Cupid's Revenge

Workout #1 - Strength

12:00 Running Clock

Athlete 1 (Female): 6:00 to establish a 1RM Power Snatch and 1RM Power Clean

Athlete 2 (Male): 6:00 to establish a 1RM Power Snatch and 1RM Power Clean

Score is combined total weight for all 4 lifts

At the call of 3,2,1 Go... Female athlete may start on the competition floor with a preloaded bar and perform their first attempt. Athletes may have as many attempts at each lift as they wish. Male athletes are allowed to assist Female athlete in changing weights, and vice versa. You must declare your weights before each attempt. Athletes must hit a successful 1RM Power Snatch and 1RM Power Clean within their respective 6:00 window to have a complete score. If an athlete is unable to successfuly hit one or both lifts within the window their score will be 0 for the missed lift. This is a running clock workout, so once the athlete hits their final lifts they may move out of the way for the Male athlete. Male athlete must wait until the first 6:00 is complete before attempting their first lift. They may have a preloaded bar as well off to the side. 

A successful Power Snatch is when the athlete takes the bar from the ground to overhead in one continous fluid motion. They may catch the bar in any fashion they see fit, as long as their hips stay above parallel. You may use a split snatch technique as long as both feet return together at the end of the lift while the barbell is still above head. 

A successful Power Clean is when the athlete takes the bar from the ground to the shoulders in one continous fluid motion. They may catch the bar in any fashion they see fit, as long as their hips stay above parallel. You may use a split clean technique as long as both feet return together at the end of the lift while the barbell is still on their shoulders. 

No hang variations will count

Should there be a tie, the total snatch weight combined between Female and Male athletes will be the tiebreaker.

Workout #2 - Max Effort

12:00 Running clock to complete 4 rounds of:

3:00 Round Per Athlete

500m Row

Max Reps Wall Ball Shots (RX: 30/20, INT: 20/14, SC: 14/10)

Both athlete’s will be in the holding area, at the call of 3, 2, 1 Go. Athlete 1 will complete the first 3:00 round, they will row 500 meters, and proceed to complete max reps of wall ball shots in the remaining time. You will alternate partners and complete 4 total rounds, each athlete will do 2 rounds of the workout. Male athletes will shoot to a 10 foot target, women will shoot to a 9 foot target. The wall ball must clearly be above the bolt on our targets for the rep to count. You must break below parallel at the bottom of each wall ball rep. RX Athletes will use a 30lb ball for men, 20lbs for women, Intermediate will use 20lbs and 14lbs, and scaled will use 14lbs and 10lbs. The score of this event is the total number of wall ball shots completed. This is a 12:00 running clock, so it is up to the athletes to decide when they want to tag out, but any reps completed after the 3:00 mark will not count. The Row cannot start until the previous athlete is in the holding area first. 

Workout #3 - Pick Your Own Adventure

9:00 to complete as many rounds as possible of:

15 Ground to Overhead (135/115/95) (Snatch or Clean and Jerk) 

15 Chest to Bar Pull Ups or Toes to Bar (INT: Pull Ups/TTB, SC: Ring Row/Medball Sit Ups) 

15 Strict Handstand Push Ups or Burpees to Target (INT: HSPU/BBT, SC: Deficit Push Up/BBT)

Both athlete’s will be in the holding area, athletes will decide which variation they would like to complete for each movement. You may switch variations at any time and can tag in and out with your partner whenever necessary. at the call of 3, 2, 1 Go. Athlete 1 will begin the 15 ground to overhead, you may choose between snatch, or clean and jerks (RX) 135lbs, (INT) 115lbs, (SC) 95lbs. Then you will complete 15 reps of (RX) Chest to Bar, or Toes to Bar, (INT) Pull ups, or Toe to Bar, (SC) Ring Rows or Abmat Sit ups with a medball (14lb, 10lb). The final 15 reps will be (RX) Strict Handstand Push Ups, or Burpees to a target, (INT) Handstand Push ups, or burpees to a target, (SC) Deficit Push Ups, or Burpees to a target. You will repeat this for 9 minutes to complete as many rounds and reps as possible. 

For the ground to overhead, either snatch or clean and jerk are acceptable, as long as the barbell starts on the ground at the start of every rep and is fully locked out overhead at the end. There will be one barbell on the floor, so it is up to the team to decide if they want to use a mens (45lb) or womens (35lb) barbell for the entirety of the workout. You may squat, power, or split snatch or clean. You may use any variation of shoulder to overhead you wish, as long as the bar is overhead and locked out with both feet below your hips at the end of every rep. For the Chest to bars in RX, you must start each rep in a fully locked out position at the bottom, and pull your chest to the bar and clearly make contact, strict, kipping, and butterfly are all acceptable, for pull ups, your chin must clearly be above the pull up bar, for ring rows your chest must make contact with the rings and your legs must stay straight throughout the entire movement. Toes to bar must start in a fully locked out position and your toes on both feet must make contact with the pull up bar at the same time and in between your hands. For medball abmat situps you must tap the wall ball behind your head and in front of your feet on every rep, the ball must make contact with the ground, not your shoes. For Handstand push ups, your head must touch the mat and you must push into a fully locked out position, for Intermediate you are allowed to use a kip to complete your reps. For deficit push ups, you must have both hands on the 25lb plates and your chest and thighs must touch the ground every rep before locking out at the top of every push up. Burpees to a target, chest and thighs must touch the ground at the same time and you must jump and make contact with the pull up bar above for the rep to count. If you are tall enough and don’t need to jump, the rep still counts as long as you make contact with the pull up bar with both hands. RX and Intermediate will be going to the side pull up bars that are slightly higher, Scaled will go to the front pull up bars.

Workout #4 - “300”

For Time: 14:00 Time Cap

100 Calorie Echo Bike

100 Drag Rope Double Unders (INT: 50 Drag Rope Double Unders, SC: 100 Drag Rope Single Unders)

100 Sandbag Bear Hug Squats (RX: 150/100, INT: 100/70, SC: 100/70)  

Both athlete’s will be in the holding area, at the call of 3, 2, 1 Go. Athlete 1 will begin the 100 calories on the echo bike, you may break up the reps any way you’d like between you and your partner. All divisions will start with 100 Calories on the echo bike. Once the calories are complete you will move into (RX) 100 drag rope double unders, (INT) 50 drag rope double unders, (SC) 100 drag rope single unders, You will then complete 100 sandbag bear hug squats, (RX) weights 150lbs for men, 100lbs for women, (INT & SC) 100lb for men, 70lb for women. Your score is time to complete the total reps, there is a 14:00 time cap.

For the Echo Bike, the judge will set the bike to count down from 100, once the monitor shows 0 calories you may move on to the next movement. For drag rope double unders, you must jump and the rope must pass under your feet twice before you return to the ground. For Single Unders the rope only needs to pass under your feet once before returning to the ground. If you own a drag rope you may bring it and use it, if you do not have one we will have them for you. For the sandbag squats, the sandbag must be held in the bear hug position and must clearly be above the waist, we must be able to see your waistline. Your hips must break below parallel on every rep and you must stand to full extension at the top. Your arms cannot make contact with any part of your leg during the reps. Your score will be the time to complete all reps, there is a 14:00 time cap.