3 Person Team
Starting at the 23 Min Mark after Pillage
AMRAP 6 (29-Min Mark)
- Relay Style:
- 100ft Sled Push (1 Athlete)
- 5 Sandbag Cleans Over the Shoulder (1 Athlete)
Score = Time or total rounds/reps at 6-minute cap.
Scaling Key
- RX: Sandbag 150/100, Sled 255/210
- Masters 35+: Sandbag 150/100, Sled 255/210
- Masters 45+/ Intermediate: Sandbag 100/70, Sled 210/165
- Novice: Sandbag 70/50, Sled 165/120
Team Flow
Athletes will begin inside the designated starting box located adjacent to the sled and in front of the sandbag. At the call of “3, 2, 1, GO,” one athlete will move to the sled from the start/finish line and push it to the 50ft mark, then back to the start/finish line. Once the athlete and the sled cross the line, the athlete will move to the sandbag to perform 5 sandbag cleans over the shoulder. Athletes will not switch out until the first athlete completes the sled push and cleans. One athlete must complete the FULL couplet before another athlete may begin.
Once complete, the athlete will tag a teammate to perform the same couplet.
Athletes will continue in this fashion until the 6 minute clock expires.
Coed Duo
Starting at the 18 Min Mark after Pillage
AMRAP 5 (23-Min Mark)
- Relay Style:
- 200ft (M)/100ft (F) Sled Push (1 Athlete)
- 5 Sandbag Cleans Over the Shoulder (1 Athlete)
Score = Time or total rounds/reps at 5-minute cap.
Scaling Key
- RX: Sandbag 150/100, Sled 210
- Masters 35+: Sandbag 150/100, Sled 210
- Masters 45+/ Intermediate: Sandbag 100/70, Sled 165
- Novice: Sandbag 70/50, Sled 120
Team Flow
Athletes will begin inside the designated starting box located adjacent to the sled and in front of the sandbag. At the call of “3, 2, 1, GO,” any athlete will move to the sled from the start/finish line to begin the sled push. *FEMALES will move the sled to the 50ft mark, then back to the start/finish line for 100ft. *MALES will move the sled to the 50ft mark, then back to the start/finish line TWO TIMES for 200ft.* Once the athlete and the sled cross the line, the athlete will move to the sandbag to perform 5 sandbag cleans over the shoulder. Athletes will not switch out until the first athlete completes the sled push and cleans. One athlete must complete the FULL couplet before another athlete may begin.
Once complete, the athlete will tag a teammate to perform the same couplet.
Athletes will continue in this fashion until the 5 minute clock expires.
Layout
Standards
Sandbag Clean Over Shoulder: The rep starts with the sandbag on the ground. The rep is complete when the athlete stands at or near full extension, the sandbag crosses over the shoulder (not side), and drops to the ground behind the athlete. Re-dipping and leaning back are allowed.
Sled Push: A Valor Power Sled will be used. The sled will be loaded according to division standards. The rep begins with the sled entirely behind the starting line. Athletes will face the sled and use both arms to push the sled forward until the entire sled crosses the 50ft line. From here, athletes will turn the sled 180 degrees to push it back to the start to designate one lap.