Monday
Age Group Semifinals Workout 1
As many rounds and reps as possible in 10 minutes of:
1 clean
1 bar muscle-up
*After completing a round, add 1 rep to each movement.
♀ 125 lb (56 kg) 43kg
♂ 185 lb (83 kg) 70kg
Aim
Strength, skill, and strategy
Tuesday
Age Group Semifinals Workout 2
For time:
75/60 calorie Row
21 shoulder-to-overheads (weight 1)
75/60 calorie Ski
15 shoulder-to-overheads (weight 2)
75/60 calorie Bike
9 shoulder-to-overheads (weight 3)
Time cap: 20 minutes
♀ 85, 125, 155 lb (38, 56, 70 kg) (29/35/43)
♂ 135, 185, 225 lb (61, 83, 102 kg) (43/61/83)
Aim
Classic stamina and strength endurance test
Wednesday
Age Group Semifinals Workout 3
3 rounds for time of:
30-foot handstand walk (15 feet [4.57 meters] out and back)
30 pull-ups
30 lateral burpees over the dumbbell
30 toes-to-bars
Time cap: 20 minutes
Handstand walks must be completed in 15-foot sections
Aim
Gymnastics endurance and grit test
Thursday
Age Group Semifinals Workout 4
For time:
150-foot (45.7 meters) dumbbell overhead walking lunge
50 alternating dumbbell snatches
50 box jump-overs
Time cap: 14 minutes
♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box
Aim
Sprint workout & Overhead Stability
Friday
Age Group Semifinals Workout 5
Heavy Isabel
For time:
30 snatches
Time cap: 12 minutes
♀ 145 lb (66 kg) (48)
♂ 215 lb (98 kg) (73)
Aim
Don’t blow up
Saturday
What’s wrong with you?
3 Rounds
800m Run
10 Chin Ups
20 Hand Release Push Ups
30 Air Squats
Aim
Gritty endurance and bodyweight stamina