Sun's Out Guns Out 2024

Event 1

6 rounds for time: 20 min CAP

3 rounds each of 

400m run together (If raining, Echo cals split between partners. 40/30 cals (Rx), 30/24 cals (Int, Scaled))

15 wall balls 20/14 (Rx Int), 14/10 (Scaled), 11/10’ (Rx), 10/9’ (Int Scaled)

8 DB step overs 50/35 (Rx), 40/30 (Int), 35/25 (Scaled), 24/20" (Rx, Int), 20/14" (Scaled)

Tiebreak: First 400m run time (Or first Echo bike calories finish time)

Workout Flow

At 3,2,1 Go, both partners will start running 400m together (If raining, Echo bike calories split any way between the partners). Once they return to their designated lane (or finish the designated calories on Echo bike), the first athlete will complete 1 round of 15 wall balls and 8 DB step overs. Then both partners will run 400m together (or Echo bike calories split any way). Once they return to their designated lane (or finish the designated calories on Echo bike), the second athlete will complete 1 round of 15 wall balls and 8 DB step overs. They will repeat this pattern until they complete a total of 6 rounds.

If we are using the Echo bike, monitor will be reset every round.

Score is the time to complete 6 rounds (3 rounds each).

Time cap is 20 minutes. In case of a time cap, score is the reps completed at the time of the time cap.

The finish time of the first 400m is recorded as a tiebreak time.

Movements Checkpoints

• Run: Both athletes must finish the run each round before they can start the next movement
• Wall ball: hip crease below the knee at the bottom. Ball hits the target at the top.
• DB Step overs: both feet must touch the box every rep
• Echo bike calories (In case of rain): Monitor is reset every round

Event 2

12 min running clock

2 scores: total weight and time on the row

2000/1600m (Rx) Row For Time buy in split anyway, 1500/1200m (Int, Scaled)

In the remaining time, establish

1 rep clean (power or squat)

Tiebreak: Row time

Workout Flow

On the 12 minute running clock, at "3,2,1, Go", one athlete will start rowing. Partners can switch as many times as they want until they complete the designated distance. Finish time is recorded as a score.

Then in the remaining time, both partners will establish 1RM clean, any style (squat or power). Only one athlete can lift at a time. Partners can help change the load. Clips must be on. Partners may attempt as many times as they want within the time window, and they may change the weight up or down. 

At the buzzer, as long as the barbell is off the ground and the lift is successful, the lift will count.

Score 1 is Row time. And Score 2 is total weight of the clean.

Score 1 is also a tiebreaker for Score 2.

Movement Checkpoints

• Barbell may be loaded before the clock starts
• Row must be completed before they can attempt lifting
• Any style of clean is permitted (Power or Squat)
• Clips must be on
• Athlete declares the weight attempted
• Partners can help load the barbell
• The weight may go up or down
• Athletes may attempt as many lifts as they want within the time
• Athlete must reach a full extension at the knees and hips with their elbows in front of the barbell for the rep to count
• As long as the barbell has left the floor before the buzzer and the lift is successful, it will count

Event 2

On a 12 min running clock:

2 scores: total weight and time on the row

2000/1600m (Rx) Row For Time buy in split anyway, 1500/1200m (Int, Scaled)

In the remaining time, establish

1 rep clean (power or squat)

Tiebreak: Row time

Workout Flow

On a 12 minute running clock, at "3,2,1, Go", one athlete will start rowing. Partners can switch as many times as they want until they complete the designated distance. Finish time is recorded as a score.

Then in the remaining time, both partners will establish 1RM clean, any style (squat or power). The barbell may be preloaded before the clock starts. Only one athlete can lift at a time. Partners can help change the load. Clips must be on. Partners may attempt as many times as they want within the time window, and they may change the weight up or down. Athlete must declare the weight attempted to the judge.

At the buzzer, as long as the barbell is off the ground and the lift is successful, the lift will count.

Score 1 is Row time. And Score 2 is total weight of the clean.

Score 1 is also a tiebreaker for Score 2.

Movement Checkpoints

• Barbell may be loaded before the clock starts
• Row must be completed before they can attempt lifting
• Any style of clean is permitted (Power or Squat)
• Clips must be on
• Athlete declares the weight attempted
• Partners can help load the barbell
• The weight may go up or down
• Athletes may attempt as many lifts as they want within the time
• Athlete must reach a full extension at the knees and hips with their elbows in front of the barbell for the rep to count
• As long as the barbell has left the floor before the buzzer and the lift is successful, it will count

Event 3

For Time: Time cap 12 minutes

27-21-15-9

Synchronized Single DB S2OH 50/35 (Rx), 40/30 (Int), 35/25 (Scaled) any hand

CTB (Rx)/ Pull ups (Int)/ Jumping pull up (Scaled) split anyway with one person hanging from the pull up bar

HSPU (Rx) / Assisted HSPU (Int) / Hand release push up (Scaled) with one person holding Handstand (Rx, Int) / Plank (Scaled)

Tiebreak: Finish time of  Round of 27

Workout Flow

At 3,2,1, Go, both athletes will start 27 reps of synchronized Single DB S2OH. Reps are considered synchronized at the top of each rep. Athletes may switch hands anytime. Then they will proceed to complete 27 reps of the designated pulling movement. They may split the reps between the partners any way, however, non working person must be hanging from the pull up bar for the reps to count. Once all reps are complete, the athletes will proceed to complete 27 reps of the designated pushing movement. They may split the reps between the partners any way, however, non working person must be holding Handstand or plank for the reps to count. Once all reps are complete, they will proceed to the round of 21 and repeat the pattern until they complete all rounds. Time cap for this event is 12 minutes.

Score is the time to complete. In case of a time cap, total reps completed at the cap is the score.

The finish time of the round of 27 is recorded as a tiebreaker.

Movement Checkpoints

• Single Arm DB S2OH: synchronized at the top. May use either hand.
• Gymnastics movement reps will only count while the other athlete is holding an appropriate position.
• CTB: Start at a full hang. Chest must contact the pull up bar
• Pull ups, Jumping Pull ups: Start at a full hang, elbows extended.  Chin must reach above the pull up bar height at the top.
• HSPU: full extension at the elbow, shoulder and hip. Head must touch the floor or the pad.
• HRPU: Chest must touch the floor with hands off the floor at the bottom. Full extension at the elbow with hips in line with the shoulders.

Event 4

For Time: 10 min CAP

100 DU (Rx) buy in each at the same time, 70 DU (Int), 100 SU (Scaled)

Into

50 Synchro TTB (Rx),  35 Synchro TTB (Int), 50 Synchro Hanging Knee Raise (Scaled)

30 Power snatch split any way 115/85 (Rx), 95/65 (Int), 75/55 (Scaled)

20 Synchro Bar Facing Burpee over the same bar

Tiebreak: Finish time of the synchro TTB

Workout Flow

At 3,2,1 Go, both athletes will complete the designated reps of jump rope movement at the same time. This does not have to be synchronized, but both athletes must complete all reps. Once both athletes complete the jump rope, they will then proceed to complete the designated reps of synchronized TTB or hanging knee raises. The finish time of this portion will be recorded as a tiebreak time. Then the athletes will proceed to complete 30 power snatches. The reps can be split any way. Once they complete the power snatches, they will proceed to complete 20 synchronized Bar Facing Burpees over one barbell.

Score is the time to complete all reps.

Time cap is 10 minutes. In case of a time cap, the number of reps completed at the cap is the score.

Movement Checkpoints

• Jump rope: both athletes must complete all reps.
• Synchro TTB: Heels behind the plane of the pull up bar at the bottom at the same time and feet touching the pull up bar at the top at the same time
• Synchro HKR: Heels behind the plane of the pull up bar at the bottom at the same time and knees above hip crease at the top at the same time
• Power snatch: Bar starts from the ground and gets lifted in one fluid motion to overhead position. At the top, elbows, shoulders, hips and knees are fully extended with the barbell over the athlete’s body with feet in line with each other.
• Synchro Bar Facing Burpees: Athletes chests are on the floor at the same time, and athletes jump over the barbell at the same time. Rx and Int must jump over the barbell. Scaled may step over the barbell.