We’re so excited for the Summer Rose Games this year, and even more excited for you to take on the workouts that we have in store for you.
Each team will do 3 workouts. 2 will be completed in heats, and 1 will be a “floater” workout that you can complete at anytime.
Each workout will also give you the option of doing the Community option, or the Competitive option. Community option will have less demanding and less technical movements, while the competitive option will kick things up a notch.
Either option you choose is sure to be a great workout, and remember that all workouts can be modified and tailored to whatever fitness level you’re at. So let’s have some fun with them and support a great cause!
Workout 1: STONEWALL (Competitive option)
AMRAP x 18 MINUTES
Buy in: 400m Partner Med Ball Run
With remaining time…
6 pull ups (P1)
28 American KB Swings (53/35)
6 pull ups (P2)
28 wall balls (20/14)
19 box jump overs (24/20)
69 medball sit ups.
P1 works while P2 rests. Switch as needed.
STONEWALL (Community Option)
AMRAP x 18 MINUTES
Buy in: 400m Partner Med Ball Run
With remaining time…
6 jumping pull ups or ring rows(P1)
28 Russian KB Swings (53/35)
6 jumping pull ups or ring rows (P2)
28 wall balls or wall ball thrusters (20/14)
19 box step overs (24/20)
69 medball sit ups.
P1 works while P2 rests. Switch as needed.
Workout 2: THE PINK TRIANGLE (Competitive)
Time Cap: 12 Minutes
10 Rounds For Time
12 Deadlifts (115/75)
9 power cleans
6 front squats
“You go, I go” – P1 completes one full round, P2 completes next round.
THE PINK TRIANGLE (Community)
Time Cap: 12 Minutes
10 Rounds For Time
9 DB Deadlift
6 DB Power Cleans
3 DB Front Squats or Air Squats
FLOATER WORKOUT: L-“SKI”-B-T (Competitive and Community)
Accumulate 1,000m as fast as you can on the ski erg! Switch as needed.
