Description: The objective of this pool is to further increase each athletes work capacity across broad time and modal domains through a competitive pool. Each entrant must sign up, submit $10 cash, and complete the 6 “Test WOD’s” by December 13th. Each athlete’s score must be recorded at the gym, noting any modification to load, number of rounds, etc… Two months later, during the last week of February the same 6 Test WOD’s will again be completed and recorded. Athletes will then be scored on relative improvement and a winner will be determined.
Start Date: Dec 1 (buy in period goes through Dec 13 must complete all 6 workouts
End Date: Last Week in February
Description: Wager $10 that you will improve more than anyone else in the gym over the next 60 days in 5 varied workouts.
1st place takes 50% of the pool
2nd place 30% of the pool
3rd place 20% of the pool
Scoring: The overall winners for the pool will be determined by the athletes with the greatest number of points at the end of the pool. Points will be earned through each of the six test WOD’s. Each Test WOD will be scored individually based upon percentage of improvement. For example, lets say Workout A involved a set amount of work done for time, and Athlete X initially completed the workout in 25:00. Then in February, Athlete X completed the same workout with a time of 20:00. This would be an improvement of 5:00, or 20% off their initial time. This improvement percentage will then be compared to everyone else’s improvement for that workout to determine the number of points earned. Note, points schedule to be determined once registration for the pool has closed. Each athlete’s total score will be the sum of their FIVE highest scores, with their lowest score from the six Test WOD’s being omitted.
Scaling & Modifying: Scaling and/or modifying the load, number of rounds, repetitions or movement in any of the workouts does NOT exclude or eliminate any athlete from the pool. The only requirement is that each Test WOD be completed in the same form at the beginning and end of the pool. For example, if the prescribed version of Workout A involved 5 rounds of work, but you only completed 3 rounds in the allotted time, you will then perform only 3 rounds of the workout in February. Similarly, if the prescribed load for was for an exercise was 95 pounds but your coach had you use 65 pounds, you would use 65 pounds again the next time you completed the workout.
Suggestions on how to get better:
1. Log your scores
2. Improve your diet
3. Develop a consistent mobility and maintenance plan
4. Work your weaknesses
5. Go Hard
Workout #1
“Frellen”
5 rounds for time of:
400m Run
15 Thrusters 95 lbs
15 Pull-ups
Workout #2
Row 2k
Workout #3
Overhead Squat
3-3-3-3-3
Workout #4
Clean & Jerk
1-1-1-1-1-1-1
Workout #5
“Diane”
21, 15, 9
Deadlift 225lbs
Handstand Pushups
Workout #6
“Cindy”
AMRAP in 20 Minutes of:
5 Pullups
10 Pushups
15 Squats
