SPIRIT GAMES

For time: 
Each Partner Completes in you go, I go fashion

4 rounds (2 each, alternating)
12/15 calorie assault bike
40-foot Dumbbell Overhead Walking lunge (1x50/70)

-into-

4 rounds (2 each, alternating)
12/15 calorie assault bike
20-foot handstand walk

*scaled calories are 9/12 and dumbbell is 1x35/50

Event Flow

At the call of 3...2...1...GO, Partner 1 will begin on the bike, completing their designated number of calories. Once finished, they’ll move immediately to the dumbbell and complete a 40-ft single-arm overhead walking lunge OR DB lunge (division dependent). After completing the lunge, they will tag their partner, who will begin their round. A physical tag is required between rounds. 

This pattern will continue until both partners have completed 2 full rounds of the bike + lunge combo.

Once all 4 rounds of the first section are complete, the workout continues in the same format:
Partner 1 bikes for calories, then moves on to either a 20-ft handstand walk or 3 wall walks (division dependent). Continue alternating until each partner has completed 2 rounds of this bike + gymnastics combo (4 rounds total).

A tie-break time will be taken after each set of lunges and after each set of handstand walk OR wall walks. 

Movement Standards

Calorie Bike
- Athletes must begin with one hand on the bike.
- The bike effort is complete once the display reaches the required number of calories.

Single-Arm DB Overhead Walking Lunge
- Lunges must start with both feet behind the line.
- The dumbbell must be held fully locked out overhead for RX divisions.
- The back knee must clearly touch the ground, and athletes must reach a fully extended upright position at the top (hips, knees, and shoulders stacked).
- If a rep is failed, the athlete must return to the last completed 5-ft increment.
- The lunge will be 20-ft out and 20-ft to return and must finish with both feet clearly infront of the line, standing to full extension before lowering the dumbbells. 

Dumbbell Walking Lunge (scaled division)
- Lunges must start with both feet behind the line. 
- The back knee must clearly touch the ground, and athletes must reach a fully extended upright position at the top (hips, knees, and shoulders stacked).
- The dumbbell may rest on any part of the shoulder—front rack, back rack, or overhead.
- If a rep is failed, the athlete must return to the last completed 5-ft increment.
- The lunge will be 20-ft out and 20-ft to return and must finish with both feet clearly infront of the line, standing to full extension before lowering the dumbbells. 

Handstand Walk
- Hands must start behind the line.
- The rep is complete when both hands fully cross the finish line.
- If the athlete comes down before finishing a 5-ft increment, they must restart from the last completed section.
- After your handstand walk is complete, you must physically tag your partner before they can begin their round. 

Wall Walks
- Athletes begin lying on the ground, chest and hips touching the floor.
- They may then press up, place feet on the wall, and walk hands toward the 12-inch tape marker.
- Once both hands touch the tape, the athlete walks back down until chest and hips return to the floor, completing the rep.
- There will be no tape at the beginning of the repetition, your hands can start anywhere aslong as your chest and hips are touching the floor. 

For time: (13-minute time CAP)

27-21-15-9 reps for time of: 

Wall Balls (14/20) 

Power Cleans (65/95) 

Box Jump Overs (20/24) 

Shoulder to Overhead (65/95) 

Calorie Row 

Workout Flow: 
On the count of 3..2..1..Go, Partner A will complete 27 wall balls, they will then tag in partner B who will complete 27 power cleans, partner B will tag in partner A to complete 27 Box jump overs. Partners will continue alternating movements until the workout is complete. Teams may decide who goes first, but once they do - they MUST alternate once they have reached a new movement. There is a physical tag between each movement. 

Movement Standards:
Wall Ball:
- Each rep starts with the ball held in front of the body in the support position.
- Athletes must squat until the hip crease is clearly below the knees.
- A squat clean to begin the set is allowed but not required — If you squat clean, the ball must start on the ground.
- The rep is credited when the center of the ball strikes the target.
- No-rep if the ball misses the target or falls short.
- If the ball drops after hitting the target, it must settle on the ground before the next rep — catching it off the bounce is not allowed.

Power Clean:
- The barbell starts on the ground.
- The rep is credited when the athlete reaches full extension of the hips and knees, feet are in line, and the bar is secured in the front rack with elbows clearly in front of the hands and barbell.
- If the bar is lowered before achieving full extension, the rep will not count.

Box Jump Over:
- Athletes may jump onto the box and step or jump off the other side, step up onto the box and off the box, or jump completely over the box.
- You must pass over the box and both feet land on the opposite side. 
- If jumping over the box, your feet must pass over the box — not around it.
- Only the feet may touch the box, your hands or other body parts cannot assist.
- Standing tall on top of the box is not required.
- A rep is credited when the athlete lands on the ground on the opposite side.

Shoulder to Overhead:
- Each rep starts with the barbell in the front rack position on the shoulders.
- Athletes must press the bar overhead until the bar, shoulders, hips, and knees are fully extended and aligned.
- The bar must finish directly over the midline of the body with the feet in line.
- Any style is permitted — strict press, push press, push jerk, or split jerk — as long as the lockout and alignment standards are met at the end of each repetition. 

Rowing:
- The rower monitor must be reset to zero at the start of each row. Judges may assist. 
- Athletes must remain seated with hands on the handle until the designated calorie number is reached before tagging their partner. 

For time: (CAP 11 minutes) 

300m partner run (holding a band)

27 Toes to Bar / Hanging Knee Raises (split as desired) 

27 Synchro Alternating Dumbbell Snatch (35/50) / (20/35) 

300m partner run (holding a band)

21 Chest to bar pull ups / Ring Rows (split as desired) 

21 Syncrho Alternating Dumbbell Snatch (35/50) / (20/35) 

300m partner run (holding a band) 

15 Bar Muscle ups / Pull ups (split as desired) 

15 Synchro Alternating Dumbbell Snacth (35/50) / (20/35) 

Flow
At the call of “3...2...1... GO!”, both athletes will take off on a 300m partner run while holding a resistance band. Once back inside, they’ll complete 27 reps of toes-to-bar or hanging knee raises (based on division), breaking up the reps however they choose.

Next up: grab your dumbbells and perform 27 synchronized alternating dumbbell snatches, with synchro required at the top of each rep.

Then, it’s back out for another 300m partner run, followed by 21 reps of chest-to-bar pull-ups or ring rows, and 21 synchronized alternating dumbbell snatches.

For the final round, head out for your last 300m partner run, then complete 15 bar muscle-ups or pull-ups, and finish with 15 synchronized alternating dumbbell snatches.

A tie-break time will be taken after every set of completed synchro dumbbell snatches. 

Movement Standards
Running
- Both athletes must be holding onto the resistance band throughout the run.
- The route: run around a designated marker inside the gym, head towards the garage door, turn left, follow the path to the designated turnaround point, then head back into the gym.

Toes To Bar
- Start in a dead hang with arms fully extended.
- The heels must pass behind the bar, and both feet must touch the bar between the hands at the same time. 

Knee Raises
- Start in a dead hang with the arms fully extended. 
- The heels must pass behind the bar, and both knees must clearly rise above parallel at the same time. 

Chest To Bar Pull Ups
- For the chest to bar pull ups, start with arms fully extended and feet off the ground.
- Any grip or style is allowed as long as chest-to-bar contact is made for the rep to count.

Ring Rows
- For ring rows, athletes will have a designated foot position, keeping their feet infront of the tape marker.
- Arms must start fully extended, and the rings must be pulled until they make contact with the body (chest or shoulder). 
- No excessive kipping of the hips is allowed. 

Dumbbell Snatch
- The dumbbell starts between the athlete’s feet, with both heads touching the ground.
- In one smooth motion, the dumbbell must travel overhead.
- A rep is complete when the knees, hips, and arms are fully extended at the top.
- Synchronization is required at the top position of each repetition.

Every 1:30 x 6
12 Synchro Lateral Burpees Over the Bar
Max Front Squats* 

*Alternating Male and Female

Front Squat Loads:
Round 1: 75/115 lbs
Round 2: 105/165 lbs
Round 3: 135/215 lbs

Workout Flow:
On the call of 3, 2, 1… go, both athletes will complete 12 synchronized lateral burpees over the bar. Once completed, Partner 1 will move directly into max front squats for the remainder of the 1:30 window (bar starts on the ground).

At the end of the 1:30, the next round begins immediately: both athletes complete 12 synchro burpees again, and Partner 2 moves into their max front squats.

Teammates alternate each round, for a total of 3 rounds each, increasing the load as prescribed. 

Teams are responsible for loading their own barbells — it’s smart to change weights while your partner is completing their front squats.

Burpees are mandatory for both athletes, even if you are not completing any front squats that round. Burpees are mandatory even if you plan not to attempt your barbell that round. Any burpees not completed during the workout will deduct from your front squat repetition score. 

Scoring:
Your total score is the sum of all successful front squat reps across all rounds.

Movement Standards:
Synchro Lateral Burpee:
- Both athletes start on the same side of their own barbell.
- Athletes must lower chest and thighs to the ground simultaneously — this is the synchro part.
- After reaching the bottom position together, both athletes may jump or step over the bar.
- Each synchronized jump or step-over counts as one rep.

Front Squat:
- The bar must be held in a proper front rack position — elbows clearly in front of the bar.
- The lift begins standing tall with hips and knees fully extended.
- Athletes must squat until the hips are clearly below parallel and then return to full extension while maintaining control of the barbell.
- You may squat clean your first front squat repetition. 

3-Rep Max Bench Press (6 Minutes)

Workout Flow:
On the count of 3.. 2.. 1... go! Both teammates will have 6 minutes to establish their 3-rep max bench press. Teams will share one 45 lb barbell and one rack. Adjusting the rack height is optional and can be done at the team's discretion. Athletes may lift in any order and go back and forth as needed within the time window — strategy is up to you.

Scoring:
The team's score will be the combined total of both athletes successful 3-rep max lifts.

Movement Standards:
Bench Press: 
- Each rep must start with the athlete’s back, shoulders, and buttocks in contact with the bench, and feet flat on the floor.
- The bar must be lowered under control to touch the torso and then pressed to full elbow lockout.
- A hip lift is permitted during the press; however, the rep must start with all points of contact (back, shoulders, buttocks) on the bench.
- Feet must remain flat on the floor throughout the entire lift.
- No bouncing — the bar must move in a controlled, continuous path to full extension.
- Spotters may assist with the lift-off only — no assistance during the press at all.