The Barbell Beatdown

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9 Min AMRAP 

5 Shoulder to Overhead 
10 Bar Muscle Ups 
10 Shoulder to Overhead 
10 Bar Muscle Ups
15 Shoulder to Overhead 
10 Bar Muscle Ups
20 Shoulder to Overhead 
10 Bar Muscle Ups
 
Increasing the shoulder to overhead by 5 every round until the time cap is met. Reps for Gymnastics skills remain the same.  

Workout Flow

On the count of 3,2,1, go one athlete will step to the barbell and complete some or all of the shoulder to overhead. Splitting all bar and rig work as they wish between partner one and partner two. Once the first set of shoulder to overhead are complete the pair will move on to the bar muscle ups (or the division appropriate scale) one athlete working at a time. They will repeat this flow for 9 minutes, completing as many reps as possible within the time allotted. The score is total reps completed in 9 minutes. 

Division Standards

Scaled: 

Ring Rows

Shoulder to Overhead 95/65

Intermediate:

Pull Ups

Shoulder to Overhead 135/95

Masters 35+ :

Bar Muscle Ups

Shoulder to Overhead 135/95

Masters 45+ :

Pull Ups

Shoulder to Overhead 95/65

RX:

Bar Muscle Ups

Shoulder to Overhead 185/125

Movement Standards

Ring Row - The rep begins with the athlete’s elbows fully extended and heels on the ground across the plane of the rig. The rep is complete when the athlete pulls until the chest touches the rings. Kipping is permitted. 

Pull Ups - The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete’s chin rises above the bar.   

Bar Muscle Up - The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. Only hands, no other part of the arm may touch the pull up bar, during the duration of the rep. Removing hands and resting in the support position is not allowed.

Shoulder to Overhead - A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. The rep is credited when the barbell is locked out overhead, and arms, hips, and legs are extended. The bar is over or slightly behind the center of the athlete’s body, with feet in line. 

 
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2 Minutes for Max Distance

This event is a floater and will need to be completed within a time frame that is TBD. Floater time window will be released with heat times.

There will be a field area marked out with lanes. Each Lane will be 50 feet long and will be marked out in 10 foot increments. This is a LOW BAR sled push.

At 3,2,1 go Partner 1 will push the sled the ENTIRE length of the field. No switching partners midway. After Partner 1 pushes the sled OVER the 50 foot line Partner 2 will push the sled back the entire 50 feet. No switching mid way. Each 10 foot segment counts as 1 point. Down and back would be 10 points. All 4 sled wheels must cross the line for a point to be awarded.

Score is total points accumulated by both partners within the 2 minute cap. 

*NO LIFTING the back wheels off the ground. All 4 wheels must stay on the ground the entire time.
*Again, this is a low bar sled push
*NO CLEATED SHOES!
*All 4 wheels must pass the line for the point to count.
*Sled tension is set at 5 for all divisions. No changing the tension.

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2 Rep Max Thruster  

10 Barbells increasing in weight at each lift.  

On the count of 3, 2, 1 go both athletes will share a 45 second window to do 2 successful thrusters each, sharing the same barbell for same sex teams, with a :15 second transition between barbells. In the :15 transition time athletes will move to the next barbell in the cycle. Barbells will increase in weight at each attempt.   
If an athlete fails a lift the second athlete can continue with the ladder until failure or until the final barbell is successfully moved.  

 
The Score is the total pounds combined successfully lifted between both athletes.  

Same sex teams sharing a barbell, sharing the 45 second window to attempt their lifts and sharing the :15 second window to transition to the next barbell. 

Coed teams will have separate barbells but will also lift at the same time.  Sharing the 45 second window to attempt their lifts and sharing the :15 second window to transition to the next barbell. 

Division Standards 

Scaled Females -  
Starting weight 45 lbs,50,55,60,65,70,75,80,85
Ending weight 90 lbs 
 
Scaled Males -  
Starting weight 65 lbs, 75,85,95,105,115,120,125,130
Ending weight 135 lbs 
 
Intermediate/Masters 45+ Females - 
Starting weight 65 lbs,75,85,95,105,115,120,125,130
Ending weight 135 lbs 
 
Intermediate/ Masters 45+ Males - 
Starting weight 95 lbs,105,115,125,135,145,155,165,175
Ending weight 185 lbs 
 
RX/Masters 35+ Females -  
Starting weight 85 lbs,95,105,115, 125,135,145,155,165
Ending weight 175 lbs 
 
RX/Masters Males 35+ Males -  
Starting weight 155 lbs,165,175,185,195,205,215,225,235
Ending weight 245 lbs 

Movement Standards  

Thruster- The hip crease must pass below the knees. A full squat clean into the thruster is allowed. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels. 

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For Time
9 min cap

30 Calorie Row  
30 Calorie Ski 
15 Sandbag to Partner over 40-inch box 
20 Calorie Row  
20 Calorie Ski  
15 Sandbag to Partner over 40-inch box 
10 Calorie Row  
10 Calorie Ski 
15 Sandbag to Partner over 40-inch box 

Workout Flow

On the count of 3,2,1, go one athlete will grab the rower handles and begin the 30 calorie row, switching out with their partner as needed. Once the row is complete the team will begin the 30 calorie ski. Again, switching out with their partner as needed. 15 sandbags to partner will follow the machine work after each set of machine calories.  Athletes will repeat the same flow two more times, decreasing the calorie counts but keeping the sandbag reps the same. Score is time the workout is completed if finished in the time cap or total number of reps if not completed in the 9-minute cap. 

Division Standards

Sandbag weights are per division, regardless of sex. May split work how each team sees fit on the machines. Athletes must alternate sandbag work with each rep. One athlete standing on each side of the boxes.

Scaled:

50lb Sandbag

Intermediate:

75lb Sandbag

Masters 35+:

75lb Sandbag

Masters 45+:

50lb Sandbag

RX:

100lb Sandbag

Movement Standards 

Sandbag to Partner- Athlete sandbag work will alternate with each rep. Each athlete will have to toss or push the sandbag over the 40-inch box to their partner. The sandbag must touch the surface before the next athlete can pick it up to repeat the movement.