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Welcome to the Bethany Christian Adoption Workout explanation page. Most of the workout details will be explained on this page for reference leading up to the event on May 30th.

On May 30th, teams of two will take on Journeyman Fitness’s Benefit Workout in support of Bethany Christian Adoption Services.

Prices: $100 for a team of two. All money will go directly to Bethany Christian Adoption Services.

Workout Explanation

At the top of the hour, teams of two will complete ten consecutive workouts and attempt to accumulate the most points possible. Explained simply – 10 sets of 3:00 AMRAPS alternating with a partner (Each athlete performs 5 AMRAPs with 3:00 between sets).

Teams can be made up of two men, two females, or a male and a female. There may only be teams of two.

Each of the ten workouts will be a 3:00 AMRAP ending with a Max Effort Row to accumulate calories. Total time of the event is exactly 30:00.

The teams of two will alternate attempts at the workout so each teammate will complete 5 separate workouts.

For each AMRAP, an athlete may choose one of 7 options for their AMRAP. The athlete may choose different options for each of his/her AMRAPs throughout the workout.

Workout Set up

Before the event begins, each athlete sets up one bar with one weight. The athlete will use that bar only for the entire event and may not add or scale the weight down.

For each AMRAP, the athlete may choose one of the following to attempt:

Beginner 1 – BEG1 – no multiplier. Reward for completing the 30 reps before the row is 4 calories.

10 Sit ups // 10 Knee Push ups // 10 Jumping Squats // ME Row for calories

Beginner 2 – BEG2 – no multiplier. Reward for completing the 30 reps before the row is 6 calories.

5 Burpees // 10 Alternating Step ups (20″ / 24″ Box) // 15 Wallballs (14 / 8 lb MB) // ME Row for calories

A – Multiplier 1.1 – Reward for completing movements 1 and 2 in workouts A through E is 3 calories for each movement.

30 Wallballs (20 lb to 10’/ 14 lb MB to 9′) // 10 Lateral Bar Burpees // ME Row for Calories

B – Multiplier 1.2

30 Deadlifts (95/65) // 10 Burpee Box Jumps (24/20) // ME Row for Calories

C – Multiplier 1.4

10 Squat Clean Thrusters (95/65) // 10 HSPU (1 abmat under head – hands on floor) // ME Row for Calories

D – Multiplier 1.6

15 Knees to Elbow // 15 Overhead Squats (95/65) // ME Row for Calories

E – Multiplier 1.8

8 Squat Snatch (95/65) // 15 Pull ups // ME Row for Calories

Each athlete, before the workout begins, may perform the workout with 115 lbs (for men) or 75 lbs (for females). The multiplier (except for BEG1, BEG2, and A) will be increased by 1. So, if an athlete performs workout C with 115 lbs, the multiplier is 2.4.

Accumulating Points

At the start of workout 1, Athlete A will begin completing requisite reps for the workout chosen. At the completion of the requisite reps, the athlete will then move onto a rowing machine for the remainder of the AMRAP and accumulate as many calories as possible in the remaining time.

The judge will record the type of workout, the weight used, the reps and calories completed.

The reward for completing the requisite reps is 3 calories for each movement (AMRAPS A through E, BEG1 and BEG2 are different and noted above). So, if athlete A completes workout C with 95# and rows 8 calories at the end of the workout, the score for that workout is:

(3+3+8)*1.4 = (14)*1.4 = 19.6

All partial points will be counted in determining the final score.

Determining Final Score and Scoresheet

Total score from each workout will be added together to determine the final score. No rounding of the numbers.

Example Workout Scoresheet

To help explain the scoring, I’ve included a sample scoring sheet with two example athletes “Mark” and “Randy” completing 6 of the 10 workouts. Click on the image to view. Total score would the sum of the right most column.

JF Adoption WOD Scoresheet Example

Workout Standards

Except for the HSPU, all standards will be based off the current CrossFit Open standards.

The Handstand Push Ups (HSPU) will be performed against a wall with the hands on the floor and one abmat under the head. A judge is looking for the head to touch the abmat at the bottom of the rep and for the elbows to lock out at the “top” of the rep with the feet touching the wall. Kipping is allowed.

Frequently Asked Questions

  1. Why is this workout so complicated? We wanted to create a workout that was accessible to all levels of athlete from a complete beginner to a competitive CrossFit athlete. It’s not a perfect workout, but this will allow for many athletes to participate as well as scale mid-workout if necessary while staying competitive.
  2. Do I have to do one of each of the workouts? No, most athletes will choose one or two of the workouts and alternate between them (for instance, A and D) for the workout to keep it simple. Choose a workout that you’re going to excel at and stick to it during the entire event. Have a back-up AMRAP to do in case you need to scale up or down throughout the event.
  3. Can I change the weight on my bar when my partner is working out? No. Choose one weight and stick with it throughout the entire event. You’ll know what weight is appropriate for your skill level.
  4. Can we have two bars for each team, one bar set up for one person and the other bar….? Yes. You can have two bars set up. Just make sure you’re not cluttering the space for your partner.
  5. Will someone win the event? Yes. There are prizes for the top teams.
  6. What happens if I don’t want to have a judge during the workout? No problem. We’ll just take you out of the running for the top prize. You’ll still have a great time. This must be a team decision.
  7. Why do you give 3 points for the movements? We want people to be motivated to work on the AMRAP even if there isn’t a chance to get to the rower (i.e. if they are so tired during an AMRAP they know they won’t finish all of the reps of the first two movements). So, instead of just taking a ‘rest AMRAP’, we’re rewarding the partial completion of the AMRAP.



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