AMROCK Assault 2025

Double Sevens

- RX -

(Part A) AMRAP 7:00

14 synchro wall ball shots (14/20#)

7 synchro deadlifts (155/225#)

- Directly into:

(Part B) AMRAP 7:00

14 toes-to-bars

*7 chest-to-bar pull-ups/bar muscle-ups

* Chest-to-bar worth 1 point, bar muscle-up worth 2 points.

- INTERMEDIATE -

(Part A) AMRAP 7:00

14 synchro wall ball shots (10/14#)

7 synchro deadlifts (115/175#)

- Directly into:

(Part B) AMRAP 7:00

14 hanging knee raises

7 pull-ups

- FOUNDATIONS -

(Part A) AMRAP 7:00

14 synchro wall ball shots (8/12#)

7 synchro deadlifts (75/115#)

- Directly into:

(Part B) AMRAP 7:00

14 abmat sit-ups

7 ring rows

*Athletes each have a WB and barbell, they will share a rig/ring station. 

Athletes start behind the rig line, 3.2.1.Go. They step to their WBs together and begin synchro WB shots. Synchro is considered at the bottom of the squat. They then move to barbells and begin deadlifts. Sychro is considered at extension. 

At 7 mins, total reps for part 1 will be recorded. 

There is no reset of the clock, it continues directly into the next 7 min AMRAP. 

Part 2: Athletes can split work however they want. Standard T2B/knee up/sit up/C2B/BMU/pull up/ring row standards apply.

At 7 mins, total reps for part 2 will be recorded.

The Cave

- RX -

For Time:

15 handstand push-ups

30 burpee box jump overs (20/20”)

60 dumbbell shoulder-to-overhead (35/50 lb)

90 double-unders

120-cal row

90 double-unders

60 dumbbell shoulder-to-overhead (35/50 lb)

30 burpee box jump overs (20/20”)

15 handstand push-ups

- INTERMEDIATE -

For Time:

15 hand release push-ups

30 burpee box jump overs (20/20”)

60 dumbbell shoulder-to-overhead (20/35 lb)

90 single-unders

120-cal row

90 single-unders

60 dumbbell shoulder-to-overhead (20/35 lb)

30 burpee box jump overs (20/20”)

15 hand release push-ups

- FOUNDATIONS -

For Time:

15 knee push-ups

30 up-down into box step-overs (20/20”)

60 dumbbell shoulder-to-overhead (10/15 lb)

90 single-unders

60-cal row

90 single-unders

60 dumbbell shoulder-to-overhead (10/15 lb)

30 up-down into box step-overs (20/20”)

15 knee push-ups

You go, I go. 

Time Cap: 24:00 minutes

Walk This Way

- RX -

(Part A) 5 minutes to complete

-21 Back squat (155/225)

-15 Front squat (135/185)

-9 Squat clean (105/155)

Into:

(Part B) 5 minutes to complete

-800m Run for time

- INTERMEDIATE -

(Part A) 5 minutes to complete

-21 Back squat (105/155)

-15 Front squat (85/115)

-9 Squat clean (65/95)

Into:

(Part B) 5 minutes to complete

-800m Run for time

- FOUNDATIONS -

(Part A) 5 minutes to complete

-21 Back squat (65/95)

-15 Front squat (55/75)

-9 Hang squat clean (35/45)

Into:

(Part B) 5 minutes to complete

-600m Run for time

Flow: Partner 1 (male or female, doesn’t matter who does what) completes (Part A) while partner 2 completes (Part B). At the 5 minute mark partners must switch to complete the two part workout. 

At 3.2.1 go partners will begin their part of the workout.  

Part A: bar can be preloaded, athlete starts 21 back squats from the rig, break as needed. Standards for squats apply.  After 21 back squats the athlete switches weight (no outside help allowed, only athletes can touch bars/weights) and starts 15 front squats from the rig.  Front squat standards apply.  The athlete may rest as needed. After 15th front squats are completed, the athlete can drop the bar to the ground for squat cleans. Athlete changes out weight (no outside help allowed, only athletes can touch the bar/weights) and completes 9 squat cleans. Squat clean standards apply.  If the athlete finishes before the 5 minute cap, the athlete can rest and reset the bar for athlete 2.  Athlete 1 cannot start the run until the 5 minute switch. 

Score is time to complete, if athletes do not complete all work in 5 minutes add 5 second penalty to the run for each missed rep. 

Part B: athlete 2 will run as fast as they can for an 800 meter time trial. If the athlete finishes within the 5 minute cap, they can rest as needed and help partner 1 with loading/unloading the bar. Athlete 2 cannot start part A until the 5 minute exchange.

Walk This Way

- RX -

(Part A) 5 minutes to complete

-21 Back squat (155/225)

-15 Front squat (135/185)

-9 Squat clean (105/155)

Into:

(Part B) 5 minutes to complete

-800m Run for time

- INTERMEDIATE -

(Part A) 5 minutes to complete

-21 Back squat (105/155)

-15 Front squat (85/115)

-9 Squat clean (65/95)

Into:

(Part B) 5 minutes to complete

-800m Run for time

- FOUNDATIONS -

(Part A) 5 minutes to complete

-21 Back squat (65/95)

-15 Front squat (55/75)

-9 Hang squat clean (35/45)

Into:

(Part B) 5 minutes to complete

-600m Run for time

Flow: Partner 1 (male or female, doesn’t matter who does what) completes (Part A) while partner 2 completes (Part B). At the 5 minute mark partners must switch to complete the two part workout. 

At 3.2.1 go partners will begin their part of the workout.  

Part A: bar can be preloaded, athlete starts 21 back squats from the rig, break as needed. Standards for squats apply.  After 21 back squats the athlete switches weight (no outside help allowed, only athletes can touch bars/weights) and starts 15 front squats from the rig.  Front squat standards apply.  The athlete may rest as needed. After 15th front squats are completed, the athlete can drop the bar to the ground for squat cleans. Athlete changes out weight (no outside help allowed, only athletes can touch the bar/weights) and completes 9 squat cleans. Squat clean standards apply.  If the athlete finishes before the 5 minute cap, the athlete can rest and reset the bar for athlete 2.  Athlete 1 cannot start the run until the 5 minute switch. 

Score is time to complete, if athletes do not complete all work in 5 minutes add 5 second penalty to the run for each missed rep. 

Part B: athlete 2 will run as fast as they can for an 800 meter time trial. If the athlete finishes within the 5 minute cap, they can rest as needed and help partner 1 with loading/unloading the bar. Athlete 2 cannot start part A until the 5 minute exchange.