2017 King and Queen of Prussia Workouts

The Heats

Workout 1: Comfortably Numb

For time: 21-15-9 of Thrusters and Box Jumps with a 400m run after each round. 

The weight for the thruster is 95# for men and 65# for ladies.  The height of the box is 24” for men and 20” for ladies. 

This workout has a 15 minute time cap.

Workout 2: Survivor

Clean ladder (squat or power)

During this workout, athletes will have 10 seconds to transition to the bar followed by 20 seconds to successfully perform the lift which ends with the athlete standing, fully extended at the hip and knee. 

The ladies will rotate through 10 bars (55-75-95-105-115-135-155-175-185-200)

The men will also rotate through 10 bars (75-95-115-135-155-185-205-225-245-265)

Workout 3: What goes up…

AMRAP:  2 rounds with 1 minute rotations of (pull-ups, kettlebell swings, bar-facing burpees over the bar, deadlifts)

The weight for the American kettlebell swing is 53# for men and 35# for ladies. 

The weight for the deadlift is 135# for men and 95# for ladies. 

Floater: Upsy-Daisy

AMRAP in 4 minutes of ground to over shoulder sandbag throws

The weight for the men’s sandbag is 75#

The weight for the ladies sandbag is 35#