individual community workouts

event ONE

Presented by

  • This is a for time workout with a 20 min cap.

    The athlete will perform 9 strict handstand pushups, 9 burpee box jump overs, 9 shoulder to overhead and a 9 barbell back rack lunge. Followed by a round of 12 reps and then 15 reps. At the completion of the round of 15s, athletes will have a 1 minute rest before beginning the second part of this workout. 

    The second part of this workout, each athlete will perform 15 toes to bar, 15 box jump over, 15 alternating dumbbell snatches and a 15 dumbbell overhead lunge. Followed by a round of 12 reps and then 9 reps.

    The score is the time to complete the workout.

  • The score for this workout is the time it takes to complete the workout. If time capped, the score will be the time cap plus 1 second per missed rep

    TIEBREAK

    • At the completion of the last round of  back rack lunge

    MINIMUM WORK REQUIREMENT

    • None

For Time

9-12-15
Strict HSPU
Burpee Box Jump Over
Shoulder-to-Overhead
Front Rack Stationary Lunge

1 minute rest

15-12-9
T2B
Box Jump Over
Alt. SA Dumbbell Snatch
SA DB OH Stationary Lunge

  • For Time

    9-12-15
    Strict HSPU
    Burpee Box Jump Over (30in, 24in)
    Shoulder-to-Overhead (155lb, 105lb)
    Front Rack Stationary Lunge

    1 minute rest

    15-12-9
    T2B
    Box Jump Over
    Alt. SA Dumbbell Snatch (70lb, 50lb)
    SA DB OH Stationary Lunge

  • For Time

    9-12-15
    HSPU
    Burpee Box Jump Over (30in, 24in)
    Shoulder-to-Overhead (135lb, 95lb)
    Front Rack Stationary Lunge

    1 minute rest

    15-12-9
    T2B
    Box Jump Over
    Alt. SA Dumbbell Snatch (50lb, 35lb)
    SA DB OH Stationary Lunge

  • For Time

    18-24-30 HRPU
    9-12-15 Burpee Box Jump Over (24in, 20in) - Step-overs Allowed
    9-12-15 Shoulder-to-Overhead (95lb, 65lb)
    9-12-15 Front Rack Stationary Lunge

    1 minute rest

    15-12-9
    30-24-18 Hanging Knee Raises
    15-12-9 Box Jump Over - Step-overs Allowed
    15-12-9 Alt. SA Dumbbell Snatch (40lb, 25lb)
    15-12-9 SA DB OH Stationary Lunge

  • For Time

    9-12-15
    HSPU
    Burpee Box Jump Over (24in, 20in)
    Shoulder-to-Overhead (95lb, 65lb)
    Front Rack Stationary Lunge

    1 minute rest

    15-12-9
    T2B
    Box Jump Over
    Alt. SA Dumbbell Snatch (35lb, 20lb)
    SA DB OH Stationary Lunge

  • For Time

    9-12-15
    HSPU
    Burpee Box Jump Over (30in, 24in)
    Shoulder-to-Overhead (135lb, 95lb)
    Front Rack Stationary Lunge

    1 minute rest

    15-12-9
    T2B
    Box Jump Over
    Alt. SA Dumbbell Snatch (50lb, 35lb)
    SA DB OH Stationary Lunge

event two

Presented by

  • This is a for time workout with a 12 min cap.

    The athlete will perform 18 sandbag cleans, 9 sandbag squats, a 180 meter sandbag carry, a 180 meter sled drag, a 180 meter sandbag carry, 9 sandbag squats and finally 18 sandbag cleans. 

  • The score for this workout is the time it take to complete the workout

    If time capped, the score will be the time cap plus total completed reps

    TIEBREAK: 

    • Time at the completion of each set of sandbag carry

    MINIMUM WORK REQUIREMENT:

    • None

For Time

18 Sandbag Cleans
9 Sandbag Squats
180m Sandbag Carry
180m Sled Drag
180m Sandbag Carry
9 Sandbag Squats
18 Sandbag Cleans

  • For Time

    18 Sandbag Cleans
    9 Sandbag Squats
    180m Sandbag Carry
    180m Sled Drag
    180m Sandbag Carry
    9 Sandbag Squats
    18 Sandbag Cleans

    (100, 70lb)

  • For Time

    15 Sandbag Cleans
    9 Sandbag Squats
    180m Sandbag Carry
    90m Sled Drag
    180m Sandbag Carry
    9 Sandbag Squats
    15 Sandbag Cleans

    (100, 70lb)

  • For Time

    18 Sandbag Cleans
    9 Sandbag Squats
    180m Sandbag Carry
    90m Sled Drag
    180m Sandbag Carry
    9 Sandbag Squats
    18 Sandbag Cleans

    (70, 50lb)

  • For Time

    18 Sandbag Cleans
    9 Sandbag Squats
    180m Sandbag Carry
    90m Sled Drag
    180m Sandbag Carry
    9 Sandbag Squats
    18 Sandbag Cleans

    (60, 40lb)

  • For Time

    15 Sandbag Cleans
    9 Sandbag Squats
    180m Sandbag Carry
    90m Sled Drag
    180m Sandbag Carry
    9 Sandbag Squats
    15 Sandbag Cleans

    (100, 70lb)

event THREE

  • This is a for time workout with a 40 min cap.

    The athlete will perform a 5000-meter beach run in an enclosed mark path.

    The score is the time to complete the workout. Bibs and chip timers will be utilized.

  • The score is the time to complete the workout

    Chip timers will be used


    TIEBREAK:  None

    MINIMUM WORK REQUIREMENT: None

5k Beach Run by Ragnar Events

event FOUR

Presented by

  • This is a for time workout with a 16 min cap.

    The athlete will perform 3 rounds consisting of 28 GHD sit-ups, 14 burpees over the worm, 28/22 calories on the rower and then a final set of 14 burpees over the worm.

    The score is the time to complete the workout.

  • The score for this workout is the time it take to complete the workout

    If time capped, the score will be the time cap plus total completed reps

    TIEBREAK: 

    • The time at the completion of each round

    MINIMUM WORK REQUIREMENT: None

3 Rounds For Time

28 GHD Sit Ups
14 Burpees Over the Worm
28/22 Cal Row
14 Burpees Over the Worm

  • 3 Rounds For Time

    28 GHD Sit Ups
    14 Burpees Over the Worm
    28/22 Cal Row
    14 Burpees Over the Worm

  • 3 Rounds For Time

    22 GHD Sit-ups
    11 Burpees Over the Worm
    22/16 Cal Row
    11 Burpees Over the Worm

  • 3 Rounds For Time

    18 GHD to Parallel Sit-up
    9 Burpees Over the Worm
    18/12 Cal Row
    9 Burpees Over the Worm

  • 3 Rounds For Time

    22 GHD Sit-ups
    11 Burpees Over the Worm
    22/16 Cal Row
    11 Burpees Over the Worm

  • 3 Rounds For Time

    22 GHD Sit-ups
    11 Burpees Over the Worm
    22/16 Cal Row
    11 Burpees Over the Worm

event five

Presented by

For Time

30/24 Cal Bike
6 Rope Climbs
36 Wallballs
12 Devil Press
30/24 Cal Bike
12 Devil Press
36 Wallballs
6 Rope Climbs
30/24 Cal Bike

  • This is a for time workout with an 18 min cap.

    The athlete will perform calories on the bike (30 for men, 24 for women), their prescribed number and style of rope climbs, 36 wallballs, 12 devils press, another set of calories on the bike (30 for men, 24 for women), 12 devils press, 36 wallballs, their prescribed number and style of rope climbs and then finally a last set of calories on the bike (30 for men, 24 for women).

    The score is the time to complete the workout.

  • The score for this workout is the time it takes to complete the workout.

    If time capped, the score will be the time cap plus 1 second per missed rep.

    TIEBREAK:

    • The time completed after each set of bike calories.

  • For Time
    30/24 Cal Bike
    6 Rope Climbs, 15ft
    36 Wallballs (30, 20lb)
    12 Devil Press (50, 35lb)
    30/24 Cal Bike
    12 Devil Press
    36 Wallballs
    6 Rope Climbs, 15ft
    30/24 Cal Bike

  • For Time
    24/20 Cal Bike
    6/4 Rope Climbs, 15ft
    36 Wallballs (20, 14lb)
    12 Devil Press (40, 25lb)
    24/20 Cal Bike
    12 Devil Press
    36 Wallballs
    6/4 Rope Climbs, 15ft
    24/20 Cal Bike

  • For Time
    20/16 Cal Bike
    4/3 Rope Climbs, 12ft
    36 Wallballs (14, 10lb)
    12 Devil Press (35, 20lb)
    20/16 Cal Bike
    12 Devil Press
    36 Wallballs
    4/3 Rope Climbs, 12ft
    20/16 Cal Bike

  • For Time
    20/16 Cal Bike
    4/3 Rope Climbs, 12ft
    36 Wallballs (14, 10lb)
    12 Devil Press (35, 20lb)
    20/16 Cal Bike
    12 Devil Press
    36 Wallballs
    4/3 Rope Climbs, 12ft
    20/16 Cal Bike

  • For Time
    24/20 Cal Bike
    6/4 Rope Climbs, 15ft
    36 Wallballs (20, 14lb)
    12 Devil Press (40, 25lb)
    24/20 Cal Bike
    12 Devil Press
    36 Wallballs
    6/4 Rope Climbs, 15ft
    24/20 Cal Bike

event six

Presented by

For Time

18/15 Bar Muscle-ups
Complex Ladder: Deadlifts + Hang Cleans + Front Squats

7-7-7
5-5-5
3-3-3

Time Cap: 6 Minutes

  • This is a for time workout with a 6 min cap.

    The athlete will perform their prescribed number and style of gymnastics movement then 7 deadlifts, 7 hang cleans, and 7 front squats at their first prescribed weight. The athlete will then move to a second heavier barbell to perform 5 deadlifts, 5 hang cleans, and 5 front squats at their prescribed weight. Finally, athletes will move the second barbell forward and add the designated weight to perform on the last and heaviest barbell: 3 deadlifts, 3 hang clean, and 3 front squats.

    The score is the time to complete the workout.

  • The score for this workout is the athletes time to complete the workout

    If time capped, the score will be the time cap plus 1 second per missed rep.

    TIEBREAK:

    • The time at the completion of the gymnastics movement.

    MINIMUM WORK REQUIREMENT: None

  • For Time

    18/15 Bar Muscle-ups
    Complex Ladder: Deadlifts + Hang Cleans + Front Squats

    7-7-7 (225, 155lb)
    5-5-5 (255, 175lb)
    3-3-3 (275, 185lb)

  • For Time

    30/24 Pull Ups
    Complex Ladder: Deadlifts + Hang Cleans + Front Squats

    7-7-7 (175, 115lb)
    5-5-5 (205, 135lb)
    3-3-3 (225, 145lb)

  • For Time

    18 Pull-ups or 9 Burpee Jumping Pull-ups
    Complex Ladder: Deadlifts + Hang Cleans + Front Squats

    7-7-7 (135, 95lb)
    5-5-5 (155, 105lb)
    3-3-3 (165, 115lb)

  • For Time

    30/24 Pull-ups
    Complex Ladder: Deadlifts + Hang Cleans + Front Squats

    7-7-7 (95, 75lb)
    5-5-5 (115, 85lb)
    3-3-3 (135, 95lb)

  • For Time

    30/24 Chest-to-Bar
    Complex Ladder: Deadlifts + Hang Cleans + Front Squats

    7-7-7 (155, 105lb)
    5-5-5 (185, 125lb)
    3-3-3 (205, 135lb)

event seven

Presented by

2-2-2-3 Interval For Time

2min on, 1min off:
200m Assault Run
25 RXSG Heavy Drag-Rope Double Unders


In remaining time: Max DB Thrusters
Target: 75 DB Thrusters

  • This is a for time workout where athletes will have three timed intervals, followed by 1 minute of rest, to complete calories on the assault runner.

    The athlete will have 2 minutes to perform a 200 meter assault run, 25 heavy drag double unders and then with the remaining time accumulate max reps of dumbbell thrusters. The athlete will then have a 1 minute reset before another 2 minute interval to perform a 200 meter assault run, 25 heavy drag double unders and then with the remaining time accumulate max reps of dumbbell thrusters. The athlete will then have a 1 minute reset before another 2 minute interval to perform a 200 meter assault run, 25 heavy drag double unders and then with the remaining time accumulate max reps of dumbbell thrusters. Finally, the athlete will have another 1 minute reset before a final 3 minute interval to perform a 200 meter assault run, 25 heavy drag double unders and then with the remaining time accumulate max reps of dumbbell thrusters or complete 75 repetitions. This workout ends when the athlete has accumulated a total of 75 repetitions of dumbbell thrusters.

    The score is the time to complete the 75 dumbbell thrusters. The 1 minute rest will be part of the score.

  • The score for this workout is the time it takes to complete their prescribed number of dumbbell thrusters.

    If time capped, the score will be the time cap plus 1 second per missed rep

    TIEBREAK: NONE

    MINIMUM WORK REQUIREMENT: NONE

  • 2-2-2-3 Interval For Time
    2min on, 1min off:
    200m Assault Run
    25 RXSG Heavy Drag-Rope Double Unders
    In remaining time: Max DB Thrusters
    (50, 35lb)

    Target: 75 DB Thrusters

  • 2-2-2-3 Interval For Time
    2min on, 1min off:
    200m Assault Run
    15 Heavy Drag-Rope Double Unders
    Max Reps DB Thrusters
    (40, 25lb)

    Goal: 75 DB Thrusters

  • 2-2-2-3 Interval For Time
    2min on, 1min off:
    200m Assault Run
    25 Heavy Drag-Rope Single-unders
    Max Reps DB Thrusters
    (35, 20lb)

    Goal: 75 DB Thrusters

  • 2-2-2-3 Interval For Time
    2min on, 1min off:
    200m Assault Run
    15 Heavy Drag-Rope Single-unders
    Max Reps DB Thrusters
    (35, 20lb)

    Goal: 75 DB Thrusters

  • 2-2-2-3 Interval For Time
    2min on, 1min off:
    200m Assault Run
    20 Heavy Drag-Rope Double Unders
    Max Reps DB Thrusters
    (40/25lb)

    Goal: 75 DB Thrusters