Tortured Duo

The Assignment 

Row (300m | 250m | 200m)

30-20-10
Squat (60/45)
Pull Ups

*Row required distance before each full set.

** everytime you break, partners must swap, and partner will buy-in with 3 burpees over bar 

- - - - - - - - - - - - - - -

SCORE is Time completed

NOTES:
Athletes will begin at the start line under the ropes. Athlete 1 will then sit onto the rower to begin rowing their required distance. Once complete, either athlete will then run out to the bar and begin their Squats for as many reps as they can perform, unbroken. Once the bar is put down on the ground, the athlete will run back to the start line and tag out with Athlete 2, who will then perform 3 burpees over the bar BEFORE beginning their working set.

There is no penalty for finishing a set and tagging out (after the 30, the 20, the 10) and after each row.

Athletes will follow the similar process working through the Pull Ups. Athletes may hang on the bar for additional reps, but once an athlete drops off the pull up bar, they must tag out.

*Once all reps are complete, both athletes must cross the start / finish line to finish the workout.

MOVEMENT STANDARDS:
- OHS / Fr / Back Squat: Normal squatting rules apply here. Bar remains locked in movement-required position. The Athlete's crease of the hip clearly pass below the knee, before the athlete stands to full extension. Failure to get to depth or reach full extension will result in a no-rep. [If you have any reason that you cannot make depth, please notify your judge beforehand and you will be scaled appropriately].

- For OHS, the rep will be completed once the athlete has the bar completely locked out overhead. Failure to completely lock out elbows, hips and knees will also result in a no-rep.

- Chest to Bar Pull Ups: The rep will begin with arms locked at hang position. The athlete will then pull themself up until the chest has been seen to clearly make contact with the bar.

- Pull Ups: The rep will begin with arms locked at hang position. The athlete will then pull themself up until the chin has been seen to pass the height of the bar.

- Ring Rows: Athlete’s Body must be at full extension (knees can not be bent) throughout this movement. The rep will be completed when the rings touch the Athletes Shoulder or Chest and their body remains locked out. Hip drive is not allowed. A bent knee Ring Row will not be accepted. The rings will be set at a specific height and cannot be adjusted.

- Burpees Over Rower: Athletes must start with a burpee (chest and thighs to touch the floor) then jump over the rower, with a two-foot take off and landing. Athletes are not required to come to full extension when jumping over the rower, however, shoulder must clearly be above the height of the hips and knees when jumping over the rower.

The Assignment 

Row (300m | 250m | 200m)

30-20-10
Squat (60/45)
Pull Ups

*Row required distance before each full set.

** everytime you break, partners must swap, and partner will buy-in with 3 burpees over bar 

- - - - - - - - - - - - - - -

SCORE is Time completed

NOTES:
Athletes will begin at the start line under the ropes. Athlete 1 will then sit onto the rower to begin rowing their required distance. Once complete, either athlete will then run out to the bar and begin their Squats for as many reps as they can perform, unbroken. Once the bar is put down on the ground, the athlete will run back to the start line and tag out with Athlete 2, who will then perform 3 burpees over the bar BEFORE beginning their working set.

There is no penalty for finishing a set and tagging out (after the 30, the 20, the 10) and after each row.

Athletes will follow the similar process working through the Pull Ups. Athletes may hang on the bar for additional reps, but once an athlete drops off the pull up bar, they must tag out.

*Once all reps are complete, both athletes must cross the start / finish line to finish the workout.

MOVEMENT STANDARDS:
- OHS / Fr / Back Squat: Normal squatting rules apply here. Bar remains locked in movement-required position. The Athlete's crease of the hip clearly pass below the knee, before the athlete stands to full extension. Failure to get to depth or reach full extension will result in a no-rep. [If you have any reason that you cannot make depth, please notify your judge beforehand and you will be scaled appropriately].

- For OHS, the rep will be completed once the athlete has the bar completely locked out overhead. Failure to completely lock out elbows, hips and knees will also result in a no-rep.

- Chest to Bar Pull Ups: The rep will begin with arms locked at hang position. The athlete will then pull themself up until the chest has been seen to clearly make contact with the bar.

- Pull Ups: The rep will begin with arms locked at hang position. The athlete will then pull themself up until the chin has been seen to pass the height of the bar.

- Ring Rows: Athlete’s Body must be at full extension (knees can not be bent) throughout this movement. The rep will be completed when the rings touch the Athletes Shoulder or Chest and their body remains locked out. Hip drive is not allowed. A bent knee Ring Row will not be accepted. The rings will be set at a specific height and cannot be adjusted.

- Burpees Over Rower: Athletes must start with a burpee (chest and thighs to touch the floor) then jump over the rower, with a two-foot take off and landing. Athletes are not required to come to full extension when jumping over the bar, however, shoulder must clearly be above the height of the hips and knees when jumping over the bar.

Dr Jekyl & Mr Riles 

5 Rounds For Time:

50 Double Unders

1 Clean

20 Cal Assault Bike

1 Clean

10 HSPU

1 Clean

- - - - - - - - - - - - - - -

SCORE is Time completed. 

If workout is not completed then score will be the time cap plus 1 second per rep uncompleted.

NOTES:

Teams will begin at the start line under the ropes. Only one athlete working at a time and athletes may change at any stage they like. For athletes to change, they must return to the start line and tag out with partner. Workout will finish when both athletes have returned back to start line.  

MOVEMENT STANDARDS:

- Cleans: Bar begins on the floor to start each rep. Clean can be powered or squatted. Must be stood to full extension with bar on shoulders to complete the lift.

- HSPU: Athletes will begin in full extension against the wall, lowering until their head touches their allocated target (Advanced is to the floor; Intermediate is to an abmat), before pressing back out to complete extension.

- DB Press: DB begins at shoulders with one head touching shoulders. Movement ends when DB is pressed out with elbows locked out and DB’s over center of head. Can be Strict or Push Press, but not a jerk.

Dr Jekyl & Mr Riles 

5 Rounds For Time:

50 Double Unders

1 Clean

20 Cal Assault Bike

1 Clean

10 HSPU

1 Clean

- - - - - - - - - - - - - - -

SCORE is Time completed. 

If workout is not completed then score will be the time cap plus 1 second per rep uncompleted.

The Devil’s Backbone  /  The Devil is not welcome here! 

AMRAP 9min:

1 Sync Sandbag to Shoulder

2 Wall Walks

4 Alt Devil’s Press

6 Toes to Bar

*Partners will perform the sync Sandbag to Shoulder; then will alternate the remainder, round for round

*Pick up where you left off in the previous AMRAP Each Set.

- - - - - - - - - - - - - - -

SCORE is Total Reps completed

NOTES:

Athletes will begin at the start line under the ropes. Both Athletes will then run out and perform a sync Sandbag to shoulder. For the “sync” to count, both athletes need to have the sandbag locked out shoulder position at the same time (Novice will do 2 slamball to locked out overhead). From there, only one athlete will continue the round, while the other athlete waits at the sandbag. Upon completion of the round, both athletes will again perform the sync sandbag / slamball before Athlete 2 continues the remainder of the round. Athletes will continue in this fashion for the duration of the AMRAP. 

MOVEMENT STANDARDS:

- Wall Walks: All variants must begin with the Athlete laying flat on the ground. Hands will be clearly in front of the Start line and can only move once both feet have moved onto the wall. The athlete will then walk their hands past their indicated line (by division standard), and then return to the start line again. Hands must be seen to clearly pass the start line before the feet can come off the wall. Novice and Intermediate Athletes, the hands must clearly pass the wall line. Advanced athlete have to just have any part of both hands pass their indicated line.

- Devil Press: Normally performed with two dumbbells, this workout will feature only one DB to complete the movement, alternating arms each rep. It is a combination of a dumbbell burpee and a double dumbbell snatch. Athletes will start holding the DB and placing it on the ground to perform a burpee with chest making contact with the floor. Athlete will either jump or step in, never taking their hands off the dumbbells. The athlete will then snatch or swing the dumbbells from the floor to locked out overhead with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. The athlete may NOT pause at the shoulders and press the dumbbells. SYNC standard is both athletes with chest on the floor at same time and both athletes with DB locked out above head at same time.

- TTB Variants: All variants must begin with the arms and hips fully extended at the bottom and the feet must be brought back to behind the frontal plane (feet under hands, not out front). 

- For TTB, both feet must physically touch the bar for rep to count. 

- For Leg Raise, the level of the feet must be clearly seen to have passed the hip crease height. 

- Sandbag To Shoulders: The Athlete will grip the sandbag and lift it up off the floor to rest on top of the shoulder while at full extension (shoulders, hips and knees's in alignment) before bringing it back down to the ground.

- Slamball to OH: The athlete will pick up the slamball and lift it overhead. To complete the lift, the slamball must be centered overhead, with arms straight and locked out over the feet with the hips and knees fully extended.

The Devil’s Backbone  /  The Devil is not welcome here! 

AMRAP 9min:

1 Sync Sandbag to Shoulder

2 Wall Walks

4 Alt Devil’s Press

6 Toes to Bar

*Partners will perform the sync Sandbag to Shoulder; then will alternate the remainder, round for round

*Pick up where you left off in the previous AMRAP Each Set.

- - - - - - - - - - - - - - -

SCORE is Total Reps completed

The Three Monkeys 

AMRAP in 4 minutes

15 Box Jump-Overs (24/20")

15 Wall Balls

Rest 30 seconds

Then, AMRAP in 4 minutes

10 Pistols [Single DB weighted step ups]

5 DBL DB Power Cleans

5 Shoulders to OH

Rest 30 seconds

Then, AMRAP in 4 minutes

5 DB Snatches

5 Burpee Over DBs

*athletes will work Round for Round

- - - - - - - - - - - - - - -

SCORE is Total reps completed

NOTES:

Teams will begin at the start line under the ropes. Athletes will work round for round for the duration of the AMRAP. 

Athletes will have 30 seconds rest, before repeating the process for the next AMRAP. 

MOVEMENT STANDARDS:

- Box Jump Over: A two-foot takeoff is always required, and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. Alternatively, the athlete may jump completely over

the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot

Landing. There is no requirement to stand tall while on top of the box.

- Wall Ball: To begin the rep, an athlete will squat below parallel (hip crease below knee) ad then stand and throw the WB to the designated target / Line. The ball must pass above the designated line. The ball is permitted to touch

- Pistol: Normal squatting rules apply here. Each rep will begin with the hips and knee fully extended on the weight bearing leg. The other leg must remain in front of the athletes body. The Athlete will then squat down until the crease of the hip clearly pass below the knee, before the athlete stands to full extension. Athletes will then alternate legs. Failure to get to depth or reach full extension will result in a no-rep. [If you have any reason that you cannot make depth, please notify your judge beforehand and you will be scaled appropriately]. If any part of the athletes body touches the floor during the rep, the rep will not be counted. Athletes may not use their hand or other leg to help them through the rep. 

- Weighted Step Up: The rep will start with the Athlete, with both feet standing on the floor, holding the single DB and facing the box. The rep will be complete when the athlete has stood up at the top of the box at full extension, with knees and hips extended and a straight line seen from shoulders to ankles. Athlete may hold the DB in any position they like (by the side, racked on the shoulders etc). 

- DB Cleans: DB’s will be deadlifted up to waist height then lowered to a “hang” position to begin intial rep. The DB will then be pulled up to front rack position, finishing with elbows in front of the DB. Must be stood to full extension with KB locked in front rack to complete the lift. 

- DB Shoulder to Overhead: DB begins at shoulders with one head touching shoulders. Movement ends when DB is pressed out with elbows locked out and DB’s over centre of head. Can be Strict or Push Press, or Jerk. 

- DB Snatch: The DB’s will be pulled up overhead in one fluid motion. RX will be required to squat the movement (can be powered then OH squatted), while INT and NVC are only required to Power Snatch. Must be stood to full extension with DB locked out overhead to complete the lift.

- Burpees Over DB: Athletes must start with a burpee (chest and thighs to touch the floor) then jump over the dumbbells, with a two-foot take off and landing. Athletes are not required to come to full extension when jumping over the DB’s, however, shoulder must clearly be above the height of the hips and knees when jumping over the bar.

The Three Monkeys 

AMRAP in 4 minutes

15 Box Jump-Overs (24/20")

15 Wall Balls

Rest 30 seconds

Then, AMRAP in 4 minutes

10 Pistols [Single DB weighted step ups]

5 DBL DB Power Cleans

5 Shoulders to OH

Rest 30 seconds

Then, AMRAP in 4 minutes

5 DB Snatches

5 Burpee Over DBs

*athletes will work Round for Round

- - - - - - - - - - - - - - -

SCORE is Total reps completed