the row. Female athletes will be supplied with a 45 lb barbell.) Athletes then move to the pullup bar where the non-working athlete must hang from the bar while the other performs reps. Reps started or finished while your partner is not hanging from the bar will not count. 

Finally, athletes move down the floor to the barbell to begin “Grace”. Males and females must load the bar and install clips before they can begin reps. 

The workout will end once they have completed their final rep and both athletes run down the floor and cross the finish line. Time stops when the last athlete on your team crosses the line. 

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EVENT 2: "Elevated Snatches"

Everyday Hero (Rx):

 For Time: 15 Minute Cap 
Work may be split between team members. 
No minimum work requirement on any movement. 
Athletes must provide their own jump ropes. 

120 Double Unders 

8 Rope Climbs 

40 Dumbbell Snatches @ 50 / 35

90 Double Unders 

6 Rope Climbs 

30 Dumbbell Snatches @ 60 / 40

60 Double Unders 

4 Rope Climbs 

20 Dumbbell Snatches @ 70 / 45

30 Double Unders 

2 Rope Climbs 

10 Dumbbell Snatches @ 80 / 50

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Weekend Warrior (Scaled):

 For Time: 15 Minute Cap 

120 Single Unders 

24 Toes to Bar 

40 Dumbbell Snatches @ 35 / 20

90 Single Unders 

18 Toes to Bar 

30 Dumbbell Snatches @ 40 / 25

60 Single Unders 

12 Toes to Bar 

20 Dumbbell Snatches @ 45 / 30

30 Single Unders 

6 Toes to Bar 

10 Dumbbell Snatches @ 50 / 35

Event Overview

Everyday Hero:

 Event 2 begins with both athletes standing under the pullup bar. At the call of “GO”, athletes advance to their jump ropes to complete double unders. 

Next, athletes return to the rig to begin rope climbs. 

Finally, athletes complete dumbbell snatches on the rubber mats. After each set, athletes must move the dumbbell down the floor and place it at the required station signifying the completion of each round. Athletes will move the new dumbbell onto the mat at the start of each succeeding set of snatches. This cycle continues through four rounds of work. 

The workout will end once they have placed the last dumbbell at the required station and both athletes run down the floor and cross the finish line. Time stops when the last athlete on your team crosses the line. 

Weekend Warrior:

 Event 2 begins with both athletes standing under the pullup bar. At the call of “GO” athletes advance to their jump ropes to complete single unders. 

Next, athletes return to the rig to begin toes to bar. 

Finally, athletes complete dumbbell snatches on the rubber mats. After each set, athletes must move the dumbbell down the floor and place it at the required station signifying the completion of each round. Athletes will move the new dumbbell onto the mat at the start of each succeeding set of snatches. This cycle continues through four rounds of work. 

The workout will end once they have placed the last dumbbell at the required station and both athletes have run down the floor and cross the finish line. Time stops when the last athlete on your team crosses the line. 

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Event 3: "Move The Bar Move Your Body"

Everyday Hero (Rx):

 For Time: 19 Minute Cap 

3A 

5 Minutes to Establish a 1 Rep Max Power Clean -OR- Squat Clean 

Bar must be pulled from the floor in a single motion. 

Hang cleans of any kind are NOT permitted. 

3B 

Perform the following movements within three (3) rounds of time (3 min / 3 min / 5 min) with a one (1) minute rest in between. 

40 (Men) / 30 (Women) Calorie Ski and Bike Simultaneously 

50 Synchronized Bar Facing Burpees 

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Weekend Warrior (Scaled):

 For Time: 19 Minute Cap 

3A 

5 Minutes to Establish a 1 Rep Max Power Clean -OR- Squat Clean 

Bar must be pulled from the floor in a single motion. 

Hang cleans of any kind are NOT permitted. 

3B 

Perform the following movements within three (3) rounds of time (3 min / 3 min / 5 min) with a one (1) minute rest in between. 

30 (Men) / 20 (Women) Calorie Ski and Bike Simultaneously 

50 Synchronized Bar Facing Burpees 

Event Overview

Event 3A begins with both athletes standing at a platform with an empty barbell. At the call of “GO” they may begin loading the barbell to perform cleans. Teams will be given a 5 minute window to build up to and establish a 1 rep max clean. The score will be a combined total of the heaviest successful cleans performed by both athletes. 

Once the 5 minute lifting window closes, there will be a 1 minute reset for the barbell to move into position for 3B. 

Event 3B begins at 6 minutes on the clock with athletes on Concept2 machines. One athlete will be on a Ski Erg, the other on a Bike Erg. Athletes must finish their calories on the same machine they began each round on. Partners may not sub in. At the end of each round, athletes may switch machines. Calories must be fully completed before teams begin burpees. Bar facing burpee synchronization occurs when both athletes’ chests and thighs are in contact with the floor. A 2 foot takeoff must be performed by both athletes to clear the bar for a rep to be counted. 

The workout will end once the team finishes the final burpee and both athletes run down the floor and cross the finish line. Time stops when the last athlete on your team crosses the line. 

Event Breakdown: 

1 Rep Max Clean: 1 – 5 minutes 

1 Minute Rest 

3 Minute Set: 6 - 9 minutes AMRAP (As Many Reps As Possible) 

1 Minute Rest 

3 Minute Set: 10 – 13 minutes AMRAP 

1 Minute Rest 

5 Minute Time Cap: 14 – 19 minutes 

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Event 4: "Winter's Ball"

One Team Division: 2 men/2 women

 For Time: 27 Minute Cap 

Buy In: 1 Mile Run on TrueForm Runner and 2,000 Meter Row on Concept2 Rower 

5 Rounds: 

• 30 Synchronized Wall Ball Shots to 10’ Target 20 LBS (Men) / 14 LBS (Women) 

• 20 Synchronized Toes to Bar 

Cash Out: 100 Feet of Synchronized Dumbbell Overhead Walking Lunges 50 LBS (Men) / 35 LBS (Women) 

 Event Overview

 Event 4 begins with all four athletes standing under the pullup bar. At the call of “GO”, athletes advance and begin the 1 mile run and 2k row. Two athletes will be working at the same time and teammates may substitute as desired. 

Next, the team will move to the rig and begin 5 rounds of 30 synchronized wall ball shots and 20 synchronized toes to bar. Teams will work in mixed gender pairs, 1 female and 1 male. Wall balls must be completed before moving on to toes to bar. Athletes may substitute as desired throughout the 5 rounds. There must always be mixed genders working simultaneously. 

• Wall ball shot synchronization begins when both athletes are below parallel in their squats. Balls will be thrown and must successfully hit the target for the rep to count. If a shot is missed, athletes must restart the rep in the synchronized squatting position. 

• Synchronized toes to bar reps will be scored when athletes’ toes touch the bar at the same time. 

 

Finally, the team must perform 100 feet of synchronized dumbbell overhead walking lunges. To perform the lunges, all 4 team members must have their dumbbells overhead. If one or more dumbbells are shouldered or set down, then all athletes must stop lunging until all 4 dumbbells are overhead again. Once all four team members clear the first 50 feet, they must move the dumbbell to the other hand to complete the second 50-foot segment. 

The workout will end once all four athletes complete the second 50-foot segment, cross the finish line and place their dumbbells on the floor. 

Dropping the dumbbell is not permitted at any time. If this happens, all four teammates must redo the last 25 feet of lunges or begin their current segment again, depending on where the dumbbell was dropped. 

REGISTER HERE: https://www.winter-classic.com/register

Kara PurvesComment