It wouldn't be the 615 Throwdown without a Fran spinoff!!!

"Fran Reloaded" Powered by NOCCO & Barebells Functional Foods

19:00 Time Cap (Tiebreak is the time when all athletes have completed Round 2)

Note: Working one athlete at a time. Alternating new athlete at the completion of the current working round. The divisions Noted*** are allowed to share only gymnastics movements with no minimum gymnastics requirement for a single athlete. You must remain in the same waterfall order throughout the entire workout.

Rx, Masters 35-44*** & Teens***

ROUND 1: 
21/17 BIKE CALS
21 AXLE BAR THRUSTERS
21 PULL-UPS***

ROUND 2: 
15/12 BIKE CALS
15 AXLE BAR THRUSTERS
15 C2B PULL-UPS***

ROUND 3:
9/7 BIKE CALS
9 AXLE BAR THRUSTERS
9 BAR MUSCLE UPS***

(Rx:110#/80#, Masters 35-44 & Teen: 90/60#)

Sequence of workout -

Athlete 1: 21/17 Bike Cals, 21 Thrusters, 21 Pull-ups***

Athlete 2: 21/17 Bike Cals, 21 Thrusters, 21 Pull-ups***

Athlete 3: 21/17 Bike Cals, 21 Thrusters, 21 Pull-ups***

Athlete 1: 15/12 Bike Cals, 15 Thrusters, 15 C2B***

Athlete 2: 15/12 Bike Cals, 15 Thrusters, 15 C2B***

Athlete 3: 15/12 Bike Cals, 15 Thrusters, 15 C2B***

Athlete 1: 9/7 Bike Cals, 9 Thrusters, 9 BMU***

Athlete 2: 9/7 Bike Cals, 9 Thrusters, 9 BMU***

Athlete 3: 9/7 Bike Cals, 9 Thrusters, 9 BMU***

- RX Athletes are responsible for completing all reps in each round individually.

***Masters 35-44 & Teen can share ONLY gymnastics movements as needed however, you must perform the bike and thrusters in an Athlete 1, 2 & 3 waterfall format.

***Masters 35-44 & Teens: Regular pull ups are allowed instead of C2B or BMU, but for a scoring penalty

Intermediate & Masters 45+***

ROUND 1: 
21/17 BIKE CALS
21 AXLE BAR THRUSTERS
21 PULL-UPS***

ROUND 2: 
15/12 BIKE CALS
15 AXLE BAR THRUSTERS
15 PULL-UPS***

ROUND 3:
9/7 BIKE CALS
9 AXLE BAR THRUSTERS
9 PULL-UPS***

(Intermediate: 90#/60#, Masters 45+: 70#/50#)

Sequence of workout -

Athlete 1: 21/17 Bike Cals, 21 Thrusters, 21 Pull-ups***

Athlete 2: 21/17 Bike Cals, 21 Thrusters, 21 Pull-ups***

Athlete 3: 21/17 Bike Cals, 21 Thrusters, 21 Pull-ups***

Athlete 1: 15/12 Bike Cals, 15 Thrusters, 15 Pull-ups***

Athlete 2: 15/12 Bike Cals, 15 Thrusters, 15 Pull-ups***

Athlete 3: 15/12 Bike Cals, 15 Thrusters, 15 Pull-ups***

Athlete 1: 9/7 Bike Cals, 9 Thrusters, 9 Pull-ups***

Athlete 2: 9/7 Bike Cals, 9 Thrusters, 9 Pull-ups***

Athlete 3: 9/7 Bike Cals, 9 Thrusters, 9 Pull-ups***

***Masters 45+: can share ONLY gymnastics movements as needed however, you must perform the bike and thrusters in an Athlete 1, 2 & 3 waterfall format. Jumping pull-ups allowed, but for a scoring penalty.

SCALED

ROUND 1: 
21/17 BIKE CALS
21 AXLE BAR THRUSTERS 70#/50#
21 PULL-UPS (Shared as needed)

ROUND 2: 
15/12 BIKE CALS
15 AXLE BAR THRUSTERS
15 PULL-UPS (Shared as needed)

ROUND 3:
9/7 BIKE CALS
9 AXLE BAR THRUSTERS
9 PULL-UPS (Shared as needed)

Sequence of workout -

Athlete 1: 21/17 Bike Cals, 21 Thrusters, 21 Pull-ups (shared as needed)

Athlete 2: 21/17 Bike Cals, 21 Thrusters, 21 Pull-ups (shared as needed)

Athlete 3: 21/17 Bike Cals, 21 Thrusters, 21 Pull-ups (shared as needed)

Athlete 1: 15/12 Bike Cals, 15 Thrusters, 15 Pull-ups (shared as needed)

Athlete 2: 15/12 Bike Cals, 15 Thrusters, 15 Pull-ups (shared as needed)

Athlete 3: 15/12 Bike Cals, 15 Thrusters, 15 Pull-ups (shared as needed)

Athlete 1: 9/7 Bike Cals, 9 Thrusters, 9 Pull-ups (shared as needed)

Athlete 2: 9/7 Bike Cals, 9 Thrusters, 9 Pull-ups (shared as needed)

Athlete 3: 9/7 Bike Cals, 9 Thrusters, 9 Pull-ups (shared as needed)

***Scaled can share ONLY pull ups as needed however, you must perform the bike and thrusters in an Athlete 1, 2 & 3 waterfall format.

***Scaled: Jumping pull-ups allowed, but for a scoring penalty

Working in a 11:00 window

Athletes 1 & 2 will work to establish a 1RM on the Complex:

3 Deadlift + 3 Hang Snatch + 3 Overhead Squat

Immediately following the 11:00 window athlete 3 will begin Part 2, the 3:00 AMRAP (AKA have barbell ready). See The 615 Complex - Part 2 for further details.

Complex: Must be performed in an unbroken format. Bar cannot rest on the floor at any point in time during lift attempt. Each athlete may attempt any weight as needed and lower and raise weight regardless of completed rep or not. Each athlete will be scored on their heaviest completed complex. The score for part one will be the combined scores from athletes 1 & 2.

Deadlift: The deadlift must be performed in an unbroken format. No resting the bar on the floor at any time during attempt. An athlete may rest the bar on their hips to adjust grip if needed. The third deadlift needs to reach full extension before the athlete can attempt the first hang snatch.

Hang Snatch: This must be performed directly following the completion of the third deadlift. The hang position must start above the knees and below the hip line. An athlete may catch the snatch in the squat position, power position or the spit position. If the athlete fails a rep, holds on to the bar and resets at the hips, they can reattempt the snatch. The third snatch will stay overhead into the first overhead squat.

Overhead Squat: This must be performed directly following the completion (full extension) of the third snatch. The bar must start overhead and STAY OVERHEAD for all the reps. You cannot rest the bar on the back of the neck or front rack between OHS reps. All athletes must make a pass below parallel into a full extension through the hips and knees all while maintaining an overhead position throughout the rep. The complex is completed at the top of the third OHS.

Overall Scoring Details: Athletes 1&2 will have a combined weight total. Athlete 3 will have a rep & weight multiplier. Part 1 and Part 2 will be ranked separately, the two separate rankings will then be averaged which will be the 615 Complex score.

Immediately following the 11:00 window on Part 1...

Athlete 3 will complete a 3:00 AMRAP of Max Reps Squat Snatch at a weight of their choice.

Squat Snatch Standards: Barbell must start on the floor at the beginning of each rep. The athlete must make a full squat below parallel then reach full extension through the hips, knees & upper body. The athlete is allowed to catch the bar in a position above parallel then proceed to squat to meet the standard (Power snatch + OHS).

Part 2 Scoring: Competed Reps x Weight

Overall Scoring Details: Athletes 1&2 will have a combined weight total. Athlete 3 will have a rep & weight multiplier. Part 1 and Part 2 will be ranked separately, the two separate rankings will then be averaged which will be the 615 Complex score.

Track & Field - Part 1

Working on an 8:00 Time Cap

3x400m Run

--Directly Into

Rx Men/Women: 150/120 Calorie Row

Int Men/Women: 120/100 Calorie Row

Sc Men/Women: 100/85 Calorie Row

All Masters Men/Women: 120/100 Calorie Row

All Teen Boys/Girls: 120/100 Calorie Row

*SCORE 1 = Time of completed relay race

*SCORE 2 = Time of completed row

*SCORE 3 = Time of completed 220y farmers carry (Look Below)

--AT THE CONCLUSION OF THE 8:00 THERE WILL BE A 3:00 REST DIRECTLY FOLLOWED BY PART 2

...Directly following the 3:00 rest after part 1

Working against an 8:00 Time Cap:

220 Yard Farmers Carry (Using loaded Rogue Farmers Carry Handles) - Athlete may work/switch as needed

***Weight standards will be announced at the day of the event :)Note: TWO ATHLETES ARE ALOWED TO WORK AT THE SAME TIME ON OPPOSITE MOVEMENTS. AN ATHLETE CAN ONLY ROW WHEN THEY HAVE COMPLETED THE RUN - ONLY ONE ATHLETE MAY RUN AT A TIME. ONCE ALL ATHLETES HAVE COMPLETED THE RUN THEY CAN ALL CONTRIBUTE TO THE ROW. AN ATHLETE ALSO MUST COMPLETE THE 400M RUN AND CROSS A DESIGNATED FINISH LINE FOR THE NEXT ATHLETE TO BEGIN THEIR RUN.

Time of Completed Row

--AT THE CONCLUSION OF THE 8:00 THERE WILL BE A 3:00 REST DIRECTLY FOLLOWED BY PART 2

...Directly following the 3:00 rest after part 1

Working against an 8:00 Time Cap:

220 Yard Farmers Carry (Using loaded Rogue Farmers Carry Handles) - Athlete may work/switch as needed

3 Rounds For Time With an 18:00 Time Cap: *Working in pairs. Each pair will complete 2 rounds

30 Burpee Box Jump Over

40 Toes to Bar

50 Double KB S2OH

Rx: 30/24" BBJO & 70/53# KB S2OH

Intermediate/Teen/Masters: 24/20" BBJO & 53/35# KB S2OH

Scaled: 24/20" BBJO (Step Ups Allowed), KNEES 2 CHEST ALLOWED WITHOUT PENALTY & 35/26# KB S2OH

Workout Details

Round 1: Athlete 1 & Athlete 2

Round 2: Athlete 1 & Athlete 3

Round 3: Athlete 2 & Athlete 3

One athlete working at a time sharing reps as needed. Once a round is completed BOTH working athletes must return to the start line before the new pair of athletes can complete their next round.

Workout Notes

Burpee Box Jump Overs: The burpee box jump-over starts with the athlete facing the box or lateral to the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.

There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Toes To Bar: In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.

KB S2OH: Any shoulder to over head movement will be accepted, however if an athlete performs any form of a jerk movement they must bring their entire body to the neutral locked out position to be considered a good rep. The kettle bell must be racked at the bottom of each rep in the "front rack/front shelf" position.

YOU MAY NOT REST THE BOTTOM OF THE KETTLE BELL ON THE TOP OF YOUR SHOULDERS TO REDUCE THE RANGE OF MOTION FOR THE S2OH.