The GREAT Aloha Games 2023 #MAUISTRONG

3 Athletes working same time:

In 8:00 complete…

2k Row Erg* (For Time:)
4k Bike Erg* (For Time:)
Max Single-under Crossovers (For Reps:)

Scaled - Single-unders or Single-under crossovers.

Note: If scaled division teams chooses to do Single-under Crossovers, reps will be x2. Ex. 100 single-under crossovers = 200 reps.

However that “Scaled” Team must declare to judge at start of workout and can not switch back to single-unders once decision is initially made.

4th Athlete will help any of the other 3 stations as need be.

*Only completed time under 8 mins will count for ERG score. Any incomplete machine(s) will result in a ZERO score.

ONLY 1 Person May work in each station. 

This is a 3 score Event. Row Time is score 1. Bike Time is score 2. Jump rope reps is score 3. There are No Tiebreakers within this workout as each movment is a score.

NOTE: OVERALL TIEBREAKER FOR THE DAY.... Single-Under Crossover Reps!!

Ex. if 2 teams are tied for 3rd in a division, The Team with the most single-under crossovers will win. If there is a Tie in that movment also, then your Bike Time will be the Final Tiebreaker.

3 Athletes working same time:

In 8:00 complete…

2k Row Erg* (For Time:)
4k Bike Erg* (For Time:)
Max Single-under Crossovers (For Reps:)

Scaled - Single-unders or Single-under crossovers.

Note: If scaled division teams chooses to do Single-under Crossovers, reps will be x2. Ex. 100 single-under crossovers = 200 reps.

However that “Scaled” Team must declare to judge at start of workout and can not switch back to single-unders once decision is initially made.

4th Athlete will help any of the other 3 stations as need be.

*Only completed time under 8 mins will count for ERG score. Any incomplete machine(s) will result in a ZERO score.

ONLY 1 Person May work in each station. 

This is a 3 score Event. Row Time is score 1. Bike Time is score 2. Jump rope reps is score 3. There are No Tiebreakers within this workout as each movment is a score.

NOTE: OVERALL TIEBREAKER FOR THE DAY....Bike Erg Time!!

Ex. if 2 teams are tied for 3rd in a division, The Team with the fastest BIKE ERG TIME WILL be declared the overall winner in that placement. 

3 Athletes working same time:

In 8:00 complete…

2k Row Erg* (For Time:)
4k Bike Erg* (For Time:)
Max Single-under Crossovers (For Reps:)

Scaled - Single-unders or Single-under crossovers.

Note: If scaled division teams chooses to do Single-under Crossovers, reps will be x2. Ex. 100 single-under crossovers = 200 reps.

However that “Scaled” Team must declare to judge at start of workout and can not switch back to single-unders once decision is initially made.

4th Athlete will help any of the other 3 stations as need be.

*Only completed time under 8 mins will count for ERG score. Any incomplete machine(s) will result in a ZERO score.

ONLY 1 Person May work in each station. 

This is a 3 score Event. Row Time is score 1. Bike Time is score 2. Jump rope reps is score 3. There are No Tiebreakers within this workout as each movment is a score.

NOTE: OVERALL TIEBREAKER FOR THE DAY.... Single-Under Crossover Reps!!

Ex. if 2 teams are tied for 3rd in a division, The Team with the most single-under crossovers will win. If there is a Tie in that movment also, then your Bike Time will be the Final Tiebreaker.

E4

“GREAT” Sands of Time

16:00 Cap

4RFT:
MM/FF Order

30 Calories Echo Bike (shared)
15 Synchronized Toes to Bar
10 Sandbag Cleans (shared)
5 Sandbag Squats (shared)

RX- 150/100
Inter- 100/70
Scaled- 70/50

Only MM/FF Pairs is allowed in this workout. This will be alternating Pairs per round. and so on until 4 rounds total is completed.

Echo Bikes will be reset by assigned volunteers. Athletes are not permitted to touch bike monitors. 

Workout Flow:

Upon 3, 2, 1, Go! 

The MM Pair will begin sharing 30 calories on the Echo Bike. Only 1-bike will be used and pair can switch on the bike whenever as desired. 

Once 30 calories are met MM will proceed to do 15 Synchro Toes to Bar reps. Synchronization must be met at the TOP of the REP with both feet touching the gymnastics rig at the same time for both MM Pair.

Upon completion of 15 t2b, MM Pair will share 10 Sandbag Clean reps into 5 Sandbag Squats. 

Sandbag Cleans will require full control with hips and knees extended while sandbag is on the top of shoulder with the opposite hand extending out to solidify control and rep completion. Each sandbag clean must 

E3 CF “G.O.A.T” MF

12:00 Cap
MF working same time

For time:
MF1
21-15-9 Synchronized Chest to Bar Pull-ups
7-5-3 Synchronized Devils Press
Into……
MF2
9-15-21 Synchronized Devils Press
3-5-7 Synchronized Chest to Bar Pull-ups

Masters, Intermediate:
50’s/35’s | Synchronized Pull-ups

Scaled:
35’s/20’s | Pull-ups*
*One partner must hang on rig while partner two does gymnastics reps.

*Tiebreaker- Once MF1 Pair completes their last 3 Synchronized Devils Press

**Full description & standards to be released via Instagram and Athlete Briefing.

E2 “JUMPMAN”

Sponsored by: “Platinum Sponsor”
LAW OFFICES OF SETSUKO REGINA GORMLEY LLC

19:00 Total Time for this 3 Score Event.
WOD “JUMPMAN”

Team Chooses order of Athletes but M starts event.

This is a 3 Score Event!!
Score 1- Time to complete 23 reps.
Score 2- MAX Reps after 23 reps is completed.
Score 3- Max Load
Males- Cluster (Max load ONLY)
Females- Any Clean (Max load ONLY)

Score 1- For Time:
In AMRAP Rounds of:
2-2-2-3 (M1-F1-M2-F2)

Start w/5 …
Burpee Box Get-overs
RX, Masters, Intermediate- 48”
Scaled- 40”

Into...

1-3-5-7-7(= 23 reps) For Time:
Men- Squat Snatch
Women- Squat Clean (performed with 20kg barbell)

Loads:

RX- 155

Masters/Intermediate- 115

Scaled- 80

*Once 23 reps are completed FOR TIME….. any remaining time will be MAX REPS ONLY (Score #2) of;
Squat Snatch- Male
Squat Clean- Female
[However only that athlete in that specific time domain may work.] Once 23 reps is completed, Burpee Box Get-overs is NO LONGER NEEDED to be performed.

Once the 9:00 mins are up there is a……

~ 1:00 rest~
(team choice to deload, remain, or load during the 1:00)

Into…. (Score #3)
9:00 to find Max Load of;
Clusters (M1&M2)
Clean (F1&F2)

Any Athlete may attempt lift at anytime. However, deloading will not be allowed once the 10:00 mark hits. You may deload prior to A1 performing lift. Once again, any order Athlete is allowed but an absolute zero deloading once 10:00 mark begins.
Score #3 for MAX LOAD*

*Load will be tallied and recorded with a Total of All 4 Athletes Max lift.
Ex…..
A1- 140# Clean (Female) A2- 185# Cluster (Male)
A3- 190# Clean (Female) A4- 225# Cluster (Male)

Total load = 740# 

This is going to be interesting to see how all teams best place their athletes to get the best possible scores.

If you get time capped in the first 9 mins prior to completing the 23 barbell reps, your team will not be eligible for Score 2 which in result is a ZERO. 

Good luck, you all have 4-weeks to best plan!!

E2 “JUMPMAN”

Sponsored by: “Platinum Sponsor”
LAW OFFICES OF SETSUKO REGINA GORMLEY LLC

19:00 Total Time for this 3 Score Event.
WOD “JUMPMAN”

Team Chooses order of Athletes but M starts event.

This is a 3 Score Event!!
Score 1- Time to complete 23 reps.
Score 2- MAX Reps after 23 reps is completed.
Score 3- Max Load
Males- Cluster (Max load ONLY)
Females- Any Clean (Max load ONLY)

Score 1- For Time:
In AMRAP Rounds of:
2-2-2-3 (M1-F1-M2-F2)

Start w/5 …
Burpee Box Get-overs
RX, Masters, Intermediate- 48”
Scaled- 40”

Into...

1-3-5-7-7(= 23 reps) For Time:
Men- Squat Snatch
Women- Squat Clean (performed with 20kg barbell)

Loads:

RX- 155

Masters/Intermediate- 115

Scaled- 80

*Once 23 reps are completed FOR TIME….. any remaining time will be MAX REPS ONLY (Score #2) of;
Squat Snatch- Male
Squat Clean- Female
[However only that athlete in that specific time domain may work.] Once 23 reps is completed, Burpee Box Get-overs is NO LONGER NEEDED to be performed.

Once the 9:00 mins are up there is a……

~ 1:00 rest~
(team choice to deload, remain, or load during the 1:00)

Into…. (Score #3)
9:00 to find Max Load of;
Clusters (M1&M2)
Clean (F1&F2)

Any Athlete may attempt lift at anytime. However, deloading will not be allowed once the 10:00 mark hits. You may deload prior to A1 performing lift. Once again, any order Athlete is allowed but an absolute zero deloading once 10:00 mark begins.
Score #3 for MAX LOAD*

*Load will be tallied and recorded with a Total of All 4 Athletes Max lift.
Ex…..
A1- 140# Clean (Female) A2- 185# Cluster (Male)
A3- 190# Clean (Female) A4- 225# Cluster (Male)

Total load = 740# 

This is going to be interesting to see how all teams best place their athletes to get the best possible scores.

If you get time capped in the first 9 mins prior to completing the 23 barbell reps, your team will not be eligible for Score 2 which in result is a ZERO. 

Good luck, you all have 4-weeks to best plan!!

E2 “JUMPMAN”

Sponsored by: “Platinum Sponsor”
LAW OFFICES OF SETSUKO REGINA GORMLEY LLC

19:00 Total Time for this 3 Score Event.
WOD “JUMPMAN”

Team Chooses order of Athletes but M starts event.

This is a 3 Score Event!!
Score 1- Time to complete 23 reps.
Score 2- MAX Reps after 23 reps is completed.
Score 3- Max Load
Males- Cluster (Max load ONLY)
Females- Any Clean (Max load ONLY)

Score 1- For Time:
In AMRAP Rounds of:
2-2-2-3 (M1-F1-M2-F2)

Start w/5 …
Burpee Box Get-overs
RX, Masters, Intermediate- 48”
Scaled- 40”

Into...

1-3-5-7-7(= 23 reps) For Time:
Men- Squat Snatch
Women- Squat Clean (performed with 20kg barbell)

Loads:

RX- 155

Masters/Intermediate- 115

Scaled- 80

*Once 23 reps are completed FOR TIME….. any remaining time will be MAX REPS ONLY (Score #2) of;
Squat Snatch- Male
Squat Clean- Female
[However only that athlete in that specific time domain may work.] Once 23 reps is completed, Burpee Box Get-overs is NO LONGER NEEDED to be performed.

Once the 9:00 mins are up there is a……

~ 1:00 rest~
(team choice to deload, remain, or load during the 1:00)

Into…. (Score #3)
9:00 to find Max Load of;
Clusters (M1&M2)
Clean (F1&F2)

Any Athlete may attempt lift at anytime. However, deloading will not be allowed once the 10:00 mark hits. You may deload prior to A1 performing lift. Once again, any order Athlete is allowed but an absolute zero deloading once 10:00 mark begins.
Score #3 for MAX LOAD*

*Load will be tallied and recorded with a Total of All 4 Athletes Max lift.
Ex…..
A1- 140# Clean (Female) A2- 185# Cluster (Male)
A3- 190# Clean (Female) A4- 225# Cluster (Male)

Total load = 740# 

This is going to be interesting to see how all teams best place their athletes to get the best possible scores.

If you get time capped in the first 9 mins prior to completing the 23 barbell reps, your team will not be eligible for Score 2 which in result is a ZERO. 

Good luck, you all have 4-weeks to best plan!!

E5 The “GREAT Wall of Aloha” 

16:00 Cap

2 Rounds For Time:

FF Pair Starts Event and completes 1- Full round then tags in MM Pair to start and complete their 1- Full round before time cap.

5 Synchronized Wall Walks
10 HSPU (shared)
15 Synchronized Barbell Deadlifts
30 Double DB Bench Press (shared)
15 Synchronized Barbell Deadlifts
10 25’ Double DB Farmers Carry (shared)
5 Rope Climbs (shared)

Standards:

•Synchronized Wall Walks
- Open Standards (RX standards will apply to RX, Intermediate & Masters. Scaled Open Standards will also apply for scaled teams)
- Synchronization is at the bottom and at the top of each rep.

•Handstand Push-ups* (shared)
- Open Standards
- Rep starts in a handstand position with full lockout visible.
- Head must make contact with floor mat at bottom of rep.
- Full lock out with heels on the wall at the top of rep must be met for rep to count.
-*Partner not doing hspu must remain in a handstand hold for hspu reps to count. Handstand hold can be either wall-facing or butt-facing the wall. A full lockout on HS hold isn’t required but either heels or toes must remain on wall.
- Scaled Division will be allowed a riser similar to an Abmat.
- Strict reps are allowed if athlete chooses.

•Synchronized Barbell Deadlifts
RX, Intermediate, Masters- 225/155
Scaled- 155/105
- Synchronization is at the Top of each rep with hips & knees meeting lock out position.
- Each Athlete will have their own bar. Ladies will use a 15kg barbell.
Men will use a 20kg barbell.

•Double DB Bench Press (shared)
RX, Intermediate, Masters- 50’s/35’s
Scaled- 35’s/25’s
- Rep will begin with arms at full extension.
- To fulfill rep, a minimum of 1- dumbbell head must make contact with the chest before pressing back up to full extension.

•Double DB Farmers Carry (shared)
- Loads = Same as bench press
- These reps will be counted in 25’ increments x10 total reps.
- Partners can ONLY SWITCH after a 25’ increment is completed.

•Rope Climbs (shared)
RX, Intermediate, Masters- 15’
Scaled- 12’
- Jumping to start rep is allowed.
- Both hands must reach or surpass targeted distance for rep to count.

REMINDER THAT THIS IS A RELAY STYLE WORKOUT. FF Pair must complete their round before tagging on MM Pair to finish their round and workout.