Freakin Gauntlet 2023

Full Workout Video can be seen on YouTube channel: https://youtu.be/VaizEPtWQNk RX “Turn and Burn” (11min Time Cap) 4 Rounds: Pair 1 goes then Pair 2 goes: • 4 Synchro (M/F) Over Shoulder Sandbag Cleans (100lb/70lb) • 50yrd Synchro (M/F) Sandbag Carry in Front of body. THEN 4 Rounds: Pair 1 goes, then Pair 2 goes: • 8 Synchro (M/F) Over Shoulder Sandbag Cleans • 50yrd Yoke Carry 295lb THEN 2 Round: Pair 1 goes then Pair 2 goes: • 12 Synchro (M/F) Over Shoulder Sandbag Cleans • Tire Flip 20yards (2 athletes can flip) • *For Time* INTERMEDIATE: “Turn and Burn” (11min Time Cap) 4 Rounds: Pair 1 goes then Pair 2 goes: • 4 Synchro (M/F) Over Shoulder Sandbag Cleans (100lb/70lb) • 50yrd Synchro (M/F) Sandbag Carry in Front of body. Then 4 Rounds: Pair 1 goes, then Pair 2 goes: • 8 Synchro (M/F) Over Shoulder Sandbag Cleans • 50yrd Yoke Carry 255lb Then 2 Round: Pair 1 goes then Pair 2 goes: • 12 Synchro (M/F) Over Shoulder Sandbag Cleans • Tire Flip 20yards (3 athletes can flip) • *For Time* NOVICE: “Turn and Burn” (11min Time Cap) 4 Rounds: Pair 1 goes then Pair 2 goes: • 4 Synchro (M/F) Over Shoulder Sandbag Cleans (70lb/50lb) • 50yrd Synchro (M/F)Yard Sandbag Carry in front of body. THEN 4 Rounds: Pair 1 goes, then Pair 2 goes: • 8 Synchro (M/F) Over Shoulder Sandbag Cleans • 50yrd Yoke Carry 205lb THEN 2 Round: Pair 1 goes then Pair 2 goes: • 12 Synchro (M/F) Over Shoulder Sandbag Cleans • Tire Flip 20yards (3 athletes can flip) *For Time*

RX: “Synchro Chipper” (11min Time Cap) • 100 (M/F) Synchro GHD Sit Ups • 75 (M/F) Synchro Snatches 60/40 • 50 (M/F) Axle Bar Tandem Deadlift 275lb • 40 Bench Press 185/105 *For Time* -Tag to next movement. INTERMEDIATE: “Synchro Chipper” (11min Time Cap) • 100 (M/F) Synchro GHD Sit Ups • 75 (M/F) Synchro Snatches 50/35 • 50 (M/F) Axle Bar Tandem Deadlift 225lb • 40 Bench Press 115/75 *For Time* -Tag to next movement. NOVICE: “Synchro Chipper” (11min Time Cap) • 80 (M/F) Synchro GHD Sit Ups • 70 (M/F) Synchro Snatches 35/25 • 50 (M/F) Axle Bar Tandem Deadlift 185lb • 40 Bench Press 95/55 *For Time* -Tag to next movement.

Workout Description: On the count of 3..2...1...GO! Rower and Runner will start. Any athlete and any gender can transfer on and off the rowers at anytime. The Freakin Runner will be in a sled push setting for the first .7 Distance. Once the distance is met. The last athlete on the runner must come off, perform 4 burpee over rower and tag the next athlete to start the Run. The waiting athlete, will be with the judge to switch the sledge push setting to the run setting on your machine. Two Separate Scores: Both a 11 min AMRAP. 1) Freakin Runner “Sled Push Mode” ....Buy In: .7 distance on the runner for all divisions. Score for the runner will be total distance at the end of the 11min AMRAP including the .7 distance of the Sled Push Mode. Athlete may have hands on the side rails for safety to start or get positioned but cannot hold onto the side rails for the sled push mode. During Sled push mode, athlete must have hands anywhere on the front vertical bars. 2) Freakin Runner "Running Mode": Athlete may have hands on the side rails for safety to start or get positioned but cannot hold onto the side rails for the run. 2) Rower Max Calorie (Score B.)*AMRAP* -Athlete Rowing will have to stop in order for teammate to perform “burpee over rower”. However can resume their calorie count as soon as rower is clear. -Once the 4 burpees are complete, athletes will continue with their max calorie row. -Athletes may partition any way with any gender. -IF AT ANY POINT IN TIME, A RUNNER OR ROWER's Monitor is hit and resets, the judge will go off of whatever the monitor states at the end of the 11mins. Any calories lost or distance lost will not be accounted for. Athletes be cautious of your transitions.