Iron Belle Workouts
We will be releasing one workout per day through July 4th. Stay tuned to see what’s in store this year at the Iron Belle!
2019 Iron Belle Events
Event One: Power & Grace
6 Minutes to Find Max
Power Clean + Hang Squat Clean
Each team will start with an empty barbell. At the call of 3-2-1 Go, each team will have 6 minutes for every member to find a Max Power Clean and Hang Clean. Only 1 Athlete may work at a time, however, your team members may help add weight to the barbell. Transitioning from the Power Clean to the Hang Squat Clean, the barbell must stay off the ground and above the knee for the repetition to count. Each athlete may lift as many times as they want in the 6 minutes.
The team’s score for Event #1 is each members’ max lift in the complex added together. If any team member is unable to successfully lift at least one time, the athlete will receive a score of “0.”
For the Power Clean, the barbell will start on the ground and finishes on your shoulders with the elbows in front of the bar with your hips and knees fully extended. These must be caught above parallel as NO SQUAT CLEANS are permitted.
For the Hang Squat Clean, the barbell MUST STAY above the knee. At the bottom of the squat clean, the hip crease must be below the top of the knee. You MUST catch the clean in the squat. You MAY NOT power clean the weight and then front squat it to complete the repetition. The rep finishes when the athlete is standing tall with the barbell, with elbows in front of the bar, and hips and knees fully extended.
Event Two: Hold On Tight
16 Minute Time Cap
In Pairs
30-20-10
Hang Power Snatch 85/55
Partner Holds DL Bar 145/85
Toes to Bar, Partner Hangs from Pull-up Bar
This workout will be done in Pairs. At the Call of 3-2-1 Go, the first pair F1 F2 will run out to the barbell and complete 30 Hang Power Snatches. While one athlete is working on Hang Power Snatches, the other athlete is holding the barbell at the top of a Deadlift. Repetitions will only be counted when the barbell is held at full extension, with knees and hips locked out. F1 and F2 may switch at any time. Once they complete their 30 Hang Power Snatches, they will move on to the pull up bar where they will complete 30 Toes to Bar. While one athlete is working on Toes to Bar the other athlete must be hanging from the pull up bar. Again they may switch as often as they like until all 30 are complete.
Once all 30 Toes to Bar are complete, they will run back to their starting pad where the second pair F3F4 will then take on 30 Hang Power Snatch and 30 Toes to Bar in the same fashion.
The workout goes as follows:
Pair 1 F1F2 30 Hang Power Snatch 30 Toes to Bar
Pair 2 F3F4 30 Hang Power Snatch 30 Toes to Bar
Pair 1 F1F2 20 Hang Power Snatch 20 Toes to Bar
Pair 2 F3F4 20 Hang Power Snatch 20 Toes to Bar
Pair 1 F1F2 10 Hang Power Snatch 10 Toes to Bar
Pair 2 F3F4 10 Hang Power Snatch 10 Toes to Bar
Once the second pair finishes their 10 Toes to Bar, they will run back to their starting pad where time will be called.
The score for this workout is the time it takes to complete it all or the number of repetitions completed in 16 minutes.
RX Division:
16 Minute Time Cap
In Pairs
30-20-10
Hang Power Snatch 85# Partner Holds DL Bar 145#
T2B Partner Hangs from Pull Up Bar
Scaled Division:
16 Minute Time Cap
In Pairs
30-20-10
Hang Power Snatch 55# Partner Holds DL Bar 85#
Hanging Knee Raises Partner Hangs from Pull Up Bar
Masters Division
16 Minute Time Cap
In Pairs
30-20-10
Hang Power Snatch 65# Partner Holds DL Bar 125#
T2B Partner Hangs from Pull Up Bar
Event Three
12 Minute AMRAP
In Relay Style
5 Devils Press
30 Double Unders
10 Wall Balls
5 chest to Bar Pull Ups
**If you choose to scale this workout from the above, you will scale 40 Single Unders and 10 Jumping Pull Ups, if you choose this option your score will be weighted lower.**
All Athletes will start at the starting pad. At the call of 3-2-1 go, F1 will run out and complete 5 Devils Press, 30 Double Unders, 10 Wall Balls, and 5 Chest to Bar Pull Ups. Once complete, F1 will run back to their starting pad to tag F2 to complete the same 4 movements. The workout will continue in this fashion F1 to F2 to F3 to F4 then back to F1 for the full 12 minutes.
The score for this workout will be the total number of repetitions completed by the team in 12 minutes.
Devils Press: Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.
Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.
RX:
12 Min AMRAP
In Relay Style
5 Devils Press 25#
30 Double Unders
10 Wall Balls 20#
5 Chest to Bar Pull Ups
Masters Division
12 Min AMRAP
In Relay Style
5 Devils Press 25#
30 Double Unders
10 Wall Balls 14#
5 Chin Over Bar Pull Ups
Scaled Division
12 Min AMRAP
In Relay Style
5 Devils Press 15#
30 Double Unders
10 Wall Balls 10#
5 Chin Over Bar Pull Ups
Floater Workout:
3 Minute Cap:
All 4 Athletes at the same time
20 Cal AB
Max DBall Over Shoulders
Each team will be responsible for scheduling their team for the floater workout. More details on that to come. For this workout, every team mate will have their own bike. The cap on this workout is 3 minutes. At the call of 3-2-1 Go, all athletes will hop on the assault bike and work towards their divisions calorie count. Once all their calories are complete, they may get off the bike and advance to their DBall. Every team member will have their own DBall as well. They will complete as many repetitions as possible for DBall over Shoulder with the remaining time left of the 3 minutes.
The score of this workout is the team's total number of DBall Over Shoulder they complete.
RX Division
3 Minute Cap:
All 4 Athletes at the same time
20 Cal AB
Max DBall Over Shoulders 80#
Scaled Division
3 Minute Cap:
All 4 Athletes at the same time
15 Cal AB
Max DBall Over Shoulders 40#
Masters Division
3 Minute Cap:
All 4 Athletes at the same time
20 Cal AB
Max DBall Over Shoulders 60#