Pink Ribbon Games 2021

Thessaloniki,Greece * 13/11/21 - 14/11/21

Onsite Finals Teams - Scaled Men - WOD 1

Workout Details

For Max Repetitions

6 * 4-minute AMRAPs Without Rest Between of:

Check-in:

Athlete A - 500 m Row

Athlete B - 400 m Run

Athlete A and/or B  12 Burpee Facing Box Jump Overs @ 60 cm 

Then:

Synchro Wall Ball Shots @ 9 kgs

Workout Notes

  • Each AMRAP starts at:
    • 0:00
    • 4:00
    • 8:00
    • 12:00
    • 16:00
    • 20:00
  • The score is the total Synchro repetitions of the Wall Ball Shots in total from all the AMRAPs.
  • The first part of each AMRAP is the Run, Row, and Double Unders. 
  • For Each AMRAP the Run and the Row must be completed independently only at the start times.  At the Start of Each AMRAP the athlete can change the movement.
  • The Burpee Facing Box Jump Overs can be completed collectively or independently, as long as the total repetitions are completed.
  • Once the Burpee Facing Box Jump Overs are completed, only then can the Synchro Wall Ball Shots be unlocked to count the repetitions.
  • The ball Starts from the Ground and must reach the target for the Repetition to Count.
  • No Reps Include
    • Not passing the squat position
    • Not Hitting the target
    • Not Working in Sync

Enjoy!

Onsite Finals Teams - Scaled Men - WOD 2 a

Workout Details

10 Rounds for Time - Cap 12 Minutes

12 Pull-Ups

6 Box Jump Overs @ 60 cm

4 Bar Muscle Ups

2 Squat Cleans @ 50 kgs

Workout Notes

The workout begins with Athlete A standing in front of the barbell.

Athlete A and Athlete B work in rotation after Each completed Round.

Athlete A will complete Rounds 1, 3, 5, 7 and 9.

Athlete B will complete Rounds 2, 4, 6, 8 and 10.

 

No Rep Include:

  • Not Jumping Over the box with both Feet
  • Not Extending Fully in the ring Muscle Ups in the Top position
  • Not Clearing Touching the pull up Bar with their chest *Intermediate Women's Division
  • Not Squatting below parallel in the Squat Clean
  • Not Fully Extending in the Top Position of the Squat Clean

Onsite Finals Teams - Scaled Men - WOD 2 b

Workout Details

For Max Reps

5 Minute AMRAP

12 Deadlift

9 Hang Clean

6 Front Squat

3 Shoulders to Overhead

1 Thruster

Weight:  50 kgs

Workout Notes

The athlete begins the workout by standing tall in front of the barbell with the barbell on the floor and loaded.

One athlete works at a time to complete the WHOLE round.

Once the WHOLE round is completed, only then can the athlete change over, or the same athlete can carry on.

Change is not mandatory.

 

 

Onsite Finals Teams - Scaled Men - WOD 3 a

Workout Details

For Time

"Grettel"

10 Rounds of

3 Clean and Shoulder to Overhead

3 Bar Facing Burpees

Weight:  50 kgs

Right in to

"Ingrid"

10 rounds of

3 Snatch

3 Bar Facing Burpees 

Weight:  40 kgs

Workout Notes

Athlete A begins the workout by standing tall in front of the barbell which is loaded.

The workout is comprised of a total of 10 + 10 rounds, a total of 20 rounds.

The breakdown is left for the team to decide.

The only mandatory piece is that if an athlete begins a round, they must complete it.

No Rep is:

  • The barbell does not fully extend over the athlete
  • The athlete does not completely touch the floor before jumping over the barbell
  • The athlete does not jump with both feet over the barbel
  • The athlete does not complete the round and the partner attempts to complete the round

Onsite Finals Teams - Scaled Men - WOD 3 b

Workout Details

For Total Max Weight in a 7-minute Window


Athlete A:  Find 1 Rep Max of Clean

Athlete B:  Find the 1 Rep Max of Deadlift

Score:  The total weight lifted from BOTH athletes.

Workout Notes

At the 3, 2, 1, GO from an empty barbell Athlete A begins to find the 1 Rep Max.  Once the Attempts are completed, Athlete B begins working to find the 1 Rep Max.

The score is the TOTAL weight successfully lifted in a 7-minute Window.

Enjoy!

Onsite Finals Teams - Scaled Men - WOD 4 a

Workout Details

For Max Repetitions

6 * 3 Minute AMRAPs

 

30 Calorie Row

Remaining time:  Overhead Walking Lunges with 20 kgs Plate

 

Workout Notes

The workout begins with the athlete seated in the row with the monitor set at zero.

At the 3, 2, 1, Go athlete seated rows the set calories.

The remaining time from the 3-minute window the athlete can complete the maximum number of meters of the Overhead Walking Lunge.

The AMRAPs begins with the athletes alternating between sets and the seated athlete resetting the monitor at the:

  • 0:00
  • 3:00
  • 6:00
  • 9:00
  • 12:00
  • 15:00

No Rep Include:

  • Both Arms do not pass over the marked lines
  • The athlete not passing the marked line in a handstand position
  • The row not Resetting at the beginning of EVERY AMRAP

Onsite Finals Teams - Scaled Men - WOD 4 b

Workout Details

For Max Repetitions

6 * 3 Minute AMRAPs

 

30 Calorie Row

Remaining time:  Overhead Walking Lunges with 20 kgs Plate

 

Workout Notes

The workout begins with the athlete seated in the row with the monitor set at zero.

At the 3, 2, 1, Go athlete seated rows the set calories.

The remaining time from the 3-minute window the athlete can complete the maximum number of meters of the Overhead Walking Lunge.

The AMRAPs begins with the athletes alternating between sets and the seated athlete resetting the monitor at the:

  • 0:00
  • 3:00
  • 6:00
  • 9:00
  • 12:00
  • 15:00

No Rep Include:

  • Both Arms do not pass over the marked lines
  • The athlete not passing the marked line in a handstand position
  • The row not Resetting at the beginning of EVERY AMRAP

Onsite Finals Teams - Scaled Men - WOD 5

Workout Details

For Time

33 - 27 - 21

Thrusters @ 40 kgs
Toes to Bar

27 - 21 - 15

Front Squat @ 50 kgs
Hand Stand Push-Ups

21 - 15 - 9

Devil Press Single Arm @ 22.5 kgs
*After Each Set 6 Rope Climbs

15 - 9 - 3

Hang Squat Clean @ 60 kgs
Chest to Bar Pull Ups

 

 

 

Workout Notes

This is a For Time Workout.

Athlete A and B must complete all the movements in the 42-minute window.

Enjoy!