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21
Jan

Trodo Games Workouts Released.

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All Games workouts are team-of-four workouts that will focus on fun, teamwork, strategy, and intensity!

Workout One | Lucky 7s
assault bike, deadlifts, wallballs
team-of-four amrap 14min

the flow
Complete as many rounds and reps as possible in 14 minutes of 7 calories on the assault bike, 7 deadlifts, and 7 wallballs. Only two athletes may be working at any given time.

CAT1: Deadlift (185/125), Wallball (20/14)
CAT2 / MASTERS 40+: Deadlift (155/105), Wallball (14/10)
CAT3 / JUST FOR FUN: Choose your own adventure!


Workout Two | Pair It Down

thrusters & pull-ups (pair 1), hang power cleans & burpees over bar (pair 2)
team-of-four for time (cap 15 min, pairs-of-two)

the flow
35 – thrusters, pull-ups (pair 1), then hang power cleans, burpees over bar (pair 2)
25 – thrusters, pull-ups (pair 1), then hang power cleans, burpees over bar (pair 2)
15 – thrusters, pull-ups (pair 1), then hang power cleans, burpees over bar (pair 2)
5 – thrusters, pull-ups (pair 1), then hang power cleans, burpees over bar (pair 2)

CAT1: Thrusters & Hang Power Cleans (95/65), Pull-Ups
CAT2 / MASTERS 40+: Thrusters & Hang Power Cleans (75/55), Single Ring Row
CAT3 / JUST FOR FUN: Choose your own adventure!

 

Workout Three | S2OH Speed Ladder
shoulder to overhead
team-of-four, 4 x 2min amrap for total points (20 second weight transition between amrap parties)

the flow
Teams will have two minutes at each weight to perform as many shoulder to overhead reps as possible. Weights will be assigned points (1, 2, 3, and 4 points per weight).

CAT1: Shoulder to Overhead (65 – 1 pt, 85 – 2 pts, 115 – 3 pts, 135 – 4pts)
CAT2 / MASTERS 40+: Shoulder to Overhead (55 – 1pt, 75 – 2pts, 105 – 3pts, 115 – 4 pts)
CAT3 / JUST FOR FUN: Athlete’s choice!

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