THE RAINHILL WINTER PAIRS 2025

Final

Workout 1 // TC 10 MINS

ROCKET:

1A&1B) 

P1: 1A -  Run 500m no overtaking in the indoor run track 

P2: 1B - AMRAP; 12 Wallballs 9/7kg; 16 KB Snatches 24/16kg

— then switch —

— then directly into —

1C)

AMRAP until the 10 minute Time Cap of:

Ascending ladder of  Synchro Pull ups

8 - 10 - 12 - 14 etc synchro pull-ups

6 Lanes Shuttle Run

Scoring:

1A - Total Run Time

1B - Total Reps of B (AMRAP)

1C - Total Reps

RASTRICK:

1A&1B) 

P1: 1A -  Run 500m no overtaking in the indoor run track 

P2: 1B - AMRAP; 12 Wallballs 9/7kg; 16 KB Snatches 20/12kg

— then switch —

— then directly into —

1C)

AMRAP until the 10 minute Time Cap of:

Ascending ladder of  Synchro KB Swing 20/12kg

8 - 10 - 12 - 14 etc synchro KB Swing

6 Lanes Shuttle Run

Scoring:

1A - Total Run Time

1B - Total Reps of B (AMRAP)

1C - Total Reps

Workout 1 // TC 10 MINS

ROCKET:

1A&1B) 

P1: 1A -  Run 500m no overtaking in the indoor run track 

P2: 1B - AMRAP; 12 Wallballs 9/7kg; 16 KB Snatches 24/16kg

— then switch —

— then directly into —

1C)

AMRAP until the 10 minute Time Cap of:

Ascending ladder of  Synchro Pull ups

8 - 10 - 12 - 14 etc synchro pull-ups

6 Lanes Shuttle Run

Scoring:

1A - Total Run Time

1B - Total Reps of B (AMRAP)

1C - Total Reps

RASTRICK:

1A&1B) 

P1: 1A -  Run 500m no overtaking in the indoor run track 

P2: 1B - AMRAP; 12 Wallballs 9/7kg; 16 KB Snatches 20/12kg

— then switch —

— then directly into —

1C)

AMRAP until the 10 minute Time Cap of:

Ascending ladder of  Synchro KB Swing 20/12kg

8 - 10 - 12 - 14 etc synchro KB Swing

6 Lanes Shuttle Run

Scoring:

1A - Total Run Time

1B - Total Reps of B (AMRAP)

1C - Total Reps

Workout 1 // TC 10 MINS

ROCKET:

1A&1B) 

P1: 1A -  Run 500m no overtaking in the indoor run track 

P2: 1B - AMRAP; 12 Wallballs 9/7kg; 16 KB Snatches 24/16kg

— then switch —

— then directly into —

1C)

AMRAP until the 10 minute Time Cap of:

Ascending ladder of  Synchro Pull ups

8 - 10 - 12 - 14 etc synchro pull-ups

6 Lanes Shuttle Run

Scoring:

1A - Total Run Time

1B - Total Reps of B (AMRAP)

1C - Total Reps

RASTRICK:

1A&1B) 

P1: 1A -  Run 500m no overtaking in the indoor run track 

P2: 1B - AMRAP; 12 Wallballs 9/7kg; 16 KB Snatches 20/12kg

— then switch —

— then directly into —

1C)

AMRAP until the 10 minute Time Cap of:

Ascending ladder of  Synchro KB Swing 20/12kg

8 - 10 - 12 - 14 etc synchro KB Swing

6 Lanes Shuttle Run

Scoring:

1A - Total Run Time

1B - Total Reps of B (AMRAP)

1C - Total Reps

ROCKET:

2A)

In 6 min establish a combined maximum lift for the complex. 

1 Clean + 2 Hang Clean + 3 Front Squat 

(Note that if a clean finishes in all cases when the athlete is stood upright. If the second Hang Clean has been received below parallel, the athlete is still required to finish the rep. The Front Squats can only begin once the second Hang clean has been finished, with the athlete stood upright, knees and hips extended, bar on the shoulders)

— 2 min Rest to change weight—

2B)

In 3 Minutes, complete:

21 Synchro Thrusters Male 40kg / Female 30kg

15 Synchro Toes to Bar

9 Synchro Box Jump Over (Step Down), 24/20“ 

Max Combined Row Distance (1 Rower each) 2 rowers per team

Scoring:

2A - Total combined weight of each athlete’s heaviest lift

2B - Total reps. Each metre on the rower = 1 rep.

RASTRICK:

2A)

In 6 min establish a combined maximum lift for the complex. 

1 Clean + 2 Hang Clean + 3 Front Squat 

(Note that if a clean finishes in all cases when the athlete is stood upright. If the second Hang Clean has been received below parallel, the athlete is still required to finish the rep. The Front Squats can only begin once the second Hang clean has been finished, with the athlete stood upright, knees and hips extended, bar on the shoulders)

— 2 min Rest to change weight—

2B)

In 3 Minutes, complete:

21 Synchro Thrusters, Male 30kg / Female 20kg

15 Synchro Hanging Leg Raise

9 Synchro Box Jump Over, 24/20“ Rastrick teams can step up with no penalty.

Max Combined Row Distance (1 Rower each) 2 rowers per team

Scoring:

2A - Total combined weight of each athlete’s heaviest lift

2B - Total reps. Each metre on the rower = 1 rep.

ROCKET:

2A)

In 6 min establish a combined maximum lift for the complex. 

1 Clean + 2 Hang Clean + 3 Front Squat 

(Note that if a clean finishes in all cases when the athlete is stood upright. If the second Hang Clean has been received below parallel, the athlete is still required to finish the rep. The Front Squats can only begin once the second Hang clean has been finished, with the athlete stood upright, knees and hips extended, bar on the shoulders)

— 2 min Rest to change weight—

2B)

In 3 Minutes, complete:

21 Synchro Thrusters Male 40kg / Female 30kg

15 Synchro Toes to Bar

9 Synchro Box Jump Over (Step Down), 24/20“ 

Max Combined Row Distance (1 Rower each) 2 rowers per team

Scoring:

2A - Total combined weight of each athlete’s heaviest lift

2B - Total reps. Each metre on the rower = 1 rep.

RASTRICK:

2A)

In 6 min establish a combined maximum lift for the complex. 

1 Clean + 2 Hang Clean + 3 Front Squat 

(Note that if a clean finishes in all cases when the athlete is stood upright. If the second Hang Clean has been received below parallel, the athlete is still required to finish the rep. The Front Squats can only begin once the second Hang clean has been finished, with the athlete stood upright, knees and hips extended, bar on the shoulders)

— 2 min Rest to change weight—

2B)

In 3 Minutes, complete:

21 Synchro Thrusters, Male 30kg / Female 20kg

15 Synchro Hanging Leg Raise

9 Synchro Box Jump Over, 24/20“ Rastrick teams can step up with no penalty.

Max Combined Row Distance (1 Rower each) 2 rowers per team

Scoring:

2A - Total combined weight of each athlete’s heaviest lift

2B - Total reps. Each metre on the rower = 1 rep.

Workout 3 // TC 11 MINS

ROCKET:

Sandbags: MM 70kg / FF 50kg / MF 50kg

Worm: MM 70kg / FF 50kg / MF 70kg

RASTRICK:

Sandbags: MM 50kg / FF 30kg / MF 30kg

Worm: MM 50kg / FF 50kg / MF 50kg

Together…

P1: 8m Handstand Walk

P2: 8m Sandbag Bearhug Carry 

— then switch —

When completed RX, a total of 16m is walked/ carried. One person can do all the HSW if needed. Can only switch movements at the 8m point.

The same athlete can do 2 x 8m HSW lengths if the other athlete doesn’t have them. 

If neither athlete can HSW, then P1 may sandbag bearhug carry instead. If scaling, the athletes must complete 4 x 8m lengths. 

The handstand walk and the sandbag bear hug carry take place at the same time.

— straight into —

10 Worm Squats

10 Synchro Burpees over the Worm

P1: 8m Handstand Walk (same scaling option as before - cannot change scaled choice)

P2: 8m Sandbag Bearhug Carry, 

— then switch —

— then into —

20 Worm Clean & Jerks (alternating sides)

P1: 8m Lane Handstand Walk 

P2: 8m Sandbag Bearhug Carry

— then switch —

— then into —

10 Alternating Worm Thrusters (alternating sides)

10 Synchro Burpees over the Worm