PinkRibbonGames

WORKOUTS

WORKOUTS

PIRATES TEAM RX’D/MASTERS 35-39/40-44

A) Complete for time
“6K Row” Relay Style

B) Complete for time
4 Rounds for time – Each Athlete completes 1 Round at a time
15 SB Cleans*
100 Mt.Swim
21 SB Squats*

M: 150lb
F: 100lb

40-44: 8 SB Cleans & 14 Squats

Time Cap: 25:00

PIRATES TEAM INTERMEDIATE/MASTERS 44-49/50+

A) Complete for time
“6K Row” Relay Style

B) Complete for time
4 Rounds for time – Each Athlete completes 1 Round at a time
15 SB Cleans*
100 Mt.Swim
21 SB Squats*

M: 100lb
F: 55lb
Intermediate men: 8 SB Cleans & 14 Squats 150lb

Time Cap: 25:00

PIRATES TEAM SCALED/TEENS 17-18

A) Complete for time
“6K Row” Relay Style

B) Complete for time
4 Rounds for time – Each Athlete completes 1 Round at a time
15 SB Cleans
100 Mt.Swim
21 SB Squats

M: 100lb
F: 55lb

Time Cap: 25:00

PIRATES TEAM TEENS 13-14/15-16

A) Complete for time
“4K Row” Relay Style

B) Complete for time
4 Rounds for time – Each Athlete completes 1 Round at a time
15 SB Cleans
50 Mt.Swim
21 SB Squats

M: 55lb
F: 22lb 

Time Cap: 25:00

PIRATES TEAM KIDS 10-12

A) Complete for time
“3K Row” Relay Style

B) Complete for time
4 Rounds for time – Each Athlete completes 1 Round at a time
15 SB Cleans
50 Mt.Swim
21 SB Squats

M: 20lb
F: 14lb 

Time Cap: 25:00

PIRATES TEAM FOUNDATION

A) Complete for time
“4K Row” Relay Style

B) Complete for time
4 Rounds for time – Each Athlete completes 1 Round at a time
15 SB DL
50 Mt.Swim
45 Air Squats

M: 100lb
F: 55lb

Time Cap: 25:00

PIRATES SOLO. MASTERS 35-39

Complete for time
2 Rounds for time of – 

15 SB Cleans
100 Mt.Swim
21 SB Squats
1500 M Row

M.35-39: 150lb
F.35-39: 100lb
M.40-44: 8 SB Cleans & 14 Squats
F.40-44: 8 SB Cleans & 14 Squats

Time Cap: 25:00

PIRATES SOLO. MASTERS 44-49/50+

Complete for time
2 Rounds for time of – 

15 SB Cleans
100 Mt.Swim
21 SB Squats
1500 M Row

M.: 100lb
F.: 55lb

Time Cap: 25:00

PIRATES SOLO. TEENS 17-18/15-16/13-14/10-12

Complete for time
2 Rounds for time of – 

15 SB Cleans
100 Mt.Swim
21 SB Squats
1000 M Row

B.17-18: 100lb
G.17-18: 55lb
B.13-14/15-16: 55lb / 50 M Swim 
G.13-14/15-16: 22lb / 50 M Swim
B.10-12: 20lb / 50 M Swim / 750
G.10-12: 14lb / 50 M Swim / 750


Time Cap: 25:00

SYNC UP TEAM RX’D/MASTERS 35-39

15-10-5
Synchro Ring Muscle Ups
Synchro S. Snatches and S. Cleans

Rx’d: Snatch 75 / Clean 90kg
35-39: Snatch 65/ Clean 80kg

Time Cap: 15:00

SYNC UP TEAM MEN INTERM./MASTERS 40-44/44-49/50+

15-10-5
Synchro Bar Muscle Ups
Synchro S. Snatches and S. Cleans

Inter: Snatch 60 / Clean 75kg
40-44: Snatch 60 / Clean 75kg
44-49: Snatch 60 / Clean 75kg
50+: Snatch 55 / Clean 70kg

Time Cap: 15:00

SYNC UP TEAM WOMEN INTERMEDIATE/MASTERS 35-39/40-44

30-20-10
Synchro Chest to Bar*
15-10-5
Synchro S. Snatches and S. Cleans

Inter: Snatch 40 / Clean 55kg
35-39: Snatch 30 / Clean 45kg
40-44: Snatch 25 / Clean 40kg
       Pull ups*

 

Time Cap: 15:00

SYNC UP TEAM MEN SCALED/TEENS 17-18/15-16/13-14/10-12

40-25-10
Synchro Pull ups
15-10-5
Synchro S. Cleans

Sc: Clean 50kg
17-18: Clean 50kg
15-16: Clean 40kg
13-14: Clean 30kg
10-12: Clean 20kg

Time Cap: 15:00

SYNC UP TEAM WOMEN SCALED/TEENS 17-18/15-16/13-14/10-12

40-25-10
Synchro Pull ups*
15-10-5
Synchro S. Cleans

Sc: Clean 30kg
17-18: Clean 30kg
15-16: Clean 25kg
13-14: Clean 20kg / 30-20-10 P.U
10-12: Clean 15kg / 30-20-10 P.U

Time Cap: 15:00

SYNC UP TEAM FOUNDATION

30-20-10 Synchro Pull ups
15-10-5
Synchro S. Cleans

M: Clean 40kg
F: Clean 20kg

Time Cap: 15:00

SYNC UP SOLO. MEN MASTERS 35-39/40-44

7-5-3
Ring Muscle Ups
S. Snatches
7-5-3
Ring Muscle Ups
S. Cleans

35-39: Snatch 65 / Clean 80kg
40-44: Snatch 60 / Clean 75kg

Time Cap: 15:00

SYNC UP SOLO. MEN MASTERS 44-49/50+

7-5-3
Bar Muscle Ups
S. Snatches
7-5-3
Bar Muscle Ups
S. Cleans

44-49: Snatch 55 / Clean 70kg
50+: Snatch 50 / Clean 65kg

Time Cap: 15:00

SYNC UP SOLO. WOMEN MASTERS 35-39/40-44/44-49/50+

15-10-5
Chest to Bar
S. Snatches
15-10-5
Chest to Bar
S. Cleans

35-39: Snatch 30 / Clean 45 kg
40-44: Snatch 25 / Clean 40 kg
44-49: Snatch 20 / Clean 35 kg
50+: Snatch 20 / Clean 35 kg

Time Cap: 15:00

WOODEN BAR TEAM MEN RX’D/MASTERS 35-39/40-44/45-49/50+

6 X 4 MIN 

ATHLETES INTERCHANGE AMPREPS OF:

9 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Muscle Ups* 
15 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Muscle Ups*
21 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Muscle Ups*

Rx’d:100/80/60 kg
35-39: 90/70/50 kg
40-44: 80/60/40 kg
45-49: 
80/60/40 kg
50+: 70/50/40 kg, Burpee C2B*

Time Cap: 24:00

WOODEN BAR TEAM MEN INTERMEDIATE

6 X 4 MIN 

ATHLETES INTERCHANGE AMPREPS OF:

9 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Muscle Ups 
15 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Muscle Ups
21 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Muscle Ups

INT: 80/60/40 kg

Time Cap: 24:00

WOODEN BAR TEAM WOMEN INTER/35-39/40-44/45-49/50+

6 X 4 MIN 

ATHLETES INTERCHANGE AMPREPS OF:

9 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Burpees C2B
15 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Burpees C2B
21 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Burpees C2B

INT: 50/40/30 kg
35-39: 40/35/30 kg
40-44: 35/30/25 kg
45-49: 
35/30/25 kg
50+: 30/25/20 kg

Time Cap: 24:00

WOODEN BAR TEAM SCAL./TEENS 17-18

9 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Burpee Pull Ups
15 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Burpee Pull Ups
21 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Burpee Pull Ups

M: 60/50/40 kg
F: 35/30/25 kg
B: 50/40/30 kg
G: 30/25/20 kg

Time Cap: 24:00

WOODEN BAR TEAM TEENS 12-14/14-16

9 Front Squat 
10 Shuttle Runs
Max Reps Burpee Pull Ups
15 Front Squat 
10 Shuttle Runs
Max Reps Burpee Pull Ups
21 Front Squat 
10 Shuttle Runs
Max Reps Burpee Pull Ups

B: 25 kg
G: 20 kg

Time Cap: 24:00

WOODEN BAR TEAM FOUNDATION

9 Front Squat 
10 Shuttle Runs
Max Reps (5 Burpee + 5 TTB)
15 Front Squat 
10 Shuttle Runs
Max Reps (5 Burpee + 5 TTB)
21 Front Squat 
10 Shuttle Runs
Max Reps (5 Burpee + 5 TTB)

B: 25 kg
G: 20 kg

Time Cap: 24:00

WOODEN BAR SOLO. MEN MASTERS 35-39/40-44

3 X 4 MIN ON – 4 MIN OFF

ATHLETES INTERCHANGE AMPREPS OF:

9 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Muscle Ups* 
15 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Muscle Ups*
21 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Muscle Ups*

35-39: 90/70/50 kg
40-44: 80/60/40 kg
45-49: 
80/60/40 kg

Time Cap: 24:00

WOODEN BAR SOLO. MEN MASTERS 50+

3 X 4 MIN ON – 4 MIN OFF

ATHLETES INTERCHANGE AMPREPS OF:

9 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Burpee C2B 
15 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Burpee C2B
21 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Burpee C2B

50+: 70/50/40 kg

Time Cap: 24:00

WOODEN BAR SOLO. WOMEN MASTERS 35-39/40-44/44-49/50

3 X 4 MIN ON – 4 MIN OFF

ATHLETES INTERCHANGE AMPREPS OF:
9 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Burpee Pull Ups
15 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Burpee Pull Ups
21 Front Squat 
10 Shuttle Runs
Max Reps Wooden Bar Burpee Pull Ups

35-39: 40/35/30 kg
40-44: 35/30/25 kg
45-49: 35/30/25 kg
50+: 30/25/20 kg
Time Cap: 24:00

TOUR DE PINK TEAM MEN RX’D/MASTERS 35-39/40-44/45-49/50+/INTERMEDIATE

FOR TIME

Athletes share 50 Cal Bike
Complete 1 Round of:
30 Db Snatches
30 Mt. Overhead Walking Lunges
Athletes share 50 Cal Bike
Complete 1 Round of:
40 Wall Ball
15 Burpee Box Jump Over
Athletes share 50 Cal Bike
Complete 1 Round of:
30 Db Hang Clean & Jerk
30 Mt. Handstand Walk

Rx’d: Db 30 kg
35-39: Db 30 kg
40-44: Db 22,5 kg
45-49: Db 22,5 kg
50+: Db 22,5 kg
Int: Db 22,5 kg

Time Cap: 21:00

TOUR DE PINK TEAM WOMEN INTERMEDIATE/35-39

FOR TIME

Athletes share 42 Cal Bike
Complete 1 Round of:
30 Db Snatches
30 Mt. Overhead Walking Lunges
Athletes share 42 Cal Bike
Complete 1 Round of:
40 Wall Ball
15 Burpee Box Jump Over
Athletes share 42 Cal Bike
Complete 1 Round of:
30 Db Hang Clean & Jerk
30 Mt. Handstand Walk

Db 15 kg

Time Cap: 21:00

TOUR DE PINK TEAM WOMEN 40-44/45-49/50+

FOR TIME

Athletes share 42 Cal Bike
Complete 1 Round of:
30 Db Snatches
30 Mt. Overhead Walking Lunges
Athletes share 42 Cal Bike
Complete 1 Round of:
40 Wall Ball
15 Burpee Box Jump Over
Athletes share 42 Cal Bike
Complete 1 Round of:
30 Db Hang Clean & Jerk
8 Wall Walks

Db 15 kg

Time Cap: 21:00

TOUR DE PINK TEAM SCAL./ TEENS 17-18

FOR TIME

Athletes share 50/42 Cal Bike
Complete 1 Round of:
30 Db Snatches
30 Mt. Overhead Walking Lunges
Athletes share 50/42 Cal Bike
Complete 1 Round of:
40 Wall Ball
15 Burpee Box Jump Over
Athletes share 50/42 Cal Bike
Complete 1 Round of:
30 Db Hang Clean & Jerk
8 Wall Walks

M. Db 20 kg
F. Db 10 Kg

Time Cap: 21:00

TOUR DE PINK TEAM TEENS 12-14/14-16

FOR TIME

Athletes share 30/25 Cal Bike
Complete 1 Round of:
30 Db Snatches
30 Mt. Overhead Walking Lunges
Athletes share 30/25 Cal Bike
Complete 1 Round of:
40 Wall Ball
15 Burpee Box Jump Over
Athletes share 30/25 Cal Bike
Complete 1 Round of:
30 Db Hang Clean & Jerk
8 Wall Walks

B: Db 10 kg
G: Db 5 kg

Time Cap: 21:00

TOUR DE PINK TEAM FOUNDATION

FOR TIME

Athletes share 40/30 Cal Bike
Complete 1 Round of:
30 Db Snatches
30 Mt. Overhead Walking Lunges
Athletes share 40/30 Cal Bike
Complete 1 Round of:
40 Wall Ball
15 Burpee Box Jump Over
Athletes share 40/30 Cal Bike
Complete 1 Round of:
30 Db Hang Clean & Jerk
8 Wall Walks (1/2)

B: Db 15 kg
G: Db 10 kg

Time Cap: 21:00

TOUR DE PINK SOLO. MEN MASTERS 35-39/40-44/45-49/50+

FOR TIME

25 Cal Bike
30 Db Snatches
30 Mt. Overhead Walking Lunges
25 Cal Bike
40 Wall Ball
15 Burpee Box Jump Over
25 Cal Bike
30 Db Hang Clean & Jerk
30 Mt. Handstand walk

35-39: 30 kg
40-44: 22,5 kg
45-49: 22,5 kg
50+:22,5 kg

Time Cap: 21:00

TOUR DE PINK SOLO. WOMEN MASTERS 35-39

FOR TIME

21 Cal Bike
30 Db Snatches
30 Mt. Overhead Walking Lunges
21 Cal Bike
40 Wall Ball
15 Burpee Box Jump Over
21 Cal Bike
30 Db Hang Clean & Jerk
30 Mt. Handstand walk

35-39: 15 kg

Time Cap: 21:00

TOUR DE PINK SOLO. WOMEN MASTERS 40-44/44-49/50+

FOR TIME

21 Cal Bike
30 Db Snatches
30 Mt. Overhead Walking Lunges
21 Cal Bike
40 Wall Ball
15 Burpee Box Jump Over
21 Cal Bike
30 Db Hang Clean & Jerk
8 Wall Walks

Db. 15 kg
50+: 10 

Time Cap: 21:00

THRUST ME TEAM MEN RX’D/MASTERS 35-39/40-44/45-49/50+/INTERMEDIATE

FOR TIME

Athletes share 
100 Heavy Double Unders
50 Hang Clean 
100 Heavy Double Unders
25 Thrusters
100 Toes to Bar
25 Thrusters
100 Heavy Double Unders
50 Shoulder to Overhead
100 Heavy Double Unders

Rx’d: 80 kg
35-39: 70 HDU / 70 kg
40-44: 70 HDU / 60 kg
45-49: 70 HDU / 60 kg
50+: 100 DU / 50 kg

Time Cap: 16:00

THRUST ME TEAM INTERMEDIATE

FOR TIME

Athletes share 
100 Double Unders
50 Hang Clean 
100 Double Unders
25 Thrusters
100 Toes to Bar
25 Thrusters
100 Double Unders
50 Shoulder to Overhead
100 Double Unders

Men: 60 kg
Women: 45 kg

Time Cap: 16:00

THRUST ME TEAM WOMEN 35-39/40-44/45-49/50+

FOR TIME

Athletes share 
100 Heavy Single Unders
50 Hang Clean 
100 Heavy Single Unders
25 Thrusters
100 Toes to Bar
25 Thrusters
100 Heavy Single Unders
50 Shoulder to Overhead
100 Heavy Single Unders

35-39: 40 kg
40-44: 35 kg
45-49: 30 kg
50+: 30 kg

Time Cap: 16:00

THRUST ME TEAM SCALED MEN/ SCALED WOMEN/TEENS 17-18

FOR TIME

Athletes share 
20 side facing burpees over bar
50 Hang Clean 
20 side facing burpees over bar
25 Thrusters
100 Toes to Bar
25 Thrusters
20 side facing burpees over bar
50 Shoulder to Overhead
20 side facing burpees over bar

M: 50 / 40 / 50 kg
F: 30 / 25 /30 kg
B: 50 / 40 / 50 kg
G: 30 / 25 /30 kg

Time Cap: 16:00

 

 

THRUST ME TEAM TEENS 12-14/15-16

FOR TIME

Athletes share 
20 side facing burpees over bar
50 Hang Clean 
20 side facing burpees over bar
25 Thrusters
100 Toes to Bar
25 Thrusters
20 side facing burpees over bar
50 Shoulder to Overhead
20 side facing burpees over bar

B. 10-14: 20 kg / B. 15-16: 30 kg
G. 10-14: 15 kg / G. 15-16: 20 kg

Time Cap: 16:00

THRUST ME PINK TEAM FOUNDATION

FOR TIME

Athletes share 
20 side facing burpees over bar
50 Hang Clean 
20 side facing burpees over bar
25 Thrusters
100 Toes to Ring
25 Thrusters
20 side facing burpees over bar
50 Shoulder to Overhead
20 side facing burpees over bar

M: 30 kg
F: 20 kg

Time Cap: 16:00

THRUST ME SOLO. MEN MASTERS 35-39/40-44/45-49/50+

FOR TIME

35 Heavy Double Unders
25 Hang Clean 
35 Heavy Double Unders
15 Thrusters
50 Toes to Bar
10 Thrusters
35 Heavy Double Unders
25 Shoulder to Overhead
35 Heavy Double Unders

35-39: 70 kg
40-44: 60 kg
45-49: 60 kg
50+: 50 kg

Time Cap: 16:00

THRUST ME SOLO. WOMEN MASTERS 35-39/40-44/44-49/50+

FOR TIME

50 Heavy Single Unders
25 Hang Clean 
50 Heavy Single Unders
15 Thrusters
50 Toes to Bar
10 Thrusters
50 Heavy Single Unders
25 Shoulder to Overhead
50 Heavy Single Unders

35-39: 40 kg
40-44: 35kg
45-49: 30 kg
50+: 30 kg

Time Cap: 16:00

THRUST ME SOLO. TEENS & KIDS

FOR TIME

Athletes share 
10 side facing burpees over bar
25 Hang Clean 
10 side facing burpees over bar
15 Thrusters
50 Toes to Bar
10 Thrusters
10 side facing burpees over bar
25 Shoulder to Overhead
10 side facing burpees over bar

B. 17-18: 50 / 40 / 50 kg
G. 17-18: 30 / 25 /30 kg
B. 10-14: 20 kg / B. 15-16: 30 kg
G. 10-14: 15 kg / G. 15-16: 20 kg

Time Cap: 16:00

BITCHY DIANE TEAM MEN RX'D/MASTERS 35-39

FOR TIME

21-15-9
Synchro Deadlifts
Synchro Kipping Deficit HSPU

Rx’d: 140 kg 
35-39: 120 kg

Time Cap: 7:00

BITCHY DIANE TEAM MEN INTERM./MASTERS 40-44/45-49/50+

FOR TIME

21-15-9
Synchro Deadlifts
Synchro Kipping Deficit HSPU

Inter: 110 kg
40-44: 110 kg
45-49: 100 kg
50+: 90 kg

Time Cap: 7:00

BITCHY DIANE TEAM WOMEN INTERM./35-39/40-44/45-49/50+

FOR TIME

21-15-9
Synchro Deadlifts
Synchro Kipping Deficit HSPU*

Inter: 65 kg
35-39: 65 kg
40-44: 60 kg /* (HSPU)
45-49: 55 kg /* (HSPU)
50+: 50 kg /* (HSPU)

Time Cap: 7:00

BITCHY DIANE TEAM SCAL./ TEENS 17-18

FOR TIME

21-15-9
Synchro Deadlifts
Synchro Kipping HSPU

Sc. Men: 80 kg
Sc. Women: 50 kg 
17-18: 80 kg

Time Cap: 7:00

BITCHY DIANE TEAM TEENS 12-14/14-16

FOR TIME

21-15-9
Synchro Deadlifts
Synchro Kipping HSPU

B: 30 kg
G: 20 kg 

Time Cap: 7:00

BITCHY DIANE
TEAM FOUNDATION

FOR TIME

21-15-9
Synchro Deadlifts
Synchro Push Up (abmat)

M: 50 kg
W: 30 kg 

Time Cap: 7:00

BITCHY SOLO MEN MASTERS 35-39/40-44/45-49/50+

FOR TIME

21-15-9
Deadlifts
Kipping Deficit HSPU

35-39: 120kg
40-44: 110kg
45-49: 100kg
50+: 90 kg

Time Cap: 7:00

BITCHY DIANE SOLO. WOMEN MASTERS 35-39

FOR TIME

21-15-9
Synchro Deadlifts
Synchro Kipping Deficit HSPU

35-39: 65 kg

Time Cap: 7:00

THRUST ME SOLO. WOMEN MASTERS 40-44/44-49/50+

FOR TIME

21-15-9
Synchro Deadlifts
Synchro Kipping HSPU

40-44: 60 kg
45-49: 55 kg
50+: 50 kg

Time Cap: 7:00

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