GEHQ SUMMER GAMES

Seed and transitions will win

• Athlete 1 starts on rower
• Athlete 2 ready to run

On go

• Athlete 1 starts to row
• Athlete 2 runs

When athlete 2 gets back a clear tap must be made to Athlete 1 on the rower then a swap over (the athlete coming back from the run MUST get on the rower only when the rower starts again can your next athlete be released to run )

continue the cycle for the 10 mins

Total score will be

cals rowed

runs done (1 run = 10 cals)

so both matter

You’ve got 8 minutes. One bar. One goal.

Hit the biggest lift you can. Every kilo counts toward your team total.

This is raw, old-school strength — thick-bar power under pressure.

The Lift

Axle Bar Ground-to-Overhead (Any style)

- Clean & Press

- Push Jerk

- Power Jerk

- Continental Clean

As long as it’s locked out overhead with control, it counts.

Execution Rules

One lifter at a time on the platform

Unlimited attempts within the 8-minute window

Bar must be lowered with some control — no reckless drops

No dropping behind the head = No rep

Wait for the judge’s down signal before lowering

Bar Loading Protocol

- Single Bar per team

- Weight can only go up — no reductions

- Teams call their weight before each attempt

- Once loaded, you lift or pass — no bailouts

Scoring

1. Heaviest successful lift per athlete is recorded

2. Team total = all 4 scores combined

3. Highest team total wins

In the event of a tie-break = lightest combined team bodyweight will win

Your team will be divided in 2 as this workout requires Synchronized reps

• 40 Synchro Burpee Box Jumps

 Both athletes working

• 40 Power Cleans (60/40kg)

 One athlete lifts while the other holds a deadlift at the top

• 60 Toes-to-Bar

 One athlete works, the other in a dead hang

• 40 Synchro DB Snatch (22.5/15kg)

 Both athletes working

• 40 Front Squats (60/40kg)

 One athlete squats while partner holds bar in front rack

• 60 Chest-to-Bar Pull-ups

 One athlete works while the other holds a handstand (supported)

A team-based endurance + strength gauntlet. High output, team coordination, and discipline are critical.

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🛣 START LINE:

All teams begin at the roadside (footpath).

Each team has:

One assault bike

One male RAM + one female RAM

Each TM must complete 7 calories on the bike relay-style (one at a time).

TM1 gets off at 7 cals, TM2 at 14 cals, etc.

RAM RULE:

The male and female RAMs must be kept over the shoulder throughout the entire event.

Once all 4 athletes have completed their calories (total 28 cals), the team runs 70m to the Equipment Pen.

🧱 EQUIPMENT ZONE:

Teams complete paired tasks in an “I go, you go” format:

One athlete works while the other holds (e.g., front rack, overhead, or other static position — briefed on day).

Both must complete the assigned reps before moving on.

Example tasks:

30 KB Swings each (with respective weights)

DB Snatches, GTOH, Powerbag Squats, etc.

Movements are basic, effective, and accessible.

Once both athletes have completed the exercise, the team returns to the START LINE, carrying their equipment (e.g., kettlebells) to the Drop-Off Point at your bike

This completes ONE ROUND.

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🔁 ROUND FORMAT:

Repeats for 8 rounds RX

Each round includes:

1. Calorie relay

2. Run to equipment zone

3. Task completion (I go, you hold)

4. Burden carry back to drop-off

Equipment tasks rotate each round – THIS WILL BE BRIEFED ON THE DAY

Deadballs, kettlebells, sandbags, dumbbells

Movements: swings, squats, carries, snatches, GTOH, time-based holds

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🏃‍♂️💨 FINAL SPRINT FINISH:

Once all rounds are complete:

Teams complete an 800m team sprint to the finish line.

RAMs must go with them carried, not dragged.

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⚠️ RULES & PENALTIES:

RAMs must stay over-shoulder throughout the entire event.

Dropping a RAM = 5-cal penalty.

Only move to the next zone when all conditions are met.