2020 Big Dawgs Winter Classic Workout
- With a running clock in 60 minutes
- Event 1
- From 0:00-10:00, complete:
- 8 Clean-to-Overheads (225/155 lb)
- 26 Toes-to-Bars
- 6 Clean-to-Overheads (245/185 lb)
- 26 Toes-to-Bars
- 4 Clean-to-Overheads (275/205 lb)
- 26 Toes-to-Bars
- 2 Clean-to-Overheads (315/225 lb)
- 26 Toes-to-Bars
- Rest 10 minutes
- Event 2
- From 20:00-30:00, AMRAP of:
- 3 Ring Muscle-Ups
- 6 Alternating Pistols
- 9 Box Jumps with Step Down (24/20 in)
- Continue with this pattern, adding 1 Ring Muscle-Up and 2 Alternating Pistols after every round.
- Rest 15 minutes
- Event 3
- From 45:00-60:00, AMRAP of:
- Calorie Row
- Every 2:30, stop and perform:
- 10 Power Snatches (75/55 lb)
- 10 Bar Facing Burpees
Big Dawgs Winter Classic is 3 events performed within a 60-minute clock. Each workout is performed in a given slot within the 60 minutes. It is mandatory to observe these precise work/ rest intervals as specified below. Event 1 begins with the clock at 0:00, ends when the clock reaches 10:00. If the workout is completed in its entirety, score is the time it takes to complete all the reps. If the athlete is time capped, record total reps completed.
From 10:00 to 20:00 the athlete will be resting. If workout 1 is completed before 10:00, the athlete is still required to wait until the clock reads 20:00 to commence event 2.
Event 2 begins when the clock reads 20:00. Score will be reported as total reps performed within the allotted 10:00.
From 30:00-45:00 the athlete will be resting. The athlete may not begin work on event 3 until the clock hits 45:00.
Event 3 begins when the clock reads 45:00. When the clock reads 45:00 athletes will commence rowing. Every 2 minutes and 30 seconds, the athlete will come off the Rower to perform 10 Power Snatches and 10 Bar Facing Burpees, then back onto the Rower. The monitor will not be reset at any point throughout the workout. Assistance may be used to ensure the monitor never enters sleep mode. The process will repeat every 2 minutes and 30 seconds.
Score will be recorded as total calories displayed when the clock reaches 60:00. To be clear, athletes will get off the rower for snatches and burpees when the clock reads: 47:30, 50:00, 52:30, 55:00, and 57:30. After the last round of Snatch and Burpees, athletes will move back to the Rower to accumulate calories until clock reaches 60:00
Clean-to-Overhead: The Barbell starts on the ground, plates loaded, CLAMPS ON. The athlete may not be in contact with the Barbell before the clock starts. Upon the start of the clock, the Barbell will be taken to the shoulders, via Power or Squat Clean. It must be in clear contact and resting on the shoulders/ rack position for at least a moment. It is then taken overhead by means of a Strict Press, Push Press, Push Jerk, or Split Jerk. A repetition point is credited when the Barbell is fully overhead, aligned with the ears, elbows fully locked, and feet parallel to each other. The athlete is responsible for weight changes, clamps must be used.
Toes-to-Bar: The movement starts with the athlete hanging from the Bar, elbows extended, heels breaking the Pull-Up Bar’s vertical plane. A repetition point is credited when both toes are touching the Bar simultaneously, inside the width of the hands. Each repetition requires that arms are fully extended and that heels break that vertical plane.
Ring Muscle-Up: Each repetition begins with the athlete suspended from the Rings, arms fully extended, heels breaking the vertical plane set by the Rings. It is required that the athlete’s torso goes through said vertical plane at the top of the repetition and a point is awarded when the repetition is clearly marked at the top of the dip with arms fully extended before initiating transition into the next swing. To reset and begin another repetition, arms need to be once again extended in the hang, heels breaking the vertical plane.
Pistol: Each repetition begins with knees and hips fully extended. The athlete will proceed to perform a single leg/ Pistol Squat. Hip crease must dip below the top of the knee. The nonworking foot must remain in front of the body and may not touch the ground at any point. The athlete may grab the nonworking foot/ leg throughout the repetition. A point is awarded when the athlete establishes control at the top of the squat, one the one single leg, with knee and hip extended.
Box Jump with Step Down: Each repetition begins with the athlete standing on the ground with both feet. The athlete will be required to jump onto the Box, off a 2 foot take off, facing the front face of the Box. A point is awarded when the athlete lands with both feet at top of the Box and demonstrates total control with knees and hips extended. Step Down is mandatory. An effective step down means that on the way down from the Box, there is a point when there is one foot in contact with the ground while the other is still in contact with the Box. The athlete may NOT step up or use a cornered setup.
Row: Athlete begins seated on the Rower without touching the handle. Monitor may be on, set to 0, in “Just Row” setting.
Power Snatch: Barbell will be resting on the ground, plates loaded, clamps on. The athlete is required to take the Barbell to the overhead position in one single motion. The Barbell may not come to a stop at any point before reaching said overhead position, aligned with the ears, arms fully extended, and feet aligned. A point will be awarded when the aforementioned conditions have been met. To begin another repetition, both plates must come back into contact with the ground.
Bar Facing Burpee: Each repetition starts with the athlete standing by the Barbell. The athlete then proceeds to perform a Burpee, chest to deck, perpendicular to the Barbell. The athlete will then jump over the Barbell via a 2-foot takeoff. The athlete’s feet may not touch the Barbell in the jump. Any landing is permitted before initiating the next Burpee. If the athlete meets the requirements for the Burpee, but fails to meet any of the requirements for the jump, ONLY the jump will have to be completed effectively for the repetition to count. A point will be awarded as soon as the athlete lands on the other side of the Barbell.
With a running clock in 60 minutes
Every minute on the minute, complete:
*Score is the total load lifted.
Rest 10 minutes
From 20:00-30:00, AMRAP of:
3 Burpee Chest-to-Bar Pull-Ups
6 Wall Ball Shots (20/14 lb, 10/9 ft)
9 Box Jumps with Step Down (24/20 in)
Continue with this pattern, adding 1 Ring Muscle-Up and 2 Alternating Pistols after every round.
Rest 15 minutes
From 45:00-60:00, AMRAP of:
Every 2:30, stop and perform:
10 Alternating Dumbbell Snatches (50/35 lb)
5 Dumbbell Facing Burpees
About the wod
Background: The Winter Classic 2020 is an online event organized by the Big Dawgs Athlete @bigdawgsathlete, the leader in remote coaching through individual design.
It was based on the OPEX Winter Classic presented by Opex Fitness @opexfitness as an online competition that can be completed from anywhere in the world from a garage gym to a large affiliate.