{"count":13,"workouts":[{"competitions_workout_ids":[],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"\n

7-k\u00a0Hill Run

\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"individual","division_groups":["individual"],"drupal_id":5861,"event_name":null,"id":"wp178407","label":"Event 1","media":{"hero":null,"movements":[],"preview":null,"youtube_video_id":null},"meta":{"description":"7-k Hill Run","title":"Event 1"},"ordinal":1,"pdf_link":null,"phase":{"name":"The Games","slug":"the-games"},"sponsor":null,"variants":[],"weekday":null,"year":2009},{"competitions_workout_ids":[],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"\n

Men – Deadlift\u00a01\u00a0rep every 30 seconds, moving from 315 lb.\u00a0to 505 lb.\u00a0in 10-lb. increments.
\nWomen – Deadlift\u00a01 rep every 30 seconds, moving from 185 lb.\u00a0to 375 lb.\u00a0in 10-lb. increments.

\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"individual","division_groups":["individual"],"drupal_id":5862,"event_name":null,"id":"wp178408","label":"Event 2","media":{"hero":null,"movements":[],"preview":null,"youtube_video_id":null},"meta":{"description":"Men - Deadlift 1 rep every 30 seconds, moving from 315 lb. to 505 lb. in 10-lb. increments. Women - Deadlift 1 rep every 30 seconds, moving from 185 lb. to 375 lb. in 10-lb. increments.","title":"Event 2"},"ordinal":2,"pdf_link":null,"phase":{"name":"The Games","slug":"the-games"},"sponsor":null,"variants":[],"weekday":null,"year":2009},{"competitions_workout_ids":[],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"\n

170-meter Hill Sprint with 35-lb. sandbags

\n

(2 sandbags for men, 1 for women).

\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"individual","division_groups":["individual"],"drupal_id":5863,"event_name":null,"id":"wp178409","label":"Event 3","media":{"hero":null,"movements":[],"preview":null,"youtube_video_id":null},"meta":{"description":"170-meter Hill Sprint with 35-lb. sandbags (2 sandbags for men, 1 for women).","title":"Event 3"},"ordinal":3,"pdf_link":null,"phase":{"name":"The Games","slug":"the-games"},"sponsor":null,"variants":[],"weekday":null,"year":2009},{"competitions_workout_ids":[],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"\n

Row 500 meters
\nPound a stake into the ground
\nRow 500 meters

\n

(4-foot stake for men, 3-foot stake for women)

\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"individual","division_groups":["individual"],"drupal_id":5864,"event_name":null,"id":"wp178410","label":"Event 4","media":{"hero":null,"movements":[],"preview":null,"youtube_video_id":null},"meta":{"description":"Row 500 meters Pound a stake into the ground Row 500 meters (4-foot stake for men, 3-foot stake for women)","title":"Event 4"},"ordinal":4,"pdf_link":null,"phase":{"name":"The Games","slug":"the-games"},"sponsor":null,"variants":[],"weekday":null,"year":2009},{"competitions_workout_ids":[],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"\n

3 rounds for time of:
\n30 Wall-ball Shots (20/14 lb.)
\n30 Squat Snatches (75/45 lb.)

\n
\u00a0
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"individual","division_groups":["individual"],"drupal_id":5865,"event_name":null,"id":"wp178411","label":"Event 5","media":{"hero":null,"movements":[],"preview":null,"youtube_video_id":null},"meta":{"description":"3 rounds for time of: 30 Wall-ball Shots (20/14 lb.) 30 Squat Snatches (75/45 lb.)","title":"Event 5"},"ordinal":5,"pdf_link":null,"phase":{"name":"The Games","slug":"the-games"},"sponsor":null,"variants":[],"weekday":null,"year":2009},{"competitions_workout_ids":[],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"\n

Barbell snatch, 1 rep max

\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"individual","division_groups":["individual"],"drupal_id":5866,"event_name":null,"id":"wp178412","label":"Event 6","media":{"hero":null,"movements":[],"preview":null,"youtube_video_id":null},"meta":{"description":"Barbell snatch, 1 rep max","title":"Event 6"},"ordinal":6,"pdf_link":null,"phase":{"name":"The Games","slug":"the-games"},"sponsor":null,"variants":[],"weekday":null,"year":2009},{"competitions_workout_ids":[],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"\n

8-min. AMRAP of:
\n4 Handstand Push-ups
\n8 Kettlebell Swings (32/24 kg)
\n12 GHD Sit-ups

\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"individual","division_groups":["individual"],"drupal_id":5867,"event_name":null,"id":"wp178413","label":"Event 7","media":{"hero":null,"movements":[],"preview":null,"youtube_video_id":null},"meta":{"description":"8-min. AMRAP of: 4 Handstand Push-ups 8 Kettlebell Swings (32/24 kg) 12 GHD Sit-ups","title":"Event 7"},"ordinal":7,"pdf_link":null,"phase":{"name":"The Games","slug":"the-games"},"sponsor":null,"variants":[],"weekday":null,"year":2009},{"competitions_workout_ids":[],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"\n

For time:
\n15 Cleans (155/100 lb.)
\n30 Toes-to-Bars
\n30 Box Jumps (24/20 in.)
\n15 Muscle-ups
\n30 Dumbbell Push Presses (40/25 lb.)
\n30 Double-unders
\n15 Thrusters (135/95 lb.)
\n30 Pull-ups
\n30 Burpees
\n300-foot\u00a0Overhead Walking Lunges (45/25 lb.)

\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"individual","division_groups":["individual"],"drupal_id":5868,"event_name":null,"id":"wp178414","label":"Event 8","media":{"hero":null,"movements":[],"preview":null,"youtube_video_id":null},"meta":{"description":"For time: 15 Cleans (155/100 lb.) 30 Toes-to-Bars 30 Box Jumps (24/20 in.) 15 Muscle-ups 30 Dumbbell Push Presses (40/25 lb.) 30 Double-unders 15 Thrusters (135/95 lb.) 30 Pull-ups 30 Burpees\u2026","title":"Event 8"},"ordinal":8,"pdf_link":null,"phase":{"name":"The Games","slug":"the-games"},"sponsor":null,"variants":[],"weekday":null,"year":2009},{"competitions_workout_ids":[1141],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"\n

2,500-m (approximately) Hill Run Relay

\n

Rules:
\n1. The first athlete will run one lap (approximately 500 m) carrying a short piece of PVC.
\n2. At the completion of the lap, there will be a well-marked transition area in which to pass the PVC to the second athlete, who runs one lap with the PVC.
\n3. This repeats until all four athletes have run one lap with the PVC.
\n4. The team then runs one final lap together.
\n5. The clock is stopped when the last athlete crosses the finish line holding the PVC. If the last athlete to cross the line isn’t carrying the PVC, the clock stops when that athlete grabs the PVC.
\n6. There is a 20-min. time cap on this workout.

\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"teams","division_groups":["teams"],"drupal_id":5870,"event_name":null,"id":"wp178416","label":"Hill Workout","media":{"hero":null,"movements":[],"preview":null,"youtube_video_id":null},"meta":{"description":"2,500-m (approximately) Hill Run Relay Rules: 1. The first athlete will run one lap (approximately 500 m) carrying a short piece of PVC. 2. At the completion of the lap, there will be a well-marked\u2026","title":"Hill Workout"},"ordinal":1,"pdf_link":null,"phase":{"name":"The Games","slug":"the-games"},"sponsor":null,"variants":[],"weekday":null,"year":2009},{"competitions_workout_ids":[1142],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"\n

3-rep Overhead Squat, plus
\nMax total pull-ups in 3 attempts

\n

Rules:
\n1. Each team will have 20 minutes to record the above efforts for all four athletes.
\n2. Each team will have one pull-up bar, one barbell, one rack, four 45-lb. bumpers, two 25-lb. bumpers, two 15-lb. bumpers, two 10-lb. bumpers, and four 2.5-lb. plates.
\n3. In any order, all four athletes must perform exactly three sets of max pull-ups. Pull-ups are standard range of motion, and will be judged by middle of the neck reaching the height of the bar.
\n4. All four athletes perform the heaviest 3-rep overhead squat possible (as many attempts as they want within the 20-min. time limit).
\n5. The greatest successful loads lifted by each athlete are tallied, and added to the total reps for the 12 sets of pull-ups performed to become the team score.
\n6. The team with the highest score wins.

\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"teams","division_groups":["teams"],"drupal_id":5871,"event_name":null,"id":"wp178417","label":"North Pad Workout","media":{"hero":null,"movements":[],"preview":null,"youtube_video_id":null},"meta":{"description":"3-rep Overhead Squat, plus Max total pull-ups in 3 attempts Rules: 1. Each team will have 20 minutes to record the above efforts for all four athletes. 2. Each team will have one pull-up bar, one\u2026","title":"North Pad Workout"},"ordinal":2,"pdf_link":null,"phase":{"name":"The Games","slug":"the-games"},"sponsor":null,"variants":[],"weekday":null,"year":2009},{"competitions_workout_ids":[],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":null,"workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"teams","division_groups":["teams"],"drupal_id":5873,"event_name":null,"id":"wp178419","label":"Rest Day","media":{"hero":null,"movements":[],"preview":null,"youtube_video_id":null},"meta":{"description":null,"title":"Rest Day"},"ordinal":3,"pdf_link":null,"phase":{"name":"The Games","slug":"the-games"},"sponsor":null,"variants":[],"weekday":null,"year":2009},{"competitions_workout_ids":[1140],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"\n

30 Wall-ball shots (20/14 lb.)\u00a0
\nRow 300 m
\n30 Box jumps (24 inches)
\n30 Kettlebell\u00a0swings (24/16 kg)
\n30 Dumbbell\u00a0Push presses/Push jerks (40/25 lb.)
\n30 Deadlifts (225/135 lb.)

\n

Rules:\u00a0
\n1. The wall-ball shots are performed one athlete at a time, starting with the women. When all four athletes have completed the wall-ball shots, they move on together as a team.
\n2. The middle four drills are then performed together in “Annie R U OK?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
\n3. The barbell will be pre-loaded with 225 lb. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90 lb. Both women will then perform 30 deadlifts each, and the clock stops.
\n4. There is a 20-min. time cap on this workout.

\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"teams","division_groups":["teams"],"drupal_id":5869,"event_name":null,"id":"wp178415","label":"Stadium Workout","media":{"hero":null,"movements":[],"preview":null,"youtube_video_id":null},"meta":{"description":"30 Wall-ball shots (20/14 lb.) Row 300 m 30 Box jumps (24 inches) 30 Kettlebell swings (24/16 kg) 30 Dumbbell Push presses/Push jerks (40/25 lb.) 30 Deadlifts (225/135 lb.) Rules: 1. The wall-ball\u2026","title":"Stadium Workout"},"ordinal":4,"pdf_link":null,"phase":{"name":"The Games","slug":"the-games"},"sponsor":null,"variants":[],"weekday":null,"year":2009},{"competitions_workout_ids":[1143],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"\n

75 squat cleans (155/100 lb.)
\n150 toes-to-bars
\n150 box jumps (20/24 inches)
\n75 thrusters (135/95\u00a0lb.)
\n35 muscle-ups
\n150 burpees
\n150 double-unders
\n300 walking lunges with 35-lb. plate overhead

\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"teams","division_groups":["teams"],"drupal_id":5872,"event_name":null,"id":"wp178418","label":"The Final","media":{"hero":null,"movements":[],"preview":null,"youtube_video_id":null},"meta":{"description":"75 squat cleans (155/100 lb.) 150 toes-to-bars 150 box jumps (20/24 inches) 75 thrusters (135/95 lb.) 35 muscle-ups 150 burpees 150 double-unders 300 walking lunges with 35-lb. plate overhead","title":"The Final"},"ordinal":5,"pdf_link":null,"phase":{"name":"The Games","slug":"the-games"},"sponsor":null,"variants":[],"weekday":null,"year":2009}]}