Flex Events

Flex On the Beach/Workouts

2019 Workouts:

Rx Event 1 

0:00 – 10:00

Female “A” will find a 1RM Squat Snatch

Female “B” will find a 1RM Squat Clean

 

10:00 – 20:00

Male “A” will find a 1RM Squat Snatch

Male “B” will find a 1RM Squat Clean

 

Rx Event 2

For time:

Male A and Female A – 30 Kettlebell Swing

Male B and Female B – 30 Kettlebell Swing

**Team Shuttle Sprint**

Male A and Female A – 20 Kettlebell Swing

Male B and Female B – 20 Kettlebell Swing

**Team Shuttle Sprint**

Male A and Female A – 10 Kettlebell Swing

Male B and Female B – 10 Kettlebell Swing

**Team Shuttle Sprint**

 

Male KB = 70lbs

Female KB = 53lbs 

 

WORKOUT NOTES:
Swings do NOT need to be synchro.

These are American Kettlebell Swings 

All 4 teammates must finish their swings each round before beginning their team shuttle sprint.  

The team shuttle sprint must be completed before the kettlebell is advanced to the next box. 

This is an advancement workout – meaning you will start on one side of the field and be advancing your kettlebells across the field to the finish line throughout the workout. This will allow spectators to see who’s in the lead and will also create a need for communication and strategy. The sprint will become shorter with each advancement across the field and finish with the team carrying their kettlebells across the finish line. 

 

Rx EVENT 3

For time:

25 Synchro Burpees over line

50 Double Under (each) 

50 Bar Muscle Ups (split as needed)

25 Synchro Burpees over line

50 Double Under (each)

100 Toes-to-Bar (split as needed)

 

WORKOUT NOTES:

All 4 athletes chest must be on the ground at the same time for the rep to be considered “synchro”, the athletes may get up and over the line while out of synch as long as they all are on the ground together before standing each rep. 

One athlete will be allowed on the platform at a time. 

One athlete will do the double under’s at a time while the other three teammates rest on the sand.

It does NOT matter who does the gymnastics movements. The reps may split however needed to get the work done. 

 

Scaled & Masters Event 1

0:00 – 10:00

Female “A” will find a 1RM Hang Power Snatch

Female “B” will find a 1RM Hang Power Clean

 

10:00 – 20:00

Male “A” will find a 1RM Hang Power Snatch

Male “B” will find a 1RM Hang Power Clean

 

Scaled & Masters Event 2

For time:

Male A and Female A – 30 Kettlebell Swing

Male B and Female B – 30 Kettlebell Swing

**Team Shuttle Sprint**

Male A and Female A – 20 Kettlebell Swing

Male B and Female B – 20 Kettlebell Swing

**Team Shuttle Sprint**

Male A and Female A – 10 Kettlebell Swing

Male B and Female B – 10 Kettlebell Swing

**Team Shuttle Sprint**

 

Male KB = 53lbs

Female KB = 35lbs

 

WORKOUT NOTES:

Swings do NOT need to be synchro. 

These are American Kettlebell Swings 

All 4 teammates must finish their swings each round before beginning their team shuttle sprint.  

The team shuttle sprint must be completed before the kettlebell is advanced to the next box. 

This is an advancement workout – meaning you will start on one side of the field and be advancing your kettlebells across the field to the finish line throughout the workout. This will allow spectators to see who’s in the lead and will also create a need for communication and strategy. The sprint will become shorter with each advancement across the field and finish with the team carrying their kettlebells across the finish line. 

 

Scaled & Masters Event 3

For time:

25 Synchro Burpees over line

100 Single Under OR 35 Double Under (each) 

50 Burpee Pull-ups (split as needed)

25 Synchro Burpees over line

100 Single Under OR 35 Double Under (each)

100 Hanging Knees Raises (split as needed)

 

WORKOUT NOTES:

All 4 athletes chest must be on the ground at the same time for the rep to be considered “synchro”, the athletes may get up and over the line while out of synch as long as they all are on the ground together before standing each rep. 

You do NOT need to dead-hang before each pull-up on the burpee pull-ups. The athlete begins each rep with a burpee and may jump and pull sequentially as long as their chin clears the bar. 

One athlete will be allowed on the platform at a time. 

One athlete will do the jump rope at a time while the other three teammates rest on the sand.

Scaled athletes will have the choice of doing Double Under’s or Single Under’s. All 4 athletes will tell their judge before the workout starts and will have to stick with their decision regardless of mid-workout performance. 

It does NOT matter who does the gymnastics movements. The reps may split however needed to get the work done.



Friends of Flex