The Resolution Games

Workout 1: Liftoff 

0:00 - 6:00: Partner 1 Performs Lift

6:00 - 12:00: Partner 2 Performs Lift

12:00 -15:00: Equipment Cleanup

Partner 1: Find 3RM Front Squat 

Partner 2: Find 3RM Shoulder to Overhead

*Both movements will start from the floor.

Workout Flow

This is a 12 minute workout where scoring will be based on the cumulative weight lifted between both athletes. There is no tiebreak. Only 1 athlete is allowed to work during their designated window of time. Partners will not be allowed to assist their teammate in changing weights on the barbell. This workout can begin with a pre-loaded barbell.

At the call of “3,2,1...Go!” Partner 1 will have 6 minutes to find their heaviest 3 rep maximum weight Front Squat from the floor. Partner 1 may have as many attempts as they would like during this time, but only the heaviest successful 3 rep attempt during the 6 minute window will be scored. At the 6:00 mark on the clock, Partner 2 will have 6 minutes to find their heaviest 3 rep maximum weight Shoulder to Overhead. Partner 2 may have as many attempts as they would like during this time, but only the heaviest successful 3 rep attempt during the 6 minute window will be scored. At the 12:00 mark on the clock, the workout is considered complete and all athletes will have 3 minutes to deload their barbells and clean their equipment before the next heat. Please refer to the Movement Standards below for for each exercise. 

Movement Standards

Front Squat: This movement will begin from the ground. The athlete may use a muscle clean, power clean, squat clean, or split clean to get the barbell into the front rack position. Once the front rack position has been achieved, it must remain in the front rack position for the duration of the attempt. Dropping the bar prior to completion of the 3 front squats will be considered a “No Rep”. At the bottom of the squat, the hip crease must clearly be below the top of the knee, and credit will be given for the repetition when the athlete’s hips and knees are fully extended at the top of the repetition. 

Shoulder to Overhead: This movement will begin from the ground. The athlete may use a muscle clean, power clean, squat clean, or split clean to get the barbell into the front rack position. Once the front rack position has been achieved, it must remain in the front rack position for the duration of the attempt. Dropping the bar prior to completion of the 3 shoulder to overhead attempts will be considered a “No Rep”. Strict Press, Push Press, Push Jerk, and Split Jerk are allowed. At the top of the movement, the athlete’s knees, hips, and arms must be at full extension with the barbell directly over or slightly behind the body. Athletes choosing to split jerk must return their feet to the starting position prior to their next shoulder to overhead rep.

Workout 2: Jumping With The Devil

AMRAP - 12 minutes

10 Synchro Box Jump Overs/Step Overs

5 Synchro Devil Press

Male/Male Division

Rx: DB: 50 lbs / 30 inches

Masters (35+): DB: 35 lbs / 24 inches

Scaled: DB: 35 lbs / 20 inches

Teenagers: DB: 25 lbs / 20 inches

Female/Female Division

Rx: DB: 35 lbs / 24 inches

Masters (35+): DB: 25 lbs / 20 inches

Scaled: DB: 20 lbs / 20 inches

Teenagers: DB: 15 lbs / 20 inches

Workout Flow

This is a 12 minute workout where scoring will be based on the number of rounds and reps completed during the time domain. There is no tiebreak. Both athletes will be working at the same time for the duration of this workout. 

At the call of “3,2,1...Go!” Both athletes will cross their start line and perform 10 Synchronized Box Jump Overs (Synchronized Step Overs for Scaled and Teenage Divisions). Upon completion of the 10th Synchronized Box Jump Over or Synchronized Step Over, both athletes will transition to their pair of dumbbells where they will perform 5 Synchronized Devil Presses. Once the 5 Synchronized Devil Presses have been completed, both athletes will return to complete 10 Synchronized Box Jump Over/Synchronized Step Overs and 5 Synchronized Devil Presses. Both athletes will continue to complete this couplet of movements for the duration of the workout. All repetitions of one movement must be completed prior to moving on to the next movement. Please refer to the Movement Standards below for each exercise. 

Movement Standards

Synchro Box Jump Overs: A 2 foot take-off is required, and only the athlete’s feet may touch the box. Athletes may jump on top of the box using a 2 foot landing, and then may jump off or step off to the other side. Full extension of hips and knees at the top of the box are not required. Athletes may jump completely over the box. If jumping over the box, both feet must pass over top of the box and not around it, and a 2 foot landing is required. The synchronized rep is counted when both athletes have successfully landed on the ground on the opposite side of the box. One athlete may complete the rep prior to their partner, but the athlete must wait for their partner to complete the synchronized rep before beginning the next rep. 

Synchro Box Step Overs: Only the athlete’s feet may touch the box, and the athletes’ hands and/or forearms may not assist by pressing off of the leg. Full extension of hips and knees at the top of the box are not required. Athletes will step on top of the box using 1 foot, then bring the second foot to the top of the box. At the top of the box, the athlete will then step off to the other side. Athletes may jump completely over the box. The synchronized rep is counted when both athletes have successfully landed on the ground on the opposite side of the box. One athlete may complete the rep prior to their partner, but the athlete must wait for their partner to complete the synchronized rep before beginning the next rep. 

Synchro Devil Press: The movement begins with the athlete completing a burpee with one dumbbell in each hand. Stepping back and stepping up on the burpees is permitted. At the bottom of the burpee, the athlete’s chest must clearly be on the ground between the dumbbells. Upon completion of the burpee, the athlete will bring both dumbbells overhead without stopping at the shoulders. The movement is completed with arms, knees, and hips at full extension with both dumbbells overhead in line with the body or slightly behind. The synchronized rep is counted when both athletes have achieved the completed movement. One athlete may complete the rep prior to their partner, but must wait at the top of the movement for their partner prior to beginning the next rep.

Workout 3: Grand Prix

Partner 1: Complete one round then switch

Partner 2: Rest

AMRAP - 14 minutes

9 Wall Balls 

6 Toes to Bar/Hanging Knee Raises

3 Dball over Shoulder

Workout Flow

This is a 14 minute workout where scoring will be determined by the number of rounds and reps completed during the time domain. There is no tiebreak. Both partners will begin behind their designated start line, and only 1 athlete will be working at a time. Athletes can tag out at any time throughout the workout. Partners can split up the work however they want but must follow the sequence of movements in order.

At the call of “3,2,1...Go!” One team member will cross the start line to complete 9 Wall Ball Shots to their designated target. After the 9th Wall Ball Shot has been completed, the athlete will complete 6 Toes to Bar (Hanging Knee Raises for Scaled and Teenage Divisions), then complete 3 Dball over Shoulder. Upon completion of the last Dball over Shoulder, the athlete will begin another round of 9 Wall Ball Shots, 6 Toes to Bar (or Hanging Knee Raises) and 3 DBall over Shoulder. This sequence of movements will be repeated for the duration of the workout and all repetitions of one movement must be completed before moving on to the next movement. Partners may switch out at any time between reps during the workout, but the athlete leaving the workout floor must have completely crossed the start line before the waiting athlete can begin working. Please refer to the Movement Standards for below for each exercise.

Male/Male Division

Rx: Wall Balls: 30 lbs / Toes to Bar / Dball: 100 lbs

Masters (35+): Wall Balls: 20 lbs / Toes to Bar / Dball: 100 lbs

Scaled: Wall Balls: 14 lbs / Hanging Knee Raises / Dball: 70 lbs

Teenagers: Wall Balls 10 lbs / Hanging Knee Raises / Dball: 50 lbs

Female/Female Division

Rx: Wall Balls: 20 lbs / Toes to Bar / Dball: 70 lbs

Masters (35+): Wall Balls: 14 lbs / Toes to Bar / Dball: 70 lbs

Scaled: Wall Balls: 10 lbs / Hanging Knee Raises / Dball: 50 lbs

Teenagers: Wall Balls: 6 lbs / Hanging Knee Raises / Dball: 30 lbs

Movement Standards

Wall Ball Shots: The wall ball must begin in the front rack position at the start of each repetition. Squat until the hip crease is below the knee. Squat cleaning the wall ball is permitted as long as the wall ball starts on the ground. The rep is credited when the athlete achieves proper squat depth and the ball hits the target at or above the specified height. If the ball hits low or does not come in contact with the target, the rep is not credited. If the ball drops to the ground from the top, it must settle on the ground before the next rep and cannot be caught off the bounce. 

Toes To Bar: The athlete must go from a full hang to having the toes touch the pullup bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Overhand, underhand, and mixed grip are all permitted. Both feet must come in contact with the bar at the same time inside the hands. 

Hanging Knee Raises: The athlete’s arms and hip must be at full extension at the bottom with the feet visibly off the ground, and the feet must be brought back behind the bar and the rest of the body. Overhand, underhand, and mixed grip are all permitted. At the top of the repetition, the athlete must raise their knees above the height of their hips. 

DBall over Shoulder: The movement begins with the ball on the ground, and the ball must be lifted to the shoulder and then passed over the shoulder. Moving the ball around the side of the shoulder is not permitted. When the ball is at the shoulder, hips and knees must be at full extension. It is permissible for the ball to not contact the shoulder when passing over it, but hips and knees must still be at full extension when passing the ball. Credit for the rep will be given when the ball successfully passes over top of the shoulder with knees and hips at full extension.