Lift-Mas 2024

RX Division:

AMRAP 16

Max Cal Air Bike in 6:00

-into-

4 Rounds:

10 Synchro Lateral Burpees Over Bar

16 Front Squats @135/95 (split) (61/43 kg)

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Max Cal Air Bike in the remaining time

This event has 2 Scores 

Score 1 = Max calorie bike in the first 6 min

Score 2 = Max calorie bike in the first 6 min + max calorie bike in the last piece (add these two together)

Scaled Division:

AMRAP 16

Max Cal Air Bike in 6:00

-into-

4 rounds:

10 Synchro Lateral Burpees Over Bar

16 Front Squats @95/65 (split) (43/29 kg)

-into-

Max Cal Air Bike in the remaining time

This event has 2 Scores 

Score 1 = Max calorie bike in the first 6 min

Score 2 = Max calorie bike in the first 6 min + max calorie bike in the last piece (add these two together)

Either Echo or Assault bikes can be used. Just make sure that ALL TEAMS use the same bike option.

Description: Athlete 1 will start on the Bike and Athlete 2 will rest. They may switch back and forth as needed during the 6 minutes. At the end of the first AMRAP, teams will go straight into Synchro Lateral Burpees. Athletes will lay on opposite sides of the bar. When they stand up, they will jump to the opposite side of the bar (scaled division is allowed to step.) Front squats will be split as desired. As soon as they finish the 4 rounds, athletes will make their way back to the bike and accumulate as many calories back and forth as possible until the 16 minutes is up. At the call of time, athletes must stop pedaling, but the monitor may continue to accumulate calories until the monitor count stops. The score should be calculated after the monitor stops.

6 min AMRAP 

Max Clean and Jerks

*Score is total weight lifted (# reps multiplied by weight of bar)

*Athletes on each team must use the same bar

*Teams can choose between 95/65, 135/95, 185/125, or 225/135
(KG: 43/29, 61/43, 83/56, 102/61)

*For example, 120 reps @135 = a score of 16,200, 160 reps @95 = a score of 15,200, etc.

Scaled is the same as RX for this event

Description: Prior to starting, athletes will choose their workout weight and load their bar. There is one barbell per team, shared between partners. Athletes may not change their weight choice during the workout. 

Athletes will start facing the bar. On the call of 3..2..1.. GO, athletes will accumulate as many Clean and Jerk reps as possible at their chosen weight. The barbell starts on the floor for each rep. Athletes may not lower to the hang position before cleaning the bar. A squat or power clean is allowed. A shoulder press, push press, push jerk, or split jerk may be used to get the weight overhead. The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the middle of the body.

RX:

12 min AMRAP

50 Synchro Toes to Bar

40 Cal Ski + Row (working same time)

30 Synchro Box Jump Overs (24/20)

20 Snatch (135/95) (split) (61/43 kg)

** If you do not have Ski Ergs, you could change the Ski to a 400m run or 20 shuttle runs where each rep is 25 feet down + 25 feet back. Or you could use 2 rowers per team and have both athletes accumulate 40 calories at the same time.

Scaled:

12 min AMRAP

50 Synchro Hanging Knee Raises

40 Cal Ski + Row (working same time)

30 Synchro Box Step Overs (24/20)

20 Snatch (95/65) (split) (43/29 kg)

** If you do not have Ski Ergs, you could change the Ski to a 400m run or 20 shuttle runs where each rep is 25 feet down + 25 feet back. Or you could use 2 rowers per team and have both athletes accumulate 40 calories at the same time.

Description: Athletes will start under the pull-up bar. At the call of go, athletes will complete synchro Toes to Bar reps. Teams must have all 4 feet touching the bar simultaneously (scaled will have all their knees above their waist.) For the machines, athletes will both work on opposite machines at the same time. One athlete Skis and the other Rows. They may switch at any time and will continue to work until both machines read 40 calories. The Box Jump Overs will start with both athletes having both feet on the ground. Each athlete has their own box. The rep ends with all 4 feet on top of the box. Athletes will then step down on the other side to start the next rep. Step Ups (for scaled) will be performed the same. All 4 feet on the ground and then on top of the box at the same time. A step-down is required in all divisions. The Snatches will be back and forth as desired until the total reps are complete. A squat or power snatch is allowed. When teams complete a round, a new round begins until the 12 minutes are up.