Masters Fitness Collective

Workout movement
Elite-
30-59:
50’ Hand stand walk (25’ unbroken sections 30-49; 5’ controlled increments 50+)
50 Frevo rope single crossovers
50’ Hand stand walk (25’ unbroken sections 30-49; 5’ controlled increments 50+)
60+
100’ bear crawl (or 25’ handstand walk in 5’ controlled increments)
25 Frevo Rope Single Crossovers
100’ bear crawl (or 25’ handstand walk in 5’ controlled increments)

RX-
30-44:
50’ Hand stand walk (controlled 5’ increments)
50 Frevo Rope single crossovers
50’ Hand stand walk (controlled 5’ increments)

45-54:
25’ handstand walk (controlled 5’ increments)
50 Frevo Rope single crossovers
25’ handstand walk (controlled 5’ increments)

55+:
100’ bear crawl
100 Frevo Rope single unders
100’ bear crawl

Workout movement
30-59
Chop it down
50 cal row
50 db s2oh (70/50) – (50/35)
50 WBS (30/20 to 10/9’) – (20/14 to 10/9)
50 ttb
50 WBS (30/20 to 10/9’) – (20/14 to 10/9)
50 DB box step overs (70/50) – (50/35)
50 cal row

60+
40 cal row
40 db s2oh (50/35)
40 WBS (20/14 to 10/9’)
40 ttb
40 WBS (20/14 to 10/9’)
40 DB box step overs (50/35)
40 cal row

Workout movement
Elimination Style:
0:00 – 1:15 – Round 1 50 Yard Swim
(Cut to top 16)
2:30 – 3:45 – Round 2
(Cut to top 12)
3:45 – 5:00 – Round 3
(Cut to top 8)
5:00 – 6:15 – Round 4
(Cut to top 4)
6:15 – 7:30 – Round 5
(Rank by order of finish)

For 55+
0:00 – 1:30 – Round 1 50 Yard Swim
(Cut to top 12)
1:30 – 3:00 – Round 2
(Cut to top 8)
3:00 – 4:30 – Round 3
(Cut to top 4)
4:30 – 6:00 – Round 4
Atlas
Workout movement
30-44: Elite & RX
1 mile run
1 mile run w/sandbag (70/50) / (50/30)
1 mile run

45-54: Elite & RX
1 mile run
1 mile run w/sandbag (50/30) / (30/20)
1 mile run

55-59: Elite
1 mile run
1 mile run w/sandbag (30/20)
1 mile run
55-59: RX
1 mile run
1 mile run w/sandbag (30/20)

60+: Elite
1 mile run
1 mile run w/sandbag (20/14)
60+: RX
800m run
800m run w/sandbag (20/14)

Notes: Run 60+ ELITE and 55+RX in the same heat = 800m laps vs mile laps.

Workout movement
30-49:
P1- 800m run unweighted
P2- 1 mile run w/ sandbag (70/50)
P1- 1 mile run w/ sandbag (70/50)
P2- 800m run unweighted

50-59:
P1- 800m run unweighted
P2- 1 mile run w/ sandbag (50/30)
P1- 1 mile run w/ sandbag (50/30)
P2- 800m run unweighted

60+
P1- 800m run unweighted
P2- 1 mile run w/ sandbag (30/20)
P1- 1 mile run w/ sandbag (30/20)
P2- 800m run unweighted

Workout movement
Elimination Style:
0:00 – 1:15 – Round 1 50 Yard Swim
(Cut to top 16)
2:30 – 3:45 – Round 2
(Cut to top 12)
3:45 – 5:00 – Round 3
(Cut to top 8)
5:00 – 6:15 – Round 4
(Cut to top 4)
6:15 – 7:30 – Round 5
(Rank by order of finish)

For 55+
0:00 – 1:30 – Round 1 50 Yard Swim
(Cut to top 12)
1:30 – 3:00 – Round 2
(Cut to top 8)
3:00 – 4:30 – Round 3
(Cut to top 4)
4:30 – 6:00 – Round 4
(Rank by order of finish)

Workout movement
8 minute AMRAP
You Go- I Go
50 RX Frevo Doubleunders
15 DB Thrusters (50/35) 60+ (35/25)

“Speed Kills” (A)
Workout movement
5 Rounds: Two Scores A&B
30-49: Elite & RX
Against a 2 min clock with 1 min reset:
(12/9) / (10/8) cal Echo Bike
(6) / (5/3) BMU
3 Snatches (max 4 attempts)

50-54: Elite & RX
Against a 2 min clock with 1 min reset:
(10/8) / (8/6) cal Echo Bike
(5/3) BMU / (8) C2B’s
3 Snatches (max 4 attempts)

55+: Elite & RX
Against a 2 min clock with 1 min reset:
(8/6) / cal Echo Bike
Either 3/2 BMU or 10/7 CTB / (8) Chin over bar pull ups
3 Snatches (max 4 attempts) / 3 Cleans (max 4 attempts)

“Speed Kills” (B)
Workout movement
5 Rounds: Two Scores A&B
30-49: Elite & RX
Against a 2 min clock with 1 min reset:
(12/9) / (10/8) cal Echo Bike
(6) / (5/3) BMU
3 Snatches (max 4 attempts)

50-54: Elite & RX
Against a 2 min clock with 1 min reset:
(10/8) / (8/6) cal Echo Bike
(5/3) BMU / (8) C2B’s
3 Snatches (max 4 attempts)

55+: Elite & RX
Against a 2 min clock with 1 min reset:
(8/6) / cal Echo Bike
Either 3/2 BMU or 10/7 CTB / (8) Chin over bar pull ups
3 Snatches (max 4 attempts) / 3 Cleans (max 4 attempts)

Workout movement
For Time:
60/40 cal ski
30 worm squats
30 worm clean and jerks
30 Synchro worm burpees
60/40 cal ski

Break up however you want. No tagging necessary. Burpees lateral to the worm
120# and 150# worms for all divisions

Workout movement
For Load:
P1: 6 minutes to a 1 RM snatch

1 minute reset

P2: 6 minutes to a 1 RM clean and jerk

Workout movement
For Time
30-44: Elite & RX
4/3 legless rope climbs / 4/3 rope climbs
12 thrusters (175/115) / 12 thrusters (155/105)
3/2 legless rope climbs / 3/2 rope climbs
9 Thrusters (175/115) / 9 thrusters (155/105)
2/1 legless rope climbs / 2/1 rope climbs
6 Thrusters (175/115) / 6 thrusters (155/105)

45-54: Elite & RX
4/3 legless rope climbs / 4/3 rope climbs
12 thrusters (155/105) / 12 thrusters (115/85)
3/2 legless rope climbs / 3/2 rope climbs
9 Thrusters (155/105) / 9 thrusters (115/85)
2/1 legless rope climbs / 2/1 rope climbs
6 Thrusters (155/105) / 6 thrusters (115/85)

55-59: Elite & RX
4/3 rope climbs / 2/1 rope climbs
12 thrusters (115/85) / 12 thrusters (95/65)
4/3 rope climbs / 2/1 rope climbs
9 thrusters (115/85) / 9 thrusters (95/65)
4/3 rope climbs / 2/1 rope climbs
6 thrusters (115/85) / 6 thrusters (95/65)

60+: Elite & RX
4/3 rope climbs / 5/4 Rope Up/Downs
12 thrusters (95/65) / 12 thrusters(75/55)
3/2 rope climbs / 4/3 Rope Up/Downs
9 Thrusters (95/65) / 9 thrusters (75/55)
2/1 rope climbs / 3/2 Rope Up/Downs*
6 Thrusters (95/65) / 6 thrusters (75/55)
*heels on the ground and just climb with arms until standing straight up. Judging- hips fully extended at the top. Shoulder blades touch the ground on the descent.

30-54 M/F RX/Elite
Workout movement
Elite:
30-49:
50/35 cal ski
30 deadlifts (225/155)
20 burpee box jump overs (30/24)
30 Deadlifts (225/155)
50/35 cal ski

50-54
40/30 cal ski
30 deadlifts (185/125)
20 burpee box jump overs (24/20)
30 deadlifts (185/125)
40/30 cal ski
RX:
30-49:
50/35 cal ski
30 deadlifts (205/145)
20 burpee box jump overs (30/24)
30 deadlifts (205/145)
50/35 cal ski

50-54
40/30 cal ski
30 deadlifts (185/125)
20 burpee box jump overs (24/20)
30 deadlifts (185/125)
40/30 cal ski

Workout movement
For Time:
30-39
40 calorie Echo
50’ worm lunge
60 CTB
30 calorie Echo
50’ worm lunge
20 bar muscle ups
20 calorie Echo
50’ worm lunge
8 legless rope climbs
50’ worm lunge
40-49
40 calorie Echo
50’ worm lunge
60 CTB
30 calorie Echo
50’ worm lunge
20 bar muscle ups
20 calorie Echo
50’ worm lunge
8 rope climbs
50’ worm lunge
50-59
40 calorie Echo
50’ worm lunge

60 pullups
30 calorie Echo
50’ worm lunge
40 chest to bar
20 calorie Echo
50’ worm lunge
8 rope climbs
50’ worm lunge
60+
35 calorie Echo
50’ worm lunge
60 pullups
25 calorie Echo
50’ worm lunge
30 pullups
15 calorie Echo
50’ worm lunge
8/6 rope climbs
50’ worm lunge

Workout movement
Two Scores: A&B
Elite:
30-54
1k row
50 toes to bar
100’ KB walking lunge (53/35)

55+
1k/800m row
30 TTB
100’ KB walking lunge (35/26)

RX:
35-44
1k row
50 toes to bar
100’ KB walking lunge (53/35)

45-54
1k row
30 TTB
100’ walking lunge (35/26)

55+
800/700m row
30 knee raises
200’ unweighted walking lunge

Workout movement
For Time:
80 follow the leader box jump overs
40 synchro single arm devils press (50/35)
100’ hand stand walk (50’ sections, follow the leader style. 5’ increments under control)