HEATWAVE 2025

"BAR-ROWED TIME”

 Workout Flow + Format:

4 Total Rounds (90s Work / 30s Transition):

Females may begin seated on their rowers, feet strapped in, with legs extended. Male Athletes will be standing on the left side of their rowers, at "GO" then move out to their barbells. Males will always lift on the left side of their barbell. 

• R1: Male Barbell / Female Row
• 30s Transition = *Male can begin rowing immediately. 

• R2: Female Barbell / Male Row
• 30s Transition = *Female can begin rowing immediately. 

• R3: Male Barbell / Female Row
• 30s Transition = *Male can begin rowing immediately. 

• R4: Female Barbell / Male Row 

*Male can get ONE LAST PULL at the end of the last interval. 

PLEASE READ/NOTE: As noted above...during each 30-second transition, the athlete coming OFF the barbell AMRAP may begin rowing immediately or rest — no need to wait for the next AMRAP to begin. The rower monitor will never turn off or reset. 

 Barbell AMRAP – 90 Seconds: (SCORE #1) 

Work through the following as many times as possible:
• 3 Deadlifts

• 2 Power Cleans

• 1 Shoulder-to-Overhead

DIVISON WEIGHTS:

 RX: 165/115 lbs
 Intermediate: 135/95 lbs
 Scaled: 115/75 lbs

Barbell Standards/Format:

• One full round, IS 6 REPS TOTAL = 3 DL + 2 PC + 1 S2OH

• Any partial work after that = reps (e.g., 3 DL + 1 PC = 1 round + 4 reps // 10 REPS) 

• You may drop/reset between movements.

• S2OH can be: Strict Press, Push Press, Push Jerk, or Split Jerk

*Scaled females, please remember, your 75lb barbell does not get dropped from overhead. 

• Athletes must fully stand up the final power clean before initiating the shoulder-to-overhead. If this does not happen and you do your S2OH, you will have to do BOTH movements over for your repetitions to count. It is not a cycled clean & jerk. 

Rower:

While your partner lifts, row for max calories. 

If you are the athlete coming off of the BARBELL AMRAP, you do NOT need to wait until the next :90 intervals begin. You CAN start rowing. Remember, this is another score! You will have your opportunity to "rest" at the next :30 transition. 

Athletes do not touch the monitors.

The monitor does not get reset or turn off. 

Your final calorie score is the number on the monitor when it fully stops after your last pull at the end of the last :90.

Final Scores =
#1 Barbell AMRAP combined
#2 Total Calories Rowed

"BAR-ROWED TIME”

 Workout Flow + Format:

4 Total Rounds (90s Work / 30s Transition):

Females may begin seated on their rowers, feet strapped in, with legs extended. Male Athletes will be standing on the left side of their rowers, at "GO" then move out to their barbells. Males will always lift on the left side of their barbell. 

• R1: Male Barbell / Female Row
• 30s Transition = *Male can begin rowing immediately. 

• R2: Female Barbell / Male Row
• 30s Transition = *Female can begin rowing immediately. 

• R3: Male Barbell / Female Row
• 30s Transition = *Male can begin rowing immediately. 

• R4: Female Barbell / Male Row 

*Male can get ONE LAST PULL at the end of the last interval. 

PLEASE READ/NOTE: As noted above...during each 30-second transition, the athlete coming OFF the barbell AMRAP may begin rowing immediately or rest — no need to wait for the next AMRAP to begin. The rower monitor will never turn off or reset. 

 Barbell AMRAP – 90 Seconds: (SCORE #1) 

Work through the following as many times as possible:
• 3 Deadlifts

• 2 Power Cleans

• 1 Shoulder-to-Overhead

DIVISON WEIGHTS:

 RX: 165/115 lbs
 Intermediate: 135/95 lbs
 Scaled: 115/75 lbs

Barbell Standards/Format:

• One full round, IS 6 REPS = 3 DL + 2 PC + 1 S2OH 

• Any partial work after that = reps (e.g., 3 DL + 1 PC = 1 round + 4 reps)
• You may drop/reset between movements.

• S2OH can be: Strict Press, Push Press, Push Jerk, or Split Jerk

*Scaled females, please remember, your 75lb barbell does not get dropped from overhead. 

• Athletes must fully stand up the final power clean before initiating the shoulder-to-overhead. If this does not happen and you do your S2OH, you will have to do BOTH movements over for your repetitions to count. It is not a cycled clean & jerk. 

Rower:

While your partner lifts, row for max calories. 

If you are the athlete coming off of the BARBELL AMRAP, you do NOT need to wait until the next :90 intervals begin. You CAN start rowing. Remember, this is another score! You will have your opportunity to "rest" at the next :30 transition. 

Athletes do not touch the monitors.

The monitor does not get reset or turn off. 

Your final calorie score is the number on the monitor when it fully stops after your last pull at the end of the last :90.

Final Scores =
#1 Barbell AMRAP combined

*TIEBREAKER: THE TOTAL OF THE FIRST TWO ROUNDS (1ST ROUND EACH) ON THE BARBELL AMRAP! 

#2 Total Calories Rowed

"Karen’s Gotta Pump"

 Workout Overview & Format:

At the call of “3-2-1-GO,” the female partner begins with:
• 15 Dumbbell Bench Press

• 30 Wall Balls

Then the male partner completes the same:

• 15 Dumbbell Bench Press

• 30 Wall Balls

Partners continue alternating rounds in a You Go, I Go style following this rep ladder:
• 15 Dumbbell Bench Press + 30 Wall Balls

• 15 Dumbbell Bench Press + 25 Wall Balls**

• 15 Dumbbell Bench Press + 20 Wall Balls

 Time Cap: 9 Minutes

**TIE BREAK TIME: when the Male partner's medicine ball is returned to the proper location after completing the 25 Wall Balls.

DIVISION STANDARDS:

Of course, movement standards will be reviewed at workout briefing, but all athlete's will be expected to complete full range of motion on all reps. 

Absolutely no dropping of the dumbbells. When your are finished with your Bench Press Repetitions, the dumnbells will get placed back down on the floor in front of your side of the bench. 

RX Division:

• Dumbbells: 50 lb / 35 lb
• Wall Balls: 20 lb / 14 lb
• Bench Press: 15 reps per round

Intermediate Division:

• Dumbbells: 50 lb / 35 lb
• Wall Balls: 20 lb / 14 lb
• Bench Press: 10 reps per round

Scaled Division:

• Dumbbells: 35 lb / 20 lb
• Wall Balls: 14 lb / 10 lb
• Bench Press: 15 reps per round

 “SYNC OR SIZZLE” 

 Workout Overview & Format:

Teams will receive 3 SCORES for this workout

 0:00–5:00 – For Time: (PART 1 SCORE)
• 30 Box Jumps
• 30 Deficit Handstand Push-Ups*
• 20 Synchronized DB Snatches (10 each arm) **

 5:00–10:00 – For Time: (PART 2 SCORE)
• 30 Box Jumps
• 30 Deficit Handstand Push-Ups*
• 20 Synchronized DB Hang Snatches (10 each arm)**

 10:00–12:00 – MAX REPS! (PART 3 SCORE) 
• 10:00–11:00 – Male Partner: Max Front Squats
• 11:00–12:00 – Female Partner: Max Front Squats

 DIVISION STANDARDS:

 No minimum work requirement for the HS movement or box jumps. Both partners must complete the DB snatches together, synchronized at the top!

RX Division:

• Handstand Push-Ups: 3” Deficit
• Dumbbell: 70 lb / 50 lb

• Front Squat: 185 lb / 125 lb

• Box Jumps: 24” / 20” – Two-foot takeoff required, step-down only, no rebounding

Intermediate Division:

• Handstand Push-Ups: Standard (no deficit)*
• Dumbbell: 50 lb / 35 lb

• Front Squat: 155 lb / 105 lb

• Box Jumps: 24” / 20” – Two-foot takeoff required, step-down only, no rebounding

Scaled Division:

• Shoulder Taps: 60 Wall-Facing Shoulder Taps (hands at 30” line)
 – Same hand, same shoulder, alt. — 60 total reps

• Dumbbell: 35 lb / 25 lb – 15 reps**
• Front Squat: 125 lb / 85 lb

• Box Movement: Box Step-Ups ONLY!

 “SYNC OR SIZZLE” 

 Workout Overview & Format:

Teams will receive 3 SCORES for this workout

 0:00–5:00 – For Time: (PART 1 SCORE)
• 30 Box Jumps
• 30 Deficit Handstand Push-Ups*
• 20 Synchronized DB Snatches (10 each arm) **

 5:00–10:00 – For Time: (PART 2 SCORE)
• 30 Box Jumps
• 30 Deficit Handstand Push-Ups*
• 20 Synchronized DB Hang Snatches (10 each arm)**

DUMBBELL HANG SNATCHES, must be deadlifted up to a complete stop/extension, BEFORE inititating the snatch. If either partner does not do this and they complete their snatch, they will both have to redo from the FLOOR. 

 10:00–12:00 – MAX REPS! (PART 3 SCORE) 
• 10:00–11:00 – Male Partner: Max Front Squats
• 11:00–12:00 – Female Partner: Max Front Squats

 DIVISION STANDARDS:

 No minimum work requirement for the HS movement or box jumps. Both partners must complete the DB snatches together, synchronized at the top!

RX Division:

• Handstand Push-Ups: 3” Deficit
• Dumbbell: 70 lb / 50 lb

• Front Squat: 185 lb / 125 lb

• Box Jumps: 24” / 20” – Two-foot takeoff required, step-down only, no rebounding

Intermediate Division:

• Handstand Push-Ups: Standard (no deficit)*
• Dumbbell: 50 lb / 35 lb

• Front Squat: 155 lb / 105 lb

• Box Jumps: 24” / 20” – Two-foot takeoff required, step-down only, no rebounding

Scaled Division:

• Shoulder Taps: 60 Wall-Facing Shoulder Taps (hands at 30” line)
 – Same hand, same shoulder, alt. — 60 total reps

• Dumbbell: 35 lb / 25 lb – 15 reps**
• Front Squat: 125 lb / 85 lb

• Box Movement: Box Step-Ups ONLY!

 “SYNC OR SIZZLE” 

 Workout Overview & Format:

Teams will receive 3 SCORES for this workout

 0:00–5:00 – For Time: (PART 1 SCORE)
• 30 Box Jumps
• 30 Deficit Handstand Push-Ups*
• 20 Synchronized DB Snatches (10 each arm) **

 5:00–10:00 – For Time: (PART 2 SCORE)
• 30 Box Jumps
• 30 Deficit Handstand Push-Ups*
• 20 Synchronized DB Hang Snatches (10 each arm)**

 10:00–12:00 – MAX REPS! (PART 3 SCORE) 

• 10:00–11:00 – Male Partner: Max Front Squats

• 11:00–12:00 – Female Partner: Max Front Squats

*Male partner can begin waiting by his barbell. NOTE and plan...Female partner cannot be by her barbell OR begin her Front Squat Reps until her Male Partner is back to the tag out spot by their Box. Time your squats right! 

DIVISION STANDARDS:

 No minimum work requirement for the HS movement or box jumps. Both partners must complete the DB snatches together, synchronized at the top!

RX Division:

• Handstand Push-Ups: 3” Deficit
• Dumbbell: 70 lb / 50 lb

• Front Squat: 185 lb / 125 lb

• Box Jumps: 24” / 20” – Two-foot takeoff required, step-down only, no rebounding

Intermediate Division:

• Handstand Push-Ups: Standard (no deficit)*
• Dumbbell: 50 lb / 35 lb

• Front Squat: 155 lb / 105 lb

• Box Jumps: 24” / 20” – Two-foot takeoff required, step-down only, no rebounding

Scaled Division:

• Shoulder Taps: 60 Wall-Facing Shoulder Taps (hands at 30” line)
 – Same hand, same shoulder, alt. — 60 total reps

• Dumbbell: 35 lb / 25 lb – 15 reps**
• Front Squat: 125 lb / 85 lb

• Box Movement: Box Step-Ups ONLY!