AppleTown Throwdown #9

Event #1 Synchronicity - 12-Minute AMRAP

20 synchronized burpees over the bar

20 toes to bar (non worker holds at top of snatch (male) or deadlift (female)

20 barbell snatch (male) / deadlifts (female) 125#

For Total Reps

In this 12-minute partner workout, you and your teammate will work together to accumulate as many reps as possible while tackling three challenging movements.

20 Synchronized Burpees Over the Bar – Both partners must complete each burpee at the same time. Both athletes must have their chest on the ground at the same time before jumping over the barbell.  Jumps do not have to be synchronized.

20 Shared Reps of Toes-to-Bar (With Snatch or Deadlift Hold) – Partners can split the reps as needed, but the working athlete can only complete toes-to-bar while their partner is holding the top of the snatch (male) or deadlift (female) at the prescribed weight. If the bar is dropped, reps must pause until the hold is resumed.

20 Shared Reps of Snatch / Deadlifts – Using the prescribed weight, partners will divide the work however they choose, alternating as needed. Male athletes will perform snatch and female athletes will perform deadlift. 

Scoring: The total number of reps completed within the 12-minute timeframe determines your score.

Event #1 Synchronicity - 12-Minute AMRAP

20 synchronized burpees over the bar

20 straight leg knees to 90 (non worker holds at top of snatch (male) or deadlift (female)

20 barbell snatch (male) / deadlifts (female) 85#

For Total Reps

In this 12-minute partner workout, you and your teammate will work together to accumulate as many reps as possible while tackling three challenging movements.

20 Synchronized Burpees Over the Bar – Both partners must complete each burpee at the same time. Both athletes must have their chest on the ground at the same time before jumping over the barbell.  Jumps do not have to be synchronized.

20 Shared Reps of straight leg knees to 90 (With Snatch or Deadlift Hold) – Partners can split the reps as needed, but the working athlete can only complete straight leg knees to 90 while their partner is holding the top of the snatch (male) or deadlift (female) at the prescribed weight. If the bar is dropped, reps must pause until the hold is resumed.

20 Shared Reps of Snatch / Deadlifts – Using the prescribed weight, partners will divide the work however they choose, alternating as needed. Male athletes will perform snatch and female athletes will perform deadlift. 

Scoring: The total number of reps completed within the 12-minute timeframe determines your score.

Event #1 Synchronicity - 12-Minute AMRAP

20 synchronized burpees over the bar

20 toes to bar (non worker holds at top of deadlift)

20 barbell deadlifts Male:185 Female:125

For Total Reps

In this 12-minute partner workout, you and your teammate will work together to accumulate as many reps as possible while tackling three challenging movements.

20 Synchronized Burpees Over the Bar – Both partners must complete each burpee at the same time. Both athletes must have their chest on the ground at the same time before jumping over the barbell.  Jumps do not have to be synchronized.

20 Shared Reps of Toes-to-Bar (With Deadlift Hold) – Partners can split the reps as needed, but the working athlete can only complete toes-to-bar while their partner is holding the deadlift at the prescribed weight. If the bar is dropped, reps must pause until the hold is resumed.

20 Shared Reps of Deadlifts – Using the prescribed weight, partners will divide the work however they choose, alternating as needed.

Scoring: The total number of reps completed within the 12-minute timeframe determines your score.

Event #1 Synchronicity - 12-Minute AMRAP

20 synchronized burpees over the bar

20 straight leg knees to 90 (non worker holds at top of deadlift)

20 barbell deadlifts Male:115 Female:85

For Total Reps

In this 12-minute partner workout, you and your teammate will work together to accumulate as many reps as possible while tackling three challenging movements. Communication, strategy, and teamwork will be essential!

20 Synchronized Burpees Over the Bar – Both partners must complete each burpee at the same time. Both athletes must have their chest on the ground at the same time before jumping over the barbell.  Jumps do not have to be synchronized.

20 Shared Reps of Straight leg to 90 degrees (With Deadlift Hold) – Partners can split the reps as needed, but the working athlete can only complete legs to 90 while their partner is holding the deadlift at the prescribed weight. If the bar is dropped, reps must pause until the hold is resumed.

20 Shared Reps of Deadlifts – Using the prescribed weight, partners will divide the work however they choose, alternating as needed to maintain intensity and good form.

Scoring: The total number of reps completed within the 12-minute timeframe determines your score. Stay efficient, communicate with your partner, and push the pace!

Event #2 - BURN - 3-Minute Max Calorie Assault Bike

In this high-intensity partner workout, you and your teammate will have 3 minutes to accumulate as many calories as possible on the Assault Bike.

Share the work – Partners can switch as often as they like.

Total Calories Scored – The final calorie count at the end of 3 minutes is your team’s score.

Event #3 - Fast and Strong - 14 Min Cap

This workout tests both endurance and strength as you and your partner push through a 1-mile run and then establish a heavy barbell complex in the remaining time.

Part 1: 1-Mile Run (For Time)
Partners will alternate 400m efforts until completing a full mile.
The mile time will be recorded as your first score.
After finishing the mile, rest 1 minute before moving to the barbell complex.
Part 2: Max Weight Barbell Complex
With the remaining time on the 14-minute clock, partners will establish the heaviest combined weight for the following complex:

2 Hang Cleans
2 Front Squats
2 Shoulder-to-Overhead
Rules:

Once the bar is picked up, all movements must be completed unbroken before dropping the bar.
Partners may choose their lifting order and attempt as many lifts as time allows.
The total combined weight lifted by both partners will be the second score.
Scoring:

Score 1: Time to complete the 1-mile run.
Score 2: Combined heaviest successful barbell complex.

Event #4 - Jump and Pull - 4 Min AMRAP x 3

This workout consists of three 4-minute AMRAPs, where partners will push through high-skill and high-intensity movements.

Workout Format:
Three 4-minute AMRAPs
At the start of each 4-minute segment, teams must complete 200 double-unders before moving on to the following work in order:

60 C2B pullups (male) Chin over bar pullups (female) - (shared, must be completed before moving on)
40 Box Jump Overs 30" (male) 24" (female) - (shared, must be completed before moving on)
30 Single Dumbbell Devil Presses 50# (male) 35# (female) - (shared, prescribed weight)

At the end of each 4-minute segment, teams must return to 200 double-unders before resuming work on the pull-ups, box jumps, and devil presses in order.

Scoring:
For Time or total reps if time capped.

Event #4 - Jump and Pull - 4 Min AMRAP x 3

This workout consists of three 4-minute AMRAPs, where partners will push through high-skill and high-intensity movements.

Workout Format:
Three 4-minute AMRAPs
At the start of each 4-minute segment, teams must complete 200 double-unders before moving on to the following work in order:

60 C2B pullups (male) Chin over bar pullups (female) - (shared, must be completed before moving on)
40 Box Jump Overs 24" (male) 24" (female) - (shared, must be completed before moving on)
30 Single Dumbbell Devil Presses 50# (male) 35# (female) - (shared, prescribed weight)

At the end of each 4-minute segment, teams must return to 200 double-unders before resuming work on the pull-ups, box jumps, and devil presses in order.

Scoring:
For Time or total reps if time capped.

Event #4 - Jump and Pull - 4 Min AMRAP x 3

This workout consists of three 4-minute AMRAPs, where partners will push through high-skill and high-intensity movements.

Workout Format:
Three 4-minute AMRAPs
At the start of each 4-minute segment, teams must complete 200 single-unders before moving on to the following work in order:

60 Ring rows (male) ring rows (female) - (shared, must be completed before moving on)
40 Box Jump Overs 20"(male) 16" (female) - (shared, must be completed before moving on)
30 Single Dumbbell Devil Presses 35# (male) 20# (female) - (shared, prescribed weight)

At the end of each 4-minute segment, teams must return to 200 single-unders before resuming work on the ring rows, box jumps, and devil presses in order.

Scoring:
For Time or total reps if time capped.

Event #4 - Jump and Pull - 4 Min AMRAP x 3

This workout consists of three 4-minute AMRAPs, where partners will push through high-skill and high-intensity movements.

Workout Format:
Three 4-minute AMRAPs
At the start of each 4-minute segment, teams must complete 200 single-unders before moving on to the following work in order:

60 Ring rows (male) Ring rows (female) - (shared, must be completed before moving on)
40 Box Jump Overs 16" (male) 16" (female) - (shared, must be completed before moving on)
30 Single Dumbbell Devil Presses 35# (male) 20# (female) - (shared, prescribed weight)

At the end of each 4-minute segment, teams must return to 200 single-unders before resuming work on the ring rows, box jumps, and devil presses in order.

Scoring:
For Time or total reps if time capped.