‘24 Brawl Workouts
The Sting - Click here to view!
Workout Flow & Notes:
Teammate 1 begins & completes 240ft. Bear Hug Carry then continues immediately to couplet of Echo Bike & DB Snatch. This releases teammate 2 to begin their 120ft. + 240ft. Carry & once completed they can join teammate 1 in the couplet, which in turn releases teammate 3 for their 480ft. Carry. When teammate 2 joins in the ascending couplet, reps & cals can be shared with one teammate working at a time.
After the final 480ft. Carry is completed & for the remainder of the 12:00, the lightest Sandbag must be held (on the back, shoulder, or in a Bear Hug) by one teammate in order for reps and/or cals to be completed. To be crystal clear, work stops if the bag is dropped.
Scaled & Master’s:
240ft. w/ 100/75 - 120ft. w/ 100/75 and 240ft. w/ 75/50 - 480ft. w/ 75/50
35/20 Dumbbell
75/50 Bag Hold
Treat Yo Self - Click here to view!
Workout Flow & Notes:
2 Teammates start outside the Yard in their designated parking spot, with 3rd teammate remaining inside. At go, the first 500m Run begins with 2 teammates, each holding one end of a Drag Rope, while the 3rd teammate completes 12 Wall Walks. Once their Wall Walks are completed, the 3rd teammate heads outside to wait on the runners to return. Then, the running partners will switch & another teammate will head inside to complete 18 Burpee Pull-ups (or Bar Muscle-ups) during the next 500m Run.
This pattern continues until all 2,000m (4 Runs) have been completed. Once all teammates return inside, they begin an AMRAP of 9 Bar Facing Burpees (all teammates, synchronized at the bottom) and 15 Barbell Lunges (Front or Back Rack) for the remainder of the 18:00. During the Barbell Lunges, one teammate must complete 9 T2B while other two teammates share Lunge reps with one person working at a time.
Scaled & Master’s:
1st Run : 18 Wall Crawls
2nd Run : 18 Burpees & 18 Jumping Pull-ups
3rd Run : 24 Knees to Chest
4th Run : 30 Jumping Pull-ups
95/65 Lunges
Knees to Chest during Lunges
Islands in the Stream - Click here to view!
Workout Flow & Notes:
Teammate 1 begins by completing a 14/11 Cal Ski, then proceeds to complete 8 Clean & Jerks. Once the Ski opens, teammate 2 completes their Ski & subsequent Clean & Jerks. If all teammates complete this waterfall-style combo before the round’s assigned time cap, they increase the barbell weight & rest until the next round begins.
A teammate coming off the Ski cannot begin their Clean & Jerks until the teammate currently lifting completes their assigned reps. Teams will have the ability to “rely on each other” as weights get heavier, allowing a stronger lifter to pinch hit.
Example: Teammate 1 successfully completes their Ski & 2 Clean & Jerks at 225/145. Teammate 2 completes their Ski, but then misses two attempts on their first Clean & Jerk. After Teammate 3 completes their Ski, they may 1) perform 5 Deadlifts, 2) complete Teammate 2’s reps, then 3) complete their own 2 Clean & Jerks to complete the round. If this work is completed in 3:15, they add weight & advance.
In a pinch hitting scenario, all 3 teammates are still required to Ski; however, the team’s barbell reps can be shared or given in totality to the strongest lifter of the group. If the first teammate in the order, for example, proactively decides to pinch hit the next teammate’s reps, they are required to complete their own reps first, then 5 Deadlifts before beginning their teammate’s reps.
Scaled & Master’s:
8 @ 75/55
5 @ 95/65
3 @ 115/75
2 @ 135/85
1 @ 155/95
1 @ 185/115
Email us here if you have questions on format or flow that we can clarify; more importantly, we’re more than happy to work together if you need further modification so you can participate in the fitness & fellowship.
