RUFIT Virginia Beach Fitness Festival Day 1

View All RUFIT: Virginia Beach Fitness Festival

RUFIT Virginia Beach Fitness Festival Day 1

Already a subscriber? Log In

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)