how we program

our programming is always team-based and fun, and accessible yet challenging for all skill levels. new or experienced athletes are guaranteed to have a blast as a team, while pushing themselves slightly out of their comfort zone. programming for the trodo community is really an art and we got this down. team trodo collaborates extensively and tests every single workout to be sure it's on point for everyone in the trodo community. 

grandmas, regional athletes and teenagers have jumped into the trodo action --- and all three types of athletes consistently give trodo rave reviews! we're proud to share that athletes trust our programming and that team trodo will support them along the way --- 85% of athletes that participate in the trodo games have never done another event like it!

check out the workouts below to get a feel for the category that's right for you. 

workout archives

check out our previous games and open workouts to get a feel for the fun! athletes can choose CAT1, CAT2, Masters 40+ or CAT3 / just for fun. All CAT1, CAT2 and Masters 40+ teams must have 2 females and 2 males. CAT3 teams can have any mix of athletes and can choose the weight and movement standards that's right for them! 


trodo games 5.2016

WORKOUT ONE | CARDIO PARTY TIME
score/timing: AMRAP | 12, 1-minute rounds (45 sec on, 15 sec off/transition)
movements: burpees, rowing, assault bike
the goal: as a team of 4 with 2 athletes working at a time, complete as many reps as possible.

  • rounds 1 and 2: burpees
  • rounds 3-10: assault bike for calories, row for calories
  • rounds 11 and 12: burpees

the flow
all athletes start in home base. at 3-2-1-GO, two athletes enter the working area to begin work (rounds 1-2 burpees, rounds 3-10 bike/row, rounds 11-12 burpees). when 45s is called, the working athletes return to home base during a 15s transition. at the next interval, two athletes will enter the working area to begin work. during the bike/row rounds, one athlete works on the bike while the other works on the rower.

there are no restrictions on what athletes work in what rounds, but only two athletes may work at any given time, and all athletes must participate in at least 1 round. all 4 athletes must be in home base during the 15s transition times.

the weights
all CATS will have the same standards for this cardio party!

team trodo tips
intensity and speed are the name of the game in this workout! you’re only working for short periods of time, then you get to rest, so make sure you use your working time to its fullest! need an extra push? use your working partner to pace or push you on those burpees!


WORKOUT TWO | POWER & GRACE

score/timing: for time, 12 min cap
movements: snatch, clean & jerk
the goal: as a team of 4, complete 60 snatches, 60 clean and jerks, then 60 snatches for time.

the flow
60 snatches (pair 1 completes 30 snatches. then, pair 2 completes 30 snatches.)
60 clean and jerks (pair 1 completes 30 clean and jerks. then, pair 2 completes 30 clean and jerks.)
60 snatches (pair 1 completes 30 snatches. then pair 2 completes 30 snatches.)

all athletes will start in home base. at 3-2-1-GO, pair 1 will enter the working area to complete 30 snatches. only one athlete may work at a time. there are no minimum or maximum work requirements. when pair 1 completes 30 snatches, they must return to home base before pair 2 can begin work on their 30 snatches. after 60 total snatches are complete, pair 1 enters the working area to begin work on 30 clean and jerks. etc… time is called when all 180 reps are complete and all 4 athletes are in home base. tiebreak time is taken at the completion of 60 clean and jerks.  

the weights
CAT1: 95/65
CAT2 / Masters 40+: 75/55
CAT3 / Just For Fun: athlete's choice (must be two working bars) 

team trodo tips
stay in the game throughout the whole workout! the transitions are going to happen fast! make sure to cheer on your teammates and be ready to jump in when it's your turn!


WORKOUT THREE | PRESSURE POINTS

score/timing: for total points/pounds | 4, 3-minute rounds (2 minutes of warm-up time followed by 1 minute of work)
movements: thruster, deadlift
the goal: as an individual, establish a 1-rep-max thruster, followed by as many deadlift reps as possible in one minute. as a team of 4, accumulate as many points as possible. each athlete's points will be a combination of their successful thruster weight plus their completed deadlifts during the one minute of work (ex. thruster @ 135# + 25 deadlifts = 160 points).

the flow
3 minute rounds (2 minutes to warm up, 1 minute to lift). all athletes start in home base. at 3-2-1-GO, athletes have 2 minutes to warm up their thruster. any athletes may take warm up sets during these 2 minutes. at the end of 2 minutes, one athlete has 1 minute to perform 1 thruster then as many deadlifts as possible in the remainder of the minute. repeat for 4 total rounds, until all athletes have established a 1RM. note: if the athlete fails or gets a “no rep”, they may take ONE ADDITIONAL ATTEMPT ONLY before moving on to deadlifts. if the athlete misses the thruster rep entirely, they may still accumulate as many deadlifts as possible in the remainder of their minute.

the weights
all CATS will use a 35# bar to crush the thruster and those deadlifts!

team trodo tips
time is short! have an idea of your max weight going in, and take warm up reps accordingly. remember that the thruster lift is a fast and easy way to get points/pounds, so be smart about the weight you choose. you don't want to waste time with a failed rep during your one minute of go-time! 

movement standards

  • burpees: a rep will count when the athlete places the hands on the line and brings the  chest and hips to the ground perpendicular to the line, then jumps or steps over the line.
  • assault bike: teams of 4 will choose the height of their bike for the workout.
  • row: the handle must be re-racked before an athlete may get off the rower.
  • snatches: a rep will count when the bar is brought in one fluid motion from the floor to a locked out overhead position with the hips and knees fully extended and feet underneath the hips.
  • clean & jerks: a rep will count when the bar is brought from the ground to the shoulders in one fluid motion, and then brought from the shoulders to a locked out overhead position with the hips and knees fully extended and feet underneath the hips.
  • thruster: the rep will count when the athlete squats the bar and brings it to a locked out overhead position with the hips and knees fully extended and the feet under the hips. a squat clean thruster is accepted. 
  • deadlift: a rep will count when the athlete brings the bar from the ground to the hip with the hips and knees fully extended and shoulders behind the bar.

trodo open 4.2016

AMRAP 16min (4 rounds of 4-minute AMRAPs)
the workout: 4x4x4x4

  • 0-4min: 200m run buy in + AMRAP burpee box overs & american kettlebell swings
  • 4-8min: 200m run buy in + AMRAP box jumps & single arm kettlebell ground to overhead
  • 8-12min: 200m run buy in + AMRAP burpee box overs & american kettlebell swings
  • 12-16min: 200m run buy in + AMRAP box jumps & single arm kettlebell ground to overhead

the weights

  • cat 1: box @ 24”, KB @ 53/35
  • cat 2 / masters 40+: box @ 20”, KB @ 44/26
  • cat 3 / just for fun: box @ athlete’s choice, KB @ athlete’s choice

the flow
at the beginning of each round, all athletes run the 200m.  work may begin as soon as one athlete returns. only two athletes may work at a time, one on the kettlebell and one on the box. there are no minimum or maximum work requirements. at the conclusion of the first 4-minute round, round two begins with all athletes running a 200m. 

*rounds 1 and 3 are the same. rounds 2 and 4 are the same. 

team trodo tips
communicate like crazy! keep a running count on the box and kettlebell work throughout each round. have one athlete write it all down at the end of the round. they can catch up on the run. 

workout standards

  • run all athletes must complete the 200m run, but they are not required to stay together. there are 4 group runs total, completed at the beginning of every 4-minute round. 
  • burpee box overs athlete must burpee on one side of the box (chest and hips touch the floor) then jump or step over the box in order for a rep to count. full hip extension is not required on top of the box. athletes may perform burpees laterally or perpendicular to the box as long as the burpee standard is met. 
  • american KB swings the kettlebell must be held in both hands. a rep begins with the kettlbell behind the vertical plane of the athlete. the kettlebell should swing up in one fluid motion and end in a locked out overhead position with the bottom of the bell facing up and stacked over the athlete’s shoulders/hips/feet. 
  • box jumps athlete must jump or step on top of the box and reach full hip extension with both feet on the box in order for the rep to count. athlete is not required to travel over the box. athlete may step or jump down.  
  • single arm KB ground to overhead athletes may single arm snatch or clean & jerk the kettlebell as long as the kettlebell starts on the floor for every rep and ends in a locked out overhead position with the kettlebell stacked over the shoulder/hips/knees/feet. 

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trodo games 2.2016

Workout One | Lucky 7s
assault bike, deadlifts, wallballs
team-of-four amrap 14min

the flow
Complete as many rounds and reps as possible in 14 minutes of 7 calories on the assault bike, 7 deadlifts, and 7 wallballs. Only two athletes can work at a time. Follow the leader. Maximum two athletes working at a time.

the weights
CAT1: Deadlift (185/125), Wallball (20/14)
CAT2 / MASTERS 40+: Deadlift (155/105), Wallball (14/10)
CAT3 / JUST FOR FUN: Choose your own adventure!

team trodo tips
intensity is the name of the game with this one, friends! put your pedal to the metal on that assault bike! if you’ve never gotten on one before, don’t worry – it’s just like riding any other bike, except it kind of feels like the bike is underwater.  seven calories is just enough to make you a little winded before starting those deadlifts! take a deep breath before you hit those deadlifts…you’ll want to try to knock out all seven in a row if you can. we’d suggest you busting through those wallballs…and then jump off the floor as fast as possible. remember, your next teammate can’t start until you’re off the floor (only 2 people can be out there at a time). athletes must go through the movements on order and cannot pass one another, but you can choose which athlete to send out next, so mix it up if you want. keep in mind that 14 minutes will feel kind of similar to 40 minutes if you’re really pushing yourself.


Workout Two | Pair It Down
thrusters & pull-ups (pair 1), hang power cleans & burpees over bar (pair 2)
team-of-four for time (cap 15 min, pairs-of-two)

the flow
35 – thrusters, pull-ups (pair 1), then hang power cleans, burpees over bar (pair 2)
25 – thrusters, pull-ups (pair 1), then hang power cleans, burpees over bar (pair 2)
15 – thrusters, pull-ups (pair 1), then hang power cleans, burpees over bar (pair 2)
5 – thrusters, pull-ups (pair 1), then hang power cleans, burpees over bar (pair 2)

the weights
CAT1: Thrusters & Hang Power Cleans (95/65), Pull-Ups
CAT2 / MASTERS 40+: Thrusters & Hang Power Cleans (75/55), Single Ring Row
CAT3 / JUST FOR FUN: Choose your own adventure!

team trodo tips
make sure to communicate like CRAZY on this one! you and your partner in your pair will need to either have a rep scheme set coming in…or you’ll need to let the other person know how many reps you have left before you switch. the non-working pair should be cheering like they’re your embarrassingly proud parents during your final game of your senior year. oh, and don’t be the hero here – if you’re slowing down on a movement, swap out for your other partner to do the work…we promise you’re faster that way. remember, teamwork makes the dream work. 

Workout Three | S2OH Speed Ladder
shoulder to overhead
team-of-four, 4 x 2min amrap for total points (20 second weight transition between amrap parties)

the flow
Teams will have two minutes at each weight to perform as many shoulder to overhead reps as possible. One athlete works at a time and athletes can switch as desired. Weights will be assigned points (see below).

the weights
CAT1: Shoulder to Overhead (65 – 1 pt, 85 – 2 pts, 115 – 3 pts, 135 – 4pts)
CAT2 / MASTERS 40+: Shoulder to Overhead (55 – 1pt, 75 – 2pts, 105 – 3pts, 115 – 4 pts)
CAT3 / JUST FOR FUN: Athlete’s choice!

team trodo tips
whew! this one is SO. MUCH. FUN. you’ve got four separate two minute rounds to max out on reps here, so make sure to use those minutes wisely! the early rounds are at a light weight, so make sure you’re smaller athletes are repping out for the majority of the time here. you should move like you’re the energizer bunny on that bar…as soon as you slow down, jump outta there and let someone fresh hop on that bar! your heavy lifters may want to get in a few reps in those early rounds so that they can stay warm for the last two rounds. if you can get even one or two reps at those heavier weights, we definitely suggest you give it a try – if nothing else, it’s a nice little breather between lifts for your heavier lifters.


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trodo open 1.2016 | kick it up

When and Where: Saturday, January 9th, at your box.

The Workout: 17 minute AMRAP for total reps/cals

The Goal: As a team-of-four, accumulate as many reps as possible of rowing calories and ground to overhead in 17 minutes.

The Kicker: 3-Rep Buy-In of Toes-To-Bar or Knees-To-Chest every time an athlete enters the work area.

Workout Summary: The team will have 17 minutes to accumulate as many reps as possible. Only two athletes may work at a time, one on the rower and one on a barbell. There are no minimum or maximum work requirements, but when a switch in athlete happens, the incoming athlete must complete 3 toes to bar before beginning work on the rower or the barbell. Toes to bar reps may only begin once the rower handle is racked or the barbell in on the ground.
**Remember, when the workout begins, the two working athletes must complete 3 toes to bar before beginning their work on the rower and the barbell!** 

The Score: Total Row + Ground-to-Overhead reps

team trodo tips

Communicate like crazy. Let each other know when you’re about to need a switch and be clear on who’s coming in to take over. It’s a good idea to keep a running rep count for ground to overheads. We suggest that you count up to 100 and then restart the count….we just think it’s easier. Oh, make sure your friends don’t miss their 3-rep toes to bar buy-in!

 

workout standards

Ground to OverheadA rep will count when the barbell is brought from the floor to an overhead position and the athlete returns to a standing position with the arms locked out overhead and the hips and legs fully extended. Athletes can clean & jerk or snatch. 

CAT1: 95/65, CAT2 & MASTERS 40+: 75/55, CAT3: Athlete’s Choice

Row: The rower handle must be racked before an incoming athlete may start toes to bar. 

Toes to Bar: The athlete must begin the rep from a fully extended position underneath the bar, heels behind the vertical plane of the bar. A rep will count when the athlete brings his/her toes to touch the bar. Single reps are allowed. Kipping is allowed.

CAT2 & MASTERS – Hanging Knee Raise: The athlete must begin the rep from a fully extended positions underneath the bar, heels in line with or behind the vertical plane of the bar. A rep will count when the athlete brings his/her knees towards the chest, above hip level. 


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trodo games 11.2015

workout 1 | on point, 13 minutes, for-total-points

deadlift (+1), clean (+3) or snatch (+5), and box jump (+1)

weight standards

CAT1: 115/85, 24″ box

CAT2/Masters: 95/65, 20″ box

CAT3: athlete’s choice (2 barbell weights, and 1 box height allowed)

workout flow

All athletes start in home base. at 3-2-1-GO, two athletes will enter the working area to start accumulating reps/points. One athlete will work on the barbell at a time, and one athlete will work on the box jump at a time. The athlete working on the barbell may choose to deadlift, clean, or snatch the weight, and cannot switch between movements once he/she enters the work area. Athletes can perform a different movement when they re-enter the working area. There are no minimum or maximum work requirements. For a switch on the barbell or box jump to happen, the working athlete must return two feet to home base before the next athlete enters the working area. Athletes going from barbell directly to box jump (and vice versa) still must return two feet to home base before making the switch. 

strategy tips from Team Trodo

If you’re on the barbell or on the box jump, get crazy! This is a SPRINT. If you slow down, swap out to get a fresh teammate in the action. When you’re working and you feel ready to switch, COMMUNICATE! Oh, worried about the snatch weight? Don’t be! You can deadlift and clean…and never have to snatch. We just ask that you push yourself…by the time the games come around, you’ll probably be able to do a rep or two!

workout 2 | super star blast, 12 rounds, amrap

1 movement per athlete, 3 rounds each, 45 seconds on, 10 seconds off

pullup/ring row, front squat, lateral burpee over bar, shoulder to overhead

weight standards

CAT1: 135/85

CAT2/Masters: 115/65

CAT3: athlete’s choice

workout flow

Each athlete will choose one movement for the workout, and will complete 3 rounds of that movement only. All athletes will start in home base. At 3-2-1-GO, the first athlete will enter the working area to complete as many pullups as possible in 45 seconds. At the end of the working period, the athlete will have 10 seconds to return to home base before the next 45 second work period begins. At the next 45 second work period, the second athlete will enter the working area to complete as many front squats as possible in 45 seconds. 10 second reset. Athlete 3 to do max burpee over bar in 45 seconds. 10 second reset. Athlete 4 to do max shoulder to overhead in 45 seconds. 10 second reset. Round 2 and Round 3 will be the same jam….each athlete will do the same movement they did for Round 1.

strategy tips from Team Trodo

The name of the game for this workout is INTENSITY. This workout gives you the chance to shine with a movement that’s ‘your jam’. You should be going as hard as you can each round! Do your best to beat your previous round….and set a new PR on the final round. It’s totally possible with the crazy energy and support of the Trodo community!

workout 3 | pull, sprint-relay, 1k row + 2k row, relay for-time

Scores: 1k row time, and total 3k row time (yes, 2 scores!)

workout flow

All athletes start in home base behind the rower. At 3-2-1-GO, one athlete will run down (approx 15′) to the end of the lane and back (approx 15′) to the rower to begin rowing. The first time (score 1) is recorded at the 1,000 meter mark. Athletes can switch at any time. In order for a switch to occur, the rower must be racked, then the next athlete runs down and back to the rower before work can begin. At the completion of the total 3k row (score 2), a final athlete must run to the end of the lane, with two feet in home base. Each athlete must row at least 250m (total) through the duration of the workout. There is a small obstacle for the run, requiring the athlete to get under a set height, roughly 3′-4′ high on the way down, and the way back.

strategy tips from Team Trodo

This workout requires you to dig deep into your team! Since two scores are recorded this one gets tricky! It’s a lung burner. Sorry, we’re not sorry.  We came up with several strategies when testing — to be honest, we’re not sure which one is best! Row your tails off…and swap FAST and FURIOUSLY! This one will be EXCITING!


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trodo open 10.2015 | up down bar burner

Date: Saturday, October 10th

workout summary

Team-of-4 must complete 100 thrusters, 100 shoulder to overhead, 100 front squats and then 100 cleans.

Time Bonus: AMRAP burpees throughout the entire work period. For every one burpee completed, one second will be subtracted from the total time to complete the work above. One athlete works on burpees at a time.

Score: Total Time

 

categories and weight standards

Thrusters, Shoulder To Overhead

CAT1: 95/65, CAT2 and Masters: 75/55, CAT 3: Athlete’s Choice

Front Squats, Cleans

CAT1: 115/85, CAT2 and Masters: 95/65, CAT3: Athlete’s Choice

 

workout flow

Team of 4 will chip away at each set of 100 reps of thrusters, then 100 shoulder to overheads, followed by 100 front squats, and then 100 cleans. Only one athlete working on the barbell at a time. There are no minimum or maximum work requirements. When a switch of athlete happens, the bar from the working athlete must come touch the ground before the next athlete can pick up the bar to begin reps.

When the 100th rep of shoulder to overhead is done, weights must be changed before beginning front squats and cleans. No weights can be changed prior to the completion of the shoulder to overhead reps.

While teams complete barbell reps, one athlete can work at a time to complete burpee reps. Teams may continue accumulating burpee reps while athletes change the weights on both barbells. It’s recommended that each athlete write down his/her own burpee reps every time a set of burpees is completed.

 

movement standards

Thrusters: A rep will count when the athlete reaches a full depth squat (hip crease below parallel) in the the front rack position, and ends with the barbell in a locked out position overhead (bar, shoulders, hips, knees, and ankles stacked). The rep must be completed in one fluid movement. A front squat plus a push press is not allowed.

Shoulder to Overheads: A rep will count when the athlete brings the barbell from the shoulders to a locked out overhead position (bar, shoulders, hips, knees, and ankles stacked). Strict Press, Push Press, Push Jerk, and Split Jerk are all allowed. If an athlete Split Jerks, they must return both feet to under their hips before the rep will count.

Front Squats: A rep will count when the athlete reaches the hip crease to below parallel and returns to a fully extended standing position (hips, knees, and ankles stacked).

Cleans: A reps will count when the athlete brings the barbell from the ground to the shoulders in one fluid motion, and stands to full extension with elbows in front of the bar (hips, knees, and ankles stacked). Muscle clean, power clean, and full clean are allowed.

Burpees: A rep will count when the athlete brings the chest and hips to the ground, then jumps forward onto a 45# plate. The burpee must be plate-facing, but the athlete’s chest may not touch the plate during the burpee. Lateral burpees/jumps are not allowed.


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trodo games 7.2015

Workout 1: Sit Up and Hang

Team-of-4,  12 min AMRAP

Workout Summary: As a team-of-four, complete as many reps as possible in 12 minutes of hang snatches and partner medball sit-ups.

Weight Standards:

Partner Medball Sit Up: CAT1: 20#, CAT2 & MASTERS 40+: 14#, CAT3: Athlete’s Choice

Hang Snatch: CAT1: 95/65, CAT2 & MASTERS 40+: 75/55, CAT 3: Athlete’s Choice

Workout Flow: At 3-2-1-GO, three athletes will enter the working area while one athlete remains in home base. Two athletes will begin partner medball sit-ups, while one athlete will start reps on hang snatches. There are no minimum or maximum work requirements, but when the athlete snatching lets the bar drop to the ground, there is a mandatory switch of athletes. In order for any switch to occur (snatch or sit-up), the athlete returning to home base must have two feet in home base before the next working athlete can enter the working area.

The Score: Total hang snatch reps + total sit-up reps

Workout 2 / 3: Chip, Chip Away + Swing Up The Ladder

Teams-of-2, 14 min, For-Time + AMRAP

Workout Summary: Pair 1 completes a chipper of deadlifts, thrusters and burpees over the bar as fast as possible (for time). Once the chipper is complete, Pair 2 completes as many reps as possible of the Toes-To-Bar and Russian Kettlebell Swing Ladder. If time is remaining upon completion of the T2B/RKBS ladder, the athletes will go back to the beginning of the ladder and begin again. Note: There are no male/female partner requirements for Workouts 2/3.

Chip, Chip Away (For Time)

80 Deadlifts
60 Thrusters
40 Burpees Over Bar

Swing Up The Ladder (AMRAP)

T2Bar: 6-9-12-15-18-21
RKBS: 6-9-12-15-18-21

Weight Standards:

Chip, Chip Away

Deadlifts: CAT1: 135/115, CAT2 & MASTERS 40+: 115/95, CAT3: Athlete’s Choice

Thrusters: CAT1: 95/65, CAT2 & MASTERS 40+: 75/55, CAT3: Athlete’s Choice

Swing Up The Ladder

Toes-to-bar: CAT1: T2B, CAT2 & MASTERS: Toes-to-Upright, CAT3: Toes-to-Upright recommended

Russian Kettlebell Swings: CAT1: 62/44, CAT2 & MASTERS 40+: 53/35, CAT3: Athlete’s Choice

Workout Flow: 

Chip, Chip Away (Pair 1)
At 3-2-1 GO, one athlete will enter the working area to begin reps, while the other athlete remains in home base. There are no minimum or maximum work requirements. When a switch is called, the working athlete must return two feet to home base before the next athlete can enter the working area. When 80 deadlifts are completed, the barbells must be changed to thruster weights. The team may assist with changing the weights. Reps may begin on thrusters when only one athlete is in the working area. When 60 thrusters are completed, one barbell must be rolled to the end of the lane before burpees over bar can begin. When the 40th burpee over bar is completed, time is recorded and the working athletes must roll the barbells to the end of the lane and return two feet to home base before the next athletes (Pair 2) can begin work on Workout 3.

Swing Up The Ladder (Pair 2)
Once the barbells from Workout 2 have been moved to the end of the lane, and Pair 1 has returned to home base, one athlete from Pair 2 will enter the working area to begin Toes to Bar reps, while the other athlete remains in home base. There are no minimum or maximum work requirements. When a switch is called, the working athlete must return two feet to home base before the next athlete can enter the working area. If time is remaining upon completion of the T2B/RKBS ladder, the athletes will go back to the beginning of the ladder and begin again.

The Score: Two separate scores will be recorded for Workouts 2 and 3. Time will be scored for Chip, Chip Away (time marked upon the completion of the burpees over the bar). Swing Up the Ladder will be scored for total reps completed in the remaining time.

Workout 4: Trodo Bear Complex

Team-of-4, 12 min, Max Load

Workout Summary: As a team-of-four, establish a max load (per person for a team total) of the following 3-rep complex – Clean, Front Squat, Shoulder to Overhead. Athletes may not combine any of the separate movements into a “cluster” – they must be three separate lifts successfully completed without the bar touching the ground.

Weight Standards:

All CATs: Athletes choose weight. A 35# bar will be used for all categories.

Workout Flow: At 3-2-1-GO, athletes may enter the working area to set-up the barbell for the first athlete’s weight. All athletes besides the lifter must return to home base before the complex can begin. The complex will count when the lifter completes all three reps successfully: clean, front squat, and shoulder to overhead. After an attempt, all athletes may return to the working area to help set-up the next weight. Weight (total pounds) can only be added to the bar. Each athlete will establish a max load for the complex.

The Score: Team total load (heaviest successful complex completed for each individual)


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trodo open 6.2015 | drop it like a squat

Team of 4 will complete as many reps as possible in 18 minutes of 200m sprints, pullups and medball drop squats. Watch the workout standards video.

Workout Flow

At 3-2-1-GO, three athletes will begin work. One sprints 200m, one performs pullups, one performs med ball drop squats, one rests. There are no minimum or maximum work requirements, but no athlete may run more than 200m at a time, and all athletes must complete at least 1 rep of every movement.

Scoring

Score total reps of pull-ups and med ball drop squats, and score every run as 50 reps. That’s right…50 reps…give it your all!

Movement Standards

200m run

  • The athlete must run 200m. Upon arrival back at the working area, the athlete must tag out the next athlete set to run before another 200m run may begin.

 Pullups

  • CAT1: The rep will start with the athlete under the bar with the arms fully extended. The rep will count when the athlete reaches their chin over the horizontal plane of the bar. Strict, kipping, and butterfly pull-ups are allowed. Overhand, underhand, and mix-grip pull-ups are allowed.
  • CAT2: Ring rows. The rep will start with the athlete’s chest directly under the rings with the arms fully extended. The rep will count when the athlete’s chest makes contact with the ring. Strict or kipping is allowed. Overhand, underhand, or mixed grip is allowed.

MedBall Drop Squat

Weight Standard: CAT1: 20#, CAT2: 14#, CAT3: Athlete’s Choice

  • The athlete must come to a full squat position before picking up the ball (hip crease below parallel to the knees).
  • The athlete must return the ball to a fully extended position (knees and hips) and the ball must make contact with the front and top of the shoulder before the athlete drops it to the floor. THIS IS NOT A THROW OR TOSS OVER.
  • The athlete may not move his feet to turn until the ball loses contact with the athlete and begins to drop to the ground.
  • The rep will start when the athlete squats to the medicine ball. The rep will count when the athlete brings the ball to a fully extended standing position and rolls it over their shoulder to drop to the ground.

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trodo games 5.2015

Workout 1: Row-verhead Squat Party

Team-of-4, AMRAP, 11 minutes

Workout Summary: As a team, complete as many calories on the rower and as many overhead squats as possible in 11 minutes.

Weight Standards: CAT1: 95/65, CAT2: 75/55, CAT3: athlete’s choice.

Workout Flow: The team starts in home base. At 3-2-1-GO, one athlete will go to the rower to start accumulating calories. A second athlete will go to a barbell to start accumulating overhead squat reps. Only two athletes can work at a time (one on the rower, one on a barbell) while the resting athletes remain in the home base area. Only one barbell can be working at a time. There are no minimum or maximum work requirements. Athlete switches must occur in the home base area. If an athlete is going from overhead squats directly to the rower or vice versa, they must still return to the home base area before resuming work at the next work station. At the conclusion of 11 minutes, work stops.

Scoring: Total Calories + Total Overhead Squat reps.

View Movement Standards in-detail.

Workouts 2 + 3: Girls, Interrupted

Team-of-4, 16 minutes

Workout Summary: Pair 1 completes “Karen, Interrupted” – 150 WallBalls For-Time (Score 1), then Pair 2 completes “Double Under Diane” – AMRAP (Score 2), 21 double unders, 15 deadlifts and 9 pushups in the remaining time.

Weight Standards

WallBalls: CAT1: 20/14, CAT2: 14/10, CAT3: athlete’s choice. (Men: 10′ target, Women: 9′ target)

Burpee Box Overs: CAT1: 24”, CAT2: 20”, CAT3: athlete’s choice.

Deadlifts: CAT1: 185/135, CAT2: 155/115, CAT3: athlete’s choice.

Double Unders: CAT1: double unders, CAT2: single unders or double unders (both athletes must choose one movement and cannot switch between movements during workout), CAT3 athlete’s choice or line hops.

Push-Ups: CAT1: chest to ab mat with hands on 2” plates, CAT2: chest to ab mat (with plate underneath), hands on ground, CAT3: chest to ab mat (with plate/s underneath), hands on ground.

Workout Flow:

Workout 2: At 3-2-1-GO, Pair 1 will enter the work area to complete 150 wallballs for time. Only one athlete can work at a time. The non-working athlete must be inside the rig. There are no minimum or maximum work requirements, but when a switch is called the working athlete that called the switch must return to the inside of the rig and the non-working athlete must do a 3 burpee over box buy in before resuming work on the wall balls. Time is recorded when 150 wallballs are completed.

Transition to Workout 3: Before Pair 2 can begin work for the second workout, Pair 1 must clear the equipment from Karen, Interrupted (box and wallballs), set up the equipment for Double Under Diane, then return to home base. Once the work area is set, the judge will give Pair 2 a signal to leave the home base area to begin work.

Workout 3: Pair 2 will enter the work area to complete as many reps as possible of 21 double unders, 15 deadlifts, and 9 pushups in the remaining time, until the clock reaches 16 minutes. Only one athlete may work at a time (non-working athlete is in home base). There are no minimum or maximum work requirements. In order for a switch to occur, the working athlete must return to home base before the non-working athlete can enter and begin work (both feet must be inside the home base area).

Pair Requirements: There are no Male/Female pair requirements for Workout 2 and Workout 3.

Scoring: Two separate scores. Workout 2, Karen Interrupted For-Time, and Workout 3, Double Under Diane for Total Reps.

Tiebreak: If two teams have the same time for Workout 2 and same number of reps for Workout 3, the team that has fewer burpee over box switches will receive the higher ranking.

Workout 4: The OG Max Out

Team-of-4, 2 Rep Max, 12 minutes

Workout Summary: Each athlete will establish a Shoulder to Overhead 2RM to accomplish a team max load in 12 minutes. Weight may only be added to the bar.

Scoring: Sum of each athlete’s max lift.

Workout Flow: The team starts in home base. At 3-2-1-GO athletes may enter the working area to set up the first weight. Athletes can assist the lifting athlete to get the barbell to the front rack position. Strict Press, Push Press, Push Jerk, and Split Jerk are all acceptable. If an athlete fails a rep, he/she may continue to reattempt as long as no other athlete assists and the bar does not drop below their front rack position. Weight (pounds) may only be added to the bar. Weight plates can be switched out to add total weight/pounds to the bar. At the conclusion of 12 minutes, the max individual scores will be added together for a team total.


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trodo open 4.2015 | raise the roof

  • 6 SYNCHRONIZED BURPEES (TEAM-OF-4)
  • 60 SNATCHES (30 REPS, MALE PAIR / 30 REPS, FEMALE PAIR)
  • 6 SYNCHRONIZED BURPEES (TEAM-OF-4)
  • 60 CLEAN AND JERKS (30 REPS, MALE PAIR / 30 REPS, FEMALE PAIR)
  • 6 SYNCHRONIZED BURPEES (TEAM-OF-4)
  • 60 GROUND TO OVERHEADS (30 REPS, MALE PAIR / 30 REPS, FEMALE PAIR)

Workout Summary

Team of 4 will complete 60 snatches (30 reps per pair), 60 clean and jerks (30 reps per pair), and 60 ground to overhead (30 reps per pair) for overall time. A male and female barbell must be used.

Movement buy in: To start any movement section (snatch, clean and jerk, ground to overhead), the team-of-4 must complete 6 synchronized burpees.

Switch penalty: Anytime a switch of working athlete is called, one athlete from the non-working pair must complete 3 burpee bar hops over the working bar before reps can resume. Teams must use two separate barbells (a male barbell and a female barbell).

Movement Standards

Burpee

The rep starts with a burpee on one side of the working barbell and ends with both feet landing on the other side of the barbell.  The chest and hips must touch the ground, and the athlete must get both feet over the barbell for the rep to count.

Team-of-4, Synchronized Burpees

Rep starts with all 4 athletes in a standing position, rep will count when all 4 athletes’ chests and hips touch the ground at the same time, and all 4 athletes return to an upright position with their hips extended.

Snatch

Weight Standards: CAT1: 95/65, CAT2/MASTERS: 85/55, CAT3: Athlete’s Choice

The rep will start with the barbell on the floor. To complete a rep, the athlete must bring the barbell from the floor to an overhead position with arms locked out, legs and hips fully extended and feet under the shoulders. The barbell must be moved from the ground to an overhead position in one fluid movement; the barbell cannot stop at the shoulders.

Clean & Jerk

Weight Standards: CAT1: 95/65, CAT2/MASTERS: 85/55, CAT3: Athlete’s Choice

The rep will start with the barbell on the floor. To complete a rep, the athlete must bring the barbell from the floor to the shoulders, and then from the shoulders to an overhead position with the arms locked out, legs and hips fully extended and feet under the shoulders.

Ground to Overhead

Weight Standards: CAT1: 95/65, CAT2/MASTERS: 85/55, CAT3: Athlete’s Choice

The rep will start with the barbell on the floor. To complete a rep, the athlete must bring the barbell from the floor to an overhead position with the arms locked out, legs and hips fully extended and feet under the shoulders. Clean & Jerk or Snatch is accepted.


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trodo games 1.2015

WORKOUT 1 – PUSH, SWING, & HURDLE HOP FRENZY
TEAM-OF-4, FOR TIME, 11 MINUTE CAP 
As a team, complete 2 rounds of:

  • 80 Trodo Push-ups
  • 80 Russian Kettlebell Swings (40 per male/female pair)
  • Max Lateral Hurdle Hops

Score: Total time
Bonus Scoring: For every 10 later hops completed, 1 second will be deducted from the team’s total time.

WORKOUT DETAILS

  • Push-Ups: Team of 4 will line up shoulder to shoulder and hold a plank position. 1 athlete at a time will perform pushups. The 3 remaining athletes must be holding a plank position for reps to count. A switch can happen at any time, but pushups must be performed in order of the team line. The max number of reps any one athlete can do at a time is 10, then there is a forced switch. If an athlete chooses not to perform reps, they must say “skip”, and the count continues with the next athlete. If reps are not completed after the 4th athlete does pushups, reps will continue starting back with the first athlete. Work is done when 80 pushups are completed, and the team may move on to the next movements.
  • KB Swings: Team of 4 will break up into two pairs (made up of 1 male and 1 female). The non-working person will be in the home base area while the working athlete will perform a maximum of 10 kettle bell swings at a time. A switch can happen at any time before 10 reps, but reps will only count if one athlete is in the home base area. Work is done and the pairs switch stations when 40 russian kettle bell swings are completed.
  • Lateral Hops: While Pair 1 performs 40 kettle bell swings, pair 2 will accumulate as many lateral bar hops as possible. 1 athlete at a time will perform reps in the working area while the non-working athlete is in the home base area. A max of 10 hops can be performed until a mandatory switch. Once Pair 1 completes 40 kettle bell swings, the pairs switch work stations. Pair 1 then completes hops while Pair 2 completes 40 kettle bell swings.
  • At the completion of 80 total kettlebell swings (40 per pair), the team of four will regroup to start round 2 with the pushups.
  • Scoring Bonus: For every 10 lateral hops completed, 1 second will be deducted from the total team time. For example: a team with a score of 9:35 and 200 completed hops (20 seconds) will have a final time of 9:15.

CATEGORY STANDARDS

CAT 1

  • Push-Ups: chest to abmat with hands on 2″ plates
  • Kettlebell: 53 / 35
  • Lateral Hops: 12″ hurdle

CAT 2 / MASTERS

  • Push-Ups: chest to abmat (abmat on 2″ plate) with hands on ground
  • Kettlebell: 44 / 26
  • Lateral Hops: 6″ hurdle

CAT 3

  • Push-Ups: Athlete’s Choice or CAT 2 suggested standard
  • Kettlebell: Athtlete’s Choice or CAT 2 suggested standard
  • Lateral Hops: Low hurdle (6″) or line hops

WORKOUT 2 – AMRAP PARTY
TEAM-OF-4, AMRAP 16 MINUTES
Male/Female Pairs alternate 2 minutes of work, 2 minutes of rest for the following movements.
Score: Total reps

Shoulder to Overhead

  • Pair 1: 2 min max shoulder to overhead (Pair 2 rests)
  • Pair 2: 2 min max shoulder to overhead (Pair 1 rests)

Pull-Ups

  • Pair 1: 2 min max pull-ups (Pair 2 rests)
  • Pair 2: 2 min max pull-ups (Pair 1 rests)

Front Rack Lunges

  • Pair 1: 2 min max front rack lunges (Pair 2 rests)
  • Pair 2: 2 min max front rack lunges (Pair 1 rests)

Shoulder to Overhead

  • Pair 1: 2 min max shoulder to overhead (Pair 2 rests)
  • Pair 2: 2 min max shoulder to overhead (Pair 1 rests)

WORKOUT DETAILS

  • Shoulder to Overhead: Pair 1 (1 male and 1 female) will perform as many push presses in 2 minutes as possible. 1 athlete works at a time while the non-working athlete holds the bar off the ground (hang at hip, front rack, back rack). A switch between working athletes can happen at any time. Barbells cannot be switched between athletes. Reps will only count if the non-working athlete is in a standing position with their bar off the ground. If the athlete is resting the bar in the back rack position the athlete must return/transfer the bar to the front rack position before performing shoulder to overhead reps.
    After 2 minutes, Pair 1 will return to the home base area. Pair 2 will begin work.
  • Pull-Ups: Pair 1 will perform as many pull-ups in 2 minutes as possible. 1 athlete works at a time, while the non-working athlete hangs on the bar. The hang must be performed with 2 hands: reverse grip, mixed grip, and overhand grip are accepted. A switch between working athletes can happen at any time. Reps will only count if the non-working athlete is in the hang position. After 2 minutes, Pair 1 will return to the home base area. Pair 2 will begin work.
  • Front Rack Lunges: Pair 1 will perform as many front rack lunges in 2 minutes as possible. 1 athlete works at a time, while the non-working athlete holds the bar off the ground (hang at hip, front rack, back rack). Hips and knees must be fully extended in all active rest positions. A switch between working athletes can happen at any time. Barbells cannot be switched between athletes. Reps will only count if the non-working athlete is in a standing position with their bar off the ground. After 2 minutes, Pair 1 will return to the home base area. Pair 2 will begin work.

CATEGORY STANDARDS

  • CAT 1
    • Shoulder to Overhead: 95 / 65
    • Pull-Ups
    • Lunges: 95 / 65
  • CAT 2 / MASTERS
    • Shoulder to Overhead: 85 / 55
    • Pull-Ups: Single Ring Row
      • Single Ring Rows are required – pull-ups are not allowed as a substitute
      • Non-working athletes will be required to complete a bar hang as described above.
    • Lunges: 85 / 55
  • CAT 3
    • Athlete’s Choice or CAT 2 suggested standard

WORKOUT 3 – CLEAN IT UP
TEAM-OF-4, FOR MAX LOAD, CAP 12 MINUTES
Each athlete will establish his/her 1 rep max for a Clean + Hang Clean Complex. The team may only add weight to the bar.
Score: Sum of max weight for Clean + Hang Clean Complex achieved by each individual team member

WORKOUT STANDARDS

  • The first clean must be pulled from the ground and brought to the shoulders in one fluid movement. A power clean or a full clean is acceptable.
  • The second clean must start from the hang position above the knee and be brought to the shoulders in one fluid movement. Full (squat) clean is required.
  • Once the bar leaves the ground for the first clean, it cannot come back to the ground until both reps of the complex are completed.
  • Teams are required to use a female bar


CAT STANDARDS

  • CAT 3: Power clean is acceptable for the second rep of the complex.

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trodo open 12.2014

View Workout Standards Video

TEAM-OF-4, AMRAP, 15MIN

Team-of-4 will complete as many reps as possible of the following movements in 15 minutes.

Row, Russian Kettle Bell Swings, Wall Balls. 

Athletes can switch at any time, and there are no minimum work requirements.

RUSSIAN KETTLE BELL SWINGS

WEIGHT STANDARD

CAT1: 53#, 35#

CAT2: 44#, 26#

CAT3: choose your own weight

MASTERS: 44#, 26#

MOVEMENT STANDARD

  • Rep starts with the kettle bell below hip height and bottom of the kettle bell below the frontal plane
  • Kettle bell must be brought to above eye level and arms must be locked out straight at the top position; bent arms will result in a no rep

ROW

MOVEMENT STANDARD

  • Rowing is scored as 1 rep per calorie pulled

WALL BALLS

WEIGHT STANDARDS

CAT1: 20# @ 10’ target, 14# @ 9’ target

CAT2: 14# @ 10’ target, 10# @ 9’ target

Masters: 14# @ 10’ target, 10# @ 9’ target

CAT3: choose your own weight and target height

MOVEMENT STANDARD

  • Reps begin with med ball the athlete’s hands and standing in full upright position
  • Athlete achieves a full depth squat with hip crease below the top of the knee
  • Ball must hit the center of the target at the required height
  • Ball does not need to be caught for the rep to count
  • Ball must be in the hands of the athlete before the start of the squat; cannot be picked up at the bottom of the squat

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trodo games 10.2014

WORKOUT 1: KB S2OHs + WEIGHTED RUNS

TEAM-OF-4, FOR TIME, CAP12

[200 KB Shoulder to Overhead
[10x 200m Weighted Plate Run

KB Weight Standard
CAT1: 26#, 35#, 44#, 53#
CAT2: 18#, 26#, 35#, 44#
CAT3: Choose any weight

Plate Carry Weight Standards
CAT1, CAT2, & CAT3: 2×5#, 2×10#, 2×15#, 2×25#, 2×45#

SCORE: TOTAL TIME


WORKOUT FLOW

1) 2 Rounds

  • Pair 1: 50 kettlebell S2OH, Pair 2: weighted 200m run
  • Pair 2: 50 kettlebell S2OH, Pair 1: weighted 200m run

2) 1 athlete completes a weighted 200m run

3) 1 athlete completes a weighted 200m run

WORKOUT DETAIL

  • Team divides into two pairs; no female or male requirements
  • Pair1 completes KB S2OH reps (50 each round) while Pair2 completes a 200m weighted run; pairs must switch in a home base area
  • Athletes choose a kettlebell weight and keep the same weight for S2OHs during the entire workout
  • There will be four kettlebells per team; CAT1: 26#, 35#, 44#, 53#, CAT2: 18#, 26#, 35#, 44#, CAT3: Choose any weight
  • Either athlete within the pair completes S2OH reps in the designated work area and athletes can switch as desired; the other athlete must maintain KB in an overhead position using 1 arm only
  • Each athlete must carry one weight plate during each run; weight plates cannot be switched during run
  • Weight plates can be carried on the runs in any order, but each plate must go on at least one run

MOVEMENT STANDARDS
Kettlebell Shoulder to Overhead
KB starts in the bottom rack position; bottom of the KB must be below the top of the shoulder and arm must be tucked to the body. At the top of the rep the KB will be positioned over the heel with knees, hips, elbow locked out. KB will be directly stacked over the heel, not in front or to the side of that position. Athlete then returns KB to the bottom position; bottom of KB below the top of shoulder and arm tucked to the body.

Weighted Plate Run
There are 10 weight plates total; 2×5#, 2×10#, 2×15#, 2×25#, 2×45#. Each athlete must carry 1 weight plate on each run and the order does not matter. Athletes can carry the plate any way they like on the run, however it must be carried and not rolled/flipped at any point.

WORKOUT 2 + 3 + 4: COUPLET PARTIES + ROW-A-THONS

2 TEAMS-OF-2, 2 COUPLETS W/ CONTINUOUS ROW, AMRAP 12m

Workout 2, AMRAP, 6m
[8 Deadlifts; CAT1: #165/125, CAT2: #135/95, CAT3: any weight
[8 Box Jump Overs; 24″/20″

Workout 3, A MRAP, 6m
[8 Power Cleans; CAT1: #115/75, CAT2: #95/65, CAT3: any weight
[8 Broad Jumps; 6’/4′

Workout 4, Continuous Row
[Row for Calories

3 SEPARATE SCORES: Workout 2 Reps, Workout 3 Reps, and Workout 4 Cals

  WORKOUT DETAIL

  • Team divides into two pairs of 1 male and 1 female; Pair1 and Pair2
  • Pair1 will complete the first couplet and Pair2 will complete the second couplet
  • No minimum or maximum work is required within each pair for the couplet workouts; switches can occur anytime, but switches must happen within the home base area (approx. 5 ft. away)
  • Pair2 rows for 6 minutes during the first couplet; athletes switch as desired
  • Pair1 rows for the last 6 minutes during the second couplet; athletes switch as desired
  • Any athlete can assist with weight transition from Workout 2 to Workout 3

MOVEMENT STANDARDS
Deadlifts

Deadlift starts with the barbell on the floor. Barbell is brought to the hips and full lockout is achieved through knees, hips and arms. The shoulders must be behind the barbell for the rep to count. Bouncing of the barbell between reps is not permitted.

Cleans
Clean starts with the barbell on the floor. Barbell is moved to the shoulders in one movement. Deadlifting and hang cleaning is not permitted. Power or squat clean is allowed.

Box Jump Overs
Athlete starts standing on one side of the box. They then jump the box. Hip extension is not required on the box however both feet must be in contact with the box at the same time. No other body parts may contact the box during this movement. Athlete then steps or jumps down on the other side of the box. Once both feet touch the ground the rep is complete. CAT2 and CAT3: athletes are permitted to jump onto the box or step onto the box; all other movement standards apply

Broad Jumps
Athletes start behind the line. They then must complete a 2 footed jump across the gap, clearing the line on the far side, landing on 2 feet. CAT1: If the athlete lands part of their foot on the line the rep will not count. CAT2: Any part of the foot landing in contact with the line is acceptable. CAT3: CAT2 standards recommended, but can modify distance as needed

WORKOUT 5: DEATH BY BURPEES

TEAM-OF-4, AMRAP, 10m OR UNTIL FAILURE TO COMPLETE REPS

[Death by Bar Facing Burpees, On-The-MinuteCAT1: OTM Reps: 12, 15, 18, 21, 24, 24, 24, 24, Max RepsCAT2: OTM Reps: 9, 12, 15, 18, 21, 24, 24, 24, Max RepsCAT3: OTM Reps: 9, 12, 15, 18, 21, 24, 24, 24, Max Reps

  WORKOUT DETAIL

  • Only one athlete works at a time and there are no minimum work requirements
  • Athletes must transition inside of home base area; approximately 4′ away from work area
  • The workout ends If a team fails to complete the required work within the minute

MOVEMENT STANDARDS
Bar Facing Burpees
Movement starts from a standing position. Athlete must touch their chest and hips to the ground at the same time and hands must come in contact with chalked X’s on the floor next to the bar; athlete will be perpendicular to the bar in bottom position. Athletes can get over the bar any way they like, rep is completed when both feet hit the ground on the other side of the bar. If the hips and chest are not on the ground at the same time then the rep will not count.


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trodo open 9.2014

TEAM-of-4, FOR TIME

1) Team-of-4:

  • 5 burpees

2) Male Pair: 

  • 50 Back squats; (CAT1: 135#, CAT2: 115#, CAT3: any weight)
  • 40 Hang Power Cleans; (CAT1: 115#, CAT2: 95#, CAT3: any weight)
  • 30 Shoulder to Overhead; (CAT1: 95#, CAT2: 75#, CAT3: any weight)

3) Female Pair:

  • 50 Back squats; (CAT1: 95#, CAT2: 75#, CAT3: any weight)
  • 40 Hang Power Cleans; (CAT1: 75#, CAT2: 55#, CAT3: any weight)
  • 30 Shoulder to Overhead; (CAT1: 55#, CAT2: 35#, CAT3: any weight)

4) Team-of-4:

  • 5 burpees

OTM 5 Burpees For Working Pair
The working pair must complete 5 burpees on the minute, every minute for the duration of the workout.

WORKOUT DETAILS

  • Team will use a male and female barbell for the workout
  • Barbells should be loaded with the back squat weight prior to the start of the workout
  • The barbell used by the working pair cannot touch the ground
  • There is a 10 burpee, team-of-4 penalty if the barbell used by the working pair touches the ground
  • The working pair must complete 5 burpees on the minute, every minute.
  • Athletes cannot complete more than 10 consecutive reps
  • The non-working pair will assist with plate changes between movements and hold the bar while the working pair completes burpees
  • When the female pair completes their final rep, the team-of-4 completes 5 burpees to finish the workout
  • The clock stops when the last burpee has been completed by all members of the team
  • Score is total time

MOVEMENT STANDARDS

Back Squat
The barbell will be taken from the floor and placed across both shoulders to start the reps. The hip crease must come below the top of the knee in the bottom position. At the top hips must come in line with fully extended knees and body must achieve full extension.

Hang Power Cleans
Rep starts with the athlete standing up, barbell at the hips, hips fully extended. The barbell finishes in a front rack position, elbows in front of the vertical plane of the bar, knees and hips fully extended with control of the bar.

Shoulder to Overhead
Rep starts with the barbell in a front rack position. The bar can be taken overhead in any style. Strict press, push press, push jerk and split jerk will all count. The bar must be held overhead with elbows, hips and knees at full extension, bar over the heels. If feet move from the start position they must be brought back under the shoulders before the bar is lowered for the rep to count.

Burpee
At the bottom of the movement chest and hips must be in contact with the ground at the same time. At the top of the movement the athlete must achieve full hip extension, have both feet leave the ground at the same time, and perform an overhead clap.


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trodo games 7.2014

WORKOUT 1, TEAM-OF-4, BBO AMRAP, 12m TIME CAP

4×3 minutes (continuous clock)
[40 Double Unders
[40 Sandbag Back Squats #40/20
[Burpee Box Overs – 20″, AMRAP

SCORE: TOTAL BURPEE BOX OVERS

WORKOUT STANDARDS

  • Double unders and sandbag back squats can be completed by any athlete, and athletes can switch as desired
  • Each athlete is required to complete 1 round of AMRAP burpee box overs; athletes cannot switch during burpee box overs
  • Only 1 athlete will be on the floor at any given time, all transitions will require a ‘tag’ within the designated transition area; transition area will be about 5’ away from work area

Double Unders
This is the standard double-under in which the rope passes under the feet twice for each jump. Only forward revolution of the rope will constitute a successful rep.

Sandbag Squats
The Sandbag will be taken from the floor and placed across both shoulders, as with a barbell back squat. The hip crease must come below the top of the knee in the bottom position. At the top hips must come in line with fully extended knees and body must achieve full extension.

Burpee Box Overs
Box height is 20″. Athlete starts standing on one side of the box. The must touch chest and hips to the ground at the same time. They then jump or step onto the box. Hip extension is not required on the box however both feet must be in contact with the box at the same time. No other body parts may contact the box during this movement. Athlete then steps or jumps down on the other side of the box. Once both feet touch the ground the rep is complete.

MODIFICATIONS

Double Unders
CAT2: Sub double unders for 100 singles
CAT3: Sub double unders for 100 singles

Sandbag Squats
CAT2: Same standards as CAT1
CAT3: Same standards as CAT1

Burpee Box Overs
CAT2: Same standards as CAT1
CAT3: Same standards as CAT1

WORKOUTS 2 + 3 | 2 TEAMS-of-2, FOR TIME, 12m TIME CAP

WORKOUT 2
Team-of-2, MALE 1 and FEMALE 1

Reps: 21-15-12-9-6
[Overhead Squats, CAT1: #95/65 | CAT2: #75/55 | CAT3: any weight
[Pull-ups

WORKOUT 3
Team-of-2, MALE 2 and FEMALE 2

Reps: 21-15-12-9-6
[Snatches, CAT1: #95/65 | CAT2: #75/55 | CAT3 any weight
[Toes-to-Bars

SCORE: TOTAL TIME WORKOUT 2 + WORKOUT 3

WORKOUT STANDARDS

  • The first pair of athletes will complete workout 2 for time.
  • Athletes can switch as desired within the designated male and female pairs.
  • Only 1 athlete will be on the floor at any given time, all transitions will require a ‘tag’ within the designated transition area; transition area will be about 5’ away from work area.
  • At the conclusion of workout 2, they will immediately tag in the 2nd pair of athletes to complete workout 3.

Overhead Squats
Barbell must remain overhead and locked out through the movement. Hip crease must come below the top of the knee at the bottom position. At the top the hips must come in line with fully extended knees and body must be fully extended. The bar must be positioned over the heels in the finish position for the rep to count. A squat snatch is permitted if all the above standards are met.

Pull-ups
The rep starts with the arms fully extended in the bottom position. At the top the chin must break the horizontal plane of the bar. Strict, kipping and butterfly are all allowed as long as the above standards are met.

Snatch
Any snatch variation is permitted. A rep is complete when the barbell is overhead with arms, hips and knees fully extended with feet positioned under shoulders. The barbell must touch the ground in between repetitions.

Toes-to-Bar
The movement starts from a dead hang position under the bar with full arm extension. Both feet are required to touch the bar at the same time, in between the hands. Arms and hips must be fully extended in the bottom position and feet must pass behind the vertical plane of the bar. Reps where one foot touches the bar before the other, toes touch the bar outside the hands or feet remain in front of the bar are not permitted and will result in a no rep.

MODIFICATIONS

Overhead Squats
CAT2: #75/55
CAT3: Choose your weight

Pull-ups
CAT2: Single ring rows; athlete must be positioned with chest directly under the ring with the ring strap perpendicular to the floor. Repetition begins with arms fully extended and ends with ring making contact with the athletes chest. Athletes may choose to do standard pull-ups if desired.
CAT3: Same as CAT2 modification

Snatch
CAT2: #75/55
CAT3: Choose your weight

Toes-to-Bar
CAT2: Toes to upright; starting position with athlete laying flat on back, arms fully extended, hips on the ground. Athlete brings toes to touch the upright pole on the rig.
CAT3: Same as CAT2 modification
 

WORKOUT 4, TEAM-of-4, TOTAL POUNDS, 15m TIME CAP

[4x250m Row
[1RM Clean and Jerk

SCORE: TOTAL WEIGHT; SUM OF EACH ATHLETE’S 1RM WORKOUT STANDARDS

  • Each athlete must complete one 250m Row before team begins clean and jerks
  • Weight can be added or removed from the barbell; teams will use a standard male barbell (#45)

CLEAN AND JERK
Clean starts with the barbell in the floor. Barbell is moved to the shoulders in one movement. Deadlifting and hang cleaning is not permitted. Power or squat clean is allowed. The jerk will be classed as shoulder to overhead anyhow. Strict press, push press, push jerk and split jerk are permitted. To finish the rep the feet must be brought together underneath the hips with the knees, hips and arms fully extended and the bar over the heels. Pressing out to achieve elbow lock out is permitted as long as control is shown at the top.


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trodo open 6.2014

TEAM-OF-4, FOR REPS
5 ROUNDS, INTERVAL AMRAP FOR 20 MIN TOTAL TIME

view the workout video here

ROUNDS CONSIST OF 4 MINUTES (1 MIN PER STATION) OF:
Male 1 and Female 1 will be working at the same time

  1. Box Overs
    • 30 seconds: Male 1 and Female 1
    • 30 seconds: Male 2 and Female 2
  2. Plate Ground to Overheads
    • 30 seconds: Male 1 and Female 1
    • 30 seconds: Male 2 and Female 2
  3. Burpee Pull-Up
    • 30 seconds: Male 1 and Female 1
    • 30 seconds: Male 2 and Female 2
  4. Thruster
    • 30 seconds: Male 1 and Female 1
    • 30 seconds: Male 2 and Female 2

We highly recommend that each non-working athlete count reps for a working athlete and that the pair keeps a cumulative rep count. For example, male 1 counts for male 2 and vice versa. Reps accumulate throughout the workout. 


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trodo games 5.2014

WORKOUT 1: TEAM-OF-4 MURPH
TEAM-OF-4, FOR TIME, CAP15

1: Complete the following work (runs and work can/should happen simultaneously)
75 Pull Ups
125 Push Ups
200 Air Squats
Athlete 1 and 2 (pair): 400m Run
Athlete 3 and 4 (pair): 400m Run
Athlete 1: 400m Run
Athlete 2: 400m Run
Athlete 3: 400m Run


2: Once all work and runs from above have been completed, then:
Athlete 4 runs 400m to finish the workout

WORKOUT DETAIL

  • Only 1 athlete can complete reps at a time; Athletes can rotate as desired
  • Runs are completed while the other athletes are completing reps
  • When a run is complete, the runner must tag in the next runner from their work area
  • Athlete 4 wears a 20# vest for the duration of the workout
  • Final 400m run cannot begin until all work is complete

MOVEMENT STANDARDS

Pull-up (full arm extension, chin over bar)
Push-up (full arm extension start position, chest to floor)
Air Squat Standards (full hip extension at top, hips below knees in bottom position)

If an athlete receives a No Rep, athlete will be forced to switch.

CAT2 WEIGHT STANDARDS

  • Pull-ups: Jumping single ring pull ups
  • Push-ups: 8 inch incline
  • For the duration of the workout 1 athlete wears a 20# vest; athletes can switch as desired

CAT3 / “JUST FOR FUN” WEIGHT STANDARDS

  • Recommended: Same standards as CAT2

WORKOUT 2: TEAM-OF-2 SPEED COUPLET
TEAM-OF-2, 6min AMRAP
[25 Wall Balls
[50 Double Unders

WORKOUT DETAIL

  • Only 1 athlete works at a time
  • Athletes are permitted to switch at any point in the workout, as many times as needed.

WEIGHT STANDARDS

CAT1

  • Wall Balls: Men: 20# 10′ target, Women: 14# 9′ target

CAT2

  • Wall Balls: Men: 14# 10′ target, Women: 10# 9′ target
  • Athletes can substitute 125 singles for double unders
  • Each athlete must specify double unders or singles at the beginning of the workout and cannot switch between movements

CAT3 / JUST FOR FUN

  • Recommended: Same as CAT2, or substitute any med ball weight you choose

WORKOUT 3: TEAM-OF-2 POWER COUPLET
TEAM-OF-2, 6min AMRAP
[10 KB G2OH
[10m Single KB Walking Lunge

WORKOUT DETAIL

  • 1 athlete works at a time
  • Athletes alternate work after each completed set of walking lunges
  • Each Ground to Overhead rep must begin from the ground and athletes must alternate arms
  • KB must be kept in front rack position (using 1 arm) during walking lunge

WEIGHT STANDARDS

  • CAT1 KB Ground to Overhead: 53#, 35#
  • CAT2 KB Ground to Overhead: 44#, 26#
  • CAT3 / JUST FOR FUN KB Ground to Overhead: 35#, 18#

WORKOUT 4:
TEAM-OF-4 3RM THRUSTER
FOR TEAM MAX LOAD, 12min CAP

WORKOUT DETAIL

  • Each athlete must establish a 3RM Thruster max
  • Only 1 bar is used; weight can only increase on the bar throughout the duration of the workout
  • 3 consecutive reps must be completed at the set weight to receive the score
  • If an athlete does not complete all 3 reps, the previous weight/score completed at 3 reps will count towards the team score
  • Athletes may repeat a missed rep if the bar has not touched the ground in between attempts
  • Athletes may make as many attempts as they like within the time frame

MOVEMENT STANDARDS

  • Hips must be below parallel in bottom position
  • Hips and arms must be fully extended at top position
  • Control must been shown at the top of the movement between each rep and on the final rep
  • Pause is permitted between reps; bar must remain in the front rack position between reps

WEIGHT STANDARDS

  • N/A

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TRODO OPEN 4.2014

TEAM-OF-4, FOR TIME
view the workout video here

  • Teams of four must complete 5 rounds of Ground to Overheads with all 4 athletes completing the set of designated reps for each round (2, 4, 6, 8, 10). 
  • At the end of each of the first four rounds, the team will run 200m with 1 athlete carrying a medicine ball.
  • After the 5th round, 1 athlete sprints 200m to finish the workout.

WORKOUT FLOW

  • Round 1: 2 reps G20H per athlete (8 reps total), then team-of-4 runs 200m with 1 med ball
  • Round 2: 4 reps G2OH per athlete (16 reps total), then team-of-4 runs 200m with 1 med ball
  • Round 3: 6 reps G2OH per athlete (24 reps total), then team-of-4 runs 200m with 1 med ball
  • Round 4: 8 reps G2OH per athlete (32 reps total), then team-of-4 runs 200m with 1 med ball
  • Round 5: 10 reps G2OH per athlete (40 reps total), then 1 athlete runs 200m (sprint - no med ball)

WORKOUT STANDARDS

Ground to Overhead
CAT1: #125/#75, CAT2: #105/#55, CAT3: athlete's choice

Each team will have one bar (35#). Each athlete must complete the designated reps per set; athletes can switch or break up sets as needed. Athletes can move the bar from the ground to overhead position in any way they choose, but the movement cannot be assisted by other athletes.

Team-of-4 200m Run with Medicine Ball
CAT1: #20, CAT2: #14

Team-of-4 cannot begin the run until all four athletes complete their designated set of G2OHs. Athletes can begin the next round of G2OHs while the other teammates finish the run.


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trodo games 2.2014

WORKOUT 1
TEAM-OF-4, FOR TIME, CAP12
[20 Burpees
[40 Overhead Squats
[20 Burpees
[80 Partner Wall Ball Over Yoke
[20 Burpees
[40 Overhead Squats
[20 Burpees

MOVEMENT DETAIL:

Burpees
1 pair (2 athletes) complete burpees reps together. Pairs alternate every rep; Pair 1 completes 1 burpee, Pair 2 completes 1 burpee, etc.

Overhead Squats
1 athlete completes reps at a time; no more than 10 consecutive reps. 1 athlete must maintain overhead position for reps to count. Athletes can switch as desired.

Weight Standard: CAT1: #95/65, CAT2: #75/55

Partner Wall Ball (92″ Yoke)
Pair 1 (athlete 1 and 2), and Pair 2 (athlete 3 and 4) are positioned on opposite sides of yoke. Athletes switch positions within pair every single rep. Athlete rotation remains the same throughout. Standard wall ball movement; bottom of movement is squat position with hip crease below knee.

Weight Standard: CAT1: #14 CAT2: #10

WORKOUT 2 
TEAM-OF-3, For Points, CAP6
[10m Kettlebell Waiters Walk
[1 Kettle Bell Get-up
[10m Kettlebell Waiters Walk

WORKOUT DETAIL

  • Each athlete chooses a KB weight to be maintained throughout workout
  • 1 athlete completes lap at a time (10m Waiters Walk, KB Get-up, 10m Waiters Walk); athlete rotation remains the same throughout
  • Points are rewarded for 10m walks (1pt each) and KB Get-up reps (see points below)
  • 2 other KBs must be maintained in Farmers Carry position; if position is not maintained team loses 1pt

MOVEMENT DETAIL

Kettlebell Waiters Walk
Athlete performs a 10m Waiters Walk to KB Get-up area and performs another 10m Waiters Walk back to start position after KB Get-up rep. Athletes are NOT permitted to run.

Kettle Bell Get-up
KB Get-up is similar to a Turkish Get-up, but KB is held in front rack position during entire movement; never overhead.

Weight Standard
Each athlete choose 1 Kettlebell weight; #25: 2pts, #35: 3pts, #45: 4pts, #55: 5pts, #70: 6pts

Points: 
10m Waiters Walk to KB Get-up area = 1pt
1 KB GU = points for designated KB weight (see pts above)
10m Waiters Walk back to start position = 1pt

WORKOUT 3 
INDIVIDUAL, FOR TIME, CAP5
[10 Shoulder to Overheads
[20 Bar Hops
[10 Hang Power Cleans
[20 Bar Hops
[10 Deadlifts
[20 Bar Hops
[10 Muscle-ups, or Burpee Ring Pull-ups

MOVEMENT DETAILS

Shoulder to Overhead, Hang Power Clean, and Deadlift:
Weight Standard: CAT1: #135/85, CAT2: #115/65

Muscle-up, or Burpee Ring Pull-up:
Athlete has the option to complete either movement and can switch between movements

WORKOUT 4 
TEAM-OF-4, FOR-TIME, CAP15m
[2,500m Row
[25 Shoulder Touch Pull-ups on Yoke
[50 Push-ups
[75 Sit-ups w/#15 Plate
[100 Air Squats – Jumping on Plate
[500m Row

WORKOUT DETAIL
Part1: 250m Row (Athlete1), while 3 athletes complete 25 Shoulder-Touch Pull-ups
Part2: 500m Row (Athlete2), while 3 athletes complete 50 Push-ups
Part3: 750m Row (Athlete3), while 3 athletes complete 75 Sit-ups w/plate
Part4: 1000mRow (Athlete4), while 3 athletes complete 100 Jumping Air Squats
Part5: 500m sprint; any athlete can complete

Team progresses to next Part when row and work segment are complete

Shoulder Touch Pull-ups on Yoke
Athlete completes reps at a time and athletes can switch at any time; reps are completed on 92″ Yoke. See example. Either shoulder must touch Yoke in top position, and arms must be fully extended in bottom position.

CAT2 will complete Ring Rows on 1 ring; arms fully extended in bottom position and ring touches chest in top position

Push-ups
Athlete completes reps at a time and athletes can switch at any time; reps are completed in one working area. Hands and feet positioned on 4” plates with abmat below chest.

CAT2 completes incline reps on 12″ incline; 3 stacked 4″ plates with feet on ground.

Sit-ups w/Plate
Athlete completes reps at a time and athletes can switch at any time; reps are completed on 1 abmat. Arms must be fully extended w/head forward through arms in top position. Arms must be fully extended and plate w/plate above chest in bottom position

Weight Standard: CAT1: #15, CAT2: #10

Air Squats – Jumping on Plate
Athlete completes reps at a time and athletes can switch at any time; reps are completed in one working area. Hips crease must be below knee in bottom position and hips must fully extend when jumping onto 4″ plate in top position.


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trodo open 1.2014

TEAM-OF-4, FOR TIME
[15 burpees (team-of-4)
[200 double unders (50/person) + partner assisted handstand hold
[15 burpees (team-of-4)
[120 hand to hand kb swings + stabilized knee tuck hold
[15 burpees (team-of-4)
[80 toes to rings + partner assisted handstand hold
[15 burpees (team-of-4)

WORKOUT DETAILS
Burpees must be completed as a team for each burpee to count. Team is divided into two pairs (1 Male + 1 Female per pair). While Pair 1 completes work, one athlete from Pair 2 completes active hold, and vice versa. The pair completing the active hold may switch as desired, but work will only count when one athlete from the active hold pair is in an active hold position.

MOVEMENT DETAILS

Double Unders
Each athlete performs 50 double unders or 100 singles.

Hand to Hand Kettlebell Swing:
CAT1: #53/#35, CAT2: #35/#26, CAT3: Athlete's Choice

One hand must remain on the kettlebell at all times.

Toes to Ring
CAT1: Rep begins with feet behind rings and is completed as both feet touch or pass through the rings.
CAT2: V-Ups
CAT3: Straight leg abmat sit-up with toe touch

Burpee
Rep begins with all 4 team members chests to the deck, then standing at attention, and is completed by all 4 team members returning chest to deck (bottom-up-bottom).

Partner Assisted Handstand Hold
Free standing with partner assist from any side (ankle hold); use wall if desired. Athletes from the same pair are permitted to switch. Reps count when 1 athlete is is in handstand hold position. 
CAT2: decline plank with both feet on top of a 30" box.
CAT3: plank

Stabilized Knee Tuck
Arms locked out with knees held above hands. Example: 2 plyoboxes with knees tucked between and above hands.
CAT2: Stabilization with arms locked out, no knee elevation required.
CAT3: Reverse plank


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TRODO GAMES 12.2013

EVENT 1
TEAM-OF-4, FOR TIME – CAP 15

[8 Plate push relay laps
[100 Hurdles
[100 Thrusters
[8 Plate push relay laps

MOVEMENT DETAIL:

Plate Push Relay
Athletes push a #45 plate on turf surface. Plate push relay is 25’; turn around and return 25’ back to start. Each athlete completes 1 lap at a time. Athlete order remains the same; M1, F1, M2, F2.

Hurdles
Box heights set at 20”, 24” and 30” in consecutive order.Boxes will be separated by ~3″ (no walking room in between hurdles). Athletes complete hurdle laps 1 at a time. Athlete order remains the same; M1, F1, M2, F2. Athletes attempt 1, 2, or all 3 different heights per lap. 1 successful hurdle of any height counts as 1 rep. Athlete runs around boxes after 1-3 attempts and tags the next athlete. If PVC pipes fall (unsuccessful hurdle), team is responsible for resetting hurdle

Thrusters
CAT 1: #95 / #65; CAT 2 #75 / #55; 2 bars per team
Male athlete maintains front rack position while Female works, or vice versa. Athlete order remains the same; M1, F1, M2, F2. Every athlete must complete a minimum of 10 of the 100 reps

EVENT 2 
TEAM-OF-3, AMRAP – CAP 7
[30m sprint
[1 Bar Muscle Up or 2 CTB Pull ups or 3 pull-ups or 5 burpees
[30m sprint

MOVEMENT DETAIL
Team will complete the relay 1 athlete at a time. Athletes complete a lap by tagging the next athlete, then that athlete may begin their lap. Athlete rotation/order remains the same throughout the workout.

EVENT 3 
INDIVIDUAL, FOR TIME – CAP 6
[250m row
[20 push-ups
[30 Toes-to-bar
[20 push-ups
[250m row

MOVEMENT DETAIL:

Push-Ups
Hands and feet will be positioned on surfaces of equal height; 2”/#45 plates. An ab-mat will be positioned below the athlete’s chest. A rep will begin and end in the up position. Hips/legs cannot contact the ground at the bottom of each rep and mid-line may not be violated.

EVENT 4 
TEAM-OF-4, AMRAP – CAP 8
[10-20 Deadlift reps – F1, while M1 holds deadlift position

[10-20 Deadlift reps – M1, while F1 holds deadlift position
[10-20 Deadlift reps – F2, while M2 holds deadlift position
[10-20 Deadlift reps – M2, while F2 holds deadlift position

MOVEMENT DETAIL
Weight Ranges: Males, #155 – #275, Female: #105 – #185
Reps count when the other athlete is holding the bar in standing position. Athlete must complete a minimum of 10 reps before the other athlete begins reps, or before a switch. Athletes continue work rotation until time is complete

Score: Reps * Weight


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trodo open 11.2013

TEAM-OF-4, FOR TIME, 20MIN CAP
[5000m Row (2000m + 1500m + 500m)
[100 Thrusters (40 reps + 30 reps + 20 reps + 10 reps)

SCORE
Time is called at the completion of the final 500m row. Assigned work not completed will be represented in the score as :01 per 10m/1 rep added to the time cap.

WORKOUT DETAILS
Team will split into 2 pairs (1 male + 1 female). Both pairs will work simultaneously to complete assigned work before switching stations.

  • Part 1
    • M1, F1: 2000m Row
    • M2, F2: 40 Thrusters
  • Part 2
    • M1, F1: 30 Thrusters
    • M2, F2: 1500m Row
  • Part 3
    • M1, F1: 1000m Row
    • M2, F2: 20 Thrusters
  • Part 4
    • M1, F1: 10 Thrusters
    • M2, F2: 500m Row

MOVEMENT DETAILS

Row
Within each pair, partners decide when and if to tag out. Each athlete must complete a minimum of 500 total meters throughout the workout.

Barbell Thruster
CAT1: #95/#65, CAT2: #75/#55, CAT3: Athlete's Choice

Build two barbells per team, one each for male and female athletes. Non-working barbell must both be front racked for thruster reps to be counted. Reps may be divided as each pair determines as long as the non-working barbell/partner maintains a front rack hold.

 


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trodo games 11.2013

EVENT 1
TEAM-OF-4, FOR TIME, 16MIN CAP

[16 Rope Climbs
[32 Box Hop Burpees
[16 Rope Climbs
[Lunge Complex

EVENT 2
INDIVIDUAL, FOR TIME, 6MIN CAP

[90 Double Unders
[9 Snatches (#115 / #75)
[60 Double Unders
[6 Snatches
[30 Double Unders

EVENT 3
TEAM-OF-3, FOR TIME, 8MIN CAP

Row
[P1 - 500m
[P2 - 1000m
[P3 - 500m

EVENT 4
TEAM-OF-4, FOR TOTAL LOAD, 12MIN CAP

[2 rep max - shoulder to overhead