Hardcharger Games VI

Workout 2 (10 Minute Time Cap)

RX

50 Deadlifts (185/125)

40/32 Calorie Echo Bike

40 Deadlifts (225/155)

40/32 Calorie Echo Bike

30 Deadlifts (275/185)

40/32 Calorie Echo Bike

Intermediate

50 Deadlifts (155/105)

35/28 Calorie Echo Bike

40 Deadlifts (185/125)

35/28 Calorie Echo Bike

30 Deadlifts (225/155)

35/28 Calorie Echo Bike

Scaled

50 Deadlifts (135/95)

30/24 Calorie Echo Bike

40 Deadlifts (155/105)

30/24 Calorie Echo Bike

30 Deadlifts (185/125)

30/24 Calorie Echo Bike

Standards/Notes:

• Athletes may divide the work however they would like. But only one athlete may work at a time.
• Athletes will be sharing a barbell and a bike. It will be up to the athletes to add weight to their barbell when necessary. Judges will check to make sure the correct weight is on the bar, but they will not assist in loading the bar.
• Clips must be on the bar in order to accumulate reps. If clips are not on the bar once an athlete begins deadlifting, the judge will call a "no-rep" until the clips are put on.
• Full extension of the knees and hips with the shoulders being BEHIND the bar constitute a good rep of the deadlift.
• If athletes bounce the barbell off the floor during the descent of the deadlift, the judge will call a "no-rep".
• Your judge will reset the echo bike screen when necessary. You do not need to touch the screen while performing the workout.
• The athlete ready to deadlift may NOT place their hands on the bar until the biking athlete has completed their set of calories and the judge has given them the "go".
• The athlete ready to bike may sit on the bike while waiting, but they cannot begin moving the pedals or arms until the deadlifting partner has locked out their final deadlift and judge has given them the "go".
• There is no tie break on this workout.

Workout 3

RX

Part A: (5:00 Time Cap)

Each athlete establishes a 1 rep max Bench Press

Immediately into ...

Part B: (10:00 Time Cap)

2 Rounds

50ft Handstand Walk

50 Box Jump Overs (24/20in)

50 GHD Sit Ups

Intermediate

Part A: (5:00 Time Cap)

Each athlete establishes a 1 rep max Bench Press

Immediately into ...

Part B: (10:00 Time Cap)

2 Rounds

10 Wall Walks

50 Box Jump Overs (24/20in)

50 Abmat Sit Ups

Scaled

Part A: (5:00 Time Cap)

Each athlete establishes a 1 rep max Bench Press

Immediately into ...

Part B: (10:00 Time Cap)

2 Rounds

50ft Bear Crawl

50 Box Step Overs (24/20in)

50 Abmat Sit Ups

Standards/Notes:

• Score on 3A is the combined total of each partner's heaviest successful attempt.
• Athletes can make as litte/as many 1RM Bench Press attempts as they'd like within the 5:00 allotted for Part A.
• Only one athlete may work at a time through this entire workout.
• There is no minimum work requirement for partners in this workout.
• On the bench press, partners are responsible for spotting each other in the case that one partner reaches failure. Judges are NOT responsible for assisting an athlete if they reach failure (unless EXTRA assistance is needed).
• If a partner has to touch their partner's barbell at all, that will constitute a "no-rep". Partners will NOT give a lift-off to their partner.
• The spotting partner does not have to stay by their partner that is benching, but in the case their partner needs lift assistance, they must return to the squat rack.
• When the athlete takes the barbell off the rack, they must bring the bar to full extension over the chest with their elbows locked out, then bring the bar down until it makes contact the chest, then back up to full extension & lockout. If on the last rep, the athlete presses the bar into the rack without reaching lockout first, that will constitute a "no-rep".
• Athletes must have their feet on the floor and hips on the bench at all times. If the hips (glutes) rise off of the bench during the rep, that will be a "no-rep".
• For the RX division with the Handstand Walk: Athletes must kick up with both hands BEHIND the starting line. Every 5' section will count as a rep. In order to complete a rep, athletes must be ACROSS the line with both hands before kicking down. If an athlete receives a no-rep, they will need to go back to restart the 5' section they were in.
• For the Scaled division with the Bear Crawl: Athletes must begin with both hands BEHIND the starting line. Every 5' section will count as a rep. In order to complete a rep, the athlete's entire body must be ACROSS the line before standing up.
• Athletes are not required to stand to full extension on the box jump overs. Athletes MUST jump with both feet at the same time, but they are allowed to land with their feet staggered. If any other part of an athlete's body comes into contact with the box, that will constitute a "no-rep". Athletes MUST step off of the box. Hopping off of the box will constitute a "no-rep". Reps will be counted once the athlete lands on the floor after jumping to the box.
• For the Scaled division with box step overs: athletes are not required to reach full extension on top of the box. Athletes MUST have both feet touching the top of the box before stepping down. If any other part of an athlete's body comes into contact with the box, that will constitute a "no-rep". Athletes MUST step off of the box. Hopping off of the box will constitute a "no-rep". Reps will be counted once both of the athlete's feet return to the floor.
• For the RX division with GHD sit ups: The rep begins with the athlete touching the foot pads with both hands, then lowering to the floor and touching the ground with both hands, then returning up to touch the foot pads again. When touching the floor, athletes hands must stay inside the bounds of the GHD machine. A touch outside of those bounds will constitute a "no-rep".

Workout 3

RX

Part A: (5:00 Time Cap)

Each athlete establishes a 1 rep max Bench Press

Immediately into ...

Part B: (10:00 Time Cap)

2 Rounds

50ft Handstand Walk

50 Box Jump Overs (24/20in)

50 GHD Sit Ups

Intermediate

Part A: (5:00 Time Cap)

Each athlete establishes a 1 rep max Bench Press

Immediately into ...

Part B: (10:00 Time Cap)

2 Rounds

10 Wall Walks

50 Box Jump Overs (24/20in)

50 Abmat Sit Ups

Scaled

Part A: (5:00 Time Cap)

Each athlete establishes a 1 rep max Bench Press

Immediately into ...

Part B: (10:00 Time Cap)

2 Rounds

50ft Bear Crawl

50 Box Step Overs (24/20in)

50 Abmat Sit Ups

Standards/Notes:

• Score on 3A is the combined total of each partner's heaviest successful attempt.
• Athletes can make as litte/as many 1RM Bench Press attempts as they'd like within the 5:00 allotted for Part A.
• Only one athlete may work at a time through this entire workout.
• There is no minimum work requirement for partners in this workout.
• On the bench press, partners are responsible for spotting each other in the case that one partner reaches failure. Judges are NOT responsible for assisting an athlete if they reach failure (unless EXTRA assistance is needed).
• If a partner has to touch their partner's barbell at all, that will constitute a "no-rep". Partners will NOT give a lift-off to their partner.
• The spotting partner does not have to stay by their partner that is benching, but in the case their partner needs lift assistance, they must return to the squat rack.
• When the athlete takes the barbell off the rack, they must bring the bar to full extension over the chest with their elbows locked out, then bring the bar down until it makes contact the chest, then back up to full extension & lockout. If on the last rep, the athlete presses the bar into the rack without reaching lockout first, that will constitute a "no-rep".
• Athletes must have their feet on the floor and hips on the bench at all times. If the hips (glutes) rise off of the bench during the rep, that will be a "no-rep".
• For the RX division with the Handstand Walk: Athletes must kick up with both hands BEHIND the starting line. Every 5' section will count as a rep. In order to complete a rep, athletes must be ACROSS the line with both hands before kicking down. If an athlete receives a no-rep, they will need to go back to restart the 5' section they were in.
• For the Scaled division with the Bear Crawl: Athletes must begin with both hands BEHIND the starting line. Every 5' section will count as a rep. In order to complete a rep, the athlete's entire body must be ACROSS the line before standing up.
• Athletes are not required to stand to full extension on the box jump overs. Athletes MUST jump with both feet at the same time, but they are allowed to land with their feet staggered. If any other part of an athlete's body comes into contact with the box, that will constitute a "no-rep". Athletes MUST step off of the box. Hopping off of the box will constitute a "no-rep". Reps will be counted once the athlete lands on the floor after jumping to the box.
• For the Scaled division with box step overs: athletes are not required to reach full extension on top of the box. Athletes MUST have both feet touching the top of the box before stepping down. If any other part of an athlete's body comes into contact with the box, that will constitute a "no-rep". Athletes MUST step off of the box. Hopping off of the box will constitute a "no-rep". Reps will be counted once both of the athlete's feet return to the floor.
• For the RX division with GHD sit ups: The rep begins with the athlete touching the foot pads with both hands, then lowering to the floor and touching the ground with both hands, then returning up to touch the foot pads again. When touching the floor, athletes hands must stay inside the bounds of the GHD machine. A touch outside of those bounds will constitute a "no-rep".
• For the abmat sit ups: With the athlete sitting tall with feet together, the rep begins with the athlete touching the top of their feet with both hands, laying back to the floor and touching the ground behind their head with both hands, then returning up to touch the feet again.

Workout 1 (15 Minute Time Cap)

RX

For Time:

400m Run (together)

-into-

15 Synchro Single Arm Devils Press (50/35lb)

30 Toes to Bar

15 Synchro Single Arm Devil’s Press (50/35lb)

20 Pull Ups

15 Synchro Single Arm Devil’s Press (50/35lb)

10 Bar Muscle Ups

-into-

1000/800m Row (split)

Intermediate

400m Run (together)

-into-

15 Synchro Single Arm Devils Press (35/25lb)

30 Toes to Bar

15 Synchro Single Arm Devils Press (35/25lb)

20 Pull Ups

15 Synchro Single Arm Devils Press (35/25lb)

10 Chest to Bar Pull Ups

-into-

1000/800m Row (split)

Scaled

400m Run (together)

-into-

15 Synchro Hang Dumbbell Snatch (35/25lb)

30 Hanging Knee Raises

15 Synchro Hang Dumbbell Snatch (35/25lb)

20 Jumping Pull Up

15 Synchro Hang Dumbbell Snatch (35/25lb)

10 Ring Rows

-into-

1000/800m Row

Standards/Notes:

• At 3, 2, 1, GO, athletes begin with a 400m run. Partners will not have to hold a connection while performing the run, but both athletes have to be back inside the building and in their lane in order to begin the synchro devil's press reps.
• On the Devil's Press, athletes do not have to switch arms every rep, and partners do not have to use the same arm as their partner. Athletes may chose how often they switch arms (if at all).
• The synchro point on the devil's press is at the top. Both athletes must be standing tall with the DB directly overhead and elbow fully extended for the rep to count and to begin the next rep. If both partners do not reach lockout at the same time, the judge will call a "no-rep" and both partners will need to repeat the entire repitition. One partner can reach lockout before the other, but they will need to hold that lockout while waiting for the other partner to reach lockout.
• For athlete/judge safety, dumbbells will need to be lowered with control to the ground, NOT dropped. If one or both partners drops their dumbbell to the ground, the judge will call a "no-rep" and the team will need to repeat that rep.
• Athletes may split up the work on TTB, pull ups, bar muscle ups, and row however they'd like. There is no minimum work requirement for those movements.
• Only one athlete may work at a time on the TTB, pull ups, bar muscle ups, and row.
• For the Scaled division: the height for the jumping pull ups will have the pull up bar at wrist height.
• For the scaled division: the rings for ring rows will be set at hip height and the athlete's heels will need to be over a line placed on the floor.
• If time capped, your score will be the total number of reps completed before the time cap.
• For the row: every 100m = 1 rep.
• There is no tie break for this workout.

Floater

3:00 AMRAP

20 Sandbag Bearhug Lunges 

Max Sandbag Cleans in the time remaining

RX: 150/100lb

Intermediate: 100/70lb

Scaled: 70/50lb

Standards/Notes:

• Only one athlete may work at a time.
• Athletes may split the lunges and sandbag cleans however they'd like.
• On the cleans, the sandbag must go over the shoulder and behind the athlete to the ground.
• Floater MUST be completed prior to the beginning of Workout 3.