WORKOUT #1: “Two-Ring Circus”

12 Min. AMRAP (per same sex pairs)

• 2 Power Cleans →  RX: (225/155) /  MSTR: (185/135) /  SCL: (165/115)
• 8 Ring Push-Ups*
• 16 Wall Balls (20/14)**

*RX: Ring Push-ups/ MSTR: Ring Push-ups/ SCL: Push-up w/ 2” riser (Abmat) under chest

**ALL DIVISIONS use a 20 / 14 lb. wall balls to a 10’/9’ target.

SCORE = Total Reps

WORKOUT NOTES:

This workout is performed in same sex pairs with partners alternating every 2 minutes. Partner will pick up where the other left off, including the 12 minute changeout.

This workout is a 12 minute AMRAP for men plus a 12 minute AMRAP for women (24 minutes total). Teams are responsible for their own weight changes on power clean.

Collars are required during performance of power cleans. Male & female athletes use a 20 kg bar.

TAG RULES apply for both partners and for transition between pair 1 and pair 2.

MOVEMENT STANDARDS:

Power Clean:

• Bar starts on the floor.
• Bar is pulled from the floor to the shoulders of the athlete.
• Movement is considered complete when the athlete is standing with knees and hips locked out and the bar is resting on the shoulders and elbows are in front of the bar.

Ring Push-ups (RX & Masters):

• Athlete starts with toes only on the floor, hands on rings with elbows locked and palms facing forward (“elbow pit” facing forward) and shoulder and hip at the same height.
• Athlete must lower until shoulder/bicep contact ring.
• Athlete must then press out and return to starting position with elbows locked and palms facing forward (“elbow pit” facing forward) and shoulder and hip at the same level.
• If any part of the body, other than the toes/feet, touch the floor, this will be considered a “No-Rep.”

Push-ups (Scaled):

• Athlete starts with toes on the floor, hands on the floor with elbows locked and palms facing forward and shoulder and hip at the same height.
• Athlete must lower until chest touches a 2” riser (Abmat) placed between hands.
• Athlete must then press out and return to starting position with elbows locked and shoulder and hip at the same level.
• If any part of the body, other than the toes/feet, touch the floor, this will be considered a “No-Rep.”

Wall-Ball:

• Begins with athlete in a full standing position with knees and hips locked out and the med ball in the front rack position.
• Athlete must then perform a squat until hip crease is below the knee, stand up and throw the ball at the specified target height.
• Ball must contact the front face of the specified target height (10 ft. for men/9 ft. for ladies)

Workout#3: Hexx’d & Vexx’d

Female Pairs: AMRAP x 5 MINUTES of:

Ascending Ladder: 1, 2, 3, 4, 5, 6, 7…

• Jumping Trap Bar Deadlift RX / MSTR: (135/95)/ SCL: (95/65)
• Lateral Burpee Through Hex Bar

IMMEDIATELY INTO... 

Male Pairs: AMRAP x 5 MINUTES of:

Ascending Ladder: 1, 2, 3, 4, 5, 6, 7…

• Jumping Trap Bar Deadlift RX / MSTR: (135/95)/ SCL: (95/65)
• Lateral Burpee Through Hex Bar

**ONE MINUTE MANDATORY REST / WEIGHT CHANGE BY ATHLETES**

Female Pairs: AMRAP x 5 MINUTES of:

Ascending Ladder: 1, 2, 3, 4, 5, 6, 7…

• Trap Bar Deadlift RX/ MSTR: (275/185)/ SCL: (225/155)
• Lateral Burpee Through Hex Bar

IMMEDIATELY INTO…

Male Pairs: AMRAP x 5 MINUTES of:

Ascending Ladder: 1, 2, 3, 4, 5, 6, 7…

• Trap Bar Deadlift RX/ MSTR: (275/185)/ SCL: (225/155)
• Lateral Burpee Through Hex Bar

SCORE = TOTAL REPETITIONS

TIEBREAK = TOTAL REPETITION AFTER FIRST TWO ROUNDS (F/F and M/M)

WORKOUT OVERVIEW: 

• This workout will be 20 minutes (not including a one minute rest between intervals two and three;
• Each round will be five minutes;
• There will be two rounds per same sex pair (with males and females switching for every five minute interval);
• There will be a one minute rest / weight change between rounds two and three; 
• Teams are responsible for their own weight changes.
• TAG RULES apply for both partners AND for transition between pair 1 and pair 2.

MOVEMENT STANDARDS:

Jumping Hex Bar Deadlift:

• Hex bar starts on the floor. 
• Athlete stands while holding the handles of the hex bar, extending legs, hips and ankles with feet leaving the floor. 

Lateral Hex Bar Burpees: 

• Performed like a normal lateral burpee except the athlete must jump inside and out the hexagonal portion of the hex bar;
• RX must use a two foot take-off. Masters/Scaled has the option to step through bar;
• Non-working teammates may hold the bar in place while working teamate jumps or steps through bar.

WORKOUT #2: “Slaughterhouse”

Part A.) AMRAP x 24 MINUTES 

• 8 Bulgarian Heavy Bag Weighted Step-Overs (20'' Box) * 
• 8 Bulgarian Heavy Bag Ground to Overhead (Snatch or Clean and Jerk Permitted)
• 8 Bulgarian Heavy Bag Overhead Lunge**

RX: (60/45)/ MSTR: (60/45)/ SCL: (45/30)

*ALL DIVISIONS use a 20” box.

**RX: BHB Overhead Lunge/ MSTR & SCL: BHB Back Rack Lunge

SCORE - PART A = TOTAL REPETITIONS

TIEBREAK =TIME TO COMPLETE FIRST FOUR ROUNDS 

WORKOUT OVERVIEW:

• One team member will start on the rower. Three teammates will start on the AMRAP.
• At the start of the clock, the teammate on the rower (#1) will start rowing for calories. At the same time, the remaining teammates (#2, #3, and #4) will start on the AMRAP in a “follower the leader” format. 
• With teammate #1 rowing, teammate #2 does 8 weighted BHB step overs. Once he or she completes those, teammate #3 does 8 weighted BHB step overs. Once teammate #3 completes the BHB step overs, teammate #4 completes 8 BHB step overs.
• Then teammate #2 completes 8 BHB GTO, followed by teammate #3 completing 8 BHB GTO, and teammate #4 completing 8 BHB GTO.
• Then teammate #2 completes 8 BHB Overhead Lunges, followed by teammate #3 completing8 BHB Overhead Lunges, and teammate #4 completing 8 BHB Overhead Lunges (or BHB Back Rack Lunges).
• Once teammates #2, #3, and #4 complete one round of the AMRAP workout, teammate #2 takes over rowing. Teammate #3 restarts the AMRAP (with the BHB Step Overs), followed by teammate #4, and then teammate #1. 
• This order continues with the person starting the workout moving onto the rower after the workout completing and the person on the rower moving to the last in the order for 24 minutes. 

MOVEMENT STANDARDS:

Bulgarian Heavy Bag (BHB) Box Step-Overs:

• Athlete may hold BHB in any way above the waist.
• Athlete must then step on top of the box with both feet and step over to the opposite side, touching both feet to opposite side floor.
• There is no requirement for the athlete to open their hips on the top of the box or oneither side of the box.

Bulgarian Heavy Bag Ground-to-Overhead:

• It is required for the athlete to hold the BHB by either the “horns” or by the nylon straps (or a combination of both).
• BHB starts on the ground and ends overhead with elbows, knees, and hips locked out and bag behind the forearm/wrist (i.e. BHB must “turnover” the hands at some point from ground to overhead). The BHB must finish over or behind the head, not in front.
• Touch & go reps are permitted.
  Athletes may use a snatch or a clean & jerk to get the BHB from ground to overhead.
• Bulgarian Heavy Bag (BHB) Overhead Lunge: 
• Athlete must establish a starting overhead position (elbows, hips and knees locked with BHB over or behind head) 
• Once an athlete has achieved an overhead position, the athlete performs alternating lunges, touching the ground each time with the rear knee touching the floor and returning to a full standing upright position with both knees and hips extended.
• BHB cannot be resting on the back of the head during the OH lunges. Resting the BHB on the back of the head will result in a NO REP.

Bulgarian Heavy Bag Back Rack Lunge (Masters & Scaled):

• Athlete must establish a starting back rack position (elbows, hips and knees locked with BHB on the back of the shoulders). It is required that athletes hold on to “horns” or straps while performing lunges.
• Once an athlete has achieved a back rack position, the athlete performs alternating lunges, touching the ground each time with the rear knee touching the floor and returning to a full standing upright position with both knees and hips extended.
• In the case of NO REP, athlete must repeat the rep on the same leg before moving to the next rep. 

Rowing:

• During this workout, there will always be one competitor on the rower accruing calories.
• Monitors are operated by judges only. TOTAL calories will be recorded by the judge at the end of the 24 minute clock.
• Athletes may place their damper setting at desired level. 
• During the switch out on the rower, athletes performing BHB movements cannot start the next round until the person on the rower begins rowing.

WORKOUT #2: “Slaughterhouse”

Part B.) Row for Calories

While three teammates are performing Part A, one teammate will be rowing for max calories. 

SCORE = TOTAL CALORIES

WORKOUT OVERVIEW:

• One team member will start on the rower. Three teammates will start on the AMRAP.
• At the start of the clock, the teammate on the rower (#1) will start rowing for calories.
• At the same time, the remaining teammates (#2, #3, and #4) will start on the AMRAP in a “follower the leader” format. 
• With teammate #1 rowing, teammate #2 does 8 weighted BHB step overs. Once he or she completes those, teammate #3 does 8 weighted BHB step overs. Once teammate #3 completes the BHB step overs, teammate #4 completes 8 BHB step overs.
• Then teammate #2 completes 8 BHB GTO, followed by teammate #3 completing 8 BHB GTO, and teammate #4 completing 8 BHB GTO.
• Then teammate #2 completes 8 BHB Overhead Lunges, followed by teammate #3 completing8 BHB Overhead Lunges, and teammate #4 completing 8 BHB Overhead Lunges (or BHB Back Rack Lunges).
• Once teammates #2, #3, and #4 complete one round of the AMRAP workout, teammate #2 takes over rowing. Teammate #3 restarts the AMRAP (with the BHB Step Overs), followed by teammate #4, and then teammate #1. 
• This order continues with the person starting the workout moving onto the rower after the workout completing and the person on the rower moving to the last in the order for 24 minutes. 

MOVEMENT STANDARDS:

Rowing:

• During this workout, there will always be one competitor on the rower accruing calories.
• Monitors are operated by judges only. TOTAL calories will be recorded by the judge at the end of the 24 minute clock.
• Athletes may place their damper setting at desired level. 
• During the switch out on the rower, athletes performing BHB movements cannot start the next round until the person on the rower begins rowing.

Final Event: “Superiority Complex”

FOR TIME:

3 Deadlift (175/125)

3 Hang Squat Cleans (175/125)

3 Shoulder-to-Overhead (175/125)

3 Gymnastics Complex*

2 Deadlift (225/155)

2 Shoulder-to-Overhead (225/155)

2 Push Jerks (225/155)

2 Gymnastics Complex*

1 Deadlift (255/175)

1 Hang Squat Cleans (255/175)

1 Shoulder-to-Overhead (255/175)

1 Gymnastics Complex*

*Gymnastics Complex = 3 Toes-to-bar + 2 Chest-to-bar Pull-ups + 1 Muscle-up

SCORE: Total Time

**16 MINUTE CAP**

WORKOUT OVERVIEW:

• This workout will be performed one athlete at a time with teams switching between males and females. 
• It is up to the team which sex of athlete goes first.
• One athlete will complete the entire workout before switching to the next athlete.
• Barbell complexes must be performed without letting go of the barbell.
• Pull-up bar complexes may be performed broken. I.e. Athlete may come off the pull
• up bar at any time during the 3, 2, 1 complex.
• Weight increases on the barbell can be performed by any of the teammates not working out.
• Workout will be scored by TOTAL TIME or TOTAL REPS complete at 16 minute cap.

MOVEMENT STANDARDS:

Deadlift: 

• Bar starts on the floor. 
• Athlete must pick up weight to a full standing position with hips and knees locked out and the shoulder behind the bar. 
• NO BOUNCING BAR (indicated by bent elbows in eccentric phase of lift).

Hang Squat Clean:

• Bar starts in high hang position with knees and hips locked out with arms extended below shoulder.
• Athlete may lower bar as low as the knee before extension into the clean.
• Bar goes to the shoulder and athlete performs a squat with hip crease passing below the knee.
• Athlete must stand and extend both the hips and knees with the bar still resting on the shoulders.

Shoulder-to-Overhead:

• Bar starts on shoulder.
• Athlete may use any form of shoulder to overhead including press, push press, push jerk or split jerk.
• Finishing position is arms locked with barbell slightly behind the ear of the athlete with feet recovered and knees and hips locked out

Toes-to-Bar: 

• Athlete starts in a full hang position with arms, hips and knees in a full extended position and feet behind the vertical plane of the pull-up bar.
• Feet must make physical contact with the pull-up bar simultaneously.

Chest-to-bar Pull-Up: 

• Athlete must start in a full hanging position with arms, hips & knees in a fully extended position. Feet must break the vertical plane of the pull-up bar at the beginning of each rep. 
• Chest must make physical contact with the pull-up bar somewhere below the clavicle.

Bar Muscle-up:

• Athlete must start in a full hanging position with arms, hips & knees in a fully extended position. Feet must break the vertical plane of the pull-up bar at the beginning of each rep. 
• Rep ends with athlete in support with arms fully extended. NO GYMNASTICS KIPS (feet over horizontal plane of the bar).

WORKOUT #4: “The Upside Down”

8 Min AMRAP (Per Same Sex Pairs, Alternating Rounds):

RX:

• 20 Goliath Rope Singles
• 10 American KB Swings → RX: (70/53)
• MAX STRICT Handstand Push Ups

MASTER:

• 20 Goliath Rope Singles
• 10 American KB Swings → MSTR: (70/53)
• MAX STRICT Handstand Push Ups with 2” Riser (Abmat)

SCALED:

• 20 Goliath Rope Singles
• 10 American KB Swings → SCL: (53/35)
• 2 Wall Climbs

*RX: Strict HSPU/ MSTR: Strict HSPU w/ 2” Riser (Abmat)/ SCL: 2 Wall Climbs

IMMEDIATELY INTO… 

2 Min MAX Thrusters - RX: (145 / 105) / MSTR & SCL: (115 / 75)

SCORE:

• RX/MSTR: TOTAL HSPUs + TOTAL THRUSTERS
• SCALED: TOTAL REPS + TOTAL THRUSTERS
• TIE BREAK: TOTAL THRUSTERS

WORKOUT OVERVIEW:

• This workout will be performed in same sex pairs.
• It will start with female athletes first.
• When the clock begins, female athlete #1 will compete 20 Goliath Rope Single, 10 American KB Swings, and:
  
  • MAX STRICT HANDSTAND PUSH UPS (RX); or
  • MAX STRICT HANDSTAND PUSH UPS TO 2’’ RISER (MASTERS); or
  • Two Wall Climbs
• Female athlete #1 will then TAG female athlete #2 who will then go onto complete the movements. 
• Athletes will continue to alternate rounds for EIGHT minutes.
• At the EIGHT minute mark, athletes will have TWO minutes to complete as many reps as possible of thrusters. Athletes may break this up however they would like. 
• At the 10 minute mark, the male/male pairs will begin on the AMRAP and complete the workout as written above. 

MOVEMENT STANDARDS:    

Goliath Rope Singles: 

• Athlete rotates rope around and jumps over the rope once for each rotation.
• Athlete must hold the black shrink wrap at the end of the Goliath rope above the colored tape applied to the handle. I.e No “choking up” on the rope.

American Kettlebell Swings:

• Kettlebell starts on the floor.
• Athlete may start the set of swings directly from the floor by pulling the bell back between the legs to a point where the bell passes between and behind the heels.
• Kettlebell finishes above the head with arms, hips and knees extended and kettlebell inverted with bottom of kettlebell pointed toward the ceiling.

Strict Handstand Push Ups (RX AND MASTERS):

• Athlete must kick up onto a wall and establish a handstand with arms locked out and HEELS ONLY against the wall. 
• After handstand is established, athlete must receive an audible “START” command.
• The athlete then lowers head until it contacts the floor or riser (Masters Only) and then presses out to a locked out position with both heels in contact with the wall.
• If heels come off the wall before elbow lockout is achieved, this will be considered a NO REP.
• No kipping allowed or any movement that uses momentum to propel athlete upward. Any movement pattern that appears to create momentum for the athlete will be considered a no-rep.
• This is a MAX REP SET. The start of the set will be marked when
  the athlete has established a handstand position with arms locked out and heels against the wall and receive a “START” command from their judge. 
• Once those two things have occurred, if the athlete comes off the wall, their set is over and then, following a tag of the hand, their partner must start their round.
• All athletes must at least establish a handstand and receive a start command from their judge before they can tag their partner for the next round.
• A “no-rep” does not mean the set is over.
• During performance of handstand push-up, palm of hand must be inside 24" x 36” tape square.

Wall Climb (SCALED): 

• Each lane will have tape lines to designate the start/finish line for male/female athletes.
• For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches.
• This first line will be the start and finish line for each repetition. A second line will be 10 inches of space between the tape’s far edge and the wall. 
  Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. 
• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).
• At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line.
• On the descent, the feet must remain on the wall until both hands are touching the first line.
• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.

Thrusters:

• Barbell starts on the floor. 
• Athlete cleans the bar to the front rack position.
• Athlete must then perform a front squat with hip creases passing below the knees.
• Athlete then drives up out of squat and performs push press with the barbell (no push jerks).
• Barbell finishes overhead, behind the ears, with elbows, hips and knees locked out.
• First rep may be a “squat clean.”