RUFIT Virginia Beach Fitness Festival Day 1

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RUFIT Virginia Beach Fitness Festival Day 1

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RUFIT Virginia Beach Fitness Festival Day 1


Saturday


WOD #1 (5K run)- Individuals and teams
  • Heat 1: 8:30AM- All athletes

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

WOD #2 (Deadlift Pull up)- Teams
  • Heat 1: 12:00PM- 3 person teams
  • Heat 2: 12:15PM- 4 person teams

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

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)
      • Round 1
        • Men: 75-80-85-90-95
        • Women: 45-50-55-60-65
        • Time cap: 1 min.
      • Round 2
        • Men: 100-105-110-115-120
        • Women: 70-75-80-85-90
        • Time cap: 1:30 min.
      • Round 3
        • Men: 125-130-135-140-145
        • Women: 95-100-105-110-115
        • Time cap: 2 min.


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