HELLS BELLS: THE WORKOUTS
+ EVENT 1: Highway to Hell
FOR TIME: 14-7
Bike Calorie
Row Calories
Wall Ball
Team Format:
F/F | M/M (teams choose whether their men or women begin the workout)
Time:
6:00 Cap Per Pair - 1:00 Transition (13:00 Overall)
Description:
This is a relay style event, at the start of the workout the 1st team member completes a 14 Calorie Bike, 14 Calorie Row, and then 14 Wall Ball before tagging their partner. The 2nd team member then completes their 14-14-14 before tagging the first partner back in to complete a 7 Calorie Bike, 7 Calorie Row, and 7 Wall Ball. The 1st Partner then tags the 2nd team member to complete their 7-7-7. At that point the remaining pair gets tagged in to complete the same rotation.
Team Rotation Breakdown:
- Partner 1: 14 Calorie Bike - 14 Calorie Row - 14 Wall Ball
- Partner 2: 14 Calorie Bike - 14 Calorie Row - 14 Wall Ball
- Partner 1: 7 Calorie Bike - 7 Calorie Row - 7 Wall Ball
- Partner 2: 7 Calorie Bike - 7 Calorie Row - 7 Wall Ball
- Time (1A - Women) - Transition to Men
- Partner 3: 14 Calorie Bike - 14 Calorie Row - 14 Wall Ball
- Partner 4: 14 Calorie Bike - 14 Calorie Row - 14 Wall Ball
- Partner 3: 7 Calorie Bike - 7 Calorie Row - 7 Wall Ball
- Partner 4: 7 Calorie Bike - 7 Calorie Row - 7 Wall Ball
SCORE: Workout is worth 2 points
- 1A) Time - Women
- 1B) Time - Men
BIG BELL
- Men = 25lbs to 10' target
- Women = 16lbs to 9' target
LITTLE BELL
- Men = 20lbs to 10' target
- Women = 14lbs to 9' target
MOVEMENT STANDARDS
- Wall Ball – each team will be allotted 1 wall-ball station with a 9' & 10' target and a men’s and women’s medicine ball. Standards will be a full squat (crease of hip below the top of knee) at the bottom and the ball hitting its target line at the top.
- Bike - each team will have 1 bike per team. The bike monitor will count the calories, athlete is not allowed off the bike until the monitor hits the specified rep count. Teams will have a chance to adjust the bike seat before the workout starts and during the trasnition.
- Row - each team will have 1 rower per team. The rowers's monitor will count calories, athlete is not allowed off the rower until the monitor hits the specified rep count. Teams will be allowed to adjust rower foot pedals and damper before the workout starts and during the transition. Athletes are required to make sure their rower is set to Calories.
+ EVENT 2: THUNDERSTRUCK
12 minute: TEAM AMRAP RELAY
8 Alternating Dumbbell Snatch
16' Dumbbell Waiter Lunge (right or left arm)
8 Handstand Push-ups (BB) ... 8 Hand Release Push-ups (LB)
16' Dumbbell Waiter Lunge (opposite arm)
Team Format:
M/F/M/F ... or ... F/M/F/M (entire team works together)
Time:
12:00 Minutes
DESCRIPTION
Workout is a team AMRAP / Relay, the team will choose how they rotate through athletes but must alternate between the men and women. Each team will be given a lane that contains both a men's and women's dumbbell as well as handstand (or hand release) push-up station. The 1st athlete will perform 8 Alternating Dumbbell Snatch, a 16' Dumbbell Waiter Lunge, 8 Handstand Push-ups (Big Bell) or 8 Hand Release Push-ups (Little Bell), and one more 16' Dumbbell Waiter Lunge. After they have completed a full round they tag their next teammate. Teams continue to rotate through as many times as posisble in 12 minutes.
SCORE: Workout is worth 2 points (score gets entered twice)
- 2A) Total Rounds & Reps completed as a Team
- 2B) Total Rounds & Reps completed as a Team
BIG BELL
- Handstand Push-ups
- Men's Dumbbell = 50 lbs
- Women's Dumbbell = 35 lbs
LITTLE BELL
- Hand Release Push-ups
- Men's Dumbbell = 35 lbs
- Women's Dumbbell = 20 lbs
MOVEMENT STANDARDS
- Alternating Dumbbell Snatch – dumbell starts with both heads on the ground, athlete must lift the dumbbell from the ground to overhead in a single pull. The rep is completed when the athlete is standing tall with the dumbbell fully locked out overhead. Like the 2017 Open, the non-lifting hand is not allowed to touch / push-off any part of the body on the pull to overhead. Athletes are permitted to alternate hands on the transition back to the ground, both heads of the dumbbell must touch the ground at the start of each rep.
- Dumbbell Waiter Lunge – prior to starting the lunges the athlete must have the dumbbell in an overhead locked out position with whatever arm they are choosing to start with. Athlete must lunge down the floor (16') while holding the dumbbell overhead and having their back knee kiss the ground between each rep. Both feet must start behind the designated line and finish with both heels clearly over the line.
- Handstand Push-ups (Big Bell) – each team will be given a handstand push-up station with a set of bumper plates (35 lbs) to mark the hand positions and an abmat for the head in the middle. At the start of each rep the athlete must kick-up to the wall and show control at the top of the handstand before starting their rep...kicking up to a headstand or resting on the head and starting from their is not permitted. After showing control at the top the athlete must lower themselves down making contact with their head to the AbMat before pressing or kipping out of the bottom.
- Hand Release Push-ups (Little Bell) – each team will be given a designated area to complete their hand release push-ups. Each rep starts with the athlete locked out in the top of a plank hold. From there the athlete lowers their chest to the ground, releases / picks up their hands with their chest to the deck before pressing out to finish the movement witht their arms locked out at the top of a plank.
+ EVENT 3: DIRTY DEEDS
6 MINUTE PARTNER AMRAP(s):
4 POWER CLEANS
6 TOES TO BAR (BB) ... 6 SIT-UPS (LB)
8 LATERAL BAR BURPEES
Team Format:
M/M | F/F ... or ... F/F | M/M (teams choose whether their men or women begin the workout)
Time:
6:00 Minutes per pair with a 30 second transition (12:30 overall)
DESCRIPTION
This is a 'follow the leader' style AMRAP workout – each team will have 1 station with a men's bar, women's bar, and pull-up bar (or ab-mat). At the start of the workout Partner 1 will complete their 4 power cleans and rest while Partner 2 then completes their 4 power cleans. After both Partners have completed their power cleans Partner 1 then does their 6 Toes to Bar (or sit-ups) and rests while Partner 2 does their 6, and so on...
SCORE: Workout is worth 2 points
- 3A) Rounds and Reps completed by Men
- 3B) Rounds and Reps completed by Women
BIG BELL
- Power Cleans = 165/110 lbs
- Toes to Bar
LITTLE BELL
- Power Cleans = 115/75 lbs
- Sit-ups
MOVEMENT STANDARDS
- Power Clean – bar starts on the ground (clips must be used) and the athlete must stand and clean the to their shoulders, athlete is not required to pass through a squat before they finish the rep.
- Lateral Bar Burpee – athlete must be chest to deck with body parallel to their bar at the bottom of the burpee. They then jump over the barbell to finish the rep. Jump must be from both feet at same time, hips do not have to be open during the jump.
- Toes to Bar (Big Bell) – rep starts with athlete hanging from pull-up bar (arms locked out), athlete must bring their feet up to the pull-up bar making contact with some portion of their shoes. Both feet must make contact with the bar in between the athlete’s hands.
- Sit-ups (Little Bell) – each team is given one abmat, athlete must sit back and touch the ground with both hands (above their shoulders) before sitting up and touching the ground by their feet, athlete must sit-up to 90 degrees.
+ EVENT 4: T.N.T.
3 REP MAX: THRUSTER
- Event #4 begins exactly 1 minute after Event 2
- With a running clock each teammate has 3:00 minutes to establish a 3 Rep Max Thruster
Team Format:
Team's choice, any order (same sex pairs, team chooses which pair who starts)
Time:
12:00 Minutes with a running clock, each teammate works for 3:00
DESCRIPTION
Immediately after completing Event 2 the teams will stay in their stations for Event 3. The team is responsible for breaking down their barbells so that at the start of Even 3 all teams start with an empty barbell. During the transition the Judge / Volunteer will wheel out a weight tree to each team so all teams will have 1 station with 2 barbells (45/35) and a stack of weights 45/35/25/15/10/5/2.5 – totaling 275 pounds (320 with 45# bar, 310 with 35# bar). With a running clock, each athlete will be given 3:00 minutes to establish a 3 rep max thruster. Each athlete is allowed 1 teammate to help them load weights.
SCORE: Workout is worth 2 points
- 4A) Total Weight Lifted by Men
- 4B) Total Weight Lifted by Women
BIG BELL
- Scores will be ranked against Big Bell Division
LITTLE BELL
- Scores will be ranked against Little Bell Division
MOVEMENT STANDARDS
- Thruster – bar starts on the ground for the initial rep, after that the athlete must get the bar to their shoulders (front rack position) and pass through a full front squat before standing tall and locking out the bar overhead. The rep is completed when the athlete is standing with the bar locked out overhead with their hips, knees, and arms locked out. Dropping the bar before all 3 reps have been completed will be a 'no rep'.
+ FINAL: HELLS BELLS
THERE WILL BE A CUT TO THE TOP 6 TEAMS IN EACH DIVISION
4 Rounds - For Time
BIG BELL:
6 synchornized Kettlebell swings (32/24 KG)
2 rope Climbs (EACH)
6 synchornized Kettlebell swings (32/24 KG)
8 Overhead Squats (Each) (115/75 lbs)
6 synchornized Kettlebell swings (32/24 KG)
LITTLE BELL:
6 synchornized Kettlebell swings (24/16 KG)
4 Pull-ups (EACH)
6 synchornized Kettlebell swings (24/16 KG)
8 Overhead Squats (each) (75/55 lbs)
6 synchornized Kettlebell swings (24/16 KG)
Team Format:
Team is split into two co-ed pairs, one pair working at a time.
Time:
14:00 Minute Cap
DESCRIPTION
The final workout is a 4 rounds for time, partner relay, the team is divided into two co-ed pairs. The first pair starts off doing 6 Synchronized Kettlebell Swings with both partners swinging their kettlebell swings. They then move on to their rope climbs (Big Bell) or pull-ups (Little Bell). Partner 1 must complete all their rope climbs / pull-ups before Partner 2 completes their reps. After the rope climbs / pull-ups the athletes go back to the Kettlebells to complete another set of 6 Synchronized Kettlebell Swings. Once they complete their swings the pair then moves onto the Overhead Squats where each Athlete must complete 8 Overhead Squats each. After completeing the Overhead Squats the pair then moves back to the Kettlebell to complete 6 more Synrchornized Kettlebell Swings which completes 1 round. Once the first pair completes a full round they tag the 2nd pair who then steps onto the floor and complete round 2. Each pair completes 2 full rounds for a total of 4 rounds as a team.
SCORE: Workout is worth 4 points (score gets entered four times)
- 5A) Total Rounds & Reps completed as a Team
- 5B) Total Rounds & Reps completed as a Team
- 5C) Total Rounds & Reps completed as a Team
- 5D) Total Rounds & Reps completed as a Team
BIG BELL
- Kettelbell Swings = 32kg for Men & 24kg for Women
- Rope Climbs = 15' High
- Overhead Squats = 115lbs for Men & 75lbs for Women
LITTLE BELL
- Kettelbell Swings = 24kg for Men & 16kg for Women
- Pull-ups = Chin over bar
- Overhead Squats = 75lbs for Men & 55lbs for Women
MOVEMENT STANDARDS
- Syncrhonized Kettlebell Swings – both athletes have a kettlebell that starts on the ground, the athletes must each swing their bell overhead with two hands (American Swing), locking out their arms at the top. Both athletes must show a lockout at the top together before lowering the kettlebells down to hanging position on continuing to the next rep.
- Rope Climbs (Big Bell) – athletes start standing on the ground and must climb the rope (15' ht) hitting the bell at the top. Athletes are allowed to jump up to the rope. A rep is complete once the Athlete has hit the bell, Athletes must show control on the way down the rope.
- Pull-ups (Little Bell) – starting from a full hang on the pull-up bar the athelete must pull themselves up getting their chin over the bar at the top. Kipping is permitted and each team will be given one box to help shorter athletes reach the bar.
- Overhead Squats – barbell starts on the ground. Athlete must lock out the bar overhead and hold it there for the duration of their squat. The crease of the hip must pass below the top of the knee at the bottom and the athlete must stand all the way up at the top. If an Athlete does not maintain control of the lockout the entire time the rep will still count as long as they show a lockout at the top. The first repition can be snatched as long as the required depth is met and no part of athletes body other then their feet touch the ground.
