RX

15:00 Clock

Athlete 1:

0:00 - 5:00 1000m Row

5:00 - 10:00 5RM Front Squat

Athlete 2:

5:00 - 10:00 1000m Row

10:00 - 15:00 3RM Shoulder to Overhead

Score 1: Combined time on Row

Score 2: Total Weight* (tiebreaker is Row total)

Scaled

15:00 Clock

Athlete 1:

0:00 - 5:00 1000/800m Row

5:00 - 10:00 5RM Front Squat

Athlete 2:

5:00 - 10:00 1000/800m Row

10:00 - 15:00 3RM Shoulder to Overhead

Score 1: Combined time on Row

Score 2: Total Weight* (tiebreaker is Row total)

Workout Details:

As of now, the clock will be set up on a 5:00 x 3 interval clock. Athlete will start seated on the rower with handle in the rack. On "Go" A1 will work to complete their designated distance for time with a 5:00 time cap (any unfinished meters will be added as penalty time to the 5:00 cap). Directly at the 5:00 cap, a new 5:00 interval will start. A1 will move to the 5RM FS and A2 will start their distance row. This will continue for one more interval, then A2 will move to the bar for a 3rm Shoulder to Overhead. 

*Athletes will be completing their 5rm and 3rm FROM THE RIG/RACK. Any failed attempt that hits the floor will need to be re-racked to the rig before another attempt can be made. Any failed attempt that does not go to the floor can be reattempted (staying in the front rack position) without a re-rack to the rig. 

*Athletes may lower the weight after a failed attempt. Unlimited attemps allowed.

*The barbell will start empty for the 5RM Front Squat; however, once the athlete finishes the row they can load their barbell even if the new interval has not started. Athletes cannot attempt nor warm up the barbell until the working interval starts. A1 can help A2 set up their barbell for the S2OH. 

*Athletes may work past their 5:00 working window as long as it is unracked from the rig prior to clock expiration.

RX

15:00 Clock

Athlete 1:

0:00 - 5:00 1000m Row

5:00 - 10:00 5RM Front Squat

Athlete 2:

5:00 - 10:00 1000m Row

10:00 - 15:00 3RM Shoulder to Overhead

Score 1: Combined time on Row

Score 2: Total Weight* (tiebreaker is Row total)

Scaled

15:00 Clock

Athlete 1:

0:00 - 5:00 1000/800m Row

5:00 - 10:00 5RM Front Squat

Athlete 2:

5:00 - 10:00 1000/800m Row

10:00 - 15:00 3RM Shoulder to Overhead

Score 1: Combined time on Row

Score 2: Total Weight* (tiebreaker is Row total)

Workout Details:

As of now, the clock will be set up on a 5:00 x 3 interval clock. Athlete will start seated on the rower with handle in the rack. On "Go" A1 will work to complete their designated distance for time with a 5:00 time cap (any unfinished meters will be added as penalty time to the 5:00 cap). Directly at the 5:00 cap, a new 5:00 interval will start. A1 will move to the 5RM FS and A2 will start their distance row. This will continue for one more interval, then A2 will move to the bar for a 3rm Shoulder to Overhead. 

*Athletes will be completing their 5rm and 3rm FROM THE RIG/RACK. Any failed attempt that hits the floor will need to be re-racked to the rig before another attempt can be made. Any failed attempt that does not go to the floor can be reattempted (staying in the front rack position) without a re-rack to the rig. 

*Athletes may lower the weight after a failed attempt. Unlimited attemps allowed.

*The barbell will start empty for the 5RM Front Squat; however, once the athlete finishes the row they can load their barbell even if the new interval has not started. Athletes cannot attempt nor warm up the barbell until the working interval starts. A1 can help A2 set up their barbell for the S2OH. 

*Athletes may work past their 5:00 working window as long as it is unracked from the rig prior to clock expiration.

​RX

8:00 Time Cap:

30/25 Echo Bike Cals

20 Sandbag Cleans 125/100#

10 Burpees Over Sandbag

10 Burpees Over Sandbag

20 Sandbag Cleans

30/25 Echo Bike Cal

(athletes alternating movements)

- 2:00 Rest -

8:00 Time Cap:

20 Synchro Toes to Bar

100 Double Unders*

20 Synchro Pull-ups

100 Double Unders*

20 Synchro Chest to Bar

100 Double Unders*

20 Bar Muscle-ups*

*one athlete working at a time, share reps as needed

SCALED

8:00 Time Cap

25/20 Echo Bike Cals

15 Sandbag Cleans 100/75#

10 Burpees Over Sandbag

10 Burpees Over Sandbag

15 Sandbag Cleans

25/20 Echo Bike Cals

(athletes alternating movements)

- 2:00 Rest -

8:00 Time Cap:

150 Single Unders*

50 Synchro Med Ball Sit-ups 20/14#

150 Single Unders*

25 Toes to Bar*

150 Single Unders*

25 Pull-ups*

*one athlete working at a time, share reps as needed

*Scaling with knees to chest or jumping pull-ups is allowed. If you choose this option, your team will automatically be scored below teams that complete the workout as prescribed. 

Workout Details:

Part 1: 

*Synchro = Athletes must be in sync in the tallest part of the movement

*For solo work, there is no tag in required

*Part 1 = Score 1

Part 2: 

*Athletes will tag in and tag out on completetion of their movement, before moving on to the next movement

*Sandbag cleans will be to the shoulder. Full extentsion of knee and hip lockout required. Dipping under the sandbag in the catch is ok, but lockout must occur before the rep counts

*Burpees over sandbag are facing, both feet must be off the ground when clearing the sandbag. Both feet must go over the top of the sandbag and not around the side

*Part 2 = Score 2

RX

8:00 Time Cap:

30/25 Echo Bike Cals

20 Sandbag Cleans 125/100#

10 Burpees Over Sandbag

10 Burpees Over Sandbag

20 Sandbag Cleans

30/25 Echo Bike Cal

(athletes alternating movements)

- 2:00 Rest -

8:00 Time Cap:

20 Synchro Toes to Bar

100 Double Unders*

20 Synchro Pull-ups

100 Double Unders*

20 Synchro Chest to Bar

100 Double Unders*

20 Bar Muscle-ups*

*one athlete working at a time, share reps as needed

SCALED

8:00 Time Cap

25/20 Echo Bike Cals

15 Sandbag Cleans 100/75#

10 Burpees Over Sandbag

10 Burpees Over Sandbag

15 Sandbag Cleans

25/20 Echo Bike Cals

(athletes alternating movements)

- 2:00 Rest -

8:00 Time Cap:

150 Single Unders*

50 Synchro Med Ball Sit-ups 20/14#

150 Single Unders*

25 Toes to Bar*

150 Single Unders*

25 Pull-ups*

*one athlete working at a time, share reps as needed

*Scaling with knees to chest or jumping pull-ups is allowed. If you choose this option, your team will automatically be scored below teams that complete the workout as prescribed. 

Workout Details:

Part 1: 

*Synchro = Athletes must be in sync in the tallest part of the movement

*For solo work, there is no tag in required

*Part 1 = Score 1

Part 2: 

*Athletes will tag in and tag out on completetion of their movement, before moving on to the next movement

*Sandbag cleans will be to the shoulder. Full extentsion of knee and hip lockout required. Dipping under the sandbag in the catch is ok, but lockout must occur before the rep counts

*Burpees over sandbag are facing, both feet must be off the ground when clearing the sandbag. Both feet must go over the top of the sandbag and not around the side

*Part 2 = Score 2

RX

and so on....

​Scaled

and so on....

Workout Details:

- Athletes alternate rounds

- There will be a tag in/tag out required at the startline. Athletes must finish all reps in the working round before next athlete can start. 

- DROPPING THE DUMBBELLS FROM ANY HEIGHT WILL RESULT IN A NO REP!

- Score = Total Reps