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All Lifts will be performed from the floor

STANDARDS

All Lifts will be performed from the floor

For the Overhead Squat, the athlete can either perform a Power Snatch, Squat Snatch, Or Clean + Back Rack + Press to Overhead to start the Overhead Squats. The bar must be held overhead, and a rep is completed when the athlete's hips pass below the knee line (parallel) and the athlete reaches full extension of the knees and hips at the top of the movement

For the Thruster, the athlete can perform a Squat Clean into the Thruster + 1 Thrusters, or can start the lift by performing a Power Clean and then 2 Thrusters. A Thruster is dictated a good rep when the athlete's hips pass below the knees and then the athlete comes through a full squat into extension with the barbell finishing over the midline of the body with full extension of the knees, hips, shoulders, and elbows.

For the 1RM Clean, athletes may Power or Squat Clean the rep in order for the rep to be accredited. Each Clean will start with the Barbell on the floor and must move in one continuous motion to the shoulders and be received at or above collar bone height then stood up until we see extension of the knees and hips.

DEETS:
At the signal of "3-2-1-Go!", all three athletes simultaneously begin loading the barbell in anticipation of the initial lift. The first athlete has the option to choose between attempting a 3RM Overhead Squat, 2RM Thruster, or 1RM Clean. In the 8-minute time frame, each athlete is granted the flexibility to execute their attempt at any moment. While there is no strict limit on the number of attempts, an official score will only be recognized when all three repetitions are completed for the chosen lift. It's crucial to note that each lift must be performed by a unique athlete, ensuring a fair distribution of attempts. No athlete is permitted to perform more than one lift in the event. The goal is for each athlete to contribute to the team's overall performance by successfully completing their chosen lift within the designated time frame, adding an element of strategic decision-making to the competition.

This event benefits the breast cancer charity called Compete for a Cure. As part of the event, your team has the opportunity to create a fundraising page! Fundraising is also part of your overall event score (how freaking fun)

Set up your team fundraising page here
You have specific details on the how-to in your registration confirmation email with a video demo too

RX STANDARDS

Shoulder to Overhead:
The athlete must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
If received in the Push Jerk, athletes must reach full extension of the hips and stand fully with the barbell locked out overhead for the rep to be credited

Synchro Shoulder to Overhead:
Both athletes must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
The movement is synchronized, meaning both athletes must reach the overhead position simultaneously.

Burpee Box Jumps:
Athletes will jump or step back to a chest to deck position before jumping or stepping back up and then jumping onto and over the box. Athletes can fully clear the box if they choose, but we must see a two foot takeoff and two foot landing.
Only one athlete is working while the other two athletes are resting during the Burpee Box Jump overs

RX DEETS:

At the count of 3-2-1 Go! Athletes will move to the Barbell.

8 Shoulder to Overhead: (105lb)
Partner 1 will proceed to hit 4 Shoulder to Overhead reps, then Partners 1 and 2 will pick up the barbell and perform 4 Shoulder to Overhead Reps, followed by the partners now rotating to partners 2 and 3 performing 4 Shoulder to Overhead Reps, then finishing with partner 3 completing the final 4 Shoulder to Overhead Reps

24 Burpee Box Jump Overs: 20''
Once the final 4 reps are completed, all 3 athletes will move to the Burpee Box Jump Overs where they will complete 24 Burpee Box Jump Overs, partitioned as they like until all reps are completed.

Once completed athletes will make their way to the barbell where they will have to reduce the load to 95lb. The load can be adjusted at any point prior to starting the work. Means that athletes can adjust weights while one partner is working on the Burpee Box Jump Overs

12 Shoulder to Overhead: (95lb)
Partner 1 will proceed to hit 6 Shoulder to Overhead reps, then Partners 1 and 2 will pick up the barbell and perform 6 Shoulder to Overhead Reps, followed by the partners now rotating to partners 2 and 3 performing 6 Shoulder to Overhead Reps, then finishing with partner 3 completing the final 6 Shoulder to Overhead Reps.
Once Completed, athletes will move to the Burpee Box Jump Overs, where they will flip the box height to 24''.

24 Burpee Box Jump Overs: 24''
Once the final 4 reps are completed, all 3 athletes will move to the Burpee Box Jump Overs where they will complete 24 Burpee Box Jump Overs, partitioned as they like until all reps are completed.

Once completed athletes will make their way to the barbell where they will have to reduce the load to 85lb. The load can be adjusted at any point prior to starting the work. This means that athletes can adjust weights while one partner is working on the Burpee Box Jump Overs.

16 Shoulder to Overhead: (85lb)
Partner 1 will proceed to hit 8 Shoulder to Overhead reps, then Partners 1 and 2 will pick up the barbell and perform 8 Shoulder to Overhead Reps, followed by the partners now rotating to partners 2 and 3 performing 8 Shoulder to Overhead Reps, then finishing with partner 3 completing the final 8 Shoulder to Overhead Reps. Once completed the time is stopped.

BAM STANDARDS

Shoulder to Overhead:
The athlete must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
If received in the Push Jerk, athletes must reach full extension of the hips and stand fully with the barbell locked out overhead for the rep to be credited

Synchro Shoulder to Overhead:
Both athletes must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
The movement is synchronized, meaning both athletes must reach the overhead position simultaneously.

Burpee Box Jumps:
Athletes will jump or step back to a chest to deck position before jumping or stepping back up then jumping or stepping onto and over the box. Athletes must start and end getting over the box with two feet on the ground.
Only one athlete is working while the other two athletes are resting during the Burpee Box Jump overs.

BAM DEETS:

At the count of 3-2-1 Go! Athletes will move to the Barbell.

8 Shoulder to Overhead: (75lb)
Partner 1 will proceed to hit 4 Shoulder to Overhead reps, then Partners 1 and 2 will pick up the barbell and perform 4 Shoulder to Overhead Reps, followed by the partners now rotating to partners 2 and 3 performing 4 Shoulder to Overhead Reps, then finishing with partner 3 completing the final 4 Shoulder to Overhead Reps

24 Burpee Box Jump Overs: 20''
Once the final 4 reps are completed, all 3 athletes will move to the Burpee Box Jump Overs where they will complete 24 Burpee Box Jump Overs, partitioned as they like until all reps are completed. Step Ups are allowed for BAM.

Once completed athletes will make their way to the barbell where they will have to reduce the load to 65lb. The load can be adjusted at any point prior to starting the work. Meaning that athletes can adjust weights while one partner is working on the Burpee Box Jump Overs

12 Shoulder to Overhead: (65lb)
Partner 1 will proceed to hit 6 Shoulder to Overhead reps, then Partners 1 and 2 will pick up the barbell and perform 6 Shoulder to Overhead Reps, followed by the partners now rotating to partners 2 and 3 performing 6 Shoulder to Overhead Reps, then finishing with partner 3 completing the final 6 Shoulder to Overhead Reps.
Once Completed, athletes will move to the Burpee Box Jump Overs

24 Burpee Box Jump Overs: 20''
Once the final 4 reps are completed, all 3 athletes will move to the Burpee Box Jump Overs where they will complete 24 Burpee Box Jump Overs, partitioned as they like until all reps are completed.

Once completed athletes will make their way to the barbell where they will have to reduce the load to 55lb. The load can be adjusted at any point prior to starting the work. Meaning that athletes can adjust weights while one partner is working on the Burpee Box Jump Overs.

16 Shoulder to Overhead: (55lb)
Partner 1 will proceed to hit 8 Shoulder to Overhead reps, then Partners 1 and 2 will pick up the barbell and perform 8 Shoulder to Overhead Reps, followed by the partners now rotating to partners 2 and 3 performing 8 Shoulder to Overhead Reps, then finishing with partner 3 completing the final 8 Shoulder to Overhead Reps. Once completed the time is stopped.

SCORE IS REPS on Part B of this workout!

RX Standards

Echo Bike:
Athlete must remain on the Echo Bike until the required calories are displayed.
All calories must be completed before moving on to the deadlifts

Deadlifts:
Standard deadlift rules apply – full extension at the top, shoulders behind the bar at the bottom.
The barbell must touch the ground on each repetition.

Pull-Ups
Strict, kipping, or butterfly pull-ups are allowed.
Full extension at the bottom with the arms fully extended.
Chin must clearly break the horizontal plane of the bar at the top.

Chest to Bar Pull-Ups
Strict, kipping, or butterfly chest-to-bar pull-ups are allowed.
Chest must make clear contact with the bar at the top.
Full extension at the bottom with the arms fully extended.

Bar Muscle-Ups
Athlete must start with a hang on the bar.
Arms must be fully extended at the bottom.
The athlete must pass through a full hang to a position where the arms are fully locked out with the chest above the bar at the top.

RX Deets

The workout is designed as a relay-style challenge, with three athletes working consecutively.

Athlete 1 begins the relay with the following sequence:
24 Calorie Echo Bike
24 Deadlifts 155lb
24 Pull-Ups

Upon completion of the first sequence or reaching the specified repetitions, Athlete 1 tags Athlete 2 to continue the relay.

Athlete 2 takes on the next set of movements:
18 Calorie Echo Bike
18 Deadlifts 155lb
18 Chest to Bar Pull-Ups

Once Athlete 2 finishes their sequence, they tag Athlete 3 for the final leg of the relay.

Athlete 3 completes the last set of movements:
12 Calorie Echo Bike
12 Deadlifts 155lb
12 Chest to Bar Pull-Ups

In the Remaining Time of 13:00 minutes athletes will proceed to complete as Many Reps As Possible

Conclusion:

The workout concludes when Athlete 3 finishes the last set of movements or when the 13:00-minute time cap is reached.

BAM Standards

Echo Bike:
Athlete must remain on the Echo Bike until the required calories are displayed.
All calories must be completed before moving on to the deadlifts

Deadlifts:
Standard deadlift rules apply – full extension at the top, shoulders behind the bar at the bottom.
The barbell must touch the ground on each repetition.

Burpee Jumping Pull-Up:
The athlete begins in a standing position.
Initiates a burpee by lowering their body to the ground with chest and thighs touching the floor.
Springs back up explosively from the burpee, transitioning into a pull-up.
In the pull-up phase, the athlete must achieve a position where their chin clearly passes above the pull-up bar.

Jumping Pull-Up:
In the pull-up phase, the athlete must achieve a position where their chin clearly passes above the pull-up bar.

*Pull-Up Bar must be within reach of the hands
The bar can touch the hands with arms at full extension between the line of the fingertips and the wrist

Ring Rows:
A tap line is marked on the floor directly under the Rings to dictate the middle of the rings. Athletes must have their feet on one side of the rings and their chest on the other side of the rings in order to perform a rep. The rings are set exactly 36 inches or 3ft from the floor to the bottom of the rings.


BAM Deets

The workout is designed as a relay-style challenge, with three athletes working consecutively.

Athlete 1 begins the relay with the following sequence:
21 Calorie Echo Bike
21 Deadlifts 105lb
21 Ring Rows

Upon completion of the first sequence or reaching the specified repetitions, Athlete 1 tags Athlete 2 to continue the relay.

Athlete 2 takes on the next set of movements:
18 Calorie Echo Bike
18 Deadlifts 105lb
18 Jumping Pull-Ups

Once Athlete 2 finishes their sequence, they tag Athlete 3 for the final leg of the relay.

Athlete 3 completes the last set of movements:
15 Calorie Echo Bike
15 Deadlifts 105lb
15 Burpee Jumping Pull-Ups

RX Standards

Echo Bike:
Athlete must remain on the Echo Bike until the required calories are displayed.
All calories must be completed before moving on to the deadlifts

Deadlifts:
Standard deadlift rules apply – full extension at the top, shoulders behind the bar at the bottom.
The barbell must touch the ground on each repetition.

Pull-Ups
Strict, kipping, or butterfly pull-ups are allowed.
Full extension at the bottom with the arms fully extended.
Chin must clearly break the horizontal plane of the bar at the top.

Chest to Bar Pull-Ups
Strict, kipping, or butterfly chest-to-bar pull-ups are allowed.
Chest must make clear contact with the bar at the top.
Full extension at the bottom with the arms fully extended.

Bar Muscle-Ups
Athlete must start with a hang on the bar.
Arms must be fully extended at the bottom.
The athlete must pass through a full hang to a position where the arms are fully locked out with the chest above the bar at the top.

RX Deets

The workout is designed as a relay-style challenge, with three athletes working consecutively.

Athlete 1 begins the relay with the following sequence:
24 Calorie Echo Bike
24 Deadlifts 155lb
24 Pull-Ups

Upon completion of the first sequence or reaching the specified repetitions, Athlete 1 tags Athlete 2 to continue the relay.

Athlete 2 takes on the next set of movements:
18 Calorie Echo Bike
18 Deadlifts 155lb
18 Chest to Bar Pull-Ups

Once Athlete 2 finishes their sequence, they tag Athlete 3 for the final leg of the relay.

Athlete 3 completes the last set of movements:
12 Calorie Echo Bike
12 Deadlifts 155lb
12 Chest to Bar Pull-Ups

In the Remaining Time of 13:00 minutes athletes will proceed to complete as Many Reps As Possible

Conclusion:

The workout concludes when Athlete 3 finishes the last set of movements or when the 13:00-minute time cap is reached.

Score = Total Time of Completion. 1 second is added to the total running time for each rep not completed within the 13:00 minute Time Cap

BAM Standards

Echo Bike:
Athlete must remain on the Echo Bike until the required calories are displayed.
All calories must be completed before moving on to the deadlifts

Deadlifts:
Standard deadlift rules apply – full extension at the top, shoulders behind the bar at the bottom.
The barbell must touch the ground on each repetition.

Burpee Jumping Pull-Up:
The athlete begins in a standing position.
Initiates a burpee by lowering their body to the ground with chest and thighs touching the floor.
Springs back up explosively from the burpee, transitioning into a pull-up.
In the pull-up phase, the athlete must achieve a position where their chin clearly passes above the pull-up bar.

Jumping Pull-Up:
In the pull-up phase, the athlete must achieve a position where their chin clearly passes above the pull-up bar.

*Pull-Up Bar must be within reach of the hands
The bar can touch the hands with arms at full extension between the line of the fingertips and the wrist

Ring Rows:
A tap line is marked on the floor directly under the Rings to dictate the middle of the rings. Athletes must have their feet on one side of the rings and their chest on the other side of the rings in order to perform a rep. The rings are set exactly 36 inches or 3ft from the floor to the bottom of the rings.


BAM Deets

The workout is designed as a relay-style challenge, with three athletes working consecutively.

Athlete 1 begins the relay with the following sequence:
21 Calorie Echo Bike
21 Deadlifts 105lb
21 Ring Rows

Upon completion of the first sequence or reaching the specified repetitions, Athlete 1 tags Athlete 2 to continue the relay.

Athlete 2 takes on the next set of movements:
18 Calorie Echo Bike
18 Deadlifts 105lb
18 Jumping Pull-Ups

Once Athlete 2 finishes their sequence, they tag Athlete 3 for the final leg of the relay.

Athlete 3 completes the last set of movements:
15 Calorie Echo Bike
15 Deadlifts 105lb
15 Burpee Jumping Pull-Ups

In the Remaining Time of 13:00 minutes athletes will proceed to complete as Many Reps As Possible
Conclusion:

The workout concludes when Athlete 3 finishes the last set of movements or when the 13:00-minute time cap is reached.

RX STANDARDS
Calorie Row:
Rowers must initiate from 0 and accumulate reps until reaching prescribed calories One partner must be holding a handstand hold against the wall at all times while one partner rows, with one partner resting.

Synchro Wall Balls:
Partners collaborate to complete Wall Ball reps, working together until the collective reps are completed. Reps are only tallied when performed in a synchronized fashion, defined by both athletes reaching the squat's bottom simultaneously, ensuring the ball hits the target. Squat depth is validated by the hips descending below the crease of the knees.

Synchro Wall Walks:
Both partners start with full-body contact on the floor, ascending the wall until both hands touch the designated line 10 inches from the wall. Descending in a controlled manner to a chest-to-deck position completes the rep. Coordination and controlled movement are essential for successful Wall Walks.

RX DEETS

RX:
Rowing (45 Calories):
At the signal of 3-2-1 Go!, one partner initiates the row while the other maintains a Wall Supported Handstand Hold.
Partners rotate roles until 45 calories are accumulated on the rower.
There's always one partner in a resting position while the other two partners are actively working.

Synchro Wall Balls (45 reps at 14lb, 9ft Target):
After completing the row, athletes transition to Synchro Wall Balls.
Two athletes work simultaneously to achieve the prescribed reps while the third partner rests.
Athletes can switch positions as needed to accomplish the rep count.

Synchro Wall Walks (9 reps):
Following the Synchro Wall Balls, athletes move to the wall for Synchro Wall Walks.
Two athletes collaborate to accumulate the designated reps while the third partner rests.
Rotations are allowed during the movement, but both athletes must initiate and conclude each rep together.

Rowing (35 Calories):
Returning to the rower, one partner maintains a Wall Supported Handstand Hold while the other accumulates 35 calories.
Partners rotate roles until the calorie target is met.
Partner can rotate as often as they like to accumulate the prescribed rep count.

Synchro Wall Balls (35 reps at 14lb, 9ft Target):
Following the second rowing segment, athletes revisit Synchro Wall Balls.
Two athletes engage in synchronized reps while the third takes a moment of rest.
Fluid transitions and teamwork are key to efficient completion.

Synchro Wall Walk (7 reps):
Proceeding from Synchro Wall Balls, athletes tackle another set of Synchro Wall Walks.
Two athletes work in harmony to achieve the prescribed reps, with the third partner in a rest position.
Rotations can occur during the exercise, emphasizing coordination in every rep.

Rowing (25 Calories):
The final rowing segment involves one partner holding a Wall Supported Handstand Hold while one partner accumulates 25 calories, with one partner resting.
Partners rotate roles until the calorie goal is met, maintaining a consistent work-rest cadence.

Synchro Wall Balls (25 reps at 14lb, 9ft Target):
Post-row, athletes proceed to the last set of Synchro Wall Balls.
The synchronization of reps continues with two athletes working concurrently and the third in a rest position.

Wall Walk Synchrony (5 reps):
Concluding the workout, athletes undertake the last set of Synchro Wall Walks.
Two athletes collaborate to complete the final reps, ensuring both start and finish each rep together. One partner is resting and athletes can rotate as often as they need to in order to accumulate the prescribed reps

BAM STANDARDS

Calorie Row:
Rowers must initiate from 0 and accumulate reps until reaching prescribed calories One partner must be holding a 25 lb. plate overhead while one partner rows, with one partner resting. *Handstand Hold for BAM- 25 lb. plate held overhead.  Athlete standing tall with arms locked out overhead.

Synchro Wall Balls:
Partners collaborate to complete Wall Ball reps, working together until the collective reps are completed. Reps are only tallied when performed in a synchronized fashion, defined by both athletes reaching the squat's bottom simultaneously, ensuring the ball hits the target. Squat depth is validated by the hips descending below the crease of the knees.

Synchro Wall Walks:
Both partners start with full-body contact on the floor, at the start and finish of each rep both hands must be in front of the tape line.  Both hands must remain on the tape until feet are on the wall.The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tape line. On the descent, the feet must remain on the wall until
both hands are in front of the tape line. No part of the hand may be touching the line.   Descending in a controlled manner to a chest-to-deck position completes the rep. Coordination and controlled movement are essential for successful Wall Walks.

BAM DEETS-

Rowing (45 Calories):
At the signal of 3-2-1 Go!, one partner initiates the row while the other maintains an overhead plate hold with a 25 lb. plate
Partners rotate roles until 45 calories are accumulated on the rower.
There's always one partner in a resting position while the other two partners are actively working.

Synchro Wall Balls (45 reps at 10lb, 9ft Target):
After completing the row, athletes transition to Synchro Wall Balls.
Two athletes work simultaneously to achieve the prescribed reps while the third partner rests.
Athletes can switch positions as needed to accomplish the rep count.

Synchro Wall Walks (9 reps):
Following the Synchro Wall Balls, athletes move to the wall for Synchro Wall Walks.
Two athletes collaborate to accumulate the designated reps while the third partner rests.
Rotations are allowed during the movement, but both athletes must initiate and conclude each rep together.

Rowing (35 Calories):
Returning to the rower, one partner maintains an overhead plate hold with a 25 lb. plate while the other accumulates 35 calories.
Partners rotate roles until the calorie target is met.
Partners can rotate as often as they like to accumulate the prescribed rep count.

Synchro Wall Balls (35 reps at 10lb, 9ft Target):
Following the second rowing segment, athletes revisit Synchro Wall Balls.
Two athletes engage in synchronized reps while the third takes a moment of rest.
Fluid transitions and teamwork are key to efficient completion.

Synchro Wall Walk (7 reps):
Proceeding from Synchro Wall Balls, athletes tackle another set of Synchro Wall Walks.
Two athletes work in harmony to achieve the prescribed reps, with the third partner in a rest position.
Rotations can occur during the exercise, emphasizing coordination in every rep.

Rowing (25 Calories):
The final rowing segment involves one partner holding an overhead plate hold with a 25lb. plate while one partner accumulates 25 calories, with one partner resting.
Partners rotate roles until the calorie goal is met, maintaining a consistent work-rest cadence.

Synchro Wall Balls (25 reps at 10lb, 9ft Target):
Post-row, athletes proceed to the last set of Synchro Wall Balls.
The synchronization of reps continues with two athletes working concurrently and the third in a rest position.

Wall Walk Synchrony (5 reps):
Concluding the workout, athletes undertake the last set of Synchro Wall Walks.
Two athletes collaborate to complete the final reps, ensuring both start and finish each rep together. One partner is resting and athletes can rotate as often as they need to in order to accumulate the prescribed reps