Westbound Throwdown

Bailed Out (13:00 CAP)

3x
15-20-25 Bench Press (155/105#)
10 Bar Muscle-Ups

into,

3x
30-35-40 Chest To Bar
100' Synchro Goblet Walking Lunge (100+70/70+50#)

*EMOM, resting teammate tags in

Tiebreaker: Time to complete first 3 rounds of bench press and bar muscle-ups

FLOW

EMOM Format – Rotating Athlete

At all times, 2 athletes are “in play” and working.
The 3rd athlete must be fully resting.

Every minute on the minute (EMOM), the resting athlete must tag in and replace one of the two working athletes. The order of rotation does not have to stay the same; teams can choose who rotates out each minute.

• One athlete is working at a time.
• Reps can be split however the two working athletes choose.
• The resting athlete MUST rotate in at the top of every minute.
• When rotating in, they may replace either working teammate.
• You must finish all bench reps before moving to the bar muscle-ups each round.
• Once all 3 bench + 10 BMU rounds are complete, you move directly into the chest to bar and synchro lunges.

For the bench press, BMU, and chest to bar:

• One athlete is working at a time.
• Reps can be split however the two working athletes choose.

For the lunge:

• Two athletes are performing the lunge together.
• One teammate will hold a (100/70#) dummbell and one will hold a (70/50#) dumbbell.
• Athletes can switch dumbbells whenever they would like, but must return to the previously completed 6' segment before continuing.
• If the minute hits in the middle of the lunge, athletes must return to the previously completed 6' segment before continuing.

MOVEMENT STANDARDS

Bench Press 

• Bar must begin at full lockout with elbows extended.
• Bar must touch the athlete’s torso (chest or upper abdomen).
• Bar must return to full lockout with elbows fully extended.
• Feet must remain in contact with the floor throughout the rep.
• Hips do not need to remain on the bench.

Bar Muscle-Ups 

• Athlete must pass through a hang.
• Athlete must transition from below the bar to above the bar.
• At the top, elbows must be fully locked out with shoulders clearly over the bar.
• If the hands leave the bar before lockout is achieved, the rep will not count.
• If any part of the arm besides the hands touches the pull up bar, the rep will not count

Chest-to-Bar Pull-Ups (C2B)

• Chest must clearly make contact with the bar below the collarbone.
• Arms must return to full extension at the bottom of each rep.

Synchronized Goblet Walking Lunge (100’ Total)

• One dumbbell held in a goblet position by each working athlete.
• Dumbbell must be held by both hands.
• Athletes may only hold one head of the dumbbell.
• If the dumbbell is dropped, both athletes must return to the previously completed 6' segment before continuing.
• Back knee must clearly touch the ground on each step.
• Athletes must reach full hip and knee extension at the top before stepping forward.

Synchronization:

• Both back knees must touch the ground at the same time
• Both athletes must be standing with hips and knees extended at the same time.
• Both athletes must fully cross the designated 6’ line for the segment to count.
• If one athlete crosses and the other does not, the segment is not complete and both athletes will have to complete another rep.

Hips Do Lie (Floater)

1:00 for All 3 Team Members to Find Max Broad Jump

Immediately into,

5:00 AMRAP
-60/48 cal Bike Erg
-15 Back Squats (245/165#) into 15 Back Squats (295/205#) into 30 Over/Unders
+
Max Torque Tank Push In Remaining Time

Immediately into,

1:00 for All 3 Team Members to Find Max Broad Jump

*2 Scores (each weighted .5)

**Score 1 - Sum of all 3 athletes best broad jump before the AMRAP and all 3 athletes best broad jump after the AMRAP (6 total numbers added together)

**Score 2 - Total reps completed in AMRAP

FLOW

At 3..2..1..Go, teams will have 1:00 to establish a max distance broad jump for all three athletes.

Athletes will go one at a time. Athlete 1 must complete and finalize their best distance before Athlete 2 may begin. Athlete 2 must finish before Athlete 3 can go. Each athlete may take as many attempts as time allows. The score for this portion will be each athlete’s best successful jump.

At the 1:00 mark, teams will immediately transition into the 5:00 AMRAP.

During the AMRAP, teams will work to complete:

• 60/48 calorie Bike Erg
• 15 Back Squats (245/165 lb) into 15 Back Squats (295/205 lb) into 30 Over/Unders.

The Bike Erg and Back Squats/Over Unders may be completed simultaneously, with athletes dividing work however they choose. Athletes may switch between movements at any time.

The back squats/over unders must be completed in order. Teams must finish all 15 reps at the first weight before moving to the second weight, and all 15 reps at the second weight before advancing to the 30 Over/Unders.

Teams may not move on to the Torque Tank until both the Bike Erg calories and all Back Squats/Over Unders are complete.

Once the Bike Erg, both Back Squat sets, and Over/Unders are completed, teams will use the remaining time to accumulate max distance on the Torque Tank Push. Athletes may switch on the Torque Tank at any time, with one athlete pushing at a time.

At the conclusion of the 5:00 AMRAP, teams will immediately transition into a final 1:00 window to establish a max distance broad jump.

Athletes will again go one at a time, with Athlete 1 completing all attempts before Athlete 2 begins, followed by Athlete 3. Each athlete will record their best successful jump within the time cap.

The workout is complete at the end of the final 1:00.

MOVEMENT STANDARDS

Broad Jump

• Athletes will jump from a two-foot takeoff with both feet bhind the line.
• Distance will be measured from the start line to the heel that is farthest back on the landing.
• The athlete must stick the landing long enough for the judge to clearly call out the distance.
• Any steps, slides, or hops after landing will result in a no rep.
• If the athlete’s hands touch the ground at any point during the landing, the rep will not count.

Back Squats

• Athletes may switch at any time and share reps as desired.
• Each rep begins with the barbell unracked and the athlete standing tall.
• The athlete must squat until the hip crease passes below the top of the knee.
• The rep is credited when the athlete returns to full hip and knee extension at the top.
• The first barbell (lighter weight) must be fully completed and re-racked before the second barbell is unracked.
• The second barbell (heavier weight) must be fully completed and re-racked before the any athletes start on the over/unders.
• If a rep is failed, the team may return the barbell to the rack in any manner necessary to safely reset.

Over/Unders

• Athletes must jump over the band and then get under the band for each rep.
• The height of the band may be adjusted by the team at any time before or during the workout.
• Athletes may not make contact with the band.
• If the band is touched at any point (over or under), the rep will be a no rep and the entire rep must be repeated.

Torque Tank Push

• Athletes will push the Torque Tank for maximum distance (50' lengths)
• Only one athlete may push the tank at a time.
• Athletes may switch at any time.
• Distance will be measured by the back of the tank.
• All 4 wheels must cross the 50' line before turning around and returning
• Reps will be measured in 10' increments

Hips Do Lie (Floater)

1:00 for All 3 Team Members to Find Max Broad Jump

Immediately into,

5:00 AMRAP
-60/48 cal Bike Erg
-15 Back Squats (245/165#) into 15 Back Squats (295/205#) into 30 Over/Unders
+
Max Torque Tank Push In Remaining Time

Immediately into,

1:00 for All 3 Team Members to Find Max Broad Jump

*2 Scores (each weighted .5)

**Score 1 - Sum of all 3 athletes best broad jump before the AMRAP and all 3 athletes best broad jump after the AMRAP (6 total numbers added together)

**Score 2 - Total reps completed in AMRAP

FLOW

At 3..2..1..Go, teams will have 1:00 to establish a max distance broad jump for all three athletes.

Athletes will go one at a time. Athlete 1 must complete and finalize their best distance before Athlete 2 may begin. Athlete 2 must finish before Athlete 3 can go. Each athlete may take as many attempts as time allows. The score for this portion will be each athlete’s best successful jump.

At the 1:00 mark, teams will immediately transition into the 5:00 AMRAP.

During the AMRAP, teams will work to complete:

• 60/48 calorie Bike Erg
• 15 Back Squats (245/165 lb) into 15 Back Squats (295/205 lb) into 30 Over/Unders.

The Bike Erg and Back Squats/Over Unders may be completed simultaneously, with athletes dividing work however they choose. Athletes may switch between movements at any time.

The back squats/over unders must be completed in order. Teams must finish all 15 reps at the first weight before moving to the second weight, and all 15 reps at the second weight before advancing to the 30 Over/Unders.

Teams may not move on to the Torque Tank until both the Bike Erg calories and all Back Squats/Over Unders are complete.

Once the Bike Erg, both Back Squat sets, and Over/Unders are completed, teams will use the remaining time to accumulate max distance on the Torque Tank Push. Athletes may switch on the Torque Tank at any time, with one athlete pushing at a time.

At the conclusion of the 5:00 AMRAP, teams will immediately transition into a final 1:00 window to establish a max distance broad jump.

Athletes will again go one at a time, with Athlete 1 completing all attempts before Athlete 2 begins, followed by Athlete 3. Each athlete will record their best successful jump within the time cap.

The workout is complete at the end of the final 1:00.

MOVEMENT STANDARDS

Broad Jump

• Athletes will jump from a two-foot takeoff with both feet bhind the line.
• Distance will be measured from the start line to the heel that is farthest back on the landing.
• The athlete must stick the landing long enough for the judge to clearly call out the distance.
• Any steps, slides, or hops after landing will result in a no rep.
• If the athlete’s hands touch the ground at any point during the landing, the rep will not count.

Back Squats

• Athletes may switch at any time and share reps as desired.
• Each rep begins with the barbell unracked and the athlete standing tall.
• The athlete must squat until the hip crease passes below the top of the knee.
• The rep is credited when the athlete returns to full hip and knee extension at the top.
• The first barbell (lighter weight) must be fully completed and re-racked before the second barbell is unracked.
• The second barbell (heavier weight) must be fully completed and re-racked before the any athletes start on the over/unders.
• If a rep is failed, the team may return the barbell to the rack in any manner necessary to safely reset.

Over/Unders

• Athletes must jump over the band and then get under the band for each rep.
• The height of the band may be adjusted by the team at any time before or during the workout.
• Athletes may not make contact with the band.
• If the band is touched at any point (over or under), the rep will be a no rep and the entire rep must be repeated.

Torque Tank Push

• Athletes will push the Torque Tank for maximum distance (50' lengths)
• Only one athlete may push the tank at a time.
• Athletes may switch at any time.
• Distance will be measured by the back of the tank.
• All 4 wheels must cross the 50' line before turning around and returning
• Reps will be measured in 10' increments

For Time (14:00 CAP)

20 Front Squats (225/155#)
80 Drag Rope Double Unders
40 Strict Handstand Pushups
80 Drag Rope Double Unders
20 Cleans (205/145#)
80 Drag Rope Double Unders
40 Handstand Pushups
80 Drag Rope Double Unders
20 Clusters (185/125#)

IMPORTANT RULE:

Once an athlete finishes their contribution to a movement, they cannot return to that movement to aid in completing the set.

Example:
If the first athlete completes 8 of the 20 front squats and steps away, then the second athlete completes 7 of the 20 front squats and steps away, the third athlete MUST finish the remaining 5 front squats. The first and second athletes MAY NOT return to complete the set of front squats.

This rule applies to every movement in the workout.

Athletes may complete reps in any distribution, but once they are done with a movement, they are finished with it.

The order of athletes does not need to remain the same from movement to movement. 

It is not required that all athletes do a portion of every movement. If 1 or 2 athletes can complete all the reps of a given movement, that is allowed.

Reps may be divided however the team chooses, with only one athlete working at a time.

FLOW

AT 3, 2 ,1, GO, the first athlete will complete their desired number of reps of front squats, then step forward into the waiting area. The second athlete will then step forward and complete their desired number of reps of front squats, then step forward into the waiting area. If the 20 reps are not completed at this point, the third athlete will step forward and finish the remaining reps of front squats, then step forward into the waiting area. 

Once the 20 front squats are completed, an athlete may begin working on drag rope double unders in the same fashion. Once all 80 double unders are completed by the team, they will continue to work through all movements in the same flow.

Weight changes on the barbell will happen once the set of 80 double unders directly before the next barbell movement are completed. All athletes may aid in changing the weight.

The order in which athletes attack each movement does not need to remain the same. Athletes do not need to go "unbroken" within their contribution. It is only when the athlete steps into the waiting area between movements that their turn is over.

MOVEMENT STANDARDS

Front Squat

• Barbell will be taken from the ground. A squat clean may be used and will count as your first front squat.
• Hands must be in contact with the bar at the beginning and end of the rep.
• Hip crease must pass below the top of the knee at the bottom of the squat, and hips and knees must be fully extended at the top of the rep.

Drag Rope Double Unders

• The rope must pass under the athlete’s feet twice during a single jump.
• The rope must rotate forward.

Strict Handstand Push-Ups

• Athlete begins in a fully locked out handstand position with heels against the wall, and some part of the each hand touching the 30" tape line, 10" from the wall
• Athletes head must clearly touch the floor.
• Athlete must press back to full elbow lockout.
• Kipping is not allowed. Legs must remain straight and may not assist the press.
• Heels must start and end in contact with the wall during the rep.

Handstand Push-Ups

• Athlete begins in a fully locked out handstand position with heels against the wall, and some part of the each hand touching the 30" tape line, 10" from the wall
• Athlete must lower until the head touches the floor.
• Athlete must press to full lockout with elbows extended.
• Kipping is allowed.
• Heels must return to the wall at the top of the rep.

Cleans

• Barbell begins on the floor.
• Hands must be outside the knees at setup.
• Bar must be lifted from the floor and received in the front rack position.
• Athlete must finish with hips and knees fully extended and elbows clearly in front of the bar.
• The bar may be received in a power clean or squat clean.
• Touch-and-go reps are allowed. The bar does not have to settle on the floor between reps.

Clusters

• Barbell begins on the ground.
• The bar must be cleaned from the floor to the shoulders, passing through a full squat (hip crease below knee), then thrusted overhead in one fluid motion.
• The rep finishes with the bar locked out overhead, hips, knees, and elbows fully extended.
• There may be no re-dip of the knees in the thruster portion of the lift. In other words, you may not jerk the thruster.
• The thruster must flow directly from the clean in one continuous movement.
• The bar must return to the floor between reps. Touch-and-go reps are allowed
• Steps forward or backward to stabilize the barbell overhead will not result in a no rep unless it is a clear attempt to re-bend the knees and jerk the barbell.

Riding The Line (16:00 CAP)

150/120 cal echo bike
21 synchro burpees to line
90/70 cal echo bike
27 synchro burpees to line
30/20 cal echo bike
33 synchro burpees to line

Tiebreaker: Time at completion of second round of echo bike

FLOW

At 3..2..1..Go, 1 athlete will begin working on the bike towards 150/120 calories. Athletes may switch out in any order however often they would like. Once the bike reaches the prescribed calories, all 3 athletes will move to the first line for synchro burpees to line.

There will be 3 lines progressing down the lane. For each set of burpees, athletes will perform 1/3 of the prescribed burpees on each line. For the set of 21 burpees, all three athletes will perform 7 synchro burpees to the first line, step forward and perform 7 synchro burpees to the second line, then step forward and perform 7 burpees to the third line.

Once all 21 burpees are complete, athletes may return to the echo bike and begin working towards 90/70 calories. The tiebreaker will be at the completion of this echo bike.

For the set of 27 burpees, all three athletes will perform 9 synchro burpees to the first line, step forward and perform 9 synchro burpees to the second line, then step forward and perform 9 burpees to the third line.

Once all 27 burpees are complete, athletes may return to the echo bike and begin working towards 30/20 calories.

For the set of 33 burpees, all three athletes will perform 11 synchro burpees to the first line, step forward and perform 11 synchro burpees to the second line, then step forward and perform 11 burpees to the third line.

MOVEMENT STANDARDS

Echo Bike:

• Only one athlete may be working at a time.
• Athletes may switch at any time.
• The bike must reach or exceed the prescribed calorie total before moving on.
• Judges will confirm the calorie count before athletes transition.
• Judges will reset the monitor before each set.

Synchronized Burpees to Line:

• All three athletes must have their chest and thighs on the floor with their hands behind the line at the same time.
• All three athletes must have both feet touching the line at the same time at the top of the rep.
• Athletes do not need to stand fully upright at the top.
• Athletes can either step or hop to the line
• Athletes heads may hang over the line, as long as their hands are behind it.

Same, Same, But Different (11:00 CAP)

3 Rounds For Time
25 Synchro Toes-To-Ring, GHD Sit-Ups, and AB Mat Sit-Ups 
15 Devil Press (50/35s#)
150' Bearhug Sandbag Carry (150/100#)

*Each athlete will complete 1 round

*The athlete going into their round must perform the toes-to-ring

 
FLOW

At 3..2..1..Go, all three athletes will begin the 25 synchronized core reps required to start the round. During the core work, one athlete will be on Toes-to-Ring, one athlete on GHD Sit-Ups, and one athlete on AbMat Sit-Ups. Athletes must move in sync and complete all 25 reps together before the team may move forward.

The athlete who will be completing the upcoming working round must be the athlete performing the Toes-to-Ring during the synchronized core work. The remaining two athletes may be on either the GHD Sit-Ups or AbMat Sit-Ups, and this designation does not matter.

Once the synchronized core repetitions are complete, the Toes-to-Ring athlete will begin the working round while the other two athletes rest.

The working athlete will first complete 15 Devil Press. After finishing the Devil Press, the athlete will pick up the sandbag and complete the 150’ Bearhug Sandbag Carry. The carry will be divided into 30’ segments, so the athlete must complete 5 lengths. 

Once the first athlete finishes the sandbag carry, the team may move to their implement and begin the next round with another set of 25 synchronized core reps. Athletes may reorganize which athlete is on the GHD and AbMat, but the athlete who will perform the next working round must be on the Toes-to-Ring station.

After the synchronized reps are completed, that athlete will complete 15 Devil Press followed by the 150’ Bearhug Sandbag Carry.

This sequence will repeat 1 more time for a total of 3 rounds, with each teammate completing one full round of Devil Press and Sandbag Carry. The workout is complete when the final athlete finishes the last 150’ Bearhug Sandbag Carry and returns to the start/finish line.

MOVEMENT STANDARDS

Toes-to-Ring (TTR)

• Athlete must begin each rep from a full hang with arms fully extended.
• Both feet must clearly make contact with the rings or fingers at the same time.
• The rep is credited when both feet touch the rings simultaneously.
• Feet must return behind the athlete and arms must reach full extension before beginning the next rep.

GHD Sit-Ups

• Female teams will have a 4" riser to touch instead of the ground.
• Athletes must start with hands touching the foot pad.
• At the bottom of the rep, both hands must clearly touch the ground for men, or 4" riser for women, behind the athlete’s head.
• At the top of the rep, the athlete must sit up and touch the foot pads with both hands.

AbMat Sit-Ups

• Athletes must start sitting up with their shoulders in front of their hips
• At the bottom of the rep, the athlete’s shoulders must clearly touch the ground, and both hands must touch the ground behind their head.
• At the top of the rep, the athlete must sit up to the point their shoulders are clearly in front of their hips
• Any orientation of the legs is allowed

Synchronized Core Work

• Syncronization will occur at the top of each rep (feet touching rings, hands touching foot pads, and shoulders in front of hips).
• If one athlete is out of sync, the rep will not count.

Devil Press

• Each rep begins with both dumbbells on the floor, and the athletes chest and thighs clearly touching the floor.
• Athletes must move the dumbbells from the floor to overhead. A double dumbbell clean and jerk is allowed.
• At the top of the rep, the athlete must reach full lockout with hips, knees, and elbows fully extended.
• The athletes chest must touch the ground each rep. Touching the chest to the tops of the dumbbells will not count.

Bearhug Sandbag Carry

• The sandbag must be held in a bearhug position in front of the athlete’s body.
• The lane will be divided into 30’ segments. Athletes must clearly cross each line with both feet while carrying the sandbag before turning around.
• If the sandbag is dropped, the athlete must pick it up from the point where it was dropped before continuing.
• On the last carry length to complete 150', the athlete must drop the sandbag past the line. They do not need to cross the line with both feet before dropping the sandbag, as long as the sandbag lands completely past the line.