PHOENIX UNBROKEN 2019 — WORKOUTS

 WOD 1

Jerk Ladder + Max Out Strength Event

Teams of two will work their way through a set (8 station) jerk ladder in 12 minutes. Once preset weights are complete, athletes will use the remaining time to max out their jerk. 


DIVISION 1 WEIGHT STATIONS:

MALE: 135/165/185/205/225/245/265/275

FEMALE: 95/115/125/135/150/165/175/185

DIVISION 2 WEIGHT STATIONS:

MALE: 95/115/135/145/155/165/175/185

FEMALE: 65/75/85/95/105/115/125/135

STANDARDS:

  • Shoulder to overhead - must be done from the front rack position

  • Athletes must drop bar from top of the movement onto the floor, either clean up to rerack weight or use partner to pick up bar - ANY RERACKING ONTO SHOULDERS WILL RESULT IN NO REP

  • The only way you can max out is by successfully completing all prior weight stations

  • Minimum work requirement is completing one shoulder to overhead per athlete - score is combined highest weight of team

  • Both athletes DO NOT have to hit each weight in order to progress to next weight station

  • GOOD REPS equal full lock out at hips and elbows

  • If tie break is needed to determine winner, tie break is TIME IT TOOK TO COMPLETE LADDER OR TIME OF HEAVIEST COMPLETED LIFT

 

WOD 3

“DEATH GRIP” — GRAND FINALE CHIPPER EVENT!

Our biggest advice: hang on as long as you can! And if you were around for last years competition, you may recognize the last movement!


ALL ATHLETES WILL COMPLETE in a 15 minute time cap:

DIVISION 1:

10 SYNCHRO Toes to Bar
120 Hang Power Cleans (95/65)
10 SYNCHRO T2B
90 Box Jump Overs (24/20)
10 SYNCHRO T2B
60 ALTERNATING DB Snatch (50/35)
10 SYNCHRO T2B
30 DB Box Step Overs (50/35)
10 SYNCHRO T2B

DIVISION 2:

10 SYNCHRO Hanging Knee Raises
120 Hang Power Cleans (65/45)
10 SYNCHRO Hanging Knee Raises
90 Box Step Ups (20/20)
10 SYNCHRO Hanging Knee Raises
60 Alternating DB Snatch (35/25)
10 SYNCHRO Hanging Knee Raises
30 DB Box Step Overs (35/25)
10 SYNCHRO Hanging Knee Raises

WOD 2

“TWISTED SISTERS”

Teams of two will complete Twisted Sisters - our take on girl workouts Fran, Diane and Karen!


10 rounds for time / 5 rounds per partner
TIME CAP: 18 minutes

DIVISION 2:
25' foot wheel barrel walk w partner + sprint back to starting line
25' D-Ball toss + throw (#70/50)
15 wall balls (#14/10)
9 jumping pull-ups 
25' D-Ball carry 

DIVISION 1:
50' foot wheel barrel walk w partner
25' D-Ball toss + throw (#100/70)
15 wall balls (#20/14)
9 pull-ups 
25' D-Ball carry 

  • Partner 1 will wheel barrel walk partner 2 by ankles across 25' mark, will turn them around and walk them back. Once hands have crossed starting line, partner 1 will drop partner 2 and partner 2 will complete 1 round of the workout. Once partner 2 has crossed starting line with D-Ball, partner 2 will pick up partner 1 by ankles and start their round. **FOR D2 athletes, you will complete 25' walk, release partner and partner will sprint back to starting line to pick up D-Ball for toss + throw

  • D-Ball for toss and throw must fully cross 25' mark before starting wall balls

  • D-Ball must be carried in front of body (not on shoulders or behind the back) for the carry back to starting line

  • Jumping pull-up can be done from the floor or from a box. The bar cannot be any lower than 6 inches from the athletes head

  • Wall ball target height is 10' for men and 9' for women across both divisions. Each lane will be set up with bar as well as wall ball target

WOD 4

FLOATER – SHORT & SWEET



6 MINUTE AMRAP:
4 burpees over bar
6 Power Snatch (D1: #95/65 / D2: KBS (35/26)

STANDARDS:

  • Workout will start with burpees over the bar straight into 6 power snatches for D1. D2 will complete 6 American Kettlebell Swings

  • Partners will go one at a time (you go I go style) completing rounds and complete as many rounds as possible in 6 minutes

  • Kettlebell standards are full lock out of legs, hips and arms at top of movement (kettlebell is to be in line with the heel overhead)

  • Power Snatch standards are bar must touch floor at each rep and must travel to overhead in one movement. Legs, hips and arms must be in full lockout before bringing bar back down to floor. Bar must be caught above parallel. You cannot squat snatch.

  • Burpee standard is chest must touch the floor every repetition and jump over bar with both feet leaving the floor at the same time. D2 may step over kettlebell if necessary. Hips do not have to reach full extension when jumping over bar

*SPECTATORS: You can do this workout as well! $20 donation gets you on the leaderboard! After athletes register their time at athlete check in, you can do this WOD throughout the entire competition!

WOD 5

FUNDRAISING!!!! — THE MOST IMPORTANT WOD

This year we are asking you to fundraise as an event. Just like your other workouts, you will be scored for how much money you are able to raise! Make sure you register through the Phoenix Unbroken website and create your fundraising page! Share it on your social media/Facebook/Instagram LINK IN BIO, send it to everyone in your email address book, group chat it to everyone you love. Your network reaches farther than you think and everyone is touched by addiction whether that is personal or through a loved one or through someone they know. We of course aren't asking you to raise a million dollars (if you do, heck that's great!) - what we are asking for is that you ask for a dollar, $10, $100. One dollar can go a long way, and we want our community to stay alive. That is through you and your contribution. Scoring for fundraising will end at the FINAL workout. You have until the chipper event on competition day to get in your fundraising!!!! Top $ raised will be 1st place, next in line will be 2nd place and so on. Make that money!!!!