2024 Iron Belle Events

Below are the events for the Iron Belle! Scroll down to view the girls workouts.

Event ONE

For Time:

Athlete 1:
21-15-9
Power Cleans 95#
Toes to Bar

Athlete 2:
15-12-9
Shoulder to Overhead 95#
Chest to Bar Pull Ups

Athlete 3:
12-6-3
Power Clean to Shoulder to Overhead 95#
Burpee Over Bar

*11 Minute Time Cap

Divisions

RX Division

For Time:

Athlete 1:
21-15-9
Power Cleans 95#
Toes to Bar

Athlete 2:
15-12-9
Shoulder to Overhead 95#
Chest to Bar Pull Ups

Athlete 3:
12-6-3
Power Clean to Shoulder to Overhead 95#
Burpee Over Bar

*11 Minute Time Cap

Flow:

All athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will run out to their barbell and complete 21 Power Cleans, once complete they will then complete 21 Toes to bar. They will then do 15-15, 9-9 reps of the same 2 movements. Once the last Toes to Bar is complete, they will run back to start pad and tag Athlete 2.

Athlete 2 will run out and complete 15 Shoulder to Overheads. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed. They will then complete 15 Chest to Bar Pull Ups. They will then do 12-12, 9-9 reps of the same 2 movements. Once the last Chest to Bar Pull Up is complete, they will run back to start pad and tag Athlete 3.

Athlete 3 will run out and complete 12 Power Cleans to Shoulder to Overheads. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed. They will then complete 12 Burpee Over Bar. They will then do 6-6, 3-3 reps of the same 2 movements. Once the last Burpee Over Bar is complete, they will run back to the start pad where time will be called. There is an 11 minute time cap on this workout

Intermediate/Masters Division

For Time:

Athlete 1:
21-15-9
Power Cleans 75#
Toes to Bar

Athlete 2:
15-12-9
Shoulder to Overhead 75#
Pull Ups

Athlete 3:
12-6-3
Power Clean to Shoulder to Overhead 75#
Burpee Over Bar

*11 Minute Time Cap

Flow:

Athlete 2 will run out and complete 15 Shoulder to Overheads. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed. They will then complete 15 Pull Ups. They will then do 12-12, 9-9 reps of the same 2 movements. Once the last Pull Up is complete, they will run back to start pad and tag Athlete 3.

Scaled Division

For Time:

Athlete 1:
21-15-9
Power Cleans 45#
Hanging Knee Raises

Athlete 2:
15-12-9
Shoulder to Overhead 45#
Burpee Over Bar

Athlete 3:
12-6-3
Power Clean to Shoulder to Overhead 45#
Burpee Over Bar

*11 Minute Time Cap

Flow:

All athletes will start on the start pad. At the call of 3-2-1 Go, Athlete 1 will run out to their barbell and complete 21 Power Cleans, once complete they will then complete 21 Hanging Knee Raises. They will then do 15-15, 9-9 reps of the same 2 movements. Once the last Hanging Knee Raise is complete, they will run back to start pad and tag Athlete 2.

Athlete 2 will run out and complete 15 Shoulder to Overheads. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed. They will then complete 15 Burpees Over Bar. They will then do 12-12, 9-9 reps of the same 2 movements. Once the last Burpee Over Bar is complete, they will run back to start pad and tag Athlete 3.

Girls 8-12 Division

For Time:

Athlete 1:
21-15-9
Power Cleans 15#
Hanging Knee Raises

Athlete 2:
15-12-9
Shoulder to Overhead 10#
Burpee Over Bar

*8 Minute Time Cap

Girls 13-15 Division

For Time:

Athlete 1:
21-15-9
Power Cleans 35#
Hanging Knee Raises

Athlete 2:
15-12-9
Shoulder to Overhead 35#
Burpee Over Bar

*8 Minute Time Cap

Flow:

Athlete 2 will run out and complete 15 Shoulder to Overheads. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed. They will then complete 15 Burpees Over Bar. They will then do 12-12, 9-9 reps of the same 2 movements. Once the last Burpees Over Bar is complete, they will run back to the start pad where time will be called. There is an 8 minute time cap on this workout