FacebookTwitter


XTREME TOP BOX

April 28th & 29th Philadelphia, Pa

Register Now!

Xtreme Top Box 2015 WODs

2015 XtremeTop Box WODs

Complete Workouts Released: 2015 Xtreme Top Box Throwdown
Day 1 WODs: Super Teams:

Event 1A:
1RM Clean ladder build + Max Over Bar Burpees with remaining time
• Team will consist of 3 males + 3 females of the team's choice (not any team members from 1B)
• There will be 2 athletes moving at the same time ascending the ladder until they reach their max weight, 1 male, 1 female
• 1 male/1 female will complete 5 minutes then next M/F pair will begin their 5 minutes, etc, total station time 15 minutes
• Score will be combined team max weight + burpees

Event 1B:
1RM Clean & Jerk
Bars will be set up in a ladder format - Athletes DO NOT have to lift every bar in ladder to reach 1 Rep Max.
• Team picks which 2 M/F they want to do Event 1B and the remaining 3M/F do 1A
• Team will consist of 2 males + 2 females of the team's choice


• There will be 2 athletes moving at the same time, 1 male, 1 female
• 1 male/1 female will complete 5 minutes then next M/F group will begin their 5 minutes, total station time 10mins
• Score will be combined team max weight

Event 2: Frantastic Voyage
Entire Team Working Together – Score is Total Time. (50 minute max time)
• Male/Female paired together
• Five total male/female pairs per Super-Team
• Five total rounds for time with each male/female pair completing one round each.
• First male/female pair start at the same time with a complete round of Fran (21,15,9) Pull-ups and Thrusters RX’s for male and female. (95# / 65#)
• Once both athletes complete the Fran workout they will pick up a 45# Bar with two 25# bumpers (total 95 lbs) and run 200 meters (100/m out and 100/m back).
• The bar must be held in tandem by the male/female pair, but can be carried in any manner the pair chooses while they run the 200 meters, but both must maintain at least one hand or arm on the bar or bumper at all times once the bar is lifted off the ground.
• Once the 200 meter run is completed the first male/female pair will return the bar to its starting place then run and tag the next male/female pair behind to cones/line to begin the next round. This rotation continues until all five rounds are completed by each of the five male/female pairs.
• The event is completed when the final male/female pair complete the 200 meter run and place the bar in its place and both athletes cross the finish line.
• NOTE: Start and Finish Line will be 10 feet from the barbell and the barbell will be between the starting/finishing line and the Pull-Up bar.
• Bonus Points added to team overall score for fastest individual Fran time male/female individual 1,2,3 place.

Event 3:
4000m Relay Run
• Each member runs 400m then tags partner. Must alternate male/female runners.
• Entire team runs.
• Score is total time to complete run.

Event 4: Four Seasons AMRAP
4a) 4min AMRAP: KB Swings (55/35)
4b) 4min AMRAP: Box Over Jumps (24/20) May jump on top of box first.
4c) 4min AMRAP: Wallball Shots (20/10ft target)
4d) 4min AMRAP: Pull-ups - Chin over the bar
• 1 person working/moving at a time within each station
• Teams must rotate in order.
• 4a begins with one all female team of 2.
• 4b begins with one all female team of 3.
• 4c begins with one all male team of 2.
• 4d begins with one all male team of 3.
• After 4:00 Cap, 1:00 rest/transition for teams to rotate.
• Score is total combined reps for all members across all stations.

Day 1 WODs: Three Person Teams:

Event 1 A:
1RM Clean Ladder Build + Max Over Bar Burpees with remaining time
• There will be 1 athlete moving at a time
• 1 team member will complete 5 minutes then next partner will begin their 5 minutes, etc, total station time 15 minutes
• Score will be combined team max weight + burpees
Event 1 B:
1RM Clean & Jerk
Bars will be set up in a ladder format - Athletes DO NOT have to lift every bar in ladder to reach 1 Rep Max.
• There will be 1 athlete moving at a time.
• 1 athlete will complete 5 minutes to 1 RM STOH then next athlete will begin their 5 minutes, total station time 15mins
• Score will be combined team max weight.

Event 2:
1200m Relay Run
• Each member runs 400m then tags partner.
• Entire team runs 400 meters each.
• Score is total time to complete 1200 meter run.

Event 3: Frantastic Voyage
Entire Team Working Together – Score is Total Time. (40 minute max time)
• Three total rounds for time with each athlete completing one round each.
• First athlete will start with complete round of Fran.
• Once the first athlete completes the Fran workout they will pick up (two 55# KB for males or two 35# KB for females) and run 200 meters. (100/m put and 100/m back).
• The KBs can be carried in any manner the athlete chooses while they run the 200 meters, but must maintain both KBs off the ground while running.
• Once the 200 meter run is completed the athlete returns the KBs to their starting place then runs and tags the next athlete behind to cones/line to begin the next round. This rotation continues until all three rounds are completed by each of the three athletes.
• The event is completed when the final athlete in the team completes the 200 meter run and place the KB in its place and crosses the finish line.

Event 4:
4A) 6min AMRAP: Box Over Jumps
4B) 6min AMRAP: Pull-ups (225#/135# Males) (185#/95# Females)
• 1 Team member doing Box Over Jumps. While 2nd teammate holds a 225#/185# DL and 3rd teammate holds a 135#/95# front rack. Teammates must communicate with each to share the loads and Box Over Jumps responsibilities during this AMRAP. After 4A is completed there is a ONE MINUTE rest/transition time for team to move to 4B.
• During 4B 1 Team member performs Pull-up, while 2nd Teammate holds 225#/185# DL and 3rd Teammate holds a 135#/95# front rack. Teammates must communicate with each other to share the loads and Pull-up responsibilities during this AMRAP.
• Score is total combine reps from all team members across all stations 4A plus 4B.

Day 2 WODs: Super Teams:

Event 1 A: 12 min AMRAP (Team A: 3 males & 3 females)
10 Push press (75/55)
10 Stationary Barbell Lunge, Front Rack (75/55)
Sprint 100M
Event 1 B: 12 min AMRAP (Team B: 2 males & 2 females)
10 Power Snatch (115/75)
10 Clean and Jerk (115/75)
5 Bar Muscle Ups
• Athletes must complete all reps of a movement before proceeding to the next movement.
• Team A consists of 3 males/3 females of teams choice
• Team B consists of 2 males/2 females of teams choice
• Relay style for both AMRAPs. Athletes may switch between movements as necessary, as long as the movement order stays consistent.
• 1 athlete moving at a time within each AMRAP
• Score is combined team reps Event 1A + Event 1B.

EVENT 2: “D.T. Riders” Entire Team Working Together - Score is Total Time.
• Team starts at barbells with 2 lines. One Male Line and One Female Line
• Male & Female paired together. Five total male/female pairs per Super-Team
• First Male/Female pair will start with one complete round of DT (12/9/6)
• Once first round of DT is completed the first male/female pair will fireman carry (see note below) the next male/female in line and run 50 meters out and 50 meters back while fireman carrying the next male/female pair to do the second round of DT. This continues until all five rounds of DT are completed and all athletes have completed their round of DT and have fireman carried and athlete the prescribed distance. The last male/female pair will fireman carry the first male/female pair upon completing their round of DT. (NOTE: does not have to be fireman carry. Athlete can carry another athlete anyway they want as long as the athlete being carried does not tough the ground. i.e., piggy back or other method is accepted)
• Time ends when the final male/female pair crosses the finish line after completing their DT round and fireman carrying their athletes across the finish line.
• DT Rider Round is: 12 deadlifts (155/105lbs), 9 hang power cleans (155/105lbs), 6 push jerks (155/105lbs) plus fireman carry next male female pair prescribed distance.
• There will be 2 bars moving at the same time. One male bar and one female bar.
• Bonus points added to team overall score for fastest individual D.T. round male/female individual 1,2,3 place.

Event 3 A: 7mins for 200 Dubs + Max Overhead Squats (95#/65#) with time remaining

• Team will consist of 2 males + 2 females of the team's choice

• There will be 2 athletes moving at the same time, 2 males, 2 females

• Male/Female team will split the jump rope reps however they want, then complete OHS together in remaining time
• Score will be combined OHS reps
Event 3 B: 7mins for 80 KB Snatches (55/35) + Max Rep Back Squats (225#/155#) with remaining time
• KB Snatch (80 Total not alternating)
• No rack for Back Squat. Team can assist with back rack
• Team will consist of 3 males + 3 females of the teams choice (not any team members from A)
• There will be 2 KBs/bars moving at the same time, 1 male bar/KB, 1 female bar/KB
• 3 Males/3 Females will split the KB reps however they want, then complete BS together in remaining time
• Score will be combined team squats.

Event 4: T2B Over The Wall HSPU 50/50 Sprint. 20 minute time cap (score is total time).
• Teams will consist of 1 male/1 female pair working alongside each other
• Male/female pair will sprint 50 meters towards the obstacle wall and complete 10 toes to bar each
• They will then climb over the wall, assisting each other as necessary and sprint 50 meters to other side
• The male/female pair will turn around and sprint back to the obstacle wall, completing 10 handstand push-ups each and jump over the obstacle wall to the starting line and tag the next male/female pair
• Teams of male/female pairs will cycle through until each male/female pair completes the course

Day 2 WODs: 3 Person Teams:

Event 1: “D.T. Riders” Three is the Charm - Score is Total Time.
• 1st athlete starts at barbells with 2nd and 3rd athletes waiting behind the lines/cones.
• First athlete will start with one complete round of DT (12/9/6)
• Once first round of DT is completed the first athlete will fireman carry (see note below) the next athlete in line and run 50 meters out and 50 meters back while fireman carrying the next athlete in line to do the second round of DT. This continues until all three athletes complete one round each of DT and all three athletes have fireman carried the next athlete the prescribed distance. The last athlete will fireman carry the first athlete upon completing their round of DT. (NOTE: does not have to be fireman carry. Athlete can carry another athlete anyway they want as long as the athlete being carried does not touch the ground. i.e., piggy back or other method is accepted)
• Time ends when the final athlete crosses the finish line after completing their DT round and fireman carrying their athletes across the finish line.
• DT Rider Round is: 12 deadlifts (155/105lbs), 9 hang power cleans (155/105lbs), 6 push jerks (155/105lbs) plus fireman carry next male female pair prescribed distance.
• There will be 1 bar moving at the same time.
• Bonus points added to team overall score for fastest individual D.T. round, individual 1,2,3 place.

Event 2 A: 7min AMRAP
10 Toes To Bar
10 Thruster (75/55)

Event 2 B: 7min AMRAP
10 Power Snatch (115/75)
10 Clean and Jerk (115/75)

• Each team member will complete 1 round before switching.
• Relay style for both AMRAPs
• After 7mins, 2min rest then teams will switch
• Score is combined team reps Event 2A + Event 2B

Event 3:
7mins for 80 KB Snatches (55/35) + Max Rep Back Squats (225#/155#) with remaining time
• KB Snatch (80 Total not alternating)
• No rack for Back Squat. Team can assist with back rack
• There will be 1 KBs/bars moving at the same time
• 1 teammate will complete 7mins then next partner will begin their 7mins, etc, total station time 21m
• Score will be combined team back squats.

EVENT 4: 15 minute cap
• One athlete works at a time
• Athlete will sprint 50 meters towards the obstacle wall and complete 15 toes to bar
• Athlete will then climb over the obstacle wall and sprint 50 meters to other side
• Athlete will turn around and sprint back to the obstacle wall, completing 15 handstand push ups and jump over the wall to the starting line
• Teams will cycle through athletes until each teammate completes the course

Our Presenting Sponsor


 

VivaLive Tv is an OTTV platform that streams Live TV over a WiFi or cellular connection. With Over 900 channels from all over the world that provides a wide array of channels for people, anytime and anywhere. Available at your fingertips on your Smart Phone Via the play store and Apple App Store and at home via Roku and Amazon Apps. Viva Provides a Whole New experience to TV, to never miss a thing, anywhere you go. Click on the logo to learn more.

 

 

 

 

Born to WOD