2025 Summer In House Competition

“ALOHA” 
Stallions:
For Max Reps (Ground-to-Overhead):
EMOM x 6 Minutes - Partner A (EMOM 1):
6 Box Jump Overs (24/20”)
Max Reps Ground-to-Overhead in the remaining minute (95/65)
+
EMOM x 6 Minutes - Partner B (EMOM 2):
6 Box Jump Overs (24/20”)
Max Reps Ground-to-Overhead in the remaining minute (135/95)

*Athletes can perform power snatches or power clean & jerks. Squatting is permitted if necessary.

Colts: 
Step-Up Overs are permitted.
EMOM 1 (75/55)
EMOM 2 (95/65)

Each team will begin at the start line. On the call of 3-2-1-go!, each team will advance forward to their designated lifting area. 

From 0:00-6:00 minutes, partner A will start on the Box Jump Overs. After reps have been completed, partner A will then perform as many ground-to-overheads as possible in the remaining minute for their score. They will repeat this every minute on the minute for 6 minutes before switching with their partner.

From 6:00-12:00 minutes, partner B will start on the Box Jump Overs. After six reps have been completed, partner B will then perform as many ground-to-overheads as possible in the remaining minute with an increased load. They will repeat this every minute on the minute for 6 minutes before time is called. 

The team’s score is their total number of Ground-to-Overhead reps combined. Box Jump Over reps will not count towards your score. 

NOTE: All teams will declare which partner will perform EMOM 1 and EMOM 2 during athlete check-in. Athlete check-in will occur on the day of competition.

“RISING TIDES”*
Stallions:
8 Rounds For Time:
21 Wall Ball Shots (20/14, 10’)
15 Calorie Echo Bike
9 Toes-to-Bar

*One person works while the other rests. Teams can break up the work any way they like so long as the workout is performed in the order listed.

Colts:
21 Wall Ball Shots (14/12, 10/9’)
12 Calorie Echo Bike
9 Knees-to-Chest

Each team will begin at the start line. On the call of 3-2-1-go!, one person will advance forward to their wall ball shot station to begin round one.

All tags must be made at the start line.

The team’s score is their total time. In the event a team does not finish the workout under the 18 minute time cap, they will have a :1s penalty for every rep they did not complete.

NOTE: Echo Bikes will need to be set back to 0:00 by the team during each round. All adjustments to the seat settings of the Echo Bike is permitted. Judges cannot assist in any way.

“Summer Cruise”
Stallions:
For Time:
BUY IN: 500m Row
Directly into 3 Rounds of…
24 Dumbbell Hang Snatches (50/35lbs)
12 Burpees Over Erg
BUY OUT: 500m Row

Colts:
BUY IN: 450m Row
Directly into 3 Rounds of…
20 Dumbbell Hang Snatches (35/20lbs)
10 Burpees Over Erg
BUY OUT: 450m Row

Please read carefully… 

Each team will begin at the start line. On the call of 3-2-1-go!, partner A will advance to the rower and begin the buy in without assistance from their partner.

Once partner A completes the buy in, both partners will advance forward to their Dumbbells to perform their Hang Dumbbell Snatches IN-SYNC. The reps must sync up in the bottom between the thighs, and overhead at the top. Switching arms is not a requirement but is permitted so long as partners switch at the same time.

When all reps have been completed on the dumbbells, both partners will return to their rower and perform their burpees IN-SYNC, and ON OPPOSING SIDES OF THE ROWER. The reps must sync up in the bottom of the burpee and on the jump or step-over the erg.

Once all 3 rounds have been completed, partner B will complete the buy out without assistance from their partner.Once the buy out is complete, both partners must return to the start line where their time will be recorded.

The team’s score is their total time. In the event a team does not finish the workout under the 12 minute time cap, they will have a :1s penalty for every rep they did not complete. If a team is on the buy out when time is called, allow the monitor to settle. The team will have a :1s penalty for every meter they did not complete.

More details regarding full movement standards and our competition timeline will be announced after registration closes on Wednesday, June 25th at 11:59pm.