CLASH OF TITANS

8 Rounds (60s on, 60s off)

20m Sprint

40m Sprint

60m Sprint

Max Effort Sandbag to Shoulder

Rx = 150lbs/100lbs bag

Int/Masters = 100lbs bag/75lbs bag

Scaled = DB Clean (15/10)

At go, P1 completes 20m sprint, 10m down, around, and 10m back from the first cone. They then repeat this with the second cone (40m), and third cone (60m) before returning to the start line. In the remaining time, they will complete max effort sandbag to shoulder reps.

Athlete must display control at the top of the rep (bag on shoulder, with free arm fully extended). For Scaled, athlete must have one head of each DB clearly contacting the shoulders, with full hip and knee extension at the top of the rep.

At 60s, P1 stops and P2 repeats the same process. This continues for a total of 8 rounds (4 per athlete).

Score equals the combined total number of reps at the end of the test.

*If athlete fails to pass around a cone, they must run back to the cone before continuing.

12min AMRAP

P1: Front Rack Hold

P2: Double Unders and Rope Climbs

Rx: Front Rack (70/50), Du's (100), Rope Climb (3 Seated Start)

Int/Masters: Front Rack (50/35), Du's (70), Rope Climb (3 Standard)

Scaled: Front Rack (35/25), Single Unders (140), Rope Climb (9 V-sit to Standing)

Both partners start facing each other on either side of the barbell, at go, partner 1 will clean the barbell into a front rack hold and partner 2 will move to their skipping rope.

Once the bar is up, partner 2 may begin their double unders. Upon completion of the double unders, they then move onto the rope climb. Once the last rope climb is complete, partners will switch and continue.

No double unders or rope climbs may be completed if P1 puts down the barbell, the Front Rack must be active for double under or rope climb reps to count.

Score equals completed rounds and reps of double unders and rope climbs.

For Time (9min Cap)

12 - 9 - 6

Squat Snatch

9 - 6 - 3

Ring Muscle Up

Rx: Squat Snatch (60/42.5), Ring Muscle Up

Int/Masters: Snatch (50/35), Bar Muscle Up

Scaled: Snatch (42.5/27.5), Pull Up (Jumping allowed)

At 0, 3, and 6 mins, one partner must complete 12/9cals on the Echo bike. Calorie requirement is the same across all divisions.

Both partners will start behind the Echo bike, while one works through the calories, the other can move to the barbell. Calories must be completed before the barbell can be picked up. Partners may share reps of both the barbell and gymnastics as they see fit, however only one works at a time.

At 3mins, reps will not count until another 12/9cal Echo bike is completed by one partner, and at 6mins, reps will not count until a final 12/9cal Echo bike is completed.

The test ends once the last rep of the final 3 Ring Muscle Ups is completed or the time cap is reached.

For Max Load:
Clean Ladder

Rx Men:
Starting Weight - 70kg
Final Weight - 150kg

Rx Women:
Starting Weight - 50kg
Final Weight - 110kg

Int/Masters Men:
Starting Weight - 50kg
Final Weight - 130kg

Int/Masters Women:
Starting Weight - 30kg
Final Weight - 90kg


Scaled Men: 
Starting Weight - 30kg
Final Weight - 110kg

Scaled Women:
Starting Weight - 15kg
Final Weight - 75kg

Every minute on the minute, both partner 1 and partner 2 complete one clean (any style). If the lift is successful, athletes move to the next bar.

Athletes may make multiple attempts during the minute, should they fail a lift.
If an athlete fails to complete a lift at the current loading within the minute, they are eliminated from the ladder.

If one partner is eliminated, the other may keep going. A combined total of each athletes heaviest successful lift will be the final score.

For Time (12min Cap)

Rx/Int/Masters/Scaled
400m Swim Relay (50m Intervals)

At 0min, Partner 1 and Partner 2 perform 12 Syncro Air Squats (top and bottom). Upon completion, Partner 1 will then enter the pool.

Both partners will complete a 50m interval, then exit the pool and complete another 12 Syncro Air Squats.

At completion of 400m, the test is done.

Time to completion for scoring.

*Diving is not mandatory, partner 2 may wait in the pool for partner 1 to complete their interval. 

For Reps

8 Rounds (1min on, 1min off)

Rx

P1)
Min 1: 12 Thrusters (40/27.5) + Max Effort Burpees over Barbell
Min 3: 12 Thrusters (50/35) + Max Effort Burpees over Barbell
Min 5: 12 Thrusters (60/42.5) + Max Effort Burpees over Barbell
Min 7: 12 Thrusters (70/50) + Max Effort Burpees over Barbell

P2)
Same flow, but on minutes 2, 4, 6, and 8

Int/Masters

Men: (30, 40, 50, 60kg)
Women: (20, 27.5, 35, 42kg)

Scaled

Men: (20, 30, 40, 50kg)
Women: (15, 20, 27.5, 35kg)

Clock will run as an EMOM, for 8 total rounds.

At 0, partner 1 will complete 12 thrusters at their opening weight and then max effort burpees in the remaining time. At 1 minute, partner 2 will begin their first round.

Athletes are responsible for changing the loading of their own barbell during their minute of rest, all bars must have collars on before the bar begins moving.

Score is combined total number of burpees from every round.

*Burpees are to be perfromed laterally over the bar, Rx must take off and land with two feet, Int/Masters must jump (not requiring two footed take off), Scaled may step.

For Time: (12min Cap)

21 Wall Walks (Shared)
21 Toes To Bar (Syncro)
21 DB Snatch (Syncro)
15 Wall Walks (Shared)
15 Toes To Bar (Syncro)
15 DB Overhead Squats (Syncro)
9 Wall Walks (Shared)
9 Toes To Bar (Syncro)
9 DB Squat Snatch (Syncro)

Rx
22.5/15kg Dumbbells 

Int/Masters
17.5/12.5kg Dumbbells

 Scaled
15/10kg Dumbbells (All Power Snatch)
AbMat Sit Ups (Syncro)
Inchworms

Both athletes start outside the rig behind their Dumbbells. At 0, partner 1 moves to the wall to begin wall walks, partners may break the reps up however they see fit, however, athletes must complete a hand tag back at the Dumbbell before switching.

Athletes then complete syncro reps of Toes to Bar (syncro toes contacting the bar), before moving to the Dumbbells. Syncro for the Power Snatch is full extension at the top of the rep. Upon completion, athletes must move their Dumbbells into the next bay before continuing with the next round of wall walks.

For the OHS and Squat Snatch, both athletes must hit depth at the same time, followed by full extension at the top of the rep. Workout ends at completion of the 9th DB Squat Snatch, or once the time cap (12mins) is reached.