2024 Iron Belle Events
Below are the events for the Iron Belle! Scroll down to view the girls workouts.
Event Four
For Time:
Athlete 1: 10 cal Echo Bike
20 Synchro Thrusters 85#
Athlete 2: 15 cal Ski Erg
20 Synchro Thrusters
Athlete 3: 100 Double Unders
20 Synchro Thrusters
*12 Minute Time Cap
RX Division
For Time:
Athlete 1:10 cal Echo Bike
20 Synchro Thrusters 85#
Athlete 2: 15 cal Ski Erg
20 Synchro Thrusters
Athlete 3: 100 Double Unders
20 Synchro Thrusters
*12 Minute Time Cap
Flow:
All athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will go to the Echo Bike and complete 10 Calories. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters. Synchro will be at the bottom of the squat and at the top locked out overhead. Athletes may switch out on the barbell whenever they would like.
Once all 20 Synchro Thrusters are complete, athletes will go back to the start pad and Athlete 2 will go to the Ski Erg to complete 15 calories. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters. Athletes may switch out on the barbell whenever they would like.
Once all 20 Synchro Thrusters are complete, athletes will go back to the start pad and Athlete 3 will go to their jump rope and complete 100 Double Unders. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters.
Once all 20 Synchro Thrusters are complete, both athletes will run back to the starting pad where time will be called. There is a 12 minute time cap on this workout.
Intermediate/Masters Division
For Time:
Athlete 1:10 cal Echo Bike
20 Synchro Thrusters 65#
Athlete 2: 15 cal Ski Erg
20 Synchro Thrusters
Athlete 3: 100 Double Unders
20 Synchro Thrusters
*12 Minute Time Cap
Flow:
All athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will go to the Echo Bike and complete 10 Calories. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters. Synchro will be at the bottom of the squat and at the top locked out overhead. Athletes may switch out on the barbell whenever they would like.
Once all 20 Synchro Thrusters are complete, athletes will go back to the start pad and Athlete 2 will go to the Ski Erg to complete 15 calories. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters. Athletes may switch out on the barbell whenever they would like.
Once all 20 Synchro Thrusters are complete, athletes will go back to the start pad and Athlete 3 will go to their jump rope and complete 100 Double Unders. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters.
Once all 20 Synchro Thrusters are complete, both athletes will run back to the starting pad where time will be called. There is a 12 minute time cap on this workout.
Scaled Division
For Time:
Athlete 1:10 cal Echo Bike
20 Synchro Thrusters 35#
Athlete 2: 15 cal Ski Erg
20 Synchro Thrusters
Athlete 3: 200 Single Unders
20 Synchro Thrusters
*12 Minute Time Cap
Flow:
All athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will go to the Echo Bike and complete 10 Calories. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters. Synchro will be at the bottom of the squat and at the top locked out overhead. Athletes may switch out on the barbell whenever they would like.
Once all 20 Synchro Thrusters are complete, athletes will go back to the start pad and Athlete 2 will go to the Ski Erg to complete 15 calories. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters. Athletes may switch out on the barbell whenever they would like.
Once all 20 Synchro Thrusters are complete, athletes will go back to the start pad and Athlete 3 will go to their jump rope and complete 200 Single Unders. Once complete, 2 athletes will go to the barbell and complete 20 Synchro Thrusters.
Once all 20 Synchro Thrusters are complete, both athletes will run back to the starting pad where time will be called. There is a 12 minute time cap on this workout.
Girls 8-12 Division
For Time:
50 Synchro Single Unders
20 Synchro KB Sumo Deadlift High Pull 14#
40 Synchro Single Unders
20 Synchro KB Russian Swings 14#
30 Synchro Single Unders
20 Synchro KB Goblet Squats 14#
20 Synchro Single Unders
20 Plank Alternating Hand Claps
10 Synchro Single Unders
*10 Minute Time Cap
Girls 13-15 Division
For Time:
50 Synchro Single Unders
20 Synchro KB Sumo Deadlift High Pull 25#
40 Synchro Single Unders
20 Synchro KB Russian Swings 25#
30 Synchro Single Unders
20 Synchro KB Goblet Squats 25#
20 Synchro Single Unders
10 Synchro Single Unders
*10 Minute Time Cap
Flow:
Both athletes will start on the start pad. At the call of 3-2-1 Go, both athlete will head to their jump ropes and complete 50 synchro single unders. Once Complete, they will complete 20 Synchro KB SDLHP, where they synchro at the bottom and the top of the movement. They will then go back to 40 synchro Single Unders and then 20 Synchro Russian Swings, being synchro with the kb above their chest height. Then 30 Synchro Single Unders, then 20 Synchro Goblet Squats with the synchro at the bottom of the squat. Then 20 Synchro Single Unders followed by 20 Plank Alternating Hand Claps, where every time they clap hands counts as 1 rep. They will finish with 10 Synchro Single Unders and then sprint to their start pad where time will be called. There is a 10 minute time cap on this workout.