Hydra Summer Throwdown

For Time: 

200m Run (holding pool noodle) 

30 Synchro Front Rack Lunges @75/115 

30 T2B (split any way)

30 Synchro Deadlifts @75/115

200m Run Together

30 HSPU (split any way)

30 Synchro Front squats @75/115

30 Pull Ups (split any way)

200m Run Together

12 Minute Time Cap

Workout Flow: 

Workout 3 will begin with all teammates standing behind the start line. After “3-2-1 GO” both teammates will begin their first 200m run, holding onto a pool noodle the entire time (50m = 1 rep). When athletes run around the pylon and come back into the gym, they may place their rope on the ground. From there, both athletes will pick up their designated barbell and complete 30 Synchro Front Rack Lunges (on the spot). Athletes will then complete 30 Toe to Bar repetitions, with one athlete working at a time. They then will proceed to the barbells to complete 30 Synchro Deadlifts. Once completed, athletes may grab their pool noodle and start their 200m run. After both athletes are back in the gym, they will proceed to the wall and complete 30 HSPU, with one athlete working at a time. Once completed they will complete 30 Synchro Front Squats, and then 30 pull ups, broken up however you'd like with one athlete working at a time. Finally, athletes will grab their pool noodle for the final 200m sprint. The workout is complete when both athletes cross the finish line in the gym or the time cap is reached

For Time: 

200m Run (holding pool noodle) 

30 Synchro Front Rack Lunges @75/55

30 Hanging Knee Raises (split any way)

30 Synchro Deadlifts @75/55

200m Run Together

30 Synchro Front Squats @ 75/55 

15 Wall Walks

30 Synchro S2OH

200m Run Together

12 Minute Time Cap

Workout Flow: 

Workout 3 will begin with all teammates standing behind the start line. After “3-2-1 GO” both teammates will begin their first 200m run, holding onto a pool noodle the entire time (50m = 1 rep). When athletes run around the pylon and come back into the gym, they may place their noodle on the ground. From there, both athletes will pick up their designated barbell and complete 30 Synchro Front Rack Lunges (on the spot). Athletes will then complete 30 Hanging Knee Raises, with one athlete working at a time. Once completed, athletes will then perform 30 Synchro Deadlifts, and then will grab their pool noodle and head out for another 200m run. After both athletes are back in the gym, they will proceed to the barbells to complete 30 Synchro Front Squats, and then 15 Wall Walks (open scaled standard), broken up however you'd like with one athlete working at a time. Once completed athletes will then perform 30 Synchro Shoulder To Overhead. Finally, athletes will grab their pool noodle for the final 200m sprint. The workout is completed when both athletes cross the finish line in the gym.

Female Score 

For Time: 

CLEAN LADDER 

5 Cleans @ 105/155

4 Cleans @ 125/185

3 Cleans @ 145/205

2 Cleans @ 155/225

1 Clean   @ 165/245

*3min Cap

Athletes must start with both feet behind the line. One female athlete will be competing directly against a male athlete of a DIFFERENT TEAM. (teams will be matched in advance) After “3-2-1 Go”, both athletes may begin the barbell ladder. Athletes will complete 5 cleans (squat, power, or split variations accepted) at the 155/105 barbell, athletes may then advance to the 185/125 barbell to complete 4 repetitions. This format will continue until athletes complete 1 rep at the heaviest barbell (165/245) or until the 3 minute time cap has been reached. Athletes' score will be either the time to complete the clean ladder, or number of reps completed before the time cap, as well as the time at which they completed their last full set of cleans. There will be a 1 minute reset and then the other pair will go. 

For Time: 

CLEAN LADDER: 

5 Cleans @ 65/95

4 Cleans @ 75/115

3 Cleans @ 85/125

2 Cleans @ 95/135

1 Clean   @ 105/155

*3 Minute Time Cap

Workout Flow: 

Athletes must start behind the line. One female athlete will be competing directly against a male athlete of a DIFFERENT TEAM. After “3-2-1 Go”, both athletes may begin the barbell ladder. Athletes will complete 5 cleans (squat, power, or split variations accepted) at the 65/95 barbell, athletes may then advance to the 75/115 barbell to complete 4 repetitions. This format will continue until athletes complete 1 rep at the heaviest barbell (105/155) or until the 4 minute time cap has been reached. Athletes' score will be either the time to complete the clean ladder, or number of reps completed before the time cap, as well as the time at which they completed their last full set of cleans.There will be a 1 minute reset and then the other pair will go.  

6 rounds (3 each):

Every 90 seconds: You Go I Go Style:

3/2 rope climbs 

50’ DB Farmers Carry @50/35 

Max Calories on Echo Bike in Remaining Time

Workout Flow: 

Both athletes must start with both feet behind the line. After “3-2-1 GO”, the female athlete may run to the rope to begin her set of 2 rope climbs, once completed, she will pick the dbs, and walk/run 25’ down the gym floor and 25’ back. Once completed, the athlete has the remaining time left of the 90 seconds to accumulate as many calories as possible on the Echo Bike. At the 90 second mark, the female athlete will take both hands and feet off the Echo Bike and rest, while the male athlete will run to the rope and begin his set of 3 rope climbs. This format will continue until the 9 minute mark when both partners have completed 3 rounds each. Your score will be your accumulated Echo Bike Calories between you and your partner. Roll over calories will count. In the case of a tie, the total calories of the first two rounds will be used to determine the winner.

6 rounds (3 each):

Every 90 seconds: You Go I Go Style 

9 Burpee Box Jump Overs @ 24/20 (box step overs acceptable) 

50’ DB Farmers Carry @50/35

Max Calories on Echo Bike in Remaining Time

Workout Flow: 

Both athletes must start with both feet behind the line. After “3-2-1 GO”, the female athlete may run to the rope to begin her set of 8 Burpee Box Jump Overs, once completed, she will pick the dbs, and walk/run 25’ down the gym floor and 25’ back. Once completed, the athlete has the remaining time left of the 90 seconds to accumulate as many calories as possible on the Echo Bike. At the 90 second mark, the female athlete will take both hands and feet off the Echo Bike and rest, while the male athlete will run to the rope and begin his set of 8 Burpee Box Jump Overs. This format will continue until the 9 minute mark when both partners have completed 3 rounds each. Your score will be your accumulated Echo Bike Calories between you and your partner. Roll over calories will count. In the case of a tie, the total calories of the first two rds will be used to determine the winner.

3 RFT: 

120/80/40 

Single Under/Double Under/Crossover 

12 Synchro Db Thrusters @ 50 / 35

20 Calorie Skierg

12 DBL Devils Press @ 50 / 35

*12min Cap

Workout Flow: 

Workout 4 will begin with athletes standing by their ropes, with the ropes on the ground. On 3-2-1 Go, athlete A will begin their set. Athlete B may pick up their rope while resting but may not start skipping until Athlete A stops. Once 120 single unders are completed, both athletes will move to the wall and begin their Synchro Db Thrusters. Once 12 Synchro Db Thrusters are completed, both athletes will make their way to the Ski Erg. Only one athlete may work at a time on the Ski Erg. Once the 20 calories are completed, work may begin on the Devils  Press. Only one athlete can work at a time. Once the 12 Devils Press are completed, athletes will go back to the rope to complete 80 Double Unders. Once the 80 Double Unders are completed the athletes will repeat the Synchro Db Thrusters, Ski cals and Devils Press. Once the athletes complete the 2nd round of Devils Press they will return to the rope for the final time to complete 40 crossovers. Once the crossovers are completed they will repeat the Synchro Db Thrusters, Ski Cals, and Devils Press for the third time. The workout is finished once the 12th Devils Press of the third round is completed or the time cap is reached.

3 RFT: 

120/80/40 

Single Under / Speed Steps / Crossover 

12 Synchro Db Thrusters @ 35 / 20

20 Calorie Skierg

12 DBL Devils Press @ 35 / 20

Time Cap: 12 min

Workout Flow: 

Workout 4 will begin with athletes standing by their ropes, with the ropes on the ground. On 3-2-1 Go, athlete A will begin their set. Athlete B may pick up their rope while resting but may not start skipping until Athlete A stops. Once 120 single unders are completed, both athletes will move to the wall and begin their Synchro Db Thrusters. Once 12 Synchro Db Thrusters are completed, both athletes will make their way to the Ski Erg. Only one athlete may work at a time on the Ski Erg. Once the 20 calories are completed, work may begin on the Devils Press. Only one athlete can work at a time. Once the 12 Devils Press are completed, athletes will go back to the rope to complete 80 Speed Steps. Once the 80 Speed Steps are completed the athletes will repeat the Synchro Db Thrusters, Ski cals and Devils Press. Once the athletes complete the 2nd round of Devils Press they will return to the rope for the final time to complete 40 crossovers. Once the crossovers are completed they will repeat the Synchro Db Thrusters, Ski Cals, and Devils Press for the third time. The workout is finished once the 12th Devils Press of the third round is completed or the time cap is reached.