Muscle Madness 2021

MEN: 21-18-15-12           WOMEN: 15-12-9-6

Echo Bike Cal

Clean & Jerk (115/75)                    (95/65)

Workout 2 – Double Double

For Time:

1,000m Row Buy In
-Then-
3 Rounds of
12 Synchronized Burpee Over the Rower
12 Synchronized Pull Up

This workout begins with both Athletes standing tall in the starting box. At the command of 3, 2, 1 Go! One athlete will begin completing the 1,000m Row. Athletes may switch at any time during the row. When the 1,000m Row has been completed, athletes will synchronously complete three rounds of burpees over the rower and pull ups. The workout ends when both athletes have returned to the starting mat. The Time Cap for this workout is 9 Minutes.

*All movement standards will be reviewed at athlete briefing.

RX
12 Synchronized Burpee (2 Foot Take Off)
12 Synchronized Chest to Bar Pull Up

Scaled
9 Synchronized Burpee (Step over permitted)
9 Synchronized Chin Over Bar Pull Up

Workout 1 – Quadrants
For Time:

75 Sit Up
75 Box Over
75 Wall Ball
75 Power Snatch

This workout begins with both Athletes standing tall in their starting box. At the call of 3, 2, 1 Go! One athlete will begin completing 75 Sit Ups. Athletes may rotate at any time, however reps will only count while one athlete is within the starting box. Athletes may only advance to the next movement when all prescribed reps have been completed. The workout ends when both athletes have returned to the starting mat. The Time Cap for this workout is 12 Minutes.

*All movement standards will be reviewed at athlete briefing.

RX
GHD Sit Up                                                                  Box Jump Over (24/20)
Wall Ball (20/14, 10/9)
Power Snatch (95/65)

Scaled
AbMat Sit Up
Box Step Over (24/20)
Wall Ball (20/10, 9/9)
Power Snatch (75/55)

Workout 3 – Survive and Advance

For Weight:
3 Rep Overhead Squat
3 Rep Front Squat

This workout begins with both Athletes standing tall in the starting box. At the command of 3, 2, 1 Go! Athlete A will begin establishing a 3 Rep Overhead Squat. When Athlete A has established a heavy 3 Rep Overhead Squat, Athlete B will begin establishing a 3 Rep Front Squat. All Female athletes must advance their weight in 10# increments. All Male athletes must advance their weight in 20# increments. The Tiebreak for this event will be the heaviest 3 Rep Overhead Squat. The Time Cap for this workout is 7 Minutes.

**All movement standards will be reviewed at Athlete Briefing

RX
Starting Weight for OHS (135/95)

Scaled
Starting Weight for OHS (95/65)