TBA - TOP 6 TEAMS

Event 1 - (Scaled)

For time:

40/32 Calorie row

20 Toes-to-bar

20 Clean @ 115/75

30/24 Calorie row

15 Toes-to-bar

15 Clean @ 135/95

20/16 Calorie row

10 Toes-to-bar

10 Clean @ 155/105

10/8 Calorie row

5 Toes-to-bar

5 Clean @ 185/125

Event 1 - (Rx)

For time:

40/32 Calorie row

20 Synchro toes-to-bar

20 Clean @ 155/105

30/24 Calorie row

15 Synchro toes-to-bar

15 Clean @ 195/135

20/16 Calorie row

10 Synchro toes-to-bar

10 Clean @ 225/155

10/8 Calorie row

5 Synchro toes-to-bar

5 Clean @ 255/175

Flow: 

• All barbells will start loaded at the first designated weight. It is the athletes’ responsibility to switch loads during the workout. 

• Athletes may start seated on the rower with hands off the handle. 

• At the call of 3, 2, 1… go, one athlete will begin working toward completion of the designated number of calories. Athletes may switch at any time. 

• Upon completion of the row, the pair will move to the rig for the required toes-to-bar (Scaled) or synchro toes-to-bar (Rx) repetitions. For synchro reps, both athletes must make contact with the bar with the feet simultaneously for the rep to count.

• Upon completion of the toes-to-bar reps, athletes will move to their barbell for the required number of cleans at the prescribed weight. Any style of clean is allowed as long as the athlete stands fully tall with the barbell in the front rack position at the top.

• After all barbell reps are complete, athletes will return to the rower and repeat the sequence with the next descending set of calories, toes-to-bar, and cleans.

• The workout concludes when the final clean at the final prescribed weight is completed.

• Time cap: 15-minutes

Standards: 

• Row

• Athletes are responsible for resetting the rower at the start of each new section.

• Before completion of a section, athletes may seat themselves on the rower, but may not start pulling until the other athlete completes the required number of cleans. 

• Athletes may adjust straps and the damper setting at any time.

• One athlete must remain touching the rower until it hits the designated calorie count before moving on to the toes-to-bar. 

• Toes-to-bar

• This is a standard toes-to-bar repetition.

• The athlete’s feet must make contact with the bar between their hands simultaneously. The synchro portion of this movement is at the top, when the feet make contact with the bar. 

• Both feet must also pass through the vertical plane of the pull-up bar at the bottom. 

• Clean

• This is a standard barbell clean repetition.

• Muscle, power, split, or squat cleans are all acceptable.

• Athletes must stand tall with the bar secured in the front rack for the rep to count. 

Score:

• The score for this workout is the total time it takes for pairs to complete the workout.

Event 2 - (Scaled)

4-2-2-minute AMRAP:

2-4-6-8-etc. Synchro burpee box jump over @ 20”

8 Synchro dumbbell hang-to-overhead @ 40/30

1-minute rest between AMRAPs

Event 2 - (Rx)

4-2-2-minute AMRAP:

2-4-6-8-etc. Synchro burpee box jump over @ 24/20”

8 Synchro dumbbell hang-to-overhead @ 50/35

1-minute rest between AMRAPs

Flow: 

• At the call of 3, 2, 1… go, athletes will move to their boxes to complete the required number of synchro burpee box jump over repetitions. Both athletes must be synchronized on the ground portion of the burpee before proceeding over the box for each rep to count.

• After completing all burpee box jump overs for the round, the pair will move to their dumbbells for the required synchro hang-to-overhead repetitions. Both athletes must reach full lockout overhead at the same time for the rep to count.

• Upon completion of the dumbbell work, athletes will return to their boxes for the next ascending set of synchro burpee box jump overs, followed by the next set of synchro hang-to-overhead repetitions.

• Athletes will continue this sequence for 4 minutes, after which a 1-minute mandatory rest will begin. Athletes will resume work at the 5-minute mark, rest again at the 7-minute mark, and complete the final work period beginning at the 8-minute mark.

• The workout concludes when the final working interval ends at the 10-minute mark.

Standards: 

• Synchro burpee box jump over

• This is a standard burpee box jump over. 

• Athletes must face the box at the bottom of their burpees.

• Athletes must jump on top of the box, but may either step or jump down to the other side before beginning the next burpee box jump over repetition.

• The synchro portion of the movement occurs at the bottom of the burpee with both athletes’ chest and thighs making contact with the ground together before standing.

• Synchro dumbbell hang-to-overhead

• Dumbbell hang snatches or dumbbell hang clean & jerks are both permitted.

• The first repetition of each new set may go directly from floor to overhead. Subsequent repetitions must be lowered to the hang position. 

• Alternating is not required. 

• The synchro portion of the movement occurs at the top with both athletes’ dumbbell locked out overhead. Overhead is defined as the elbow locked out and dumbbell positioned inline with the middle of the body when viewed from the side.

Score: 

• The score for this workout is the total reps completed by the pairs in the workout.

Event 3 - (Scaled)

6 Rounds for time:

10 Pull-up / pike handstand push-up @ 20”

10 Thruster / snatch @ 75/55

Pull-up & thruster couplet in rounds 1, 3, & 5.

Pike handstand push-up & snatch couplet in rounds 2, 4, & 6.

Partners will complete full 3 rounds individually, but can do so in any order. 

Event 3 - (Rx)

6 Rounds for time:

10 Chest-to-bar pull-up / handstand push-up

10 Thruster / snatch @ 115/75

Chest-to-bar & thruster couplet in rounds 1, 3, & 5.

Handstand push-up & snatch couplet in rounds 2, 4, & 6.

Partners will complete full 3 rounds individually, but can do so in any order. 

Flow: 

• At the call of 3, 2, 1… go, the first athlete will move to the rig to begin their 10 repetitions of either chest-to-bar pull-ups (Rx) or pull-ups (Scaled). Upon completion, they will immediately transition to the barbell for 10 thrusters (Rounds 1, 3, & 5) or 10 snatches (Rounds 2, 4, & 6).

• Once an athlete has started a round, they must finish it and may not tag in the other athlete until that round is completed.

• If alternating rounds, the athletes must physically tag in/out at the designated area. 

• Athletes will complete rounds in any order they choose, with each partner completing three rounds total. The workout will continue until all six rounds have been completed and both athletes have performed all required movements.

• Time cap: 8-minutes

Standards: 

• Chin-over-bar pull-up / chest-to-bar pull-up

• These are standard pull-up & chest-to-bar pull-up repetitions. 

• For the chin-over-bar pull-up, the chin must clearly rise over top of the pull-up bar.

• For the chest-to-bar, the chest (below the collarbone) must make contact with the bar. 

• Thruster

• This is a standard barbell thruster.

• The athlete must clearly squat below parallel (hip crease below the top of both knees) at the bottom and the bar must be clearly locked out overhead at the top.

• Athletes may squat clean the first rep provided the above standards are met. 

• Pike handstand push-up / handstand push-up

• The top of the head must make contact with the floor at the bottom.

• For handstand push-ups, any surface may be used for cushioning, but must be level (e.g., 25lb plates with ab-mat between).

• Arms must be fully locked out at the top of the rep to count.

• For pike handstand push-ups, hips must remain elevated above shoulders with legs supported on a box.

• Snatch

• This is a standard barbell snatch.

• Muscle, power, split, or squat snatches are all acceptable.

• The barbell starts on the floor and must be lifted to overhead in one motion.

• The rep is complete when the barbell is locked out overhead with arms, hips, and knees fully extended.

Score: 

• The score for this workout is the total time it takes for pairs to complete the workout. 

Event 4 - (Scaled)

For time:

Athlete 1: 30/20 Calorie bike erg

Athlete 1: 24’ Dumbbell overhead walking lunge @ 50/35

Athlete 2: 30/20 Calorie ski erg

Athlete 2: 24’ Dumbbell overhead walking lunge @ 50/35

Event 4 - (Rx)

For time:

Athlete 1: 30/20 Calorie bike erg

Athlete 1: 24’ Handstand walk

Athlete 2: 30/20 Calorie ski erg

Athlete 2: 24’ Handstand walk

Flow: 

• Only the top 6 teams in each division will participate in this final workout. 

• At the call of 3, 2, 1… go, Partner 1 will mount the bike erg and begin their required calories. After completing the designated calories, Partner 1 will advance to the 24’ dumbbell overhead walking lunge (Scaled) or handstand walk (Rx).

• Once Partner 1 finishes, Partner 2 will begin work on their designated ski erg calories before advancing to their 24’ walking lunge (Scaled) or handstand walk (Rx).

• The workout ends when Partner 2 completes the final required movement by crossing the tape line.

• Time cap: 5-minutes

Standards: 

• Bike erg / ski erg

• Athletes may start with one hand on the bike, but may not start seated. 

• Athletes may adjust the damper or seat placement as needed before or during the event. 

• Calories must be completed before the athlete may advance.

• The monitor must clearly display the required calories before transitioning.

• Dumbbell overhead walking lunge

• These are standard lunge steps, with athletes alternating feet with every step. 

• The back knee must make contact with the floor at the bottom of each lunge step.

• Athletes may step through their lunges, but must reach extension of the hips between steps. 

• The dumbbell must remain overhead for the lunge to count. 

• Lunge steps must be completed in 6’ unbroken segments and repetitions count once both feet of both athletes clearly step across the tape line.

• Handstand walk

• Hands must remain on the floor throughout the walk; no other body part may touch the ground.

• Athletes must kick up to a handstand with both hands clearly behind the tape line. 

• Handstand walks must be completed in 6’ unbroken segments and repetitions count once both the athletes’ hands clearly cross the tape line.

Score: 

• The score for this workout is the total time it takes for pairs to complete the workout.