Capital Fitness Challenge

PART A
For time: 3:00 cap

21/18 Calories Assault Bike
27 Bar Facing Burpees

1 min recovery FROM TIME CAP

PART B
6:00 to establish to a heavy unbroken complex:

2 x Deadlift 
1 x Hang Power Clean
1 x Squat Clean
2 x Shoulder to Overhead (anyway)

Score is the weight of heaviest successful complex.

PART A WORKOUT FLOW
Athletes will start standing next to their Assault Bike, at the count of 3, 2 , 1 go they will get on the bike and start riding until they have reached the calorie target.

They will then dismount the bike and begin the Bar Facing Burpees

After the time cap, a 1-minute recovery period begins. Athletes may prepare for the next portion of the workout. *Athletes who finish prior to the timecap have additional rest

PART B WORKOUT FLOW

Part B starts when the clock is at the 04:00 mark. ALL athletes will start at the same time. 

6:00 to Build to a Heavy Complex - Unbroken

Perform the following unbroken complex as heavy as possible:

2 x Deadlift 
1 x Hang Power Clean
1 x Squat Clean
2 x Shoulder to Overhead (anyway)

Unbroken Rule
Once you lift the barbell from the floor for the first Deadlift, the bar is not permitted to rest on the floor until all 6 repetitions (2 Deadlifts, 1 HPC, 1 SC, 2 STOH) are successfully completed. You may reset your grip in the hang position.

​2x Deadlift
Standard conventional deadlift. Complete a full lockout at the top (hips and knees fully extended) before returning the bar to the floor with control. The bar must NOT come to a complete stop on the floor before the next rep.
​
1x Hang Power Clean
Immediately after the final Deadlift, perform a smooth transition to the Hang position (bar at or above the knee).
​Standards: The bar must be received in the front rack position with the hips above the knees (i.e., above parallel). Full extension of the hips and knees must be achieved and elbows in front of the bar before lowering the bar.
​
1x Squat Clean
From the standing position following the HPC, control the bar back down to the floor for a true transition, straight into a full squat clean without the bar stopping or resting on the floor.
​Standards: The bar is received in the bottom of a full squat (hip crease clearly below the top of the knee). Stand up completely with the bar in the front rack position.

​1x Shoulder-to-Overhead
Immediately transition the bar from the front rack to overhead. This can be executed as a Strict Press, Push Press, or Jerk (Split or Power)—use the technique that allows you to maintain the heaviest weight and the fastest, most efficient pace.
Standards: The rep is counted when the bar is fully locked out overhead, with the hips, knees, and shoulders fully extended, and the feet returned to a neutral position.

​Crucial Note: Once the final STOH is completed and locked out, you may drop the bar or carefully lower it to the floor to complete the unbroken set. The bar MUST return in front of you. If the bar is dumped behind your head the rep will NOT count. 

You may go up or down in weight as you wish. 

Men are NOT permitted to use a female bar
Only use the weights allocated in your lane (1 set for each lane only)
You can lift as often as you like
Pairs - you can both adjust your BB load
Pairs - Both athletes must record a valid lift

TEAMS
PART A
For time: 3:00 cap

MM:40 - Mixed:30 - FF:20 Calories Assault Bike
(MUST SHARE THE CALS AS CLOSE TO = AS POSSIBLE)
27 x Syncro Bar Facing Burpees

1 min recovery FROM TIME CAP

PART 2 
6:00 to establish to a heavy unbroken complex:

2 x Deadlift 
1 x Hang Power Clean
1 x Squat Clean
2 x Shoulder to Overhead (anyway)

Score is the combined weight of each athletes heaviest successful complex.

PART A WORKOUT FLOW
Athletes will start standing next to their Assault Bike, at the count of 3, 2 , 1 go they will get on the bike and start riding until they have reached the calorie target.

They will then dismount the bike and begin the synchro bar facing burpees

After the time cap, a 1-minute recovery period begins. Athletes may prepare for the next portion of the workout. *Athletes who finish prior to the timecap have additional rest

PART B WORKOUT FLOW

Part B starts when the clock is at the 04:00 mark. ALL athletes will start at the same time. 

6:00 to Build to a Heavy Complex - Unbroken

Perform the following unbroken complex as heavy as possible:

2 x Deadlift 
1 x Hang Power Clean
1 x Squat Clean
2 x Shoulder to Overhead (anyway)

Unbroken Rule
Once you lift the barbell from the floor for the first Deadlift, the bar is not permitted to rest on the floor until all 6 repetitions (2 Deadlifts, 1 HPC, 1 SC, 2 STOH) are successfully completed. You may reset your grip in the hang position.

​2x Deadlift
Standard conventional deadlift. Complete a full lockout at the top (hips and knees fully extended) before returning the bar to the floor with control. The bar must NOT come to a complete stop on the floor before the next rep.
​
1x Hang Power Clean
Immediately after the final Deadlift, perform a smooth transition to the Hang position (bar at or above the knee).
​Standards: The bar must be received in the front rack position with the hips above the knees (i.e., above parallel). Full extension of the hips and knees must be achieved and elbows in front of the bar before lowering the bar.
​
1x Squat Clean
From the standing position following the HPC, control the bar back down to the floor for a true transition, straight into a full squat clean without the bar stopping or resting on the floor.
​Standards: The bar is received in the bottom of a full squat (hip crease clearly below the top of the knee). Stand up completely with the bar in the front rack position.

​2x Shoulder-to-Overhead
Immediately transition the bar from the front rack to overhead. This can be executed as a Strict Press, Push Press, or Jerk (Split or Power)—use the technique that allows you to maintain the heaviest weight and the fastest, most efficient pace.
Standards: The rep is counted when the bar is fully locked out overhead, with the hips, knees, and shoulders fully extended, and the feet returned to a neutral position.

​Crucial Note: Once the final STOH is completed and locked out, you may drop the bar or carefully lower it to the floor to complete the unbroken set. The bar MUST return in front of you. If the bar is dumped behind your head the rep will NOT count. 

You may go up or down in weight as you wish. 

Men are NOT permitted to use a female bar
Only use the weights allocated in your lane (1 set for each lane only)
You can lift as often as you like
Pairs - you can both adjust your BB load
Pairs - Both athletes must record a valid lift

15 Minute AMRAP

Calories Rower 25/20

12 Barbell Power Snatch
(Rx 50/40kg / Int 40/30kg)

Bar Muscle Up 2 - 4 - 6 - 8… (+2 each round) 
INT - Chest to Bar
SC - Pull Ups/Jumping Pull Ups

Workout Flow
Calorie Row:
Start each round by rowing until you reach the required calorie target (25 for men, 20 for women).

8 Barbell Power Snatch
After rowing, move to the barbell for 8 power snatch reps at the prescribed weight.
(50kg for men, 40kg for women, Intermediate/Beginner 40/30).

Bar Muscle Ups
Begin with 2 reps and add 2 more reps each round (2, 4, 6, 8, ...+2). 

Repeat: Continue this cycle for 15 minutes, accumulating as many completed rounds (or partial rounds) as possible.

15 Minute AMRAP

Calories Rower 30 - Must be shared 15|15 (as close as possible)

12 Barbell Power Snatch - Must be shared 6|6
(Rx 50/40kg - Int 40/30kg)

Bar Muscle Up 2 - 4 - 6 - 8… (+2 each round) 
INT - Chest to Bar
SC - Pull Ups
*anyone can do Bar MU*

Workout Flow
Calorie Row:
Start each round by rowing until you reach the required calorie target 

12 Barbell Power Snatch
After rowing, move to the barbell for 12 reps of power snatch at the prescribed weight.
(50kg for men, 40kg for women, Intermediate 40/30).

Bar Muscle-Ups (Int - Chest to Bar pull ups / SC - pull ups) 
Begin with 2 reps and add 2 more reps each round (2, 4, 6, 8, ...+2). 

Repeat: Continue this cycle for 15 minutes, accumulating as many completed rounds (or partial rounds) as possible.

AMRAP 10:00 Minutes

Minute 1. 10 Wall balls + Max shuttle run

Minute 2. Rest

Minute 3. 10 Wall balls + Max shuttle run

Minute 4. Rest

Minute 5. 10 Wall balls + Max shuttle run

Minute 6. Rest

Minute 7. 10 Wall balls + Max shuttle run

Minute 8. Rest

Minute 9. 10 Wall balls + Max shuttle run

Minute 10. Rest

Wall Balls - Male 10ft / Female 9ft
Shuttle Run - 7.5 meters

SCORE IS TOTAL NUMBER OF SHUTTLE RUNS COMPLETED ACROSS THE 5 ROUNDS OF WORK

ONLY FULLY COMPLETED SHUTTLE RUNS WILL BE SCORED, NO PARTIAL SCORES 

EMOM 10:00 Minutes

10 Wall balls + Max shuttle run

Minute 1. Athlete 1

Minute 2. Athlete 2

Wall Balls - Male 10ft / Female 9ft
Shuttle Run - 7.5 meters

SCORE IS TOTAL NUMBER OF SHUTTLE RUN COMPLETED ACROSS THE 10 ROUNDS OF WORK

ONLY FULLY COMPLETED SHUTTLE RUNS WILL BE SCORED, NO PARTIAL SCORES 

3 ROUNDS

2:00 Work / 1:00 Rest - AMRAP

BUY-IN (Every Round)
20 x TTB (Int 10 reps)
20 x Thruster (30/20kg)

In the remainig time
Max Calorie SkiErg

Workout score is the total accumulated reps after 3 rounds

Workout Flow
Athletes will perform 3 rounds of 2 minutes work & 1 minute of rest

During each 2-minute work interval:
Begin by completing 20 Toes-to-Bar (TTB) repetitions (10 reps - Intermediate, 10 reps hanging knee tucks - Beginner).
Immediately move to 20 Thrusters using a barbell
(30kg for men, 20kg for women).

With any remaining time in the 2-minute window, perform as many calories as possible on the SkiErg until the 2 minutes are up.

Rest for 1 minute after each 2-minute work segment before starting the next round.

All athletes/teams will start and finish each round at the same time. 

4 ROUNDS

2:00 Work / 1:00 Rest - AMRAP

BUY-IN (Every Round)
20 x TTB
20 x Thruster (30/20kg)

In the remainig time
Max Calorie SkiErg

Athletes MUST swap every 10 reps during the TTB and Thrusters

Alternating Round for Round on the SkiErg
Each athlete must complete two rounds on SkiErg

Workout score is the total accumulated reps after 4 rounds

Workout Flow
Teams will perform 4 rounds of 2 minutes work & 1 minute of rest

During each 2-minute work interval:
Begin by completing 20 Toes-to-Bar (TTB) repetitions.
Immediately move to 20 Thrusters using a barbell
(30kg for men, 20kg for women).

With any remaining time in the 2-minute window, perform as many calories as possible on the SkiErg until the 2 minutes are up.

Rest for 1 minute after each 2-minute work segment before starting the next round.

All athletes/teams will start and finish each round at the same time.