SOUTHSIDE SUMMER SHOWDOWN 2025

"APPETITE FOR DESTRUCTION"

3 MINUTE CLOCK

20/15 Calorie Ski

30 Toes To Bar

MAX reps Synchro Sandbag Cleans 150/100

*This floater must be completed before event 2. If you do not complete this before event 2, it will result in a ZERO score*

 Both athletes will be standing tall on their own ski ERGs. At 3, 2, 1, GO, Both athletes will accumulate their designated calories for males and females. Once both athletes complete their calories, one athlete may proceed to the rig to begin the 30 toes to bar. Teams may divide reps as desired. Only one athlete at a minimum is required to completed the toes to bar reps. Once complete, teams will complete as many synchronized sandbag cleans in the remaining 3 minutes. 

Ski Calories- Teams will have 2 ski ERGs and males and females will have their own ski ERG. Teams will accumulate ski calories at the same time. If one partner is complete before the other, they must remain on their ski ERG until their partner is complete. 

Toes To Bar- The movement begins from the hang position on the pull up rig with the legs extended and feet reach behind the hips. Both feet must make contact with the pull up bar at the same time in order for the rep to be complete. One partner at a minimum must complete the total reps. Teams may switch as frequent as they would like. Only one partner is allowed to be on the pull up bar at a time. 

Synchro sandbag cleans- This movement begins with the bag on the ground. For one rep to be complete, both partners must bring their designated bag for male/ females to the shoulder and display control at the top of the shoulder with hips and knees reaching full extension and one hand releasing from the bag. The bags do not need to be brought to the shoulder at the same time, however, if one partner brings their bag to the shoulder first, they must wait for the other partner to reach the same position in order for the rep to count. 

"AXL ROSE"

Floater

AMRAP 2 MIN

MAX Distance Wreckbag Lunge in 20' increments 50/35

*Every switch teams must complete 3 synchro Wreckbag squats

*This floater must be complete before the final heat of event 3*

Flow of the Workout- Teams may begin with the wreckbag already loaded onto the back in a backrack position. At 3-2-1-GO, One athlete will begin accumulating distance by lunging to the designated 20' tape line. Teams may switch at any point, but before the new athlete begins the lunge, Both partners will complete 3 synchro squats with the bag remaining on the shoulders. While one partner is lunging, the other may walk alongside the working partner. 

1 rep will be accredited when an athlete successful completes a 20' segment. During the accumulation of the lunge distance, Lunging must occur by stepping forward into lunge steps and passing through a full standing position at some point before stepping into the next step. Teams are only allowed to switch on either end of the 20' segment.

"PARADISE CITY"

FOR TIME

11 MIN TIME CAP

800 Meter Run

40 Med ball Step Overs 20/14, 24"

40 Synchro Wallballs 20/14, 10'/9'

50 Calorie Assault Bike

At the start of the event, teams will be lined up at the start line. At 3, 2, 1, GO, teams will begin their run. Once complete, they will begin the step overs, then onto the synchro wallballs and finish with the 50 calorie bike.

800 meter run- Teams will begin in a mass start within their division and heat at the start line. Both partners will run 400 meters out. At the turn around point, teams will collect a rope. Both partners must hold the rope while they run. The ropes will be turned to their lane to begin the next movement. 

Med Ball Step Overs- The movement begins with one athlete standing on one side of the box, facing or parrallel to the box while holding the med ball, 20lbs for males and 14 for females. The med ball may be held in any position but is not allowed to make contact with the box during the step over. Both feet must make contact with the top of the box before either foot makes contact with the floor on the other side of the box. Non-working partner MUST hold their med ball while the other partner completes the movement.

Synchro Wallballs- Athletes may begin the wallball with asquat clean. Before throwing the ball to the designated heifght of the target, athletes must pass through the bottom of a full depth squat. The synchronization of the movement is when both of the partners' med balls make contact with the targets simultaneously. If one athlete does not show full depth of a squat before throwing the ball into the air, this will result in a "no rep." 

Assault Bike Calories- teams will accumulate bike calories to end the workout. Teams may switch as frequent as they would like until the designated bike calories are accumulated. non-working partner may be near the working partner for quick transition. 

SWEET CHILD O' MINE

8 MINUTE CLOCK

1 REP MAX HANG CLUSTER

At the start of 3,2,1, GO, teams will have 8 minutes for both athletes to establish a 1 rep max hang cluster. Teams can have as many attempts within the 8 minute clock. Teams may alternate attempts as many times as they would like. One 45lb barbell will be available for the males, and one 35lb barbell will be available for the females. Females are Permitted to use the males 45lb barbell, but males are NOT permitted to use the females 35lb barbell. Teams may load and unload the barbell as frequent as they choose.

Hang Cluster- The hang cluster begins by deadlifting the barbell to establish the hang position. From this position, Athletes must complete a full depth squat clean and pass through the bottom of a squat before initiating a press to overhead. A hang power clean into a front squat is not permitted. A re-dip in the knees (or jerk) to establish the overhead position is not permitted. The press to overhead must be completed in one fluid motion from the hang squat clean.

"WELCOME TO THE JUNGLE"

8 MINUTE CLOCK

-40 Cal Row buy in-

5 Synchro Hang Snatches 95/65

5 Lateral Burpees Over Bar

20 Double Unders

At the start of 3,2,1, GO, One athlete will begin on the calorie row buy-in. Athletes may switch as often as they would like until the designated number of calories is complete. Once complete, both athletes will complete 5 synchro hang snatches. From there the lateral burpees over the bar and the double unders may be split however teams may like.  At the completion of the Double unders, Teams will go back to the Synchro Hang Snatches and continue onto the AMRAP in that order. 

Synchro Hang Snatches- Both athletes initiate this movement by completing a deadlift to establish a hang position. Utilizing hip extension, athletes will move the barbell overhead in one fluid motion. the synchronization is only at the top of the movement with the barbell overhead, hips, knees and ankles are in line indicating full extension at the top. Athletes will accumulate repetitions only from the hang position. If the barbell is released, both athletes must re-establish the hang position before accumulating repetitons. 

Lateral Burpees over the bar- The movement begins facing parallel to the barbell. From here, a repetition is complete when the designated athlete must meet chest and thighs to the ground then getting up and both feet are establish on the other side of the barbell. Stepping or jumping is authorized over the barbell. 

Double Unders- A repetition is complete when the athlete jumps into the air to allow 2 revolutions of the jump rope to pass through before the feet are established back to the surface of the ground.