Friendsgiving 2023

Max unbroken effort of one of the following:

Ring Rows (1 point each)

Pull-ups (4 points each)

Chest-to-Bar Pull-ups (6 points each)

Bar Muscle-ups (12 points each)

Score is total points for team.

Rx Division: Minimum of 2 athletes do BMU. Ring rows not allowed.

Intermediate division: Minimum of 2 athletes do CTB PUs or BMU.

Maximum of 2 athletes allowed to do ring rows.

Beginner division: No minimum or maximum limits.

Each athlete will declare which one below they are doing and then attempt a max set of unbroken reps.
Ring Rows: 1 point each
Pull-ups: 4 points each
Chest-to-Bar Pull-ups: 6 points each
Bar Muscle-ups: 12 points each
Ring row standard will be bottom of rings at hip height and heels just past the rings.
Rx Division: At least 2 of you have to conquer those Bar Muscle-ups. No Ring Rows here!
Intermediate Division: At least 2 athletes should rock Chest-to-Bar Pull-ups or Bar Muscle-ups, but you can have 2 Ring Row champs if you want. It is not required to do ring rows.
Beginner Division: No limits, no worries. Just give it your best 'Friends' effort!
Score is the total points for your team.
Get ready to 'pivot' through these workouts and score big!

Female clean ladder: 75# up to 205#

Male clean ladder: 135# up to 315#

Teams of 3 (all females together first regardless of division, then all males together regardless of division) will go through the clean ladder, one team at a time. All three teammates will have 50 seconds to perform any style clean at each barbell. The rep must be COMPLETED by the end of the 50 seconds. There will be ten seconds to transition to the next bar.

Teammates may go in any order and perform as many attempts as needed. Once a teammate cannot perform a lift, they exit the ladder and the remaining athletes keep ascending.

Score is the total weight successfully lifted by each of the six teammates.

In pairs of M/F, three rounds of:

Wall Balls, 30/20#, 20/14#, 14/10# (reps)

Echo Bike (cals)

Burpee Box Jump Overs, 30/24", 24/20", 20/16" (synchro reps)

Sandbag Cleans, 150/100#, 100/60#, 60/40# (reps)

Rowing (cals)

Rest 1:00

In this workout titled "Friends Gone Bad," you will pair up M/F and each pair will start at different stations so all six teammates are working at the same time. Each pair will move their station to the next one in order as written after one minute. The clock does not reset or stop between exercises.
Each round is three minutes of work followed by one minute of rest where all athletes are resting at the same time. On the call of "rotate", the athletes must move to the next station immediately. One point is given for each rep, except on the bike and rower where each calorie is one point. Teams will rotate through all 3 stations a total of 3 times. (11 minutes including rest)

Station 1:
Wall balls and Echo Bike

Teams may choose who does the wall balls and who does the bike. You may NOT switch within the 60 seconds, but you may switch after each round.

Station 2:
Synchro burpee box jump overs

Each teammate will have their own box. Synchro standard will be laying down on the floor at the same time on either side of the box. Step-ups will be allowed for Beginner division.

Station 3:
Sandbag cleans and Rowing

Sandbags will be taken from the floor to the top of the shoulder showing control. Similar to Station 1, teammates may not switch within the minute, but may switch after each round.

**Note: Each station will be counted as a separate workout. So Station 1 with all teammates’ results added up will count as its own workout. Same for Stations 2 and 3 respectively**

In pairs of M/F, three rounds of:

Wall Balls, 30/20#, 20/14#, 14/10# (reps)

Echo Bike (cals)

Burpee Box Jump Overs, 30/24", 24/20", 20/16" (synchro reps)

Sandbag Cleans, 150/100#, 100/60#, 60/40# (reps)

Rowing (cals)

Rest 1:00

In this workout titled "Friends Gone Bad," you will pair up M/F and each pair will start at different stations so all six teammates are working at the same time. Each pair will move their station to the next one in order as written after one minute. The clock does not reset or stop between exercises.
Each round is three minutes of work followed by one minute of rest where all athletes are resting at the same time. On the call of "rotate", the athletes must move to the next station immediately. One point is given for each rep, except on the bike and rower where each calorie is one point. Teams will rotate through all 3 stations a total of 3 times. (11 minutes including rest)

Station 1:
Wall balls and Echo Bike

Teams may choose who does the wall balls and who does the bike. You may NOT switch within the 60 seconds, but you may switch after each round.

Station 2:
Synchro burpee box jump overs

Each teammate will have their own box. Synchro standard will be laying down on the floor at the same time on either side of the box. Step-ups will be allowed for Beginner division.

Station 3:
Sandbag cleans and Rowing

Sandbags will be taken from the floor to the top of the shoulder showing control. Similar to Station 1, teammates may not switch within the minute, but may switch after each round.

**Note: Each station will be counted as a separate workout. So Station 1 with all teammates’ results added up will count as its own workout. Same for Stations 2 and 3 respectively**

In pairs of M/F, three rounds of:

Wall Balls, 30/20#, 20/14#, 14/10# (reps)

Echo Bike (cals)

Burpee Box Jump Overs, 30/24", 24/20", 20/16" (synchro reps)

Sandbag Cleans, 150/100#, 100/60#, 60/40# (reps)

Rowing (cals)

Rest 1:00

In this workout titled "Friends Gone Bad," you will pair up M/F and each pair will start at different stations so all six teammates are working at the same time. Each pair will move their station to the next one in order as written after one minute. The clock does not reset or stop between exercises.
Each round is three minutes of work followed by one minute of rest where all athletes are resting at the same time. On the call of "rotate", the athletes must move to the next station immediately. One point is given for each rep, except on the bike and rower where each calorie is one point. Teams will rotate through all 3 stations a total of 3 times. (11 minutes including rest)

Station 1:
Wall balls and Echo Bike

Teams may choose who does the wall balls and who does the bike. You may NOT switch within the 60 seconds, but you may switch after each round.

Station 2:
Synchro burpee box jump overs

Each teammate will have their own box. Synchro standard will be laying down on the floor at the same time on either side of the box. Step-ups will be allowed for Beginner division.

Station 3:
Sandbag cleans and Rowing

Sandbags will be taken from the floor to the top of the shoulder showing control. Similar to Station 1, teammates may not switch within the minute, but may switch after each round.

**Note: Each station will be counted as a separate workout. So Station 1 with all teammates’ results added up will count as its own workout. Same for Stations 2 and 3 respectively**

For time:

6 x 400m run

One athlete at a time will run 400m in any order you choose. All divisions will run the same distance.