2024 Iron Belle Events
Below are the events for the Iron Belle! Scroll down to view the girls workouts.
Event Two/Three
9 Minute AMRAP
2 Athletes working, 1 Athlete resting
20 DBall Over Rack 80#
20 Single DB Box Step Overs 35#
10 Synchro Single DB Devils Press 35#
Rest 1 Minute
6 Minutes to Find Max:
Deadlift + Hang Squat Clean + Front Squat
Divisions
RX Division
9 Minute AMRAP
2 Athletes working, 1 Athlete resting
20 DBall Over Rack 80#
20 Single DB Box Step Overs 35#
10 Synchro Single DB Devils Press 35#
Rest 1 Min
6 Minutes to Find Max:
Deadlift + Hang Squat Clean + Front Squat
Flow:
This workout has 2 scores. The first score will be a 9 minute AMRAP where they will complete as many reps as possible in 9 minutes. All athletes will start on the start pad. This workout will always have 2 athletes working while 1 athlete is resting. Athletes may switch out teammates at any time.
At the call of 3-2-1 Go, 2 Athletes will run to the DBall and complete 20 DBall Over Rack. A barbell will be secured to the rig and the athletes have to pick the DBall up and put it over the rack to their other teammate. The teammate will then pick it back up and put it back over the barbell to their teammate. Every Dball Over Rack counts as 1 rep. Once 20 reps are done, they will move to 20 Single DB Box Step Overs. They may hold the DB however they would like. Both teammates will have 1 DB. One teammate will step up and over their box and their other teammate can follow them up and over once the teammate reaches the ground on the other side. They will go back and forth or split it however they would like until 20 reps are completed.
Once all 20 reps are completed, they will move to 10 Synchro Single DB Devils Press. The synchro will happen at the bottom of the burpee and also at the top of the Devils Press with the DB held overhead. Once all 10 reps are completed, they will move back to the DBall over Rack. They will continue in this fashion until 9 minutes is completed.
Your score for Event #3 will be the total repetitions completed in the 9 minutes.
All teams will rest a mandatory 1 minute from 9:00-10:00.
Once the rest is over, the team will have 6 minutes, from 10:00-16:00, to find as heavy as possible of the complex: 1 Deadlift + 1 Hang Squat Clean + 1 Front Squat. Each teammate may make as many attempts as they would like. All 3 reps must be successfully completed before the athlete drops the bar.
Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area while the other teammate lifts.
All 3 reps must be completed before the 16 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 16 minute clock beeps.
Each athlete’s score will be the load of their heaviest successful set. The team’s score will be the sum of each athletes’ heaviest sets.
Score for Workout #2 will be the total repetitions and Workout #3 will be the team’s will be the sum of each athletes’ heaviest sets.
There will be no tiebreak for these events.
Intermediate/Masters Division
9 Minute AMRAP
2 Athletes working, 1 Athlete resting
20 DBall Over Rack 60#
20 Single DB Box Step Overs 25#
10 Synchro Single DB Devils Press 25#
Rest 1 Min
6 Minutes to Find Max:
Deadlift + Hang Squat Clean + Front Squat
Flow:
This workout has 2 scores. The first score will be a 9 minute AMRAP where they will complete as many reps as possible in 9 minutes. All athletes will start on the start pad. This workout will always have 2 athletes working while 1 athlete is resting. Athletes may switch out teammates at any time.
At the call of 3-2-1 Go, 2 Athletes will run to the DBall and complete 20 DBall Over Rack. A barbell will be secured to the rig and the athletes have to pick the DBall up and put it over the rack to their other teammate. The teammate will then pick it back up and put it back over the barbell to their teammate. Every Dball Over Rack counts as 1 rep. Once 20 reps are done, they will move to 20 Single DB Box Step Overs. They may hold the DB however they would like. Both teammates will have 1 DB. One teammate will step up and over their box and their other teammate can follow them up and over once the teammate reaches the ground on the other side. They will go back and forth or split it however they would like until 20 reps are completed.
Once all 20 reps are completed, they will move to 10 Synchro Single DB Devils Press. The synchro will happen at the bottom of the burpee and also at the top of the Devils Press with the DB held overhead. Once all 10 reps are completed, they will move back to the DBall over Rack. They will continue in this fashion until 9 minutes is completed.
Your score for Event #3 will be the total repetitions completed in the 9 minutes.
All teams will rest a mandatory 1 minute from 9:00-10:00.
Once the rest is over, the team will have 6 minutes, from 10:00-16:00, to find as heavy as possible of the complex: 1 Deadlift + 1 Hang Squat Clean + 1 Front Squat. Each teammate may make as many attempts as they would like. All 3 reps must be successfully completed before the athlete drops the bar.
Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area while the other teammate lifts.
All 3 reps must be completed before the 16 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 16 minute clock beeps.
Each athlete’s score will be the load of their heaviest successful set. The team’s score will be the sum of each athletes’ heaviest sets.
Score for Workout #2 will be the total repetitions and Workout #3 will be the team’s will be the sum of each athletes’ heaviest sets.
There will be no tiebreak for these events.
Scaled Division
9 Minute AMRAP
2 Athletes working, 1 Athlete resting
20 DBall Over Rack 40#
20 Single DB Box Step Overs 15#
10 Synchro Single DB Devils Press 15#
Rest 1 Min
6 Mins to Find Max:
Deadlift + Hang Squat Clean + Front Squat
Flow:
This workout has 2 scores. The first score will be a 9 minute AMRAP where they will complete as many reps as possible in 9 minutes. All athletes will start on the start pad. This workout will always have 2 athletes working while 1 athlete is resting. Athletes may switch out teammates at any time.
At the call of 3-2-1 Go, 2 Athletes will run to the DBall and complete 20 DBall Over Rack. A barbell will be secured to the rig and the athletes have to pick the DBall up and put it over the rack to their other teammate. The teammate will then pick it back up and put it back over the barbell to their teammate. Every Dball Over Rack counts as 1 rep. Once 20 reps are done, they will move to 20 Single DB Box Step Overs. They may hold the DB however they would like. Both teammates will have 1 DB. One teammate will step up and over their box and their other teammate can follow them up and over once the teammate reaches the ground on the other side. They will go back and forth or split it however they would like until 20 reps are completed.
Once all 20 reps are completed, they will move to 10 Synchro Single DB Devils Press. The synchro will happen at the bottom of the burpee and also at the top of the Devils Press with the DB held overhead. Once all 10 reps are completed, they will move back to the DBall over Rack. They will continue in this fashion until 9 minutes is completed.
Your score for Event #3 will be the total repetitions completed in the 9 minutes.
All teams will rest a mandatory 1 minute from 9:00-10:00.
Once the rest is over, the team will have 6 minutes, from 10:00-16:00, to find as heavy as possible of the complex: 1 Deadlift + 1 Hang Squat Clean + 1 Front Squat. Each teammate may make as many attempts as they would like. All 3 reps must be successfully completed before the athlete drops the bar.
Teammates may help each other with adding or taking off weight from the bar. The resting 2 teammates must be in the designated resting area while the other teammate lifts.
All 3 reps must be completed before the 16 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 16 minute clock beeps.
Each athlete’s score will be the load of their heaviest successful set. The team’s score will be the sum of each athletes’ heaviest sets.
Score for Workout #2 will be the total repetitions and Workout #3 will be the team’s will be the sum of each athletes’ heaviest sets.
There will be no tiebreak for these events.
Girls 8-12 Division
6 Minute AMRAP
20 Medicine Ball Over Rack 14#
10 Box Jumps Overs 12”
10 Synchro Single DB Thruster 5#
Rest 1 Min
5 Minutes to find max:
2 Deadlift + Hang Power Clean + 2 Front Squat
Girls 13-15 Division
6 Minute AMRAP
20 Medicine Ball Over Rack 20#
10 Box Jumps Overs 20”
10 Synchro Single DB Thruster 15#
Rest 1 Minute
5 Mins to find max:
2 Deadlift + Hang Power Clean + 2 Front Squat
Flow:
This workout has 2 scores. The first score will be a 6 minute AMRAP where they will complete as many reps as possible in 9 minutes. All athletes will start on the start pad. This workout will always have both athletes working at the same time.
At the call of 3-2-1 Go, both athletes will run to the DBall and complete 20 DBall Over Rack. A barbell will be secured to the rig and the athletes have to pick the DBall up and put it over the rack to their other teammate. The teammate will then pick it back up and put it back over the barbell to their teammate. Every Dball Over Rack counts as 1 rep. Once 20 reps are done, they will move to 10 Box Jumps Overs. One teammate will jump up and over their box and their other teammate can follow them up and over once the teammate reaches the ground on the other side. They will go back and forth or split it however they would like until 10 reps are completed.
Once all 10 reps are completed, they will move to 10 Synchro Single DB Thruster. The synchro will happen at the bottom of the squat and also at the top of the thruster with the DB held overhead. Once all 10 reps are completed, they will move back to the DBall over Rack. They will continue in this fashion until 6 minutes is completed.
Your score for Event #2 will be the total repetitions completed in the 6 minutes.
All teams will rest a mandatory 1 minute from 6:00-7:00.
Once the rest is over, the team will have 5 minutes, from 7:00-12:00, to find as heavy as possible of the complex: 2 Deadlift + 1 Hang Power Clean + 2 Front Squat. Each teammate may make as many attempts as they would like. All 5 reps must be successfully completed before the athlete drops the bar.
Teammates may help each other with adding or taking off weight from the bar. The resting teammate must be in the designated resting area while the other teammate lifts.
All 5 reps must be completed before the 12 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 12 minute clock beeps.
Each athlete’s score will be the load of their heaviest successful set. The team’s score will be the sum of each athletes’ heaviest sets.
Score for Workout #2 will be the total repetitions and Workout #3 will be the team’s will be the sum of each athletes’ heaviest sets.
There will be no tiebreak for these events.