Yallowina brings you Gorilla where athletes will be tested on their conditioning and gymnastics capacity under fatigue. Athletes will utilize the entire 180′ field in this workout and race from movement to movement. See below for workout variations, standards and workout flow.
WORKOUT INFO BY DIVISION
“Gorilla”
For Max Reps
9:00 AMRAP
Round 1
20 Alternating DB Snatch (70/50)
12 Burpee Wall Getover
20 Pull-Ups
Round 2
20 Alternating DB Snatch (70/50)
12 Burpee Wall Getover
15 CTB
Round 3
20 Alternating DB Snatch (70/50)
12 Burpee Wall Getover
10 BMU
Notes & Flow
At 3.2.1.go, athletes will run across the field to the DB’s. The DB’s will sit 135′ from the starting line. After reaching the DB’s athletes, will complete 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the first round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the second round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
Should the athlete complete all three rounds before the 9:00 mark, the athlete will restart the workout from round 1.
The score is the total reps completed in 9 minutes. There is no tiebreak for this workout.
Movement Standards
Alternating DB Snatch – This is a standard alternating DB snatch. The movement begins with the DB on the ground. In one motion, the athlete will move the DB to the ground to the locked out position overhead. Clean and jerking or pausing during the movement will result in a no rep. A rep is credited when the arm is fully locked out and in line with the head with hips and knees fully extended. Athletes can not transition to the opposite hand until the working arm is fully locked out. Following the lockout, athletes can transition the dumbbell in any manner. At the bottom of the movement, both heads of the DB must touch the ground. The non-working hand can not make contact with the body during any part of the movement.
Burpee Wall Get-Overs – Athletes must face the wall (similar to a bar-facing burpee). Athletes can step or jump down and up from the burpee. Athletes chest and thighs must make contact with the ground at the bottom of the movement. Athletes can use any method to get over the wall. A rep is complete once an athlete moves from one side of the wall over to the other side of the wall and both feet hit the ground. Athletes must go over the wall and not around.
Pull-Ups – The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
CTB – The athlete’s chest must make contact with the bar at or below the collarbone. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
BMU – The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
*The height of the wall will be between 30-48″. Each lane will feature one step up pad and one step up peg. Only one step up pad can be used per lane.*
“Gorilla”
For Max Reps
9:00 AMRAP
Round 1
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
20 Pull-Ups
Round 2
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
15 CTB
Round 3
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
10 BMU
Notes & Flow
At 3.2.1.go, athletes will run across the field to the DB’s. The DB’s will sit 135′ from the starting line. After reaching the DB’s athletes, will complete 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the first round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the second round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
Should the athlete complete all three rounds before the 9:00 mark, the athlete will restart the workout from round 1.
The score is the total reps completed in 9 minutes. There is no tiebreak for this workout.
Movement Standards
Alternating DB Snatch – This is a standard alternating DB snatch. The movement begins with the DB on the ground. In one motion, the athlete will move the DB to the ground to the locked out position overhead. Clean and jerking or pausing during the movement will result in a no rep. A rep is credited when the arm is fully locked out and in line with the head with hips and knees fully extended. Athletes can not transition to the opposite hand until the working arm is fully locked out. Following the lockout, athletes can transition the dumbbell in any manner. At the bottom of the movement, both heads of the DB must touch the ground. The non-working hand can not make contact with the body during any part of the movement.
Burpee Wall Get-Overs – Athletes must face the wall (similar to a bar-facing burpee). Athletes can step or jump down and up from the burpee. Athletes chest and thighs must make contact with the ground at the bottom of the movement. Athletes can use any method to get over the wall. A rep is complete once an athlete moves from one side of the wall over to the other side of the wall and both feet hit the ground. Athletes must go over the wall and not around.
Pull-Ups – The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
CTB – The athlete’s chest must make contact with the bar at or below the collarbone. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
BMU – The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
*The height of the wall will be between 30-48″. Each lane will feature one step up pad and one step up peg. Only one step up pad can be used per lane.*
“Gorilla”
For Max Reps
9:00 AMRAP
Round 1
20 Alternating DB Snatch (35/25)
12 Burpee Wall Getover
15 Pull-Ups
Round 2
20 Alternating DB Snatch (35/25)
12 Burpee Wall Getover
10 Pull-Ups
Round 3
20 Alternating DB Snatch (35/25)
12 Burpee Wall Getover
5 Pull-Ups
Notes & Flow
At 3.2.1.go, athletes will run across the field to the DB’s. The DB’s will sit 135′ from the starting line. After reaching the DB’s athletes, will complete 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the first round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the second round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
Should the athlete complete all three rounds before the 9:00 mark, the athlete will restart the workout from round 1.
The score is the total reps completed in 9 minutes. There is no tiebreak for this workout.
Movement Standards
Alternating DB Snatch – This is a standard alternating DB snatch. The movement begins with the DB on the ground. In one motion, the athlete will move the DB to the ground to the locked out position overhead. Clean and jerking or pausing during the movement will result in a no rep. A rep is credited when the arm is fully locked out and in line with the head with hips and knees fully extended. Athletes can not transition to the opposite hand until the working arm is fully locked out. Following the lockout, athletes can transition the dumbbell in any manner. At the bottom of the movement, both heads of the DB must touch the ground. The non-working hand can not make contact with the body during any part of the movement.
Burpee Wall Get-Overs – Athletes must face the wall (similar to a bar-facing burpee). Athletes can step or jump down and up from the burpee. Athletes chest and thighs must make contact with the ground at the bottom of the movement. Athletes can use any method to get over the wall. A rep is complete once an athlete moves from one side of the wall over to the other side of the wall and both feet hit the ground. Athletes must go over the wall and not around.
Pull-Ups – The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
*The height of the wall will be between 30-48″. Each lane will feature one step up pad and one step up peg. Only one step up pad can be used per lane.*
“Gorilla”
For Max Reps
9:00 AMRAP
Round 1
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
20 Pull-Ups
Round 2
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
15 CTB
Round 3
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
10 BMU
Notes & Flow
At 3.2.1.go, athletes will run across the field to the DB’s. The DB’s will sit 135′ from the starting line. After reaching the DB’s athletes, will complete 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the first round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the second round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
Should the athlete complete all three rounds before the 9:00 mark, the athlete will restart the workout from round 1.
The score is the total reps completed in 9 minutes. There is no tiebreak for this workout.
Movement Standards
Alternating DB Snatch – This is a standard alternating DB snatch. The movement begins with the DB on the ground. In one motion, the athlete will move the DB to the ground to the locked out position overhead. Clean and jerking or pausing during the movement will result in a no rep. A rep is credited when the arm is fully locked out and in line with the head with hips and knees fully extended. Athletes can not transition to the opposite hand until the working arm is fully locked out. Following the lockout, athletes can transition the dumbbell in any manner. At the bottom of the movement, both heads of the DB must touch the ground. The non-working hand can not make contact with the body during any part of the movement.
Burpee Wall Get-Overs – Athletes must face the wall (similar to a bar-facing burpee). Athletes can step or jump down and up from the burpee. Athletes chest and thighs must make contact with the ground at the bottom of the movement. Athletes can use any method to get over the wall. A rep is complete once an athlete moves from one side of the wall over to the other side of the wall and both feet hit the ground. Athletes must go over the wall and not around.
Pull-Ups – The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
CTB – The athlete’s chest must make contact with the bar at or below the collarbone. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
BMU – The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
*The height of the wall will be between 30-48″. Each lane will feature one step up pad and one step up peg. Only one step up pad can be used per lane.*
“Gorilla”
For Max Reps
9:00 AMRAP
Round 1
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
20 Pull-Ups
Round 2
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
15 CTB
Round 3
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
10 BMU
Notes & Flow
At 3.2.1.go, athletes will run across the field to the DB’s. The DB’s will sit 135′ from the starting line. After reaching the DB’s athletes, will complete 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the first round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the second round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
Should the athlete complete all three rounds before the 9:00 mark, the athlete will restart the workout from round 1.
The score is the total reps completed in 9 minutes. There is no tiebreak for this workout.
Movement Standards
Alternating DB Snatch – This is a standard alternating DB snatch. The movement begins with the DB on the ground. In one motion, the athlete will move the DB to the ground to the locked out position overhead. Clean and jerking or pausing during the movement will result in a no rep. A rep is credited when the arm is fully locked out and in line with the head with hips and knees fully extended. Athletes can not transition to the opposite hand until the working arm is fully locked out. Following the lockout, athletes can transition the dumbbell in any manner. At the bottom of the movement, both heads of the DB must touch the ground. The non-working hand can not make contact with the body during any part of the movement.
Burpee Wall Get-Overs – Athletes must face the wall (similar to a bar-facing burpee). Athletes can step or jump down and up from the burpee. Athletes chest and thighs must make contact with the ground at the bottom of the movement. Athletes can use any method to get over the wall. A rep is complete once an athlete moves from one side of the wall over to the other side of the wall and both feet hit the ground. Athletes must go over the wall and not around.
Pull-Ups – The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
CTB – The athlete’s chest must make contact with the bar at or below the collarbone. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
BMU – The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
*The height of the wall will be between 30-48″. Each lane will feature one step up pad and one step up peg. Only one step up pad can be used per lane.*
“Gorilla”
For Max Reps
9:00 AMRAP
Round 1
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
15 Pull-Ups
Round 2
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
10 CTB
Round 3
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
5 BMU
Notes & Flow
At 3.2.1.go, athletes will run across the field to the DB’s. The DB’s will sit 135′ from the starting line. After reaching the DB’s, athletes will complete 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the first round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the second round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
Should the athlete complete all three rounds before the 9:00 mark, the athlete will restart the workout from round 1.
The score is the total reps completed in 9 minutes. There is no tiebreak for this workout.
Movement Standards
Alternating DB Snatch – This is a standard alternating DB snatch. The movement begins with the DB on the ground. In one motion, the athlete will move the DB to the ground to the locked out position overhead. Clean and jerking or pausing during the movement will result in a no rep. A rep is credited when the arm is fully locked out and in line with the head with hips and knees fully extended. Athletes can not transition to the opposite hand until the working arm is fully locked out. Following the lockout, athletes can transition the dumbbell in any manner. At the bottom of the movement, both heads of the DB must touch the ground. The non-working hand can not make contact with the body during any part of the movement.
Burpee Wall Get-Overs – Athletes must face the wall (similar to a bar-facing burpee). Athletes can step or jump down and up from the burpee. Athletes chest and thighs must make contact with the ground at the bottom of the movement. Athletes can use any method to get over the wall. A rep is complete once an athlete moves from one side of the wall over to the other side of the wall and both feet hit the ground. Athletes must go over the wall and not around.
Pull-Ups – The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
CTB – The athlete’s chest must make contact with the bar at or below the collarbone. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
BMU – The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
*The height of the wall will be between 30-48″. Each lane will feature one step up pad and one step up peg. Only one step up pad can be used per lane.*
“Gorilla”
For Max Reps
9:00 AMRAP
Round 1
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
15 Pull-Ups
Round 2
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
10 CTB
Round 3
20 Alternating DB Snatch (50/35)
12 Burpee Wall Getover
5 BMU
Notes & Flow
At 3.2.1.go, athletes will run across the field to the DB’s. The DB’s will sit 135′ from the starting line. After reaching the DB’s, athletes will complete 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the first round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the second round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
Should the athlete complete all three rounds before the 9:00 mark, the athlete will restart the workout from round 1.
The score is the total reps completed in 9 minutes. There is no tiebreak for this workout.
Movement Standards
Alternating DB Snatch – This is a standard alternating DB snatch. The movement begins with the DB on the ground. In one motion, the athlete will move the DB to the ground to the locked out position overhead. Clean and jerking or pausing during the movement will result in a no rep. A rep is credited when the arm is fully locked out and in line with the head with hips and knees fully extended. Athletes can not transition to the opposite hand until the working arm is fully locked out. Following the lockout, athletes can transition the dumbbell in any manner. At the bottom of the movement, both heads of the DB must touch the ground. The non-working hand can not make contact with the body during any part of the movement.
Burpee Wall Get-Overs – Athletes must face the wall (similar to a bar-facing burpee). Athletes can step or jump down and up from the burpee. Athletes chest and thighs must make contact with the ground at the bottom of the movement. Athletes can use any method to get over the wall. A rep is complete once an athlete moves from one side of the wall over to the other side of the wall and both feet hit the ground. Athletes must go over the wall and not around.
Pull-Ups – The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
CTB – The athlete’s chest must make contact with the bar at or below the collarbone. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
BMU – The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
*The height of the wall will be between 30-48″. Each lane will feature one step up pad and one step up peg. Only one step up pad can be used per lane.*
“Gorilla”
For Max Reps
9:00 AMRAP
Round 1
20 Alternating DB Snatch (35/25)
12 Burpee Wall Getover
15 Pull-Ups
Round 2
20 Alternating DB Snatch (35/25)
12 Burpee Wall Getover
10 Pull-Ups
Round 3
20 Alternating DB Snatch (35/25)
12 Burpee Wall Getover
5 CTB
Notes & Flow
At 3.2.1.go, athletes will run across the field to the DB’s. The DB’s will sit 135′ from the starting line. After reaching the DB’s, athletes will complete 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the first round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the second round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
Should the athlete complete all three rounds before the 9:00 mark, the athlete will restart the workout from round 1.
The score is the total reps completed in 9 minutes. There is no tiebreak for this workout.
Movement Standards
Alternating DB Snatch – This is a standard alternating DB snatch. The movement begins with the DB on the ground. In one motion, the athlete will move the DB to the ground to the locked out position overhead. Clean and jerking or pausing during the movement will result in a no rep. A rep is credited when the arm is fully locked out and in line with the head with hips and knees fully extended. Athletes can not transition to the opposite hand until the working arm is fully locked out. Following the lockout, athletes can transition the dumbbell in any manner. At the bottom of the movement, both heads of the DB must touch the ground. The non-working hand can not make contact with the body during any part of the movement.
Burpee Wall Get-Overs – Athletes must face the wall (similar to a bar-facing burpee). Athletes can step or jump down and up from the burpee. Athletes chest and thighs must make contact with the ground at the bottom of the movement. Athletes can use any method to get over the wall. A rep is complete once an athlete moves from one side of the wall over to the other side of the wall and both feet hit the ground. Athletes must go over the wall and not around.
Pull-Ups – The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
CTB – The athlete’s chest must make contact with the bar at or below the collarbone. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
*The height of the wall will be between 30-48″. Each lane will feature one step up pad and one step up peg. Only one step up pad can be used per lane.*
“Gorilla”
For Max Reps
9:00 AMRAP
Round 1
20 Alternating DB Snatch (35/25)
12 Burpee Wall Getover
15 Pull-Ups
Round 2
20 Alternating DB Snatch (35/25)
12 Burpee Wall Getover
10 Pull-Ups
Round 3
20 Alternating DB Snatch (35/25)
12 Burpee Wall Getover
5 CTB
Notes & Flow
At 3.2.1.go, athletes will run across the field to the DB’s. The DB’s will sit 135′ from the starting line. After reaching the DB’s, athletes will complete 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the first round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the second round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
Should the athlete complete all three rounds before the 9:00 mark, the athlete will restart the workout from round 1.
The score is the total reps completed in 9 minutes. There is no tiebreak for this workout.
Movement Standards
Alternating DB Snatch – This is a standard alternating DB snatch. The movement begins with the DB on the ground. In one motion, the athlete will move the DB to the ground to the locked out position overhead. Clean and jerking or pausing during the movement will result in a no rep. A rep is credited when the arm is fully locked out and in line with the head with hips and knees fully extended. Athletes can not transition to the opposite hand until the working arm is fully locked out. Following the lockout, athletes can transition the dumbbell in any manner. At the bottom of the movement, both heads of the DB must touch the ground. The non-working hand can not make contact with the body during any part of the movement.
Burpee Wall Get-Overs – Athletes must face the wall (similar to a bar-facing burpee). Athletes can step or jump down and up from the burpee. Athletes chest and thighs must make contact with the ground at the bottom of the movement. Athletes can use any method to get over the wall. A rep is complete once an athlete moves from one side of the wall over to the other side of the wall and both feet hit the ground. Athletes must go over the wall and not around.
Pull-Ups – The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
CTB – The athlete’s chest must make contact with the bar at or below the collarbone. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
*The height of the wall will be between 30-48″. Each lane will feature one step up pad and one step up peg. Only one step up pad can be used per lane.*
“Gorilla”
For Max Reps
9:00 AMRAP
Round 1
20 Alternating DB Snatch (35/25)
12 Burpee Wall Getover
15 Pull-Ups
Round 2
20 Alternating DB Snatch (35/25)
12 Burpee Wall Getover
10 Pull-Ups
Round 3
20 Alternating DB Snatch (35/25)
12 Burpee Wall Getover
5 CTB
Notes & Flow
At 3.2.1.go, athletes will run across the field to the DB’s. The DB’s will sit 135′ from the starting line. After reaching the DB’s, athletes will complete 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the first round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
After completing the second round, athletes will run 45′ back to the DB’s and perform 20 alternating DB snatches. Once complete, athletes will run 30′ to the wall and complete 12 burpees over the wall and then run 75′ back to the rig and complete their given gymnastic movement.
Should the athlete complete all three rounds before the 9:00 mark, the athlete will restart the workout from round 1.
The score is the total reps completed in 9 minutes. There is no tiebreak for this workout.
Movement Standards
Alternating DB Snatch – This is a standard alternating DB snatch. The movement begins with the DB on the ground. In one motion, the athlete will move the DB to the ground to the locked out position overhead. Clean and jerking or pausing during the movement will result in a no rep. A rep is credited when the arm is fully locked out and in line with the head with hips and knees fully extended. Athletes can not transition to the opposite hand until the working arm is fully locked out. Following the lockout, athletes can transition the dumbbell in any manner. At the bottom of the movement, both heads of the DB must touch the ground. The non-working hand can not make contact with the body during any part of the movement.
Burpee Wall Get-Overs – Athletes must face the wall (similar to a bar-facing burpee). Athletes can step or jump down and up from the burpee. Athletes chest and thighs must make contact with the ground at the bottom of the movement. Athletes can use any method to get over the wall. A rep is complete once an athlete moves from one side of the wall over to the other side of the wall and both feet hit the ground. Athletes must go over the wall and not around.
Pull-Ups – The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
CTB – The athlete’s chest must make contact with the bar at or below the collarbone. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
*The height of the wall will be between 30-48″. Each lane will feature one step up pad and one step up peg. Only one step up pad can be used per lane.*
