The Bay Games 2020 (Online) - Teams

For time, complete the following in any order:

7,000-metre Row

300 Burpee Box Jump-overs**

F: 20 in

**Tiebreak: Time to complete the Burpee Box Jump-overs

Partners 1 & 2

For time, complete:

• 45 Slam-ball Slams (non working partner holds ball above head)
• 45 Double Dumbbell Bench Press (non working partner holds dumbbells touching chest)
• 45 Double Dumbbell Thrusters (non working partner holds dumbbells touching shoulders)

F: 10 kg / 15 kg

Partners 3 & 4

For time, complete:

20-15*-10

• Synchronised Slam-ball Slams*
• Synchronised Double Dumbbell Bench Press
• Synchronised Double Dumbbell Thrusters

F: 10 kg / 15 kg

*Tiebreak for overall team score: Completion of 15 Slam-ball Slams (Partners 3 & 4 workout only)

Note: Finishing time for both partner teams will be added together to determine the final team score

Workout Flow

0:00-4:00 minutes: One pair completes workout (A) and the other completes (B)

4:00-5:00 minutes: Pairs switch stations

5:00-9:00 minutes: Pairs complete opposite stations

Workout (A) 1 pair (M1/F1) completes, AMRAP in a ‘You Go, I Go’ format

Max Reps Double-Unders*

Workout (B) 1 pair (M2/F2) completes for time in a ‘You Go, I Go’ format

10-8-6**-4 AMRAP

Shoulder-to-overhead

F: 30/40/50/60/70-kg

*Teammates must switch each time they break/trip

**Tiebreak: When both teammates finish the first round of 6 Shoulder-to-Overhead

Note 1: In workout (B) each teammate must complete all reps in the ‘you go, I go’ format. Each teammate will complete all reps. Teammates must switch each time the barbell is dropped

Note 2: In workout B, if an athlete is unable to complete the required rep range at any given weight then neither athlete may advance. Handy hint… any athlete is permitted to perform reps as singles e.g. they can clean & jerk each rep if they choose to do so 

For time, complete:

M2/F2: Assumes Tandem Deadlift Hold*

M1/F1: Synchronised 60-metre Shuttle Sprint**

M2/F2: 12 Tandem Deadlifts - finishing in Tandem Deadlift Hold

M1/F1: Synchronised 20-metre Mixed Rack Kettlebell Lunge*** (10 metres out /10 metres back)

M2/F2: 12 Tandem Deadlifts - finishing in Tandem Deadlift Hold

M1/F1: Synchronised 60-metre Shuttle Sprint*

---------------- Change Pairing Assignments, Straight Into ----------------

M1/F1: Assumes Tandem Deadlift Hold*

M2/F2: Synchronised 60-metre Shuttle Sprint**

M1/F1: 12 Tandem Deadlifts - finishing in Tandem Deadlift Hold

M2/F2: Synchronised 20-metre Mixed Rack Kettlebell Lunge (10 metres out /10 metres back)

M1/F1: 12 Tandem Deadlifts - finishing in Tandem Deadlift Hold

M2/F2: Synchronised 60-metre Shuttle Sprint**

F: 80 kg / 12 kg

*Tandem Deadlift Hold - this means both athletes hold the barbell in the finishing position of a deadlift i.e. the hips and knees are fully extended with the shoulders behind the bar and hold that position

**Shuttle Sprint = (4 x 5-metre) + (4 x 10-metre)

***Tiebreak: Time to complete lunges for first pair

Workout Flow

The flow of this workout is as follows:

First pair starts in the isometric Deadlift position*

The timer starts

Mixed Pair #1 complete the synchronised sprints

Mixed Pair #2 then complete the deadlifts and remain at the top of the last lift

Mixed Pair #1 then complete the synchronised kettlebell lunges

Mixed Pair #2 then complete the deadlifts and remain at the top of the last lift

Mixed Pair #1 then complete the synchronised sprints

—————- Pairs Swap Roles —————-

Mixed Pair #1 start in the isometric Deadlift position*

Mixed Pair #1 complete the synchronised sprints etc… Until requirements are met

Penalties will apply if the tandem deadlift hold position is not held during the sprints or lunges. If the pair holding the barbell need to rest then both pairs must stop all activities until the tandem deadlift hold position is resumed.

On a 5-minute running clock, complete:

0:00 – 1:00: Max Calorie Ski (Partner 1)*

1:00 – 2:00: Max reps of Alternating Dumbbell Power Snatch (Partner 1)

1:00 – 2:00: Max Calorie Ski (Partner 2)*

2:00 – 3:00: Max reps of Alternating Dumbbell Power Snatch (Partner 2)

2:00 – 3:00: Max Calorie Ski (Partner 3)*

3:00 – 4:00: Max reps of Alternating Dumbbell Power Snatch (Partner 3)

3:00 – 4:00: Max Calorie Ski (Partner 4)*

4:00 – 5:00: Max reps of Alternating Dumbbell Power Snatch (Partner 4)

F: 15 kg

Score: Total reps of each added together (where 1 rep is equal to 1 calorie)

*Tiebreak: Total Team Calories