Hybrid Classic 2024

EMOM x Till Failure (25min cap)

Min 1: "X" Row Cals

Min 2: "X" Bike Erg Cals

Min 3: "X" Ski Erg Cals

Min 4: "X" Assault Bike Cals 

*All machines start on "X" Cals, Every 4mins, 1 Cal will be added to the calorie target. 

Example for Competitive

Rounds 1-4: 12 Cals 

Rounds 5-9: 13 Cals 

Rounds 10-14: 14 Cals

Rounds 15-19: 15 Cals 

Cal Starts per division 

-Elite: 15/12 Cal

-Competitive: 12/9 Cal 

-Beginner: 9/6 Cal

*Partners alternate each minute to be on Machine, other partner is holding Barbell in front rack. Calories cannot be counted unless the other athlete has the barbell up in the front rack. 

- Elite: 70/55kg

-Competitive: 60/45kg 

-Beginner: 50/35kg 

Athletes can switch out at any time for the front rack hold or erg cals, but in order to progress to the next station the calories must show on screen prior to the minute being up. 

Scoring

*This workout is scored on the number of mins completed, so if you and your partner complete 12mins (IE:12 rounds) you are award 12 as your score. If you fail to complete the amount of cals within the givin time frame, your score will be the amount of mins in which you had completed prior to failing. 

Tie Breakers

*The tiebreak will be based on which team has the most amount of cals completed pror to the time being called.  

AMRAP (2min cap) 

Complete as many rope climbs as possible

*One partner must always be holding DBs in suitcase carry, tag in tag out system for rope climbs. Tiebreak is the amount of time it takes to reach 8 rope climbs. 

Elite Male

Legless Rope Climbs 

12ft Rope 

40kg Dumbells 

Elite Female 

Legless Rope Climbs 

12ft Rope 

30kg Dumbells 

Competitive Male 

Rope Climbs (Any Style)  

12ft Rope 

30kg Dumbells 

Competitive Female 

Rope Climbs (Any Style)  

12ft Rope 

22.5kg Dumbells 

Begginer Male 

Lying to Standing Rope Climb  https://youtu.be/R4Luf2-k6GU?si=y_NCubGVOYX7QZ6a  

22.5kg Dumbells 

Beginner Female

Lying to Standing Rope Climb  https://youtu.be/R4Luf2-k6GU?si=y_NCubGVOYX7QZ6a   

17.5kg Dumbells 

Elite Male

Snatch: 60kg, 70kg, 80kg, 90kg, 100kg 

Clean: 100kg, 110kg, 120kg, 130kg, 140kg

Elite Female 

Snatch: 35kg, 45kg, 55kg, 65kg, 75kg

Clean: 65kg, 75kg, 85kg, 95kg, 105kg

Competitive Male 

Snatch: 40kg, 50kg, 60kg, 70kg, 80kg

Clean: 60kg, 70kg, 80kg, 90kg, 100kg

Competitive Female 

Snatch: 15, 25, 35, 45, 55kg

Clean: 35kg, 45kg, 55kg, 65kg, 75kg

Beginner Male 

Snatch: 15, 25, 35, 45, 55kg

Clean: 35kg, 45kg, 55kg, 65kg, 75kg

Beginner Female 

Snatch: 15kg, 20kg, 25kg, 27kg, 30kg

Clean: 20kg, 25kg, 35kg, 40kg, 45kg

Workout Description

Pairs will choose one athlete to do the "Snatch" ladder, and one athlete to do the "Clean" ladder. 

Each athlete will be given 1 minute to get as far as possible through the ladder. 

If an athlete is successful in completing 5/5 lifts. They will be awarded the total weight as their score, as well as a "Tiebreaker" for how long it took them top complete the ladder. 

If an athlete is unsuccessful in completing all 5 lifts. They will be awarded the total amount of weight lifted from the reps they did complete, as well as a tiebreaker from the amount of time it took them to complete their last rep out of the 5. 

The "Tiebreaker" will heavily dictate placings, completing the reps is only half the battle, you need to complete them quickly. 

Movement Standards and Expectations

- Elbows must be in front of the barbell at full extension AKA the top of the rep.

- The bar must be in contact with the shoulders at the top of the rep before dropping it.

- These reps can be either "Power" or "Squat".

- The rep will not count if you ditch the bar behind you in the snatch, you must drop all lifts in front of you.

Elite Male

Snatch: 60kg, 70kg, 80kg, 90kg, 100kg 

Clean: 100kg, 110kg, 120kg, 130kg, 140kg

Elite Female 

Snatch: 35kg, 45kg, 55kg, 65kg, 75kg

Clean: 65kg, 75kg, 85kg, 95kg, 105kg

Competitive Male 

Snatch: 40kg, 50kg, 60kg, 70kg, 80kg

Clean: 60kg, 70kg, 80kg, 90kg, 100kg

Competitive Female 

Snatch: 15, 25, 35, 45, 55kg

Clean: 35kg, 45kg, 55kg, 65kg, 75kg

Beginner Male 

Snatch: 15, 25, 35, 45, 55kg

Clean: 35kg, 45kg, 55kg, 65kg, 75kg

Beginner Female 

Snatch: 15kg, 20kg, 25kg, 27kg, 30kg

Clean: 20kg, 25kg, 35kg, 40kg, 45kg

Workout Description

Pairs will choose one athlete to do the "Snatch" ladder, and one athlete to do the "Clean" ladder. 

Each athlete will be given 1 minute to get as far as possible through the ladder. 

If an athlete is successful in completing 5/5 lifts. They will be awarded the total weight as their score, as well as a "Tiebreaker" for how long it took them top complete the ladder. 

If an athlete is unsuccessful in completing all 5 lifts. They will be awarded the total amount of weight lifted from the reps they did complete, as well as a tiebreaker from the amount of time it took them to complete their last rep out of the 5. 

The "Tiebreaker" will heavily dictate placings, completing the reps is only half the battle, you need to complete them quickly. 

Movement Standards and Expectations

- Elbows must be in front of the barbell at full extension AKA the top of the rep.

- The bar must be in contact with the shoulders at the top of the rep before dropping it.

- These reps can be either "Power" or "Squat".

- The rep will not count if you ditch the bar behind you in the snatch, you must drop all lifts in front of you.

Elite

Total Time Cap: 12mins  

Buy In: (Scored For Time) 

1.6k Shared Assault Runner

60 UGIG Deficit Kipping HSPU

Into

AMRAP in remaining time (Scored For Rounds & Reps)

10 UGIG Thruster (60/45kg) 

8 Synchro Lateral Burpee Over Bar 

6 Synchro Bar Muscle Up 

Competitive 

Total Time Cap: 12mins  

Buy In: (Scored For Time) 

1.6k Shared Assault Runner

60 UGIG Kipping HSPU

Into

AMRAP in remaining time (Scored For Rounds & Reps)

10 UGIG Thruster (50/35kg) 

8 Synchro Lateral Burpee Over Bar 

6 Synchro Chest to Bars 

Beginner

Total Time Cap: 12mins  

Buy In: (Scored For Time) 

1.6k Shared Assault Runner

60 UGIG Dual DB Push Press (15/12.5kg)

Into

AMRAP in remaining time (Scored For Rounds & Reps)

10 UGIG Thruster (42.5/30kg) 

8 Synchro Lateral Burpee Over Bar 

6 Synchro Kipping Pull Up (Can also do banded or x2 Ring Rows) 

Athlete Notes:

- The runner must say 1.6k/400m 

- The Buy In is scored separately to the AMRAP 

Scoring for Buy In

Elite 

For Time (15min cap) 

6 Rounds (3 Rounds Each) 

10m Dual DB OH Walking Lunge (22.5kg/17.5kg) 

21 GHD Sit Ups 

10m Unbroken Handstand Walk

Competitive

For Time (15min cap) 

6 Rounds (3 Rounds Each) 

10m Dual DB OH Walking Lunge (17.5kg/15kg) 

21 GHD Sit Ups 

10m Handstand Walk (Can be done in 1 metre increments) 

Beginner

For Time (15min cap) 

6 Rounds (3 Rounds Each) 

10m Dual DB OH Walking Lunge (15kg/12.5kg) 

21 Ab-Mat Sit Ups 

10m Wheelbarrow Walk or Bear Crawl

Workout Description 

At 3,2,1 go, one athlete will start on the first round of the workout. They will complete the 10m Dual DB OH Walking lunge. Then complete the 21 GHD Sit Ups or Ab-Mat Sit Ups. Then will Handstand walk or Wheelbarrow walk back to the start line, where the other athlete waits to be tagged in. Athletes must hand tag their partner in order for them to start the next round. Athletes will complete 3 rounds each, switching out each round. The workout is complete when both athletes are across the finish line.