Kulak Kombat 2020

For time

Event 4

100 Double Unders

30 Hang Power Cleans 115/75

30 Toes To Bar Synchro

30 Hand-Stand Pushups Synchro

30 Hang Power Cleans 115/75

Directly into 

Event 5

100 Double Unders

15 Squat Cleans 165/115

15 Toes To Bar Synchro

15 Strict Hand-Stand Pushups synchro

15 Squat Cleans 165/115

Flow

This is a two part workout scored as event 4 and event 5. There is no transition time or rest between event 4 and 5. Your score will be the time it takes to complete event 4 and your time it takes to complete event 5 on a running clock. Unless specified as SYNCHRO, athletes can divide the reps up however they like with one athlete working at a time. If the movement is specified as SYNCHRO the athletes will work at the same time completing each rep together.

Athletes MUST change their own weights before starting event 5.

For time on a runnning clock

Event 4

100 Double Unders

30 Hang Power Cleans 115/75

30 Toes To Bar Synchro

30 Hand-Stand Pushups Synchro

30 Hang Power Cleans 115/75

Directly into

Event 5

100 Double Unders

15 Squat Cleans 165/115

15 Toes To Bar Synchro

15 Strict Hand-Stand Pushups synchro

15 Squat Cleans 165/115

FLOW

This is a two part workout scored as event 4 and event 5. There is no transition time or rest between event 4 and 5. Your score will be the time it takes to complete event 4 and your time it takes to complete event 5 on a running clock. Unless specified as SYNCHRO, athletes can divide the reps up however they like with one athlete working at a time. If the movement is specified as SYNCHRO the athletes will work at the same time completing each rep together.

Athletes MUST change their own weights before starting event 5.

Camelback

Two scored events for Time

Event 4

100 Single Unders

30 Hang Power Cleans 95/65

30 Bar Hanging High Knees Synchro

30 Hand Release Pushups Synchro

30 Hang Power Cleans 95/65

Directly into 

Event 5

50 Double Unders

15 Squat Cleans 125/85

20 Toes To Bar

20 HSPUs 25lb Plate w/ abmat

15 Squat Cleans 125/85

*11min Time Cap

FLOW

This is a two part workout scored as event 4 and event 5. There is no transition time or rest between event 4 and 5. Your score will be the time it takes to complete event 4 and your time it takes to complete event 5 on a running clock. Unless specified as SYNCHRO, athletes can divide the reps up however they like with one athlete working at a time. If the movement is specified as SYNCHRO the athletes will work at the same time completing each rep together.

Athletes MUST change their own weights before starting event 5.

Camelback

Two scored events for Time

Event 4

100 Single Unders

30 Hang Power Cleans 95/65

30 Bar Hanging High Knees Synchro

30 Hand Release Pushups Synchro

30 Hang Power Cleans 95/65

Directly into 

Event 5

50 Double Unders

15 Squat Cleans 125/85

20 Toes To Bar

20 HSPUs 25lb Plate w/ abmat

15 Squat Cleans 125/85

*11min Time Cap

FLOW

This is a two part workout scored as event 4 and event 5. There is no transition time or rest between event 4 and 5. Your score will be the time it takes to complete event 4 and your time it takes to complete event 5 on a running clock. Unless specified as SYNCHRO, athletes can divide the reps up however they like with one athlete working at a time. If the movement is specified as SYNCHRO the athletes will work at the same time completing each rep together.

Athletes MUST change their own weights before starting event 5.

For Time

2 ROUNDS OF

20 cal Row

10 Double Dumbell Ground to Overhead 50s/35s

20 Burpee Box Jump Overs 24/20

10 Double Dumbbell Ground to Overhead 50s/35s

20 cal Row

*10min Time Cap

FLOW

Both athletes will start on the start mat, at the call of 3-2-1-Go Athlete 1 will complete 1 full round of the workout. They will finish the last 20cal row and go tag in their partner who will move to the rower and complete round 2 of the workout. The team's score is the total time it takes to to complete 2 full rounds. Once the athlete finishes their last 20cal row they must return to their start mat and either tag the next partner in or complete the workout. Their time will be noted when they reach the start mat not when they complete the 20cals.

GINGERBREAD MAN

For Time

2 Rounds for time

15cal Row

10 DB Ground to Overhead 50/35

20 Burpee Box Jump Overs 20

10 DB Ground to Overhead 50/35

15 Cal Row

*10min Time Cap

FLOW

Both athletes will start on the start mat, at the call of 3-2-1-Go Athlete 1 will complete 1 full round of the workout. They will finish the last 15cal row and go tag in their partner who will move to the rower and complete round 2 of the workout. The team's score is the total time it takes to complete 2 full rounds.. Once the athlete finishes their last 15cal row they must return to their start mat and either tag the next partner in or complete the workout. Their time will be noted when they reach the start mat not when they complete the 15cals.

5min to astablish

1 Rep Max Clean

At the 8min mark directly following event 1, both athletes will move to their barbell and perform 1 clean each for max weight. Your team can go up or down in weight as needed either athlete may clean at any time until the 5min cap or 13min on the clock. Athletes cannot load the bar until event 1 is finished. You will be scored by your total team’s weight successfully Cleaned.

5min to Astablish

1 Rep Max Snatch

*score will be teams total weight

At the 8min mark directly following event 1, both athletes will move to their barbell and perform 1 Snatch each for max weight. Your team can go up or down in weight as needed either athlete may snatch at any time and as many times as they like until the 5min cap or 13min on the clock. Athletes cannot load their barbell until they finish event 1. You will be scored by your team's total weight successfully snatched.

ON A 13min RUNNING CLOCK

8min AMRAP

Max Calorie Assault Bike

15 Wall Balls 20/14

15 Pullups

15 Wall balls 20/14

15 Chest to Bar Pullups

15 Wall Balls 20/14

15 Bar Muscle Ups

At the 8min mark, start event 2

5min to astablish

1 RM Max Snatch

FLOW

Workout begins with both athletes on the starting mat, at the call of 3-2-1-Go 1 athlete will move to the assault bike and begin to accumulate calories while the other athlete moves to the wall ball and starts accumulating reps. Teams score will be their total accumulated cals on the bike and reps completed in the workout at the 8min mark. Athletes may switch places at any point during the workout. Both athletes must be actively working to complete reps during the 8min.

At the 8min mark both athletes will move to their barbell and perform 1 Snatch each for max weight. Your team can go up or down in weight as needed either athlete may snatch at any time and as many times as they like until the 5min cap or 13min on the clock. Athletes cannot load their barbell until they finish event 1. You will be scored by your team's total weight successfully snatched.

Event 1 

On a 13min Running Clock

8min AMRAP for reps

Assault Bike for max Calories

15 Wall Balls 14/10

15 Jumping Pull-Ups

15 Wall Balls 14/10

15 Jumping Chest to bar

15 Wall Balls 14/10

10 Pullups

10 Wall Balls 14/10

10 Chest to Bar

10 Wall Balls 14/10

10 Bar Muscle Ups

@ 8min 

Start Event 2

5min to find a 1 Rep Max Clean

Flow

Workout begins with both athletes on the starting mat, at the call of 3-2-1-Go 1 athlete will move to the assault bike and begin to accumulate calories while the other athlete moves to the wall ball and starts accumulating reps. Teams score will be their total accumulated cals on the bike and reps completed in the workout at the 8min mark. Athletes may switch places at any point during the workout. Both athletes must be actively working to complete reps during the 8min.

At the 8min mark both athletes will move to their barbell and perform 1 clean each for max weight. Your team can go up or down in weight as needed either athlete may clean at any time until the 5min cap or 13min on the clock. Athletes cannot load the bar until event 1 is finished. You will be scored by your total team’s weight successfully Cleaned.