VORTO FITNESS SERIES Open Mixed Pairs 2025

7 MIN AMRAP

• 8 Synchro STO’s (60/40) (40/27.5)
• 16 TTB (scaled 16 Hanging knee raises)
• 8 Synchro Front squats
• 16 HSPU / 32 head touch Push ups (scaled 16 Head touch Push ups)

NOTE: RX athletes must choose between HSPU or push ups before starting and cannot change during the workout. Full extension of arms and body is needed on the STO with bars locked out overhead. TTB are split between the pair, and one athlete can do them all if you wish. Both athletes must be synchro hip crease below parallel and full extension on the squats. HSPU must start in a full handstand, then head to the mat before going back to full extension with feet on the wall to finish each rep, these can be split as you wish or one athlete can do them all. The push ups must start in a straight arm plank, then chest and thighs on the floor, back to full extension for a rep. 

This workout is completed at the start of a 12 Min window. On 6 mins teams will go straight into WOD 3 with no transition time. 

In a 6 Min Window both athletes to find:

• Find max Snatch + Hang snatch

NOTE: Athletes must use clips. Any type of snatch/ hang snatch is allowed (power/ squat/ split). On the first snatch the bar must go from the floor and has to go in one fluid motion overhead, with the athlete standing to full extension before bringing the bar down for the next rep. On the hang snatch the athlete must start at the hip and descend to anywhere above the knee before completing a snatch and then standing to full extension. Athletes must load their own bars at the correct weight ready for WOD 3.  Athletes must hold the bar overhead at full extension and wait for the ''GOOD REP'' call from the judge before placing the bar down. 

6 MIN AMRAP

• 12 Cleans 70/45kg (Scaled 42.5/30kg) - Only 1 bar off the floor at a time
• 12 Synchro head touch down ups
• 12 Deadlifts  - Only 1 bar off the floor at a time
• 12 Synchro Air squats 

NOTE: Only 1 bar can be off the floor at any one time. Cleans must go from the floor to the front rack, with the athlete standing to full extension before a rep is given, any clean from the floor is allowed. On the box, both of the athletes' feet must touch the box and then go to the floor for a rep to count. On the box overs athletes do not have to fully extend, whereas on the step ups they do. Deadlifts must go from the floor and there can't be any excessive bounce of the plates off the floor, the athlete finishes the rep with knees and hips extended with shoulders behind the bar. Score here is rounds + reps. 

In a 14 Min window complete:

• 100 DUBS/ 200 singles 
• 75 DB/KB GTO (RX 22.5/15 DB - SC 16/12 KB)
• 100 DUBS 200 Singles 
• 75 DB/KB Thrusters 
• 100 DUBS/ 200 singles 
• 75 Burpees over partner (partner in elbow plank)
• 100 DUBS/ 200 singles 
• SPLIT TIME HERE 
• Max Pull ups in remaining time (Scaled  = Pull ups, assisting allowed)

NOTE: Teams must choose UBS or singles before starting the workout and cannot change. Any dropped DB's will incur an immediate penalty of 5 burpees for both athletes in that team. All reps can be split as athletes wish in a chipper style. All movements will be shown in the demo before this workout is completed.