Iron Belle Workouts: Girls Division
Below are the 2019 Iron Belle workouts.
EVENT ONE: POWER & GRACE
4 MINUTES TO FIND MAX
POWER CLEAN + HANG SQUAT CLEAN
Each team will start with an empty barbell. At the call of 3-2-1 Go, each team will have 4 minutes to find a Max Power Clean and Hang Clean. Only 1 Athlete may work at a time, however, your teammate may help add weight to the barbell. Transitioning from the Power Clean to the Hang Squat Clean, the barbell must stay off the ground and above the knee for the repetition to count. Each athlete may lift as many times as they want in the 4 minutes.
The team’s score for Event #1 is each members’ max lift in the complex added together. If any team member is unable to successfully lift at least one time, the athlete will receive a score of “0.”
For the Power Clean, the barbell will start on the ground and finishes on your shoulders with the elbows in front of the bar with your hips and knees fully extended. These must be caught above parallel as NO SQUAT CLEANS are permitted.
For the Hang Squat Clean, the barbell MUST STAY above the knee. At the bottom of the squat clean, the hip crease must be below the top of the knee. You MUST catch the clean in the squat. You MAY NOT power clean the weight and then front squat it to complete the repetition. The rep finishes when the athlete is standing tall with the barbell, with elbows in front of the bar, and hips and knees fully extended.
EVENT TWO: HOLD ON TIGHT
8 MINUTE TIME CAP
Hang Power Snatch (9-12 Division: 25 lbs | 13-15 Division: 35 lbs.)
Toes to Bar
While one girl is working the other has a heavy KB in DL position 16kg/24kg
This workout will be done together. At the Call of 3-2-1 Go, the pair will run out to the barbell and complete 25 Hang Power Snatches. While one athlete is working on Hang Power Snatches, the other athlete is holding the Kettlebell at the top of a Deadlift. Repetitions will only be counted when the KB is held at full extension, with knees and hips locked out. The pair may switch at any time. Once they complete their 25 Hang Power Snatches, they will move on to the pull up bar where they will complete 25 Toes to Bar. While one athlete is working on Toes to Bar the other athlete must be hanging from the pull up bar. Again they may switch as often as they like until all 25 are complete.
Once all 25 Toes to Bar are complete, they will continue in this fashion for 15 repetitions and 10 repetitions.
Once the pair finishes their 10 Toes to Bar, they will run back to their starting pad where time will be called.
The score for this workout is the time it takes to complete it all or the number of repetitions completed in 8 minutes.
8 Minute AMRAP
In Relay Style
5 Devil Press (9-12 Division: 10 lbs. | 13-15 Division: 15 lbs)
30 Double Unders (9-12 Division: Single Unders)
10 Wall Ball 9' target 8#/10#
5 Chin Over Bar Pull-ups
*scale to jumping if cannot do them
Both Athletes will start at the starting pad. At the call of 3-2-1 go, F1 will run out and complete 5 Devils Press, 30 Double Unders, 10 Wall Balls, and 5 Pull Ups. Once complete, F1 will run back to their starting pad to tag F2 to complete the same 4 movements. The workout will continue in this fashion for 8 minutes.
The score for this workout will be the total number of repetitions completed by the team in 8 minutes.
Devils Press: Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.
Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.
Both athletes at the same time
3 Minute Time Cap
Max D Ball Over Shoulders (9-12 Division: 30 lbs. | 13-15 Division: 40 lbs.)
Each team will be responsible for scheduling their team for the floater workout. More details on that to come. For this workout, every team mate will have their own DBall. The cap on this workout is 3 minutes. At the call of 3-2-1 Go, all athletes will complete 25 burpees and then advance to their DBall. They will complete as many repetitions as possible for DBall over Shoulder with the remaining time left of the 3 minutes.
The score of this workout is the team's total number of DBall Over Shoulder they complete.