Gauntlet 2023 Individual Event
Friday May 12th 2013
This competition will include one Gauntlet style workout. Athletes will progress through all three parts of this this workout with prescribed rest in between.
Individual Gauntlet- Part 1
All Divisions
2 rounds (1:30 each round)
Echo Bike calories:
Dragon: 12 calories Men / 10 calories Ladies
Maverick, Griffin, Phoenix: 10 calories Men / 8 calories Ladies
Max rep burpees-to-target:
Dragon: Burpee to a target at 10” Men / 6” Ladies
Maverick, Griffin, Phoenix: Burpee target - just above your reach. Target heights will be measured onsite.
NOTES:
This workout begins with the athlete seated on their assigned echo bike.
After the call of “3, 2, 1 … go,” athletes will have 90 seconds to complete their assigned amount of calories. In the remaining time they will complete as many burpees to their assigned target as possible.
Athletes will rest for 1 minute
The athletes repeat this for round 2
Please note:
Round 1: Athletes will jump with their right shoulder closest to the target
Round 2: Athletes will jump with their left shoulder closest to the target
Athletes will rest two minutes before Part 2
THE GAUNTLET - Part 1
All Divisions Movement Standards
Echo Bike
The workout begins with the athlete seated on their assigned echo bike. Only the judge can adjust the screen settings on the monitor.
Hands and feet must stay in contact with the echo bike until the required calories have been met. Athletes will transition immediately to the burpee-to-target station.
Max rep burpees-to-target:
The movement begins with the athlete standing laterally to their target on the rig. Athletes may jump OR step back in the burpee position and then lower chest and thighs to the ground. Athletes may jump up or step up from the burpee position. At the top of the burpee the athlete will then jump up and reach their designated target. Athletes are only required to touch the target with ONE hand. Alternating sides as described in the workout notes. Athletes are not required to reach full extension or stand tall at the top of the burpee. Rep is credited when the athlete touches their target.
Individual Gauntlet- Part 2
All Divisions
4 Minute Time Cap
40 Box Jump Overs
40 Sumo Deadlift High Pull
Box Jump Overs:
Dragon: Jump over is required. 24 inch box for men / 20 inch box for the ladies
All other divisions: Jump overs or step overs are allowed. 20 inch box
40 Sumo Deadlift High Pull:
Dragon: Barbell 115# men / 85# ladies
All other divisions: Kettlebell 53# men / 35# ladies
Partition the reps as desired
NOTES:
This workout begins with the athlete positioned at their assigned station.
After the call of “3, 2, 1 … go,” athletes will have four minutes to complete 40 box overs and 40 sumo deadlift high pulls. Athletes may partition the work as desired.
Score 2: Time to complete (faster is better)
If the workout is not completed under the time cap score will be 4 mins plus 1 second for every rep NOT completed.
Athletes will rest two minutes before Part 3
THE GAUNTLET - Part 2
Dragon Division Movement Standards
Box Jump Overs
Athletes will begin this movement facing their box. A two-foot takeoff is always required. Once both feet have made contact with the top of the box the athlete may jump or step down. Athletes are not required to stand tall (fully extended) on the top of the box. Athletes may face the box or jump laterally.
Athletes may not angle the box to jump corner to corner. Only the athlete’s feet may touch the box.
The rep is credited when both feet have touched the ground on the opposite side of the box.
Sumo Deadlift High Pull Barbell
The movement begins with the athlete standing behind their assigned barbell. Feet will be positioned outside of shoulder width with toes pointed out. Athletes will grab the bar using a narrow grip inside of their shins. Athletes will pull their barbell reaching full hip and knee extension. They will complete the “high pull” by raising their bar to just below the chin.
The rep is credited to the athlete once they have reached full extension and the “high pull” has been completed.
THE GAUNTLET - Part 2
Maverick, Phoenix, Griffin Division
Movement Standards
Box Step Overs
Athletes will begin this movement facing their box. Athletes will step onto their box. Once both feet have made contact with the top of the box the athlete may jump or step down. Athletes are not required to stand tall (fully extended) on the top of the box. Athletes may face the box or step laterally.
Athletes may not angle the box to step corner to corner. Only the athlete’s feet may touch the box.
The rep is credited when both feet have touched the ground on the opposite side of the box.
*Jump overs are also permitted. Please see Dragon Division standards.
Sumo Deadlift High Pull Kettlebell
The movement begins with the athlete standing behind their assigned kettlebell. Feet will be positioned outside of shoulder width with toes pointed out. Athletes will grab the kettlebell using a narrow grip inside of their shins.
Athletes will pull their kettlebell reaching full hip and knee extension. They will complete the “high pull” by raising their kettlebell to just below the chin.
The rep is credited to the athlete once they have reached full extension and the “high pull” has been completed.
Individual Gauntlet- Part 3
Dragon Division
5 minute time cap
Establish a 3 rep shoulder to overhead max
AMRAP -Sandbag Squats 100# Men / 75# Ladies
NOTES:
This workout begins with the athlete positioned at their assigned station.
After the call of “3, 2, 1 … go,” athletes will have 5 minutes to establish a max 3 rep shoulder to overhead lift and complete as many sandbag squats as possible. Athletes may partition the workout as they choose. Squats can be performed throughout the 5 minute time period.
Score 3: Shoulder to overhead load (heavier is better)
Score 4: Number of reps sandbag squat
Individual Gauntlet- Part 3
Maverick Division
5 minute time cap
40 shoulder to overhead 95# Men / 65# Ladies
AMRAP - Sandbag over shoulder 75# Men / 50# Ladies
NOTES:
This workout begins with the athlete positioned at their assigned station.
After the call of “3, 2, 1 … go,” athletes will have 5 minutes to complete 40 shoulder to overhead lifts. In the remaining time the athlete will complete a sandbag over the shoulder AMRAP.
Score 3: Time to complete 40 shoulder to overhead lifts
Score 4: Number of sandbag over shoulder reps completed
Individual Gauntlet- Part 3
Phoenix and Griffin Division
5 minute time cap
30 shoulder to overhead 75# Men / 55# Ladies
AMRAP - Sandbag over shoulder 75# Men / 50# Ladies
NOTES:
This workout begins with the athlete positioned at their assigned station.
After the call of “3, 2, 1 … go,” athletes will have five minutes to complete 30 shoulder to overhead lifts. In the remaining time the athlete will complete a sandbag over the shoulder AMRAP.
Score 3: Time to complete 30 shoulder to overhead lifts
Score 4: Number of sandbag over the shoulder reps completed
THE GAUNTLET - Part 3
All Divisions
Movement Standards
Shoulder to Overhead
Athletes will move the bar from the shoulder to overhead. A press, push jerk, or split jerk may be used. The rep is credited to the athlete when the elbows, shoulders, hips and knees are fully extended and feet are in line.
Sandbag Squats
The athlete will transition the bag to their preferred “racked” position. Sandbag must be held above the midline of the body. Shoulder, back, overhead, or bear hold positions are allowed.
Holding the sandbag the athlete will begin the movement with hips and knees fully extended. They will pass through a full squat with hip crease below the knee and stand back up into a fully extended position.
Sandbag over the shoulder
The athlete will begin the movement with the sandbag at their feet. They will then transition the sandbag from the ground and up and over their shoulder.
Athletes may roll the bag up and over.
The bag must clearly move over the shoulder to complete the rep
Rep is credited to the athlete when the bag has successfully moved over the athlete's shoulder