Barrel of Fun

Adult Teams of 3

Teens Teams of 2

Kids Teams of 2

Adult Teams of 3

For Time: 14 Min Cap

  • 400M Med Ball Run (Team)
  • 1 Athlete works at a time:
  • 40 Single Arm Alternating DB Hang Snatch 
  • 40 Wall Ball Shots 10’/9’ 
  • 40 Toes Through Rings
  • 10 (25m) Keg Carries (100/50 All Divisions)
  • 400M Med Ball Run (Team)
  • 10 (25m) Keg Carries 
  • 40 Toes Through Rings
  • 40 Wall Ball Shots
  • 40 Single Arm Alternating DB Hang Snatch 

Scaling Key:

  • RX: Medicine Ball 30/20, DB Hang Snatch 70/50
  • Masters 35/45 & Intermediate: Medicine Ball 20/14, DB Hang Snatch 50/35
  • Novice: Medicine Ball 20/14, DB Hang Snatch 35/25, Ring Hanging Knee Raises

Description and Standards

The workout begins with ALL THREE athletes in the starting corral of the run. ONE athlete will carry the med ball. At the call of 3, 2, 1, go! all three athletes will begin the 400M run with the med ball. Athletes can switch out the med ball carry at any time during the run. Upon their return to the competition field, the athletes will return to their designated lane to begin the chipper. All athletes must return from the run before starting the next exercise.

One athlete will work at a time from here until the start of the second run. Non-working athletes will remain in the starting box approximately 25M from the working athlete. Athletes can switch out at any time. A hand tag is not required. The working athlete must be stopped and heading back to the starting box before a teammate may sprint to the working area.

Athletes will start the chipper with 40 Alternating Single Arm DB Snatch. The rep starts with the dumbbell below the level of the waist. This can be from the ground or the hang position. The non-working hand can rest anywhere but must not come in contact with the dumbbell. The rep is complete when the dumbbell is held directly above the shoulder with the athlete’s knees, hip, shoulder, and elbow fully locked out. When alternating hands, the dumbbell must exchange hands at or below the shoulders. Contacting the body with the dumbbell or clean and jerking during the rep is not allowed.

Upon completing 40 SADBS, the athletes will move to complete 40 Wall Ball Shots. The rep starts with the crease of the hip below the top of the knee. The rep is complete when the medicine ball hits the target.

Upon completing 40 WBS, the athletes will move to complete 40 Toes Through Ring. This is performed like Toes to Bar. The rep starts with that athlete hanging from the rings with the feet crossing the plane of the rings. The rep is complete when both feet touch or pass through the rings at the same time. For novice, the rep is complete when the knees cross above the hips at the same time.

Upon completing 40 TTR, the athletes will move to complete 10 Keg Carries (25M). The rep starts when the athlete picks up the keg behind the starting line. The rep is complete when the athlete crosses the 25M line with both feet and the keg. Athletes can only switch out after competing ONE FULL REP of the carry. One full rep is down 25M to the opposite side of the field lane. ALL DIVISIONS WILL USE THE SAME WEIGHT. Athletes may carry the keg any fashion, but must remain in their teams’ lane. Kegs will have handles to assist with the carry. Wearing gloves is recommended. *A good way to practice this is: Go get a keg! Use a sandbag, use another object filled with water or sand, use 1 or 2 (45) lb. plates at your gym.*

Upon completing the 10 Keg Carries, teams will start the second 400M team run. Teams must start the run together after the final Keg Carry is complete. Upon completing the run, athletes will complete the exercises in the opposite order using the same standards.

The score for this event is the time to complete all the reps or the number of reps at the time cap.

Teens Teams of 2

For Time: 10 Min Cap

  • 400M Med Ball Run (Team) 20/14
  • 1 Athlete works at a time:
  • 20 Single Arm Alternating DB Hang Snatch 35/25
  • 20 Wall Ball Shots 20/14
  • 20 Toes Through Rings (F = Ring Hanging Knee Raises)
  • 6 (25m) Keg Carries (100/50 All Divisions)
  • 400M Med Ball Run (Team)
  • 6 (25m) Keg Carries 
  • 20 Toes Through Rings
  • 20 Wall Ball Shots
  • 20 Single Arm Alternating DB Hang Snatch 

Description and Standards

The workout begins with BOTH athletes in the starting corral of the run. ONE athlete will carry the med ball. At the call of 3, 2, 1, go! both athletes will begin the 400M run with the med ball. Athletes can switch out the med ball carry at any time during the run. Upon their return to the competition field, the athletes will return to their designated lane to begin the chipper. Both athletes must return from the run before starting the next exercise.

One athlete will work at a time from here until the start of the second run. Non-working athletes will remain in the starting box approximately 25M from the working athlete. Athletes can switch out at any time. A hand tag is not required. The working athlete must be stopped and heading back to the starting box before a teammate may sprint to the working area.

Athletes will start the chipper with 20 Alternating Single Arm DB Snatch. The rep starts with the dumbbell below the level of the waist. This can be from the ground or the hang position. The non-working hand can rest anywhere but must not come in contact with the dumbbell. The rep is complete when the dumbbell is held directly above the shoulder with the athlete’s knees, hip, shoulder, and elbow fully locked out. When alternating hands, the dumbbell must exchange hands at or below the shoulders. Contacting the body with the dumbbell or clean and jerking during the rep is not allowed.

Upon completing 20 SADBS, the athletes will move to complete 20 Wall Ball Shots. The rep starts with the crease of the hip below the top of the knee. The rep is complete when the medicine ball hits the target.

Upon completing 20 WBS, the athletes will move to complete 20 Toes Through Ring. This is performed like Toes to Bar. The rep starts with that athlete hanging from the rings with the feet crossing the plane of the rings. The rep is complete when both feet touch or pass through the rings at the same time. For females, the rep is complete when the knees cross above the hips at the same time.

Upon completing 20 TTR, the athletes will move to complete 6 Keg Carries (25M). The rep starts when the athlete picks up the keg behind the starting line. The rep is complete when the athlete crosses the 25M line with feet and keg. Athletes can only tag out after competing ONE FULL REP of the carry. One full rep is down 25M to the opposite side of the field lane. ALL DIVISIONS WILL USE THE SAME WEIGHT. Athletes may carry the keg any fashion, but must remain in their teams’ lane. Kegs will have handles to assist with the carry. Wearing gloves is recommended. *A good way to practice this is: Go get a keg! Use a sandbag, use another object filled with water or sand, use 1 or 2 (45) lb. plates at your gym.*

Upon completing the 6 Keg Carries, teams will start the second 400M team run. Teams must start the run together after the final Keg Carry is complete. Upon completing the run, athletes will complete the exercises in the opposite order using the same standards.

The score for this event is the time to complete all the reps or the number of reps at the time cap

Kids Teams of 2

AMRAP 10

  • 400M Team Run
  • THEN AMRAP
  • 1 Athlete works at a time:
  • 20 Single Arm Alternating DB Hang Snatch 
  • 20 Medicine Ball Squats
  • 20 Sit Ups
  • 4 DB Overhead Walking Lunge

Scaling Key:

  • 8-10: Dumbbell 10, Medicine Ball 14
  • 11-13: Dumbbell 15, Medicine Ball 30

Description and Standards

The workout begins with BOTH athletes in the starting corral of the run. At the call of 3, 2, 1, go! both athletes will begin the 400m run. Upon their return to the competition field, the athletes will return to their designated lane to begin the chipper. Both athletes must return from the run before starting the next exercise.

One athlete will work at a time from here. Non-working athletes will remain in the starting box approximately 25M from the working athlete. Athletes can switch out at any time. A hand tag is not required. The working athlete must be stopped and heading back to the starting box before a teammate may sprint to the working area.

Athletes will start the AMRAP with 20 Alternating Single Arm DB Snatch. The rep starts with the dumbbell below the level of the waist. This can be from the ground or the hang position. The non-working hand can rest anywhere but must not come in contact with the dumbbell. The rep is complete when the dumbbell is held directly above the shoulder with the athlete’s knees, hip, shoulder, and elbow fully locked out. When alternating hands, the dumbbell must exchange hands at or below the shoulders. Contacting the body with the dumb bell or clean and jerking during the rep is not allowed.

Upon completing 20 SADBS, the athletes will move to complete 20 MB Squats. The rep starts with the crease of the hip below the top of the knee. The rep is complete when the athlete stands with knees and hips full extended with the medicine ball.

Upon completing 20 MB Squats, the athletes will move to complete 20 Sit Ups. This will be done without an ab mat. The rep starts with the athlete on their back and shoulders touching the ground. The rep is complete when the athlete sits up and shoulder cross the plane of the hips.

Upon completing 20 Sit Ups, the athletes will move to complete 4 DB Overhead walking Lunges (25M). The rep starts when the athlete holding the Dumb bell overhead behind the starting line. The athlete must move to the opposite line while touching each knee to the grass in a lunge step. Athletes can step to or step through during lunges. The rep is complete when the athlete crosses the 25M line with both feet and dumb bell above head. Athletes can tag out at any time. They may tag out mid rep/field if needed.

Upon completing the 4 DB Overhead Walking Lunges, teams will continue the AMRAP using the same standards.

The score for this event is the total number of reps at the time cap.