- Heats will be announced by 10AM each Friday (starting tomorrow) and posted online and on Facebook.
- We will group similar-ability Vagabonds together and any special requests for times should be send to Melissa before Friday morning.
- The community will meet each Saturday and heats will run from 9:00 AM – 11AM.
- There will be no group warm up so please leave time to get yourself stretched and warmed up, etc…
- Please be willing to judge your fellow Vagabonds in between your heat- we need lots of help!
- Bring your family and friends to watch and cheer- it’s a great time!
- The competition team will perform the workout each week on Sunday at 10AM- please come and support them! The Vagabond Comp team is shooting to be in the top 30 in the Northeast region- let’s go!!
Workout 15.1 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)
Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed*