1 DESCRIPTION:

Every 3min x 3 rounds: 60sec window: 3 clean and jerks 

- Do not need to be TNG, can be spread over the min 
- Only 3 attempts allowed
- Weight must remain the same for all 3 lifts within the minute 
- Third attempt must start anytime within the min. Starting at 0:59sec lift off will         count
- Weight on barbell CANNOT go down as rounds progress (can stay the same)

SCORE EACH ROUND: is total kg lifted over 3 lifts. If you only make 2 lifts for that round, the combined weight of those 2 lifts will be your score for that round. 

FINAL WORKOUT SCORE: total kg’s lifted in your HIGHEST SINGLE ROUND, male and female kg’s combined.
Scores can come from different rounds male/female. Eg. If females highest = ROUND 2, Male highest = ROUND 3. Those will be the chosen rounds to create combined total.

0:00-1:00sec - female (1st lifting block) 3 clean and Jerks

1:30-2:30sec - male (1st lifting block) 3 Clean and Jerks

3:00-4:00sec - female (2nd lifting block) 3 clean and Jerks

4:30-5:30sec - male (2nd lifting block) 3 clean and Jerks

6:00-7:00sec - female (3rd lifting block) 3 clean and Jerks

7:30-8:30sec - male (3rd lifting block) 3 clean and Jerks

2 FLOW: 3,2,1, go… 

The female athlete will have a 60sec window to complete 3 clean and jerks. These reps do not have to be TNG, can be performed any time in the min. The athlete will only get 3 attempts, the weight must remain the same for all 3 lifts. If the last lift begins at 0:59sec it will still count even if completed outside the 60sec. Once the 1:00min hits no more lifts allowed for that min. 

At the 1:30sec the male will complete hit fist 60sec window to complete 3 clean and jerks in the same fashion. 

A new round will start every 3min for 3 rounds. The weight on the barbell cannot decrease, the opening weight is as low as the barbell may go. If a lifter only makes 2 of the 3 lifts, their score for that round is the combined load of those 2 lifts. 

Scoring will be the combined total kg’s of each lifters own HIGHEST SINGLE ROUND.

3 MOVEMENT STANDARDS: 

The barbell starts on the floor, the athlete may power clean or squat clean the barbell, the athlete may get the bar over head with a split jerk, push jerk, or push press. The barbell must finish with knees, hips, elbows fully extended, barbell over head. If an athlete misses the jerk but re-racks the lift, they may try again. If the bar falls back to the hang or the floor that lift is a no rep. 

DESCRIPTION: 
9min AMRAP:  
21 single arm DB thruster 22.5/15kg 
21 T2B 
15 box jump over 24/20” 
15 pull up 
9 single arm devil press 22.5/15kg 
9 C2B pull ups 

*All movements synchronised 

FLOW: 

3,2,1 go.. Both athletes will complete 21 single arm DB thrusters (can swap arms when ever they choose). Once 21 reps are complete they will move onto 21 T2B, athletes will then move to 15 box jump overs, 15 pull ups, 9 SA devil press, and finishing with 9 C2B pull ups. All movement must be synchronised begging to end. If athletes finish a full round before time is up they will start back at the 21 SA DB thrusters for round 2. 

MOVEMENT STANDARDS: 

DB thruster - both athletes must be at the bottom of the squat with hips below parallel of knees at the same time, they must also be in synch at the top of the press with knees, hips, elbow fully extended, Dumbell over head. The opposite hand may not touch the Dumbbell at any point during the movement, the opposite hand may not touch the athletes leg for support. 

T2B - both athletes start from a hang position feet off ground, both athletes feet must pass behind the frontal plane of the pull up bar at the bottom of the movement and must contact the bar at the same time for the rep to count.

Box jump over - Both athletes must start each jump at the same time and be on the top of the box at the same time. Standing up onto of the box is not required, the rep will count when both athletes hit the floor the other side the the box (may land at seperate times). 

Pull ups - both athletes start from a hang position elbows fully extended feet off ground, both athletes must have their chin must be over bar together before rep counts. If one athlete is holding the top position and the other then gets their chin over the bar this rep is good. Any grip is allowed. 

Devil press - both athletes must have their chest to the floor at the same time to begin each rep, the rep will count when both athletes have the dumbbell overhead knees, hips, elbow fully extended (they don’t have to be in synch between those two points). The Dumbbell must be taken from ground to overhead in one movement, if the dumbbell contacts the shoulder on the way up that will be a no rep. 

C2B pull ups -   both athletes start from a hang position elbow extended feet off the ground, both athletes must have their chest contact the bar at the same time for the rep to count. Any grip is allowed.  

DESCRIPTION: 

6 rounds for time: (3 rounds each, you go I go)
10/7 cal bike 
10 hang clean 50/35kg 
10 bar facing burpee

9min CAP 

FLOW -

3,2,1, go… Partner 1 will complete a full round of 10/7 (male/female) calories on the Echo bike, 10 hang power cleans @ 60/40kg and 10 bar facing burpees. P1 will immediately run back and tag partner 2 for them to start their full round. This sequence will continue until each athlete has completed 3 full rounds each. The echo bike must be reset to 0 cal at the begging of each athletes round. Partners may adjust the seat height and reset cals to 0 while their partner is completing their round. 

MOVEMENT STANDARD 

Bike - starts at 0, must show desired cals before athletes gets off the bike. Male 10 cals / Female 7 cals.  Bike must be reset to 0 before each athlete gets on for every set 

Hang power cleans - The athlete must deadlift the bar to a fully extended hip and then lower the bar to the hang position for their first rep. Cleans from the hight hang (hip crease position) will be allowed. The bar must land in front rack with elbows forward of the bar, knees and hips fully extended at the top of each rep. If the athlete cleans the first rep from the ground that rep will not count. Hang muscle cleans are allow. 

Bar facing burpee - chest must touch the floor, athlete must remain perpendicular to the barbell. 1 foot take off is allowed. Rep is counted when both feet his the ground the opposite side of the barbell. 

1 DESCRIPTION:

Every 3min x 3 rounds: 60sec window: 3 Squat Snatches

- Do not need to be TNG, can be spread over the min 
- Only 3 attempts allowed
- Weight must remain the same for all 3 lifts within the minute 
- Third attempt must start anytime within the min. Starting at 0:59sec lift off will count
- Weight on barbell CANNOT go down as rounds progress (can remain the same)

SCORE EACH ROUND: is total kg lifted over 3 lifts. If you only make 2 lifts for that round, the combined weight of those 2 lifts will be your score for that round. 

FINAL WORKOUT SCORE: total kg’s lifted in your HIGHEST SINGLE ROUND, male and female kg’s combined. Scores can come from different rounds male/female. Eg. If females highest = ROUND 2, Male highest = ROUND 3. Those will be the chosen rounds to create combined total.

0:00-1:00sec - female (1st lifting block) 3 Squat snatches 

1:30-2:30sec - male (1st lifting block) 3 Squat snatches

3:00-4:00sec - female (2nd lifting block) 3 Squat snatches 

4:30-5:30sec - male (2nd lifting block) 3 Squat snatches

6:00-7:00sec - female (3rd lifting block) 3 Squat snatches

7:30-8:30sec - male (3rd lifting block) 3 Squat snatches

FLOW: 3,2,1, go… 

The female athlete will have a 60sec window to complete 3 Squat Snatches. These reps do not have to be TNG, can be performed any time in the min. The athlete will only get 3 attempts, the weight must remain the same for all 3 lifts. If the last lift begins at 0:59sec it will still count even if completed outside the 60sec. Once the 1:00min hits no more lifts allowed for that min. At the 1:30sec the male will complete hit fist 60sec window to complete 3 Squat Snatches in the same fashion. A new round will start every 3min for 3 rounds. The weight on the barbell cannot decrease, the opening weight is as low as the barbell may go. If a lifter only makes 2 of the 3 lifts, their score for that round is the combined load of those 2 lifts. 

Scoring will be the combined total kg’s of each lifters own HIGHEST SINGLE ROUND.

MOVEMENT STANDARDS: 

The barbell starts on the floor, the athlete must snatch the barbell over head in one movement without touching the body, The athletes hip crease MUST pass below their knee followed by standing to full extended knees, hips, and shoulders with the barbell over head. The movement must be performed in one fluid motion continuing down under the barbell after the initial pull. If an athlete power snatches the bar, resets and then over head squats, the rep will NOT count. If any part of the athlete other than their feet touch the ground the rep will not count (knee). 

DESCRIPTION:  

10min AMRAP: 

40 synchro alt. DB snatch 22.5/15kg 

30 synchro  T2B 

20 synchro burpee box complete jump over 24/20”

5 legless rope climb 

AMRAP rope climbs remaining time 10min 

*Rope climbs not synchro, are split between parnters.

FLOW: 

3,2,1, go… Both athletes will move to the DB and work through 40 synchronised alt. DB Snatches, they will move to the pull up bar and work through 30 synchronised T2B, they will move to the boxes work through 20 synchronised burpee complete box jump overs. The athletes will then work through 5 legless rope climbs, they will then move into max rope climbs in remaining time of 10min. 

Rope climbs are not synchronies, reps are split between the pair. Each partner must do a minimum of 2 legless rope climbs. 

MOVEMENT STANDARDS: 

Synchronised  alt. DB snatches - 22.5kg males, 15kg females. The movement starts with both heads of the dumbbells on the ground, DB’s are pulled over head in one movement without contacting the body, rep is finished with knees, hips, elbow fully extended, DB over head. Athletes may swap hands any where they like on the way down. Both heads of the DB must touch the ground every rep. The non working hand cannot be resting on the athletes opposite leg. 

Synchronised  T2B - both athletes start from a hang position, both athletes feet must pass behind the vertical plane of the bar at the bottom of the movement and must contact the bar at the same time for the rep to count.

Synchronised  Burpee box complete jump overs - Both athletes chest must be on the ground at the same time at the begging of each rep, athletes must jump with two feet and completely clear the box landing the other side. If either athletes lands onto of the box that will be a no rep, if athletes feet go around the box that will no rep. 

Legless rope climbs - Athletes must climb up the rope without the assistance of their feet on the rope. The athletes must touch the steel bracket attached to the rope at the top of the rope (before they can use their feet for assistance), they may use their feet to descend back down the rope. Each athlete must complete a minimum of 2 reps for the legless rope climbs to progress through this movement. 

Rope climbs - Athletes must climb up the rope and may use their legs for assistance. The rep counts when the athlete touches the mental pole climp at the top of the rope. 

DESCRIPTION: 

6 rounds for time (3 rounds each - round for round) 

12/9 cal bike 

8 thrusters 50/35kg

5 Wall walks 

9min time cap.

FLOW:

3,2,1, go… Partner 1 will complete a full round of 12/9 (male/female) calories on the Echo bike, 8 Thrusters @ 50/35kg and 5 wall walks. P1 will immediately run back and tag partner 2 for them to start their full round. This sequence will continue until both athlete have completed 3 full rounds each. This workout has a 9min time cap. 

MOVEMENT STANDARDS: 

Echo bike must be reset to 0 cal at the begging of each athletes round. Partners may adjust the seat height and reset cals to 0 while their partner is completing their round. The desired number of calories must show up on the screen before the athlete can get off the bike  

Thrusters - First rep can be squat cleaned, hips must get bellow parallel of knees in the bottom of the squat, and full extension of hips, knees, elbows with barbell over head at the top of each rep. 

Wall walk - Athletes must begin each rep at the bottom of the push up position, chest on the floor, hands in front of the taped line (1.5m from wall), both feet must be off the ground before athletes can start walking hands back towards wall. Both hands must touch the tape 25cm from wall at top of movement. Both hands must return in front of the 1.5m line before feet can touch the ground. Athletes must start each rep with their chest on the ground. Final rep doest not need chest to touch ground. 

Final time is counted when P2 runs back and tags P1 after completion of their 3rd and final round. If athletes do not finish in time cap, score will be reps complete at 9min.

1 DESCRIPTION:  

6 rounds for time: (3 rounds each, round for round) 
8/6 cal bike 
12 Deadlifts 50/35kg 
10 lateral burpee over bar

9min CAP 

2 FLOW: 

3,2,1, go… Partner 1 will complete a full round of 8/6 (male/female) calories on the Echo bike, 12 deadlifts @ 50/35kg and 10 lateral burpee over bar. P1 will immediately run back and tag partner 2 for them to start their full round. This sequence will continue until each athlete has completed 3 full rounds each. The echo bike must be reset to 0 cal at the begging of each athletes round. Partners may adjust the seat height and reset cals to 0 while their partner is completing their round. 

3 MOVEMENT STANDARDS: 

Bike - starts at 0, must show desired cals before athletes gets off the bike. Male 8 cals / Female 6 cals. Bike must be reset to 0 before each athlete gets on for every set

Deadlift - barbell starts on ground, lifted to full hip extension at the top back to the ground every rep. 

Lateral burpee over bar - Chest must make contact with the floor, athletes jump or step laterally over the bar, do not need to fully stand up. Each rep finishes when the athletes feet hit the ground the opposite side of the barbell. 

1. DESCRIPTION:

For max load - 
Every 2min x 3 rounds: 1 rep of barbell complex: 1 Hang power clean + 1 Front Squat + 1 Shoulder to over head 

*Score is the combined male and female weight, of each athletes heaviest single complex over the three rounds. 

2. FLOW:

3,2,1, go… At 0:00 the female will have a 60sec window and a single attempt at her complex. At the one minute mark the male will have a 60sec window for his single attempt at the barbell complex. This cycle will repeat for 3 rounds. 

0:00 - Female lift
1:00 - Male lift 
2:00 - Female lift
3:00 - Male lift 
4:00 - Female lift
5:00 - Male lift 

3 MOVEMENT STANDARDS: 

The barbell must be deadlifted to a fully extended hip before descending for the hang power clean, the hang power clean must be caught with the hips above parallel of the knees, once cleaned the athlete must perform a front squat with hips getting below parallel of knees at the bottom of the squat, they athlete may get the bar over head with any movement they like (push press push jerk, split jerk) The shoulder to over head must finish with the barbell over head, knees, hips, elbows fully extended. If the athlete misses the overhead but re-racks the bar, they may attempt the overhead portion again. If the barbell falls below the shoulders the complex is over.

If the athlete drops the bar at any point during the complex that will be a no rep. Only one attempt per lifting window.  

1 DESCRIPTION:  
8min AMRAP:  
40 synchronised hanging knee raise 
30 Synchronised 2 hand single DB clean 22.5/15kg 
20 Synchronised Goblet Squat 22.5/15kg 
10 Synchronised Inch worms 

*Score is total reps complete at 8min 

2 FLOW: 
3,2,1, go… Both athletes will start their 40 hanging knee raisers, once complete they will move forward into 30 single DB cleans, then move into their 20 DB goblet squats, finishing the round with 10 inchworms. All movements are synchronised throughout this entire workout. If athletes finish 1 full round before 8min, they will move back and start round 2 on 40 hanging knee raisers.

3 MOVEMENT STANDARDS: 
Synchronised hanging knee raises - both athletes start hanging from the bar, both athletes feet must pass behind the frontal plane of the bar at the bottom of the movement, and both athletes knees must break parallel above hip crease at the top of the movement. Athletes must hit both ends of the movement together. 

Synchronised 2 hand single DB clean Male weight 22.5, female weight 15kg, the top head of the dumbbell muscle touch the floor at the same time, the dumbbells must be pulled up and touch either shoulder with elbows through at the top of each rep. Athletes will use two hands to grip the single dumbbell. 

Synchronised Goblet Squat male 22.5 female 15kg, both athletes start at the top of the squat, dumb held in-front of the body can be held vertically or horizontally, dumbbell cannot rest on athletes shoulder. Both athletes must hit fully depth hips below knees at the same time, and start the following rep at the top of the squat together. 

Synchronised inch worm with push up - both athletes start standing up at the same time, they will then walk there hands out perform one push up/ knee push up, chest must be on the floor at the same time, athletes will then walk hands back returning to the start position where they will stand hips fully extended at the same time before beginning their next rep. (knee push up is allowed)