Summer Slam 2025

"Every Rep You Take"

AMRAP 18

80 double unders

40 DB Snatch

20 calorie echo bike

Every 3:00

10 HPSU

Starting with HSPU

Intermediate: 50/35

Scaled: 35/25; 2 Wall Walks; Single Unders

Workout Flow

You may divide reps anyway in this workout.The workout will begin with both athletes behind the start line. At the call of go, both athletes will proceed to the box at the wall to complete 10 HSPU (2 Wall Walks). After completing the final HSPU rep, both athletes must be in the box with their jump ropes before they begin working through the double unders (single unders). Once 80 total double unders are completed, both athletes will proceed to the box with your dumbbells. Once 40 dumbbell snatches are completed, both athletes will move to the box with the echo bike and complete 20 cals. When the 20 cals are completed, you will proceed back to the double unders. When you get to the 3:00, 6:00 etc mark, both athletes must be back in the HSPU box before completing reps. 

Movement Standards

Double unders - Rope must clearly pass under the athletes feet twice.

Single unders - Rope must clearly pass under the athletes feet once.

Dumbbell Snatch - Both heads of the dumbbell must begin on the floor. The rep is completed when the athlete reaches full lockout overhead with full extension of the hips and knees. There is no requirement to alternate hands each time, athletes may alternate hands as they see fit. 

Echo Bike - Judge will reset the echo cals each round. You will not need to touch the monitor.

Handstand Push Ups - We will provide mats for the HSPU with a 30" tape line 10" from the wall. The arms must be fully extended and in line with the body before the athlete may descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Kipping is allowed.

Wall walks - 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 (55" women, 60" women). Both hands must remain on the tape until both feet are on the wall. 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.

Final

"Every Rep You Take"

15:00 Clock

Part A

For time:

30-20-10

Thrusters

Pull-Ups

Part B

For Max Load:

Squat Clean + Hang Squat Clean

Intermediate weight: 115/85

Scaled weight: 95/65; Ring Rows

Workout flow:

At the start of the workout, Athlete A will advance and begin the thrusters. Athlete B will wait behind the start line until Athlete A is ready to switch. You may divide reps anyway for Part A. For all part of the workout, you will have to tag in and out with your partner at the start line. After the completion of the final pull-up, you will have your part A score. The remainder of the 15:00 window will be dedicated to established a one rep max of the barbell complex. Partners may help each other change weights, but while your partner is lifting you must be behind the start line. Your score for Part B is total weight moved between you and your partner. Tiebreak for each part is the score for the other part, respectively. 

Stardards:

Thuster - starts with the barbell in the front rack position, followed by a full-depth squat where the hip crease passes below the knees. The movement finishes overhead, ending with the arms fully locked out, barbell over the middle of the body, hips and knees fully extended.

Pull-ups - start from a dead hang with arms fully extended and feet off the ground. The rep is complete when the chin clearly passes above the height of the bar. Kipping and butterfly styles are allowed.

Ring rows- feet will remain on a line set under the connection point of the rings. Athlete must begin each rep with arms fully extended and each rep finishes when the rep touches the athlete's chest. 

Squat clean - starts on the floor and finishes in the front rack position. Athlete must pass through a full squat (hip crease below the knee) at some point in the lift. A power clean followed by a squat is allowed.

Hang squat clean - athlete must start holding the bar with full extension of the hips and knees. Athlete must pass through a full squat (hip crease below the knee) at some point in the lift. A power clean followed by a squat is allowed.

"Every Rep You Take"

15:00 Clock

Part A

For time:

30-20-10

Thrusters

Pull-Ups

Part B

For Max Load:

Squat Clean + Hang Squat Clean

Intermediate weight: 115/85

Scaled weight: 95/65; Ring Rows

Workout flow:

At the start of the workout, Athlete A will advance and begin the thrusters. Athlete B will wait behind the start line until Athlete A is ready to switch. You may divide reps anyway for Part A. For all part of the workout, you will have to tag in and out with your partner at the start line. After the completion of the final pull-up, you will have your part A score. The remainder of the 15:00 window will be dedicated to established a one rep max of the barbell complex. Partners may help each other change weights, but while your partner is lifting you must be behind the start line. Your score for Part B is total weight moved between you and your partner. Tiebreak for each part is the score for the other part, respectively. 

Stardards:

Thuster - starts with the barbell in the front rack position, followed by a full-depth squat where the hip crease passes below the knees. The movement finishes overhead, ending with the arms fully locked out, barbell over the middle of the body, hips and knees fully extended.

Pull-ups - start from a dead hang with arms fully extended and feet off the ground. The rep is complete when the chin clearly passes above the height of the bar. Kipping and butterfly styles are allowed.

Ring rows- feet will remain on a line set under the connection point of the rings. Athlete must begin each rep with arms fully extended and each rep finishes when the rep touches the athlete's chest. 

Squat clean - starts on the floor and finishes in the front rack position. Athlete must pass through a full squat (hip crease below the knee) at some point in the lift. A power clean followed by a squat is allowed.

Hang squat clean - athlete must start holding the bar with full extension of the hips and knees. Athlete must pass through a full squat (hip crease below the knee) at some point in the lift. A power clean followed by a squat is allowed.

"Let Me Blow Your Quad"

3 Rounds

2:00 on/2:00 off

30 Synchro Wall Balls

Max Synchro Burpee Box Jump Overs (24"/20")

Intermediate: 20/14 Wall Ball

Scaled: 14/10 Wall Ball; Step Overs

Workout Flow

The workout will start with both athletes standing directly behind their wall ball. At the call of go, both athletes will begin their wall balls. There will be no synchro standard for the wall balls, but if one partner stops the other partner must stop. In other words, you will be doing the wall balls together, but you don't have to be in the bottom at the same exact time. After completing 30 wall balls, both partners will move onto the burpee box jump overs and complete as many as possible in remaining time. The synchro standard for the BBJO will be at the bottom of the burpee. If one partner gets to the bottom first, you must wait for your partner before completing the next rep. Each rep is counted when your feet hit the floor on the other side of the box. In order for a rep to be counted, it must be completed before time expires. 

Movement Standards

Synchro Wall Balls - There will be no synchro standard for the wall balls (e.g., you don't have to be in the bottom of the squat at the same time). However, you need to complete the wall balls together. So if you stop working, your partner must stop working as well. In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit a 9' target for women and 10' target for men.

Synchro Burpee Box Jump Overs - The burpee box jump-over starts with both athlete perpendicular to their box while touching their chest and thighs to the ground, and finishes with the athletes jumping over the box (24" for men, 20" for women). A two-foot takeoff is required, and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. If the athlete lands on the box, both feet must touch the box before stepping or jumping off. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box. The "synchro" is at the bottom of the burpee.