Hybrid Cup 2024

12:00 Time Cap

The goal is to accumulate as many calories as possible as a team on:

- SkiErg
- BikeErg
- Rower

*Every 2:00, perform 6 reps of 3-person synchronized burpees to bar touch, then rotate machines after each set of burpees.

- Each team member must complete 2 rounds on each machine.
- Calories will be recorded every 2:00.
- Synchronization occurs at the bottom of the burpee (chest on the ground) and upon touching the bar (with both hands), maintaining the same standard across all divisions.

For time, with a 15-minute cap:

Complete the following sequence:
- 40 - 30 - 20 - 10 synchronized barbell thrusters (two-person sync)
- 100 - 80 - 60 - 40 double-unders (one person at a time)

* One person must hold a sandbag/D-ball in the front rack position at all times. A 5-burpee penalty applies to all team members if the sandbag/D-ball is dropped at any point during the workout.

Workout begins with the sandbag/D-ball in the front rack hold. Two people will start the thruster synchronization, matching at the top of the lift for the rep to count. Teams can break up the reps as desired, but the sandbag must remain off the ground and held in the front rack position (not on knees or shoulders) during transitions.

Once a set of thrusters is completed, only one person is required to perform the double-under set. Teams have the option to switch members as needed, with the sandbag remaining in a hold throughout. Follow the rep scheme (i.e., thrusters, double-unders, etc.) until the workout is completed.

Equipment:
Barbell + Sandbag/D-ball

Prescribed weights:
- Rx: 42.5/30kg barbell, 45/30kg sandbag/D-ball
- Intermediate: 35/25kg barbell, 30/20kg D-ball

12:00 EMOM to accumulate the heaviest total weight with a 1:00 on/3:00 off pattern.

Complex for maximum total weight:

1 clean + 1 front squat + 1 jerk

Buy-in of 9/7 cal assault bike calories before attempting a lift.

Order of lifters:

Minute 1/5/9: Partner A) Male

Minute 2/6/10: Partner B) Female

Minute 3/7/11: Partner C) Male

Minute 4/8/12: Rest

Each teammate has 1:00 to complete the buy-in calories and start each lift. After the 1:00 block, the next partner will proceed in the same manner, followed by the third. A rest minute follows the third lifter before the sequence repeats. Each teammate will perform three lifts in total. Teammates may change weights throughout or during the rest period. Note: for the lift to count, the lift only needs to be started (ie off the floor) before the minute is up. 

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12-minute AMRAP

Complete as many rounds as possible of the following:

3 - 6 - 9 - 12 - 15 - 18 etc.

- TTB
- Box jump over
- Dual DB devil press

This must be completed by two people in sync for all movements.

* One person resting.

3, 2, 1, Go! The workout will start with TTB, with two people completing synchronised TTB before moving on to synchronised box jump overs, then synchronised devil presses. Team members may swap out at any point, with one set of DBs for females and males. Males may use female DBs when the female is resting.

Rx

- Box 24
- DB 22/15kg

Intermediate

- Abmat sit-up
- Box 20"
- DB 17.5/12kg

Complete as quickly as possible, with a 5-minute cap:

30 Barbell snatches (2-person sync)

Rx:
Male/Female: 52.5/40kg

Intermediate:
Male/Female: 42.5/30kg

3, 2, 1, Go! Two athletes start and perform synchronized snatches from the floor to overhead lockout (synchronised at the top of the lockout). The bar must not touch the shoulders at any point during the lift. Teams may complete the repetitions in any sequence they choose. A male athlete may use the female's bar if the female needs to rest, but they must remain synchronised throughout.

A tie-break score in this workout is used to resolve ties in past and future workouts.