Rampage Christmas Throwdown

For Time: 9:00 CAP

Partner 1: 2 x 200' Shuttle Runs 
Partner 1 & 2: 2 x 200' Shuttle Runs
Partner 2: 2 x 200' Shuttle Runs

40 Double KB Front Rack Lunges (53's/35's)

Partner 1: 2 x 200' Shuttle Runs 
Partner 1 & 2: 2 x 200' Shuttle Runs
Partner 2: 2 x 200' Shuttle Runs

40 Double KB Thrusters (53's/35's)

Partner 1: 2 x 200' Shuttle Runs 
Partner 1 & 2: 2 x 200' Shuttle Runs
Partner 2: 2 x 200' Shuttle Runs

*The KB work may be performed one of two ways: 
- 1 person can hold both KB's and do the reps
- 2 people can hold 1 KB each and do the reps synchro. 

THE DETAILS:

This workout will be hosted outside in our back lot, dress accordingly. 

Each team will have a single starting mat with 2 KB's placed on it. 

There will be 2 cones and a line exactly 100' away from the starting mat. 

At 3,2,1, Go:

Partner 1 will run 4 shuttles
(100' Down + 100' Back = 1)
When Parnter 1 is completing their 2nd shuttle, Partner 2 will join them. 
Partner 2 is now running 4 shuttles, of which their first 2 are overlapping and synchro with their teammate. 

So it reads like this: 
P1: Run 2 shuttles
P1 & P2: Run 2 shuttles synchro
P2: Run 2 shuttles. 

Upon Partner 2's completion of their 4th shuttle run, the team will now complete 40 KB Front Rack Lunges* total, as a team. These are forward step and return lunges, not traveling, not reverse. 

The way this will work, is the team has 2 kettlebells, and they can choose to either have 1 partner hold both KB's and do the reps while the othe rests. Or they can each hold 1 KB and do synchro reps. Essentially, both KB's need to be in movement together for the rep to count, and it can either be by 1 person holding both or 2 people holding 1 each. 

You may switch back and forth between the two formats as needed (solo x 2 vs synchro x 1 ea). 

Upon completion of the 40 KB lunges, the partners will complete another 4 shuttle runs each in the same format as the first set. 

After the 2nd round of shuttles: 

The team now has 40 KB thrusters*, following the same format options as the lunges. 

Upon completion of the thrusters, the partners will complete another 4 shuttle runs each in the same format as the prior sets. 

When partner 2 finishes their final shuttle run, time is called. 

*For all KB Front rack work, the bottoms of the KB's are not allowed to rest on the shoulders with the handles pointing upwards, therefore shortening the range of motion by a significant difference. The face of the KB should be what is resting on the shoulders. 

For Time: 13:00 CAP

9 SYNCHRO DEVILS PRESS - RIGHT ARM
9 SYNCHRO DEVILS PRESS - LEFT ARM
18 BACKSQUATS (225/155)

7 SYNCHRO DEVILS PRESS - RIGHT ARM
7 SYNCHRO DEVILS PRESS - LEFT ARM
14 BACKSQUATS (255/175)

5 SYNCHRO DEVILS PRESS - RIGHT ARM
5 SYNCHRO DEVILS PRESS - LEFT ARM
10 BACKSQUATS (285/195)

3 SYNCHRO DEVILS PRESS - RIGHT ARM
3 SYNCHRO DEVILS PRESS - LEFT ARM
6 BACKSQUATS (315/215)

THE DETAILS

At the start of the workout, both athletes are on the starting mat. 

At "GO" athletes will go to their DB's.

The DB's will be placed beside each other, but athletes must be on opposite sides of the DB, both facing towards the center. 

The athletes are to perform their reps in synch, (at the same time), both using the same arm. A rep counts when both DB's are overhead at the same time. It does not matter which arm they start with, but they are not allowed to switch until all of the reps are complete. 

So on the round of 9, both athletes must complete all 9 reps with the same arm prior to switching to the other. 

A "clean & jerk" style rep is allowed, and although both partners do not have to do it the same, both DB's must synch-up overhead at the same time. 

Upon completion of the devils presses, one athlete moves to the loaded bar on a squat rack. 

The non-working partner must stand on the starting mat. This helps keep the competition floor clear for the judge, and in the event the partner bails the backsquat there is less people on the floor. 

Partners can switch whenever, and although a hand-tag is not required, the partner on the mat is not allowed off of the mat until the barbell is racked. 

If the bar is dropped onto the floor, both partners may help re-rack the bar. 

The judge is not allowed to help. 

No reps will be counted if the bar is stood up then dropped to the floor, even the final rep of the workout. Every successful rep must be racked. 

When the bacskquat reps for the given round are completed, both athletes will move back to their DB's to begin round 2. 

There is a tie break at the end of the 3rd barbell (men 285, women 195). 

The workout is complete when the final bar is finished, racked, and both athletes are standing on their starting mat.

For Time: 24:00 CAP

3 rounds:

*working 1 at a time*

Partner 1: Row 250/225m
Partner 2: 10 Power Cleans (155/105)

-switch-

3 rounds:

Partner 1: 10 Power Cleans
Partner 2: Row 250/225m

-into-

*working at the same time*

75 Burpees
100 Ball Slams (50/35)

-into-

3 rounds:

*working 1 at a time*

Partner 1: Row 250/225m
Partner 2: 10 Shoulder to Overhead (155/105)

-switch-

3 rounds:

Partner 1: 10 Shoulder to Overhead
Partner 2: Row 250/225m

THE DETAILS: 

Athletes will begin on their start mat. 

At 3,2,1..GO, Partner 1 will get on the rower and begin their row. 250m for men, 225m for women. 
Partner 2 can go ahead and position themselves by their barbell, positioned in front of the rower, and wait. 

When partner 1 has completed their row, partner 2 may now begin thier 10 power cleans. These may be muscle cleans, power cleans, or squat cleans if needed. 

When partner 2 has completed their 10 power cleans, partner 1 will row another 250m, starting with the monitor reset at 0 every time they begin a new row. 

This continues for a total of 3 rounds, where partner 1 will stay on the rower and partner 2 will stay at the barbell. Partner 1 does not necessarily need to stay strapped into the rower. They may bring their feet out while they are resting. 

After 3 rounds of this, the partners will switch. 

Now, The barbell reps will begin the round, as Partner 2 had just finished their power cleans on the initial 3 rounds while partner 1 had been resting at the rower. Partner 1 will then move to the barbell and complete 10 power cleans, while partner 2 moves to the rower and waits on partner 1 to complete their 10 cleans. 

This continues for a total of 3 rounds. 

Upon completion of all 6 rounds, both partners will move to the middle of the lane.

Here, the partners will be allowed to work at the same time. 

The team will need to complete 75 ball slams (men 50lbs, women 35lbs) and 100 burpees. 

There will be 2 judges, so these reps do not need to be in synch. The teammates can switch between the reps as desired. They are not allowed to both work on the same movement at the same time. They also are not both required to be working at the same time in order for the reps to count. In Example: 1 partner chooses to take a rest break, while the other continues performing reps of the movement they're on: these reps do count. 

If 1 movement finishes before the other, they still are not allowed to work at the same time on the same movement, they will just switch back and forth until the reps are completed. 

Standards for Ball Slam: Arms must reach full extension, just like the top of a KB Swing, overhead before the ball comes back down to the ground. 
Standards for Burpees: Nothing new or different, just don't do the partial rep where you're still leaning forward and never actually stand upright. 

Upon finishing the Ball Slam/Burpee, both partners will move back to the rower and the barbell, completing another 6 rounds (3 each) exactly like the start of the workout, just this time the barbell reps are Shoulder to Overhead. 

Shoulder to overhead reps may be any way overhead, as long as the athlete stands up and shows control of each rep at the top. 

When all 6 rounds are completed and both partners are standing on their start mat, time is called. 

For Total Reps (see "Two Turtle Doves: Weightlifting Score" for Snatch details)

MINUTE 0-1
Partner 1: Bike 16/13 Cals
Partner 2: Amrap Toes to Bar

MINUTE 1-2
Partner 1: Amrap Toes to Bar
Partner 2: Bike 16/13 Cals

MINUTE 2-5
Build to max snatch

MINUTE 5-6: P1. Bike/P2. AMRAP Chest to Bar Pull up
MINUTE 6-7: P2. Bike/P1. AMRAP Chest to Bar Pull up
MINUTE 7-10: CONTINUE BUILDING TO MAX Snatch

MINUTE 10-11: P1. Bike/P2. AMRAP Bar Muscle Up
MINUTE 11-12: P2. Bike/P1. AMrAP Bar Muscle Up
MINUTE 12-15: CONTINUE BUILDING TO MAX Snatch

2 SEPARATE Scores:

1) Total Gymnastics Reps + 10 reps for every Bike Completed
2) Total combined weight for each heaviest snatch.

THE DETAILS

This workout follows an "emom" style, where the clock dictates when you can switch, and is also the cap for completion of the given movement. 

At 3,2,1...Go, the athletes will move from their start mat to the bike (partner 1) and the pull up bar (partner 2)

Within the 1st minute of the workout, 1 partner will complete the required bike calories (16 men/13 women) while the other partner does as many toes to bar reps as they can. These 2 partners work has no affect on the others - i.e. It doesn't matter if one stops to rest, the other can still work. 

The bike cals must be completed before the end of the minute. For every time the bike cals are completed within this workout, the team will recieve an additional "10 reps" on their score. 

At the end of the first minute, the partners will then switch. Now Partner 2 is on the bike, and partner 1 is doing AMRAP toes to bar. The bike must be reset to 0 every time a new set begins. 

At this point, lets hypothetically say that both partners completed their bike within their given 60 seconds (totalling 20 additional reps) and they also completed 32 and 29 toes to bar respectively (totalling 61 reps). Their current score thus far would be 81 reps. 

At the end of the 2nd minute, the partners will move to the barbell. 

They will share 1 bar, which may already be loaded. 

There will be a 3 minute window (From 2:00 - 5:00) for the athletes to share the bar as desired and work towards a 1 rep max snatch. 

Continue reading below to see how this is scored. 

At minute 5:00, the athletes will go back to the Bike & Pull-up Bar (it doesn't matter if it's the same order as round 1 as to who bikes first). 

From minute 5-6 they'll complete 16/13 bike cals and the partner will do AMRAP Chest to Bar Pull ups in those 60 seconds. 
From minute 6-7 they'll switch and repeat the same thing. 

At minute 7:00, they will then have another 3:00 to continue building to their max snatch. 

At minute 10:00, the athletes will go back to the Bike & Pull-up bar (it doesn't matter if it's the same order as round 2 as to who bikes first).

From minute 10-11 they'll complete 16/13 bike cals and the partner will do AMRAP Bar Muscle Ups in those 60 seconds. 
From minute 11-12 they'll switch and repeat the same thing. 

At minute 12:00, they will have a final 3 minutes (until 15:00) to continue build to their max snatch. 

Snatch Standards:
A power or squatch snatch is allowed, although a Hang snatch is not. There must be no pause during the upward portion of the lift. 

If the bar is recieved below the top of the head and pressed out, it does not count. 
If a knee touches the ground, it does not count. 
If the athlete drops the bar before the feet have stopped moving and are lined up beside each other, it does not count. 

Toes to Bar Standards: 
Both feet much touch the bar at the same time, inside the hands. 

Chest to Bar Standards:
Some part of the athletes body below the collar bone needs to make physical contact with the bar for it to count. Kipping or Butterfly are both allowed. 

Bar Muscle Up Standards:
The athlete must get themsevles over the bar, and pressed out to a full lock-out position above the bar prior to coming down. 
Their forearms may not touch the bar. 
Their feet may not touch the uprights. 

SCORING

This workout is scored as 2 separate scores. 

"Two Turtle Doves: Gymnastics Score" is combined reps of all of the gymnastics movements between both partners, + an additional 10 reps for every completed amount of bike calories within the minute. 
There are a total of 60 reps to be had with the bike cals. 

"Two Turtle Doves: Weightlifting score" is a combined total of the heaviest single snatch from each partner. It doesn't matter at what point in the workout the weight was lifted, (i.e. 1st window, vs 2nd window, vs 3rd window). 
If partner 1's heaviest was 155lbs and partner 2's heaviest was 145lbs, their score is 300lbs. 

There are no tie breaks. 

For Total Weight (see "Two Turtle Doves: Gymnastis Score" for AMRAP details)

MINUTE 0-1
Partner 1: Bike 16/13 Cals
Partner 2: Amrap Toes to Bar

MINUTE 1-2
Partner 1: Amrap Toes to Bar
Partner 2: Bike 16/13 Cals

MINUTE 2-5
Build to max snatch

MINUTE 5-6: P1. Bike/P2. AMRAP Chest to Bar Pull up
MINUTE 6-7: P2. Bike/P1. AMRAP Chest to Bar Pull up
MINUTE 7-10: CONTINUE BUILDING TO MAX Snatch

MINUTE 10-11: P1. Bike/P2. AMRAP Bar Muscle Up
MINUTE 11-12: P2. Bike/P1. AMrAP Bar Muscle Up
MINUTE 12-15: CONTINUE BUILDING TO MAX Snatch

2 SEPARATE Scores:

1) Total Gymnastics Reps + 10 reps for every Bike Completed
2) Total combined weight for each heaviest snatch.

THE DETAILS

This workout follows an "emom" style, where the clock dictates when you can switch, and is also the cap for completion of the given movement. 

At 3,2,1...Go, the athletes will move from their start mat to the bike (partner 1) and the pull up bar (partner 2)

Within the 1st minute of the workout, 1 partner will complete the required bike calories (16 men/13 women) while the other partner does as many toes to bar reps as they can. These 2 partners work has no affect on the others - i.e. It doesn't matter if one stops to rest, the other can still work. 

The bike cals must be completed before the end of the minute. For every time the bike cals are completed within this workout, the team will recieve an additional "10 reps" on their score. 

At the end of the first minute, the partners will then switch. Now Partner 2 is on the bike, and partner 1 is doing AMRAP toes to bar. The bike must be reset to 0 every time a new set begins. 

At this point, lets hypothetically say that both partners completed their bike within their given 60 seconds (totalling 20 additional reps) and they also completed 32 and 29 toes to bar respectively (totalling 61 reps). Their current score thus far would be 81 reps. 

At the end of the 2nd minute, the partners will move to the barbell. 

They will share 1 bar, which may already be loaded. 

There will be a 3 minute window (From 2:00 - 5:00) for the athletes to share the bar as desired and work towards a 1 rep max snatch. 

Continue reading below to see how this is scored. 

At minute 5:00, the athletes will go back to the Bike & Pull-up Bar (it doesn't matter if it's the same order as round 1 as to who bikes first). 

From minute 5-6 they'll complete 16/13 bike cals and the partner will do AMRAP Chest to Bar Pull ups in those 60 seconds. 
From minute 6-7 they'll switch and repeat the same thing. 

At minute 7:00, they will then have another 3:00 to continue building to their max snatch. 

At minute 10:00, the athletes will go back to the Bike & Pull-up bar (it doesn't matter if it's the same order as round 2 as to who bikes first).

From minute 10-11 they'll complete 16/13 bike cals and the partner will do AMRAP Bar Muscle Ups in those 60 seconds. 
From minute 11-12 they'll switch and repeat the same thing. 

At minute 12:00, they will have a final 3 minutes (until 15:00) to continue build to their max snatch. 

Snatch Standards:
A power or squatch snatch is allowed, although a Hang snatch is not. There must be no pause during the upward portion of the lift. 

If the bar is recieved below the top of the head and pressed out, it does not count. 
If a knee touches the ground, it does not count. 
If the athlete drops the bar before the feet have stopped moving and are lined up beside each other, it does not count. 

Toes to Bar Standards: 
Both feet much touch the bar at the same time, inside the hands. 

Chest to Bar Standards:
Some part of the athletes body below the collar bone needs to make physical contact with the bar for it to count. Kipping or Butterfly are both allowed. 

Bar Muscle Up Standards:
The athlete must get themsevles over the bar, and pressed out to a full lock-out position above the bar prior to coming down. 
Their forearms may not touch the bar. 
Their feet may not touch the uprights. 

SCORING

This workout is scored as 2 separate scores. 

"Two Turtle Doves: Gymnastics Score" is combined reps of all of the gymnastics movements between both partners, + an additional 10 reps for every completed amount of bike calories within the minute. 
There are a total of 60 reps to be had with the bike cals. 

"Two Turtle Doves: Weightlifting score" is a combined total of the heaviest single snatch from each partner. It doesn't matter at what point in the workout the weight was lifted, (i.e. 1st window, vs 2nd window, vs 3rd window). 
If partner 1's heaviest was 155lbs and partner 2's heaviest was 145lbs, their score is 300lbs. 

There are no tie breaks.