Aus Day Mash Up 2020

Event 1a & 1b

In MM / FF partnerships

On a 12 minute Running clock

0 - 6 minutes

Males: Max calories on rower
Females: Max Clean & Jerk

6 - 12 minutes [Swap]

Females: Max calories [Continued] on rower
Males: Max Clean & Jerk

Workout Flow: At the call of GO! The male athletes start accumulating calories on the rower, while males are alternating turns on the rower both females are looking to register their heaviest weight possible for a power clean. At the call of CHANGE! athletes must IMMEDIATELY change. Both Males are now looking to register their heaviest weight possible for a power clean and Females are continuing the calorie count on the rower. There is no minimum requirement on the rower at any stage, athletes can change as much as they want.

Scoring:
Event 1a - the total number of calories rowed by both female and male partnerships (1 total score)
Event 1b - The total weight lifted by all team members. (each team members heaviest weight added together.

Important Notes:
- Athletes can use any bar they wish (eg males can lift with the female 15kg bar if they want and vice versa.
- Collars must be used at all times.
- Rowers stay accumulating. YOU DO NOT reset your rower at any time, the calorie count is an accumulation count if you reset your rower back to 0 your calorie count will start from zero and that would be a serious disadvantage.

Event 1a & 1b

In MM / FF partnerships

On a 12 minute Running clock

0 - 6 minutes

Males: Max calories on rower
Females: Max Clean & Jerk

6 - 12 minutes [Swap]

Females: Max calories [Continued] on rower
Males: Max Clean & Jerk

Workout Flow: At the call of GO! The male athletes start accumulating calories on the rower, while males are alternating turns on the rower both females are looking to register their heaviest weight possible for a power clean. At the call of CHANGE! athletes must IMMEDIATELY change. Both Males are now looking to register their heaviest weight possible for a power clean and Females are continuing the calorie count on the rower. There is no minimum requirement on the rower at any stage, athletes can change as much as they want.

Scoring:
Event 1a - the total number of calories rowed by both female and male partnerships (1 total score)
Event 1b - The total weight lifted by all team members. (each team members heaviest weight added together.

Important Notes:
- Athletes can use any bar they wish (eg males can lift with the female 15kg bar if they want and vice versa.
- Collars must be used at all times.
- Rowers stay accumulating. YOU DO NOT reset your rower at any time, the calorie count is an accumulation count if you reset your rower back to 0 your calorie count will start from zero and that would be a serious disadvantage.

In MF / FM Partnerships

Round for round with your partners.

In 12 minutes Complete as many rounds as possible of

12 Syncro toes 2 bar
9 Syncro burpee Box Jump 24"/20"
12 Syncro DB Snatch 22.5kg/15kg

-

then at the 12minute mark 

As many reps as possible in 3minutes
Ring Muscle Ups

Total Time: 15minutes

Workout Flow: At the call of GO! The first Male/Female partnership will proceed from the starting mat to the bar, the standards for knee raisies are feet behind the bar at the bottom and reaching either line of the hips (for knee raises) or Toes similtaniously touching the bar (for toes 2 bar). Once finished the required reps both athletes move to the box for the syncro burpee box jumps/step ups. Beginner division MUST step up, Intermediate CAN EITHER step up or jump up, advanced MUST JUMP. The standard for these are chest on the ground at the bottom of the burppee at the same time, and standing at full extension ontop of the box at the same time. Once box reps have been completed both athletes move the the syncro snatches. Standard for the snatches are both ends of the DB must be douching the ground at the bottom (at the same time) and then preforming the snatch you must have the DB Stood to extension at the saem time. Once required reps of the syncro DB Snatch are completed athletes run to the starting mat to tag in their other MF partnerships, continue this format until expiration of the 12 minutes. Once the 12minutes expiries all athletes go to the starting mat and each team send one athelete to the respective rings/bar, you can change in/out as mant times as you like but ensure only one team member is accumulate reps at a time, the other 3 team members must be at the starting mat.

Scoring:
Event 2a - the total number of reps completed by both partnerships (1 total score).
Event 2b - The total number of reps completed by the team.

Important Notes:
- Have Fun with this one

In MF / FM Partnerships

Round for round with your partners.

In 12 minutes Complete as many rounds as possible of

12 Syncro toes 2 bar
9 Syncro burpee Box Jump 24"/20"
12 Syncro DB Snatch 22.5kg/15kg

-

then at the 12minute mark 

As many reps as possible in 3minutes
Ring Muscle Ups

Total Time: 15minutes

Workout Flow: At the call of GO! The first Male/Female partnership will proceed from the starting mat to the bar, the standards for knee raisies are feet behind the bar at the bottom and reaching either line of the hips (for knee raises) or Toes similtaniously touching the bar (for toes 2 bar). Once finished the required reps both athletes move to the box for the syncro burpee box jumps/step ups. Beginner division MUST step up, Intermediate CAN EITHER step up or jump up, advanced MUST JUMP. The standard for these are chest on the ground at the bottom of the burppee at the same time, and standing at full extension ontop of the box at the same time. Once box reps have been completed both athletes move the the syncro snatches. Standard for the snatches are both ends of the DB must be douching the ground at the bottom (at the same time) and then preforming the snatch you must have the DB Stood to extension at the saem time. Once required reps of the syncro DB Snatch are completed athletes run to the starting mat to tag in their other MF partnerships, continue this format until expiration of the 12 minutes. Once the 12minutes expiries all athletes go to the starting mat and each team send one athelete to the respective rings/bar, you can change in/out as mant times as you like but ensure only one team member is accumulate reps at a time, the other 3 team members must be at the starting mat.

Scoring:
Event 2a - the total number of reps completed by both partnerships (1 total score).
Event 2b - The total number of reps completed by the team.

Important Notes:
- Have Fun with this one

In your team of 4

Perfom as many reps as possible in 10 minutes

Assault bike Calories
DB Thrusters

*The catch is each team must have their designated Deadball/sandbag stood to extension*

Official Weights
Beginner:
DB Thrusters - 10kg/6kg
Deadball - 60lbs / 30lbs

Intermediate:
DB Thrusters - 15kg/10kg
Sandbag/Deadball - 100lbs / 60lbs

Advanced:
DB Thrusters - 22.5kg/15kg
Sandbag/Deadball - 150lbs / 100lbs

Workout Flow: At the call of GO! each member can move from the strating mat to a station, you can only have 1 person on a station at one time, for calories and thruster reps to be counted one of the team members must have the deadball stood up to extension (knees must be locked out). Teams can change whenever and however many times they wish, you do not need to change in any particular order it is up to you. 

Scoring:
The teams score is total number of calories achieved added to the total number of thrusters completed.

Important Notes:
You MUST have the deadball/sandbag stood up to extension, There MUST NOT be any bend in the knees or hips. You ARE NOT PERMITTED to rest the bag/ball on your knees to regrip.

Event 1a & 1b

In MM / FF partnerships

On a 12 minute Running clock

0 - 6 minutes

Males: Max calories on rower
Females: Max Power Clean

6 - 12 minutes [swap]

Females: Max calories [continued] on rower
Males: Max Power Clean

Workout Flow: At the call of GO! The male athletes start accumulating calories on the rower, while males are alternating turns on the rower both females are looking to register their heaviest weight possible for a power clean. At the call of !CHANGE! athletes must IMMEDIATELY change. Both Males are now looking to register their heaviest weight possible for a power clean and females are continuing the calorie count on the rower. There is no minimum requirement on the rower at any stage, athletes can change as much as they want.

Scoring:
Event 1a - the total number of calories rowed by both female and male partnerships (1 total score)
Event 1b - The total weight lifted by all team members. (each team members heaviest weight added together

Important Notes:
- Athletes can use any bar they wish (eg males can lift with the female 15kg bar if they want and vice versa)
- Collars must be used at all times
- Rowers stay accumulating. YOU DO NOT reset your rower at any time, the calorie count is an accumulation count if you reset your rower back to 0 your calorie count will start from zero and that would be a serious disadvantage

Event 1a & 1b

In MM / FF partnerships

On a 12 minute Running clock

0 - 6 minutes

Males: Max calories on rower
Females: Max Power Clean

6 - 12 minutes [Swap]

Females: Max calories [Continued] on rower
Males: Max Power Clean

Workout Flow: At the call of GO! The male athletes start accumulating calories on the rower, while males are alternating turns on the rower both females are looking to register their heaviest weight possible for a power clean. At the call of CHANGE! athletes must IMMEDIATELY change. Both Males are now looking to register their heaviest weight possible for a power clean and Females are continuing the calorie count on the rower. There is no minimum requirement on the rower at any stage, athletes can change as much as they want.

Scoring:
Event 1a - the total number of calories rowed by both female and male partnerships (1 total score)
Event 1b - The total weight lifted by all team members. (each team members heaviest weight added together.

Important Notes:
- Athletes can use any bar they wish (eg males can lift with the female 15kg bar if they want and vice versa
- Collars must be used at all times
- Rowers stay accumulating. YOU DO NOT reset your rower at any time, the calorie count is an accumulation count if you reset your rower back to 0 your calorie count will start from zero and that would be a serious disadvantage.

In MF / FM Partnerships

Round for round with your partners.

In 12 minutes Complete as many rounds as possible of

12 Syncro knee Raises
9 Syncro burpee step up
12 Syncro DB Snatch 10kg/6kg

-

then at the 12minute mark 

As many reps as possible in 3minutes
Inverted Row

Total Time: 15minutes

Workout Flow: At the call of GO! The first M/F partnership will proceed from the starting mat to the bar, the standards for knee raises are feet behind the bar at the bottom and reaching either line of the hips (for knee raises) or Toes simultaneously touching the bar (for toes 2 bar). Once finished the required reps both athletes move to the box for the syncro burpee box jumps/step ups. Beginner division MUST step up, Intermediate CAN EITHER step up or jump up, advanced MUST JUMP. The standard for these are chest on the ground at the bottom of the burppee at the same time, and standing at full extension ontop of the box at the same time. Once box reps have been completed both athletes move the the syncro snatches. Standard for the snatches are both ends of the DB must be douching the ground at the bottom (at the same time) and then preforming the snatch you must have the DB Stood to extension at the saem time. Once required reps of the syncro DB Snatch are completed athletes run to the starting mat to tag in their other MF partnerships, continue this format until expiration of the 12 minutes. Once the 12minutes expiries all athletes go to the starting mat and each team send one athelete to the respective rings/bar, you can change in/out as many times as you like but ensure only one team member is accumulate reps at a time, the other 3 team members must be at the starting mat.

Scoring:
Event 2a - the total number of reps completed by both partnerships (1 total score).
Event 2b - The total number of reps completed by the team.

Important Notes:
- Have fun with this one

In MF / FM Partnerships

Round for round with your partners.

In 12 minutes Complete as many rounds as possible of

12 Syncro knee Raises
9 Syncro burpee step up
12 Syncro DB Snatch

-

then at the 12minute mark 

As many reps as possible in 3minutes
Inverted Row

Total Time: 15minutes

Workout Flow: At the call of GO! The first Male/Female partnership will proceed from the starting mat to the bar, the standards for knee raisies are feet behind the bar at the bottom and reaching either line of the hips (for knee raises) or Toes similtaniously touching the bar (for toes 2 bar). Once finished the required reps both athletes move to the box for the syncro burpee box jumps/step ups. Beginner division MUST step up, Intermediate CAN EITHER step up or jump up, advanced MUST JUMP. The standard for these are chest on the ground at the bottom of the burppee at the same time, and standing at full extension ontop of the box at the same time. Once box reps have been completed both athletes move the the syncro snatches. Standard for the snatches are both ends of the DB must be douching the ground at the bottom (at the same time) and then preforming the snatch you must have the DB Stood to extension at the saem time. Once required reps of the syncro DB Snatch are completed athletes run to the starting mat to tag in their other MF partnerships, continue this format until expiration of the 12 minutes. Once the 12minutes expiries all athletes go to the starting mat and each team send one athelete to the respective rings/bar, you can change in/out as mant times as you like but ensure only one team member is accumulate reps at a time, the other 3 team members must be at the starting mat.

Scoring:
Event 2a - the total number of reps completed by both partnerships (1 total score).
Event 2b - The total number of reps completed by the team.

Important Notes:
- Have Fun with this one

Event 1a & 1b

In MM / FF partnerships

On a 12 minute Running clock

0 - 6 minutes

Males: Max calories on rower
Females: Max Squat Clean

6 - 12 minutes [Swap]

Females: Max calories [Continued] on rower
Males: Max Squat Clean

Workout Flow: At the call of GO! The male athletes start accumulating calories on the rower, while males are alternating turns on the rower both females are looking to register their heaviest weight possible for a power clean. At the call of CHANGE! athletes must IMMEDIATELY change. Both Males are now looking to register their heaviest weight possible for a power clean and Females are continuing the calorie count on the rower. There is no minimum requirement on the rower at any stage, athletes can change as much as they want.

Scoring:
Event 1a - the total number of calories rowed by both female and male partnerships (1 total score)
Event 1b - The total weight lifted by all team members. (each team members heaviest weight added together.

Important Notes:
- Athletes can use any bar they wish (eg males can lift with the female 15kg bar if they want and vice versa.
- Collars must be used at all times.
- Rowers stay accumulating. YOU DO NOT reset your rower at any time, the calorie count is an accumulation count if you reset your rower back to 0 your calorie count will start from zero and that would be a serious disadvantage.

Event 1a & 1b

In MM / FF partnerships

On a 12 minute Running clock

0 - 6 minutes

Males: Max calories on rower
Females: Max Squat Clean

6 - 12 minutes [Swap]

Females: Max calories [Continued] on rower
Males: Max Squat Clean

Workout Flow: At the call of GO! The male athletes start accumulating calories on the rower, while males are alternating turns on the rower both females are looking to register their heaviest weight possible for a power clean. At the call of CHANGE! athletes must IMMEDIATELY change. Both Males are now looking to register their heaviest weight possible for a power clean and Females are continuing the calorie count on the rower. There is no minimum requirement on the rower at any stage, athletes can change as much as they want.

Scoring:
Event 1a - the total number of calories rowed by both female and male partnerships (1 total score)
Event 1b - The total weight lifted by all team members. (each team members heaviest weight added together.

Important Notes:
- Athletes can use any bar they wish (eg males can lift with the female 15kg bar if they want and vice versa.
- Collars must be used at all times.
- Rowers stay accumulating. YOU DO NOT reset your rower at any time, the calorie count is an accumulation count if you reset your rower back to 0 your calorie count will start from zero and that would be a serious disadvantage.

In MF / FM Partnerships

Round for round with your partners.

In 12 minutes Complete as many rounds as possible of

12 Syncro knee Raises
9 Syncro burpee Box Jump / Step up
12 Syncro DB Snatch 15kg / 10kg

-

then at the 12minute mark 

As many reps as possible in 3minutes
Pull Ups

Total Time: 15minutes

Workout Flow: At the call of GO! The first Male/Female partnership will proceed from the starting mat to the bar, the standards for knee raisies are feet behind the bar at the bottom and reaching either line of the hips (for knee raises) or Toes similtaniously touching the bar (for toes 2 bar). Once finished the required reps both athletes move to the box for the syncro burpee box jumps/step ups. Beginner division MUST step up, Intermediate CAN EITHER step up or jump up, advanced MUST JUMP. The standard for these are chest on the ground at the bottom of the burppee at the same time, and standing at full extension ontop of the box at the same time. Once box reps have been completed both athletes move the the syncro snatches. Standard for the snatches are both ends of the DB must be douching the ground at the bottom (at the same time) and then preforming the snatch you must have the DB Stood to extension at the saem time. Once required reps of the syncro DB Snatch are completed athletes run to the starting mat to tag in their other MF partnerships, continue this format until expiration of the 12 minutes. Once the 12minutes expiries all athletes go to the starting mat and each team send one athelete to the respective rings/bar, you can change in/out as mant times as you like but ensure only one team member is accumulate reps at a time, the other 3 team members must be at the starting mat.

Scoring:
Event 2a - the total number of reps completed by both partnerships (1 total score).
Event 2b - The total number of reps completed by the team.

Important Notes:
- Have Fun with this one

In MF / FM Partnerships

Round for round with your partners.

In 12 minutes Complete as many rounds as possible of

12 Syncro knee Raises
9 Syncro burpee step up
12 Syncro DB Snatch 15kg / 10kg

-

then at the 12minute mark 

As many reps as possible in 3minutes
Pull Ups

Total Time: 15minutes

Workout Flow: At the call of GO! The first Male/Female partnership will proceed from the starting mat to the bar, the standards for knee raisies are feet behind the bar at the bottom and reaching either line of the hips (for knee raises) or Toes similtaniously touching the bar (for toes 2 bar). Once finished the required reps both athletes move to the box for the syncro burpee box jumps/step ups. Beginner division MUST step up, Intermediate CAN EITHER step up or jump up, advanced MUST JUMP. The standard for these are chest on the ground at the bottom of the burppee at the same time, and standing at full extension ontop of the box at the same time. Once box reps have been completed both athletes move the the syncro snatches. Standard for the snatches are both ends of the DB must be douching the ground at the bottom (at the same time) and then preforming the snatch you must have the DB Stood to extension at the saem time. Once required reps of the syncro DB Snatch are completed athletes run to the starting mat to tag in their other MF partnerships, continue this format until expiration of the 12 minutes. Once the 12minutes expiries all athletes go to the starting mat and each team send one athelete to the respective rings/bar, you can change in/out as mant times as you like but ensure only one team member is accumulate reps at a time, the other 3 team members must be at the starting mat.

Scoring:
Event 2a - the total number of reps completed by both partnerships (1 total score).
Event 2b - The total number of reps completed by the team.

Important Notes:
- Have Fun with this one