Sun's Out Guns Out 2023

Revised leaderboard.

Workout 3

“Sync or Swim” 

For Time (15 min CAP)

Buy In:

100 (Rx) / 80 (Intermediate) / 60 (Scaled) Cal Row

Into:

3 Rounds

20 HSPU (Rx and Intermediate) HRPU (Scaled) Break any way*

20 Partner Deadlift (same bar, same time) Men's bar 315 Rx /225 Intermediate /185 Scaled

15 Synchro Bar Facing Burpees (same bar)

*One partner must hold a HS against wall (Rx and Intermediate ) or FLR (Scaled) for reps to count

*Rx first round Must be Strict HSPU

Workout Flow

One athlete starts on the rower. On the count of 3,2,1 Go, the team completes the designated calories on the rower. Athletes may split the calories however they want.

Then Athletes complete 3 rounds of 20 HSPU (HRPU), 20 Partner Deadlifts (1 Male bar, 315/225/185), 15 Synchro Bar Facing Burpees.

Rx division Only: The first round of HSPU must be Strict HSPU.

The score is the time completed. In case of the team hitting the time CAP, the reps completed at the CAP is the score.

Movement Standards

One athlete starts seated on the rower. They may not touch the handle until the count of 3,2,1 Go. The working athlete must remain seated until the monitor reads the designated calories.

Once the calorie row is completed, the team proceeds to complete the next part of the workout.

For HSPU, the team may split the reps any way, however, one athlete must be holding a handstand against the wall for the HSPU reps to count. For the Scaled division, one athlete must be holding an FLR hold for the HRPU reps to count. The Rx division must do Strict HSPU in the first round.
The Intermediate division may use 1 abmat as an assist with a 2:00 penalty added to their time.

For deadlift, a male bar will be set with the designated weight. Both athletes work together to complete the reps.

For bar facing burpees, both athletes must be on the floor at the same time with their chest and thighs touching the floor, and they must go over the barbell at the same time, for the synchro reps to count. Rx and Intermediate athletes must jump over the barbell, while the Scaled athletes may step over the barbell.

The score is the time completed. In case the team hits the time CAP, the reps completed at the time CAP is the score.

Workout 1 A/B

“The Tortoise and The Hare”

1A;

For Total Time:

Partner A: 200m Run (2 min CAP)

Partner B: 400m Run (4 min CAP)

(all 200m Runs will be mass start, then all 400m runs will be mass start)

1 min RESET

Then:

1B;

2.5 km Partner Run (pre set course) 30 min CAP

(must finish together)

1A score = total time for both runs

1B score = time to complete run

Workout Flow

1A;

At 0:00, Partner A from each team runs the 200m course. The finish time is recorded. Time CAP for this portion is 2:00.

At 2:00, Partner B from each team runs the 400m course (2x200m). The finish time is recorded. Time CAP for this portion is 4:00.

The score is the total time for both runs.

1 min RESET

Then:

1B;

At 7:00, both partners from each team run the 2.5km course. Partners must finish together. The finish time is recorded. Time CAP for this portion is 30:00.

Movement Standards

Each race starts in a mass start.

Athletes may not intentionally make any physical contact with other athletes.

Athletes may pass the other athletes from outside only. Cutting from inside is not permitted.

For the 2.5km run, both athletes must finish together. If they are not together, the time the slower athlete finishes is the score for the team.

Workout 4

“Which Way to the Beach?”

For Time (12 min CAP)

1 Works : 1 Rests

Break Up any way

21-15-9

Single Arm DB Thrusters (Rx:50/35, Intermediate:40/30, Scaled:35/25)

T2B (Rx, Intermediate)/ HKR (Scaled)

50 Heavy DU (Rx) /DU (Intermediate) /SU (Scaled)

15-12-9

Single Arm DB Thrusters (Rx:50/35, Intermediate:40/30, Scaled:35/25)

C2B (Rx) /Pull Ups (Intermediate) /Jumping Kipping Pull Ups (Scaled)

50 Heavy DU (Rx) /DU (Intermediate) /SU (Scaled)

12-9-6

Single Arm DB Thrusters (Rx:50/35, Intermediate:40/30, Scaled:35/25)

BMU (Rx) / C2B (Intermediate) / Jumping Strict Pull Ups (Scaled)

Workout Flow

On the count of 3,2,1, Go, athletes start from the start line and enter the workout area. One athlete starts Single Arm DB thrusters at the designated weight. The team can split the reps however they want. Once the team completes the required reps, they complete the required reps of T2B (Rx and Intermediate) or Hanging Knee Raises (Scaled). Once the team completes the first section, they complete 50 DU (Heavy rope for Rx, regular rope for Intermediate, SU for Scaled).

Then the team completes the second section of the workout with Single Arm DB Thrusters and C2B (Rx)/Pull Ups (Intermediate)/Jumping Kipping Pull Up (Scaled). Once the team completes the second section, they complete 50 DU (Heavy rope for Rx, regular rope for Intermediate, SU for Scaled).

Then the team proceeds to the third and final section of the workout with Single Arm DB Thrusters and BMU (Rx)/C2B (Intermediate)/Jumping Strict Pull Ups (Scaled).

The score is the time completed, or the reps completed at the time CAP of 12 minutes.

Movement Standards

Single Arm DB Thrusters

Full depth in the squat and the full extension at the top for the rep to count. Athletes may use whichever arm to complete the reps. There is no requirement for alternating sides.

T2B

Both heels must be behind the vertical plane of the pull up bar with arms fully extended at the start of the rep, and both feet must make contact with the pull up bar for the rep to count. Any grip (pronated, supinated, mixed) is allowed. 

Hanging Knee Raises

Both heels must be behind the vertical plane of the pull up bar with arms fully extended at the start of the rep, and both knees must be clearly raised above the hip crease for the rep to count. Any grip (pronated, supinated, mixed) is allowed. 

DU/SU

Rx division uses a heavy rope. Intermediate and Scaled divisions use a regular rope. Rope must rotate forward.

C2B

The rep starts with the athlete hanging from the bar fully extended in the arms. The rep counts when the athlete’s chest (anywhere below the collar bone) makes contact with the pull up bar.

Pull Up

The rep starts with the athlete hanging from the bar fully extended in the arms. The rep counts when the athlete’s chin reaches above the horizontal plane of the height of the pull up bar.

Jumping Kipping Pull Ups

The pull up bar height must be at least 6 inches above the top of the athlete’s head when the athlete is standing directly underneath the pull up bar. They may adjust the height of the box. The rep starts with the athlete holding the pull up bar with their arms fully extended. The rep counts when the athlete’s chin reaches above the horizontal plane of the height of the pull up bar.

BMU

The rep starts with the athlete hanging from the bar fully extended in the arms. The rep counts when the athlete pulls themselves over the pull up bar, goes through some sort of dip motion, and finishes on top of the pull up bar in a fully extended support position. The athlete’s toes may not go above the height of the pull up bar at any point of the movement.

Jumping Strict Pull Ups

The pull up bar height must be at least out of reach of the athlete when the athlete is standing directly underneath the pull up bar. The rep starts with the athlete standing underneath the pull up bar. Athletes then jump up to the pull up bar and continue to pull themselves. The rep counts when the athlete’s chin reaches above the horizontal plane of the height of the pull up bar.