23.3 - Something That Hurts

WORKOUT SPONSORED BY:


This workout is a congo line workout for time with each athlete performing the entire workout in single file sequence. 


RX

  • 300 feet Dball carry

  • 100 meter sled push

  • assault bike 75/60 cals (these calories are shared among the team)


INTERMEDIATE, MASTERS AND SCALED

  • 300 feet Dball carry

  • 100 meter sled push

  • C2 bike 2000/1500 meters (these meters are shared among the team)


DBALL WEIGHTS

RX - 150/100

MASTERS - 100/70

INTERMEDIATE - 100/70

SCALED - 70/30


SLED PUSH WEIGHTS

ALL DIVISIONS - 115 + Dball/70 + Dball


GENERAL NOTES

  • This workout will begin with athletes standing in their lane. At go, the first athlete will pick up the Dball and begin the Dball carry. 

  • The Dball must be returned inside the designated circle where it started. 

  • The first athlete must complete the workout before the second athlete may begin their work. 

  • The incoming athlete must tag the outgoing athlete when transitioning.

  • There is a 12 minute timecap on this workout. 

  • The score for this workout is time to complete all reps.

  • If a team does not complete the workout within the timecap, a one second penalty will be added to the timecap for each rep not completed. Each Dball carry is counted as one rep. Each uncompleted 10 meters on the sled push counts as one rep. Each uncompleted 100 meters on the bike counts as one rep. 

  • The tiebreak for this workout will be the time of the last athlete to finish their round. 

  • This workout is scheduled for Saturday.


DBALL CARRY STANDARDS

  • The Dball may be carried in any manner.

  • If the Dball is dropped on the hill descent it must be carried to the top of the hill to begin the descent again.

  • With the exception of a drop during the hill descent, if the Dball is dropped during the carry it must be picked up with the carry beginning again at the point of the drop.


SLED PUSH STANDARDS

  • The sled push must begin and end with the sled inside the designated box. 


BIKE STANDARDS

  • The calories and meters are shared among the entire team. 

  • Every athlete must bike at least one calorie or 100 meters.