RUFIT Virginia Beach Fitness Festival Watch Guide

Sweat. Sun. Sand. Competitive fitness and weightlifting will collide on the oceanfront of Virginia Beach Saturday and Sunday, September 17-18th. 120 fitness

Sep 17, 2016 by Paige Bayer

RUFIT Virginia Beach Fitness Festival Watch Guide

Sweat. Sun. Sand. Competitive fitness and weightlifting will collide on the oceanfront of Virginia Beach Saturday and Sunday, September 17-18th. 120 fitness athletes and 45 USAW weightlifters will take the boardwalk and the sand of 24th Street Park. Below you will find a schedule of events (including workout descriptions). Consider it your go-to for all things RUFIT Virginia Beach Fitness Festival this weekend.

Please note all times are CT unless otherwise noted.

SCHEDULE OF EVENTS

Saturday

WOD #1 (5K run)- Individuals and teams

Heat 1: 8:30AM- All athletes

Weightlifting Championships

Session #1: 9:00AM

WOD #2 (Deadlift Pull Up)- Individuals

Heat 1: 9:30AM
Heat 2: 9:48AM
Heat 3: 10:06AM
Heat 4: 10:24AM
Heat 5: 10:42AM
Heat 6: 11:00AM
Heat 7: 11:18AM
Heat 8: 11:36AM

Weightlifting Championships

Session #2: 12:00PM

WOD #2 (Deadlift Pull up)- Teams

Heat 1: 12:00PM- 3 person teams
Heat 2: 12:15PM- 4 person teams

Weightlifting Championships

Session #3: 2:00PM

WOD #3 (Thruster Ladder)- Individuals

Heat 1: 1:15PM- Rx Men
Heat 2: 1:45PM- Scaled Men
Heat 3: 2:05PM- Masters Male
Heat 4: 2:25PM- Rx Female
Heat 5: 2:45PM- Masters Female
Heat 6: 3:05PM- Scaled Female
Heat 7: 3:25PM- Teen

WOD #3 (Max Thrusters)- Teams

Heat 1: 3:45PM- 3 person teams
Heat 2: 3:55PM- 4 person teams

Sunday

WOD #4 (Beach Row/Paddle Board Swim)- Teams

Heat 1: 8:30AM
Heat 2: 9:00AM

WOD #4 (Row/Paddle Board)- Individuals

Heat 1: 9:30AM
Heat 2: 9:52AM
Heat 3: 10:14AM
Heat 4: 10:36AM
Heat 5: 10:58AM
Heat 6: 11:20AM
Heat 7: 11:42AM
Heat 8: 12:04PM

WOD #5 (Snatch/Ring Dip/Double Unders)- Teams

Heat 1: 12:45PM
Heat 2: 1:01PM

WOD #5 (Final Snatch/Ring Dip/Double Unders)- Individuals

Heat 1: 1:25PM
Heat 2: 1:39PM
Heat 3: 1:53PM
Heat 4: 2:07PM
Heat 5: 2:21PM
Heat 6: 2:35PM
Heat 7: 2:49PM
Heat 8: 3:03PM

WOD DESCRIPTIONS

Individuals

WOD #2 (Deadlift Pull Up)

Rx
- 21-18-15-12-9-6-3
  - Deadlift (225/155)
  - Pull ups
- Time cap: 11 min.
Scaled/Masters
- 18-15-12-9-6-3 (Masters female will be 15-12-9-6-3)
  - Deadlift (185/135)
  - Pull ups
- Time cap: 12 min.
Scaled/Masters
- 18-15-12-9-6-3 (Masters female will be 15-12-9-6-3)
  - Deadlift (115/95)
  - Pull ups
- Time cap: 11 min.

WOD #3 (Thruster Ladder)

Rx
- Speed thruster ladder (athletes will be cut after each round)
  - Round 1
    - Men: 135-145-155-165-175
    - Women: 95-100-105-110-115
    - Time cap: 1 min.
  - Round 2
    - Men: 185-195-205-215-225
    - Women: 125-130-135-140-145
    - Time cap: 1:30 min.
  - Round 3
    - Men: 235-245-255-265-275
    - Women: 155-165-170-175
    - Time cap: 2 min.
Scaled/Masters
- Speed thruster ladder (athletes will be cut after each round)
  - Round 1
    - Men: 95-100-105-110-115
    - Women: 45-50-55-60-65
    - Time cap: 1 min.
  - Round 2
    - Men: 125-130-135-140-145
    - Women: 70-75-80-85-90
    - Time cap: 1:30 min.
  - Round 3
    - Men: 155-165-175-185-195
    - Women: 95-100-105-110-115
    - Time cap: 2 min.
Teens
- Speed thruster ladder (athletes will be cut after each round)

WOD #4 (Row/Paddle Board)

For time:
- 3 rounds:
  - 500m row
  - 150m paddle board
- Then..
  - 25 burpees
  - Sprint to finish line
- Time cap: 17 min.

WOD #5 (Final Snatch/Ring Dip/Double Unders)

Rx
- 3 rounds for time:
  - 10 snatches (135/95)
  - 20 ring dips/15 ring dips
  - 40 double unders
- Time cap: 9 min.
Scaled
- 3 rounds for time:
  - 10 snatches (105/75)
  - 20 hand release push ups/15 hand release push ups
  - 40 double unders
- Time cap: 9 min.
Masters
- 3 rounds for time:
- Time cap: 9 min.
Teens
- 3 rounds for time:
- Time cap: 9 min.

Teams

WOD #2 (Deadlift Pull up)

Rx
- 35-30-25-20-15-10-5 (3 person teams will be 30-25-20-15-10-5):
  - Deadlift (225/155)
  - Pull ups
- Bar must be off the floor in the up position while all work is done other than the deadlift. No work can be done if the bar is on the floor.
- Time cap: 10 min.
Scaled
- 30-25-20-15-10-5 (3 person teams will be 25-20-15-10-5):
- Bar must be off the floor in the up position while all work is done other than the deadlift. No work can be done if the bar is on the floor.
- Time cap: 12 min.

WOD #3 (Max Thrusters)

Max weight thruster
- 4 person teams will have 7 minutes to have each athlete establish a heavy thruster
  - Teams will be required to switch at the 3:30 mark and must move MM/FF pairs
  - Teams can start with whichever pair they choose
- 3 person teams will have 7 minutes to have each athlete establish a heavy thruster
Scored as total heaviest weight per athlete

WOD #4 (Beach Row/Paddle Board Swim)

For time:
- 3 rounds:
  - 1000m row (750m for 3 person teams)
  - 150m team swim with paddle board
- Then...
  - 40 burpees over planked teammate
  - Sprint to finish line
- Teams will be required to switch athletes every 250m on the rower.
- Paddle board will be held overhead with two hands while conducting the row portion of the WOD.
- Time cap: 20 min. (Rx)
- Time cap: 25 min. (Scaled)

WOD #5 (Snatch/Ring Dip/Double Unders)

4 person teams
- 4 rounds for time:
  - 15 snatches (135/95)(105/75)
  - 30 ring dips
  - 60 double unders
- Bar will be held in the front rack position while all work is done other than the snatch. No work can be done if the bar leaves the front rack position.
- The MM pair will go first and complete two rounds, then the FF pair will go second and complete the final two rounds.
3 person teams
- 2 rounds for time:
  - 20 snatches (135/95)(105/75)
  - 40 ring dips
  - 80 double unders
- Bar will be held in the front rack position while all work is done other than the snatch. No work can be done if the bar leaves the front rack position.