SAVAGE LEAGUE 2024

In this workout, a male/female pair will begin by performing 1 synchronized sandbag (SB) clean, followed by 1 synchronized SB squat. For the synchronization to count, both athletes must finish the movement in full extension at the top of the clean and at the top of the squat. After completing these movements, the pair will proceed to a 7/7 meter sandbag carry. While the carry is not synchronized, both athletes must reach the 7-meter mark before turning around and walking back another 7 meters. Once they finish the carry, they will perform 1 synchronized gymnastics complex, where both athletes will complete 1 synchronized toes-to-bar and 1 synchronized pull-up, repeated twice as a complex.

After completing the first round, the same pair will start the second round by increasing the SB movements by multiples of 1, meaning they will perform 2 synchronized cleans and 2 synchronized squats, along with 2 laps of the 7/7 meter sandbag carry. The gymnastics complex will also increase, and the athletes will perform 4 complexes. They will continue this pattern, increasing the SB reps to 3 in the next round and increasing the gymnastics complex by 2 reps to 6 complexes. They will then work their way back down the ladder, finishing with 1 rep of each SB movement and 2 gymnastics complexes, just as they started.

Once the male/female pair completes their last set, they will switch places with their counterparts, who will repeat the same workout. The workout is scored based on the total time taken to complete it or the total number of reps completed within the time cap.

The workout begins with one athlete working through 120 calories on the Echo Bike, with athletes able to switch between each other at any time. Once the calories are completed, two athletes—one male and one female—will perform 60 synchronized shoulder-to-overhead (STOH) reps. Athletes can swap as often as they like, provided it’s always one male and one female working in sync. The shoulder-to-overhead movement can be a strict press, push press, push jerk, or split jerk. A rep is counted when both athletes are standing in full extension with the barbell overhead in unison.

After completing the STOH, the athletes will move on to 30 synchronized burpee box jump overs (BBJO). This will be done in a “you go, I go” (YGIG) format, with one synchronized pair jumping box-facing and the other synchronized pair jumping laterally. Synchronization is required at the top of the box. Athletes must switch pairs after every rep, maintaining the YGIG format.

Once this round is finished, the athletes will complete a second round of the same movements, but with reduced reps: 80 calories on the Echo Bike, 40 synchronized STOH, and 20 synchronized BBJOs.

For the final round, reps decrease again: 40 calories on the Echo Bike, 20 synchronized STOH, and 10 synchronized BBJOs.

The score will be the final time the athletes finish or the number of reps completed within the 24-minute time cap.

At “3, 2, 1, go,” all four athletes will clean the worm from the floor to their shoulders and begin accumulating 48 synchronized worm lunges. The athletes will have a 20-second window to perform lunges, followed by a 10-second rest. This 20-seconds-on, 10-seconds-off Tabata timer will continue until the 8-minute time cap is reached. Athletes can only lunge during the 20-second work interval, and any reps performed during the 10-second rest will not count. During the rest window, athletes may hold the worm on their shoulders. Every 8 repetitions, the team will move forward approximately 2 meters. At the 24-rep mark, the athletes will reach the final cone, drop the worm, turn around, and begin making their way back, progressing forward every 8 reps.

The score will be the time the athletes complete the 48 reps or the total number of reps completed within the time cap.

Workout starts with the Thrusters.
The thrusters are blind and synchro (at the top) - meaning, all athletes are facing the same direction, one infront of the other. Heaviest weight infront. 
Every 60 secs, all athletes need to stop, and on the minute any two athletes must perform the rope climbs. It is mandatory that a minimum of 1 rope climb must be done per athlete. 
Score is the time to complete all the 60 thrusters, or the amount of Thursters completed within the time-cap.

4 Rounds in total - YGIG as a MM & FF Pair.

MM Pair start with their first round. After they finish they tag the FF Pair. This repeats for a second round each pair.
C2B, BJOs and Lunges are all synchro movements within the same sex pair.

Both athletes need to finish from the CAL row, before proceeding to the next movement.

The faster the better.

BJOs - Synchro at the top of the box. No stepping.
Synchro C2B- Chest touches the bar at the same time.
Synchro OH DB Lunges - At the top. Arms can be bent, as long as the DB is above your head and not resting at any part of your body. Same hand as synchro pair.

The final score is the fastest time or the most reps accomplished at the 20 minute time cap. 

M/F Synchro Pair Complex.
Weight on the barbell can stay the same or move up but cannot go down after each complex. 2 barbells per team (M & F).         

12 minute time cap, unlimited attempts within the 12 minutes. Any pair can lift at any time within the time cap as long as it's the same pair.
Both athletes need a good lift for the weight (score) to count. 

Synchro at the top, full lock-out standing up.

Score - Total Weight of heaviest synchro complex (MF/MF)

The workout starts with Athlete A, who begins by performing 50 double unders. After completing the double unders, Athlete A moves on to 10 toes to bar. Once they finish this, they immediately proceed to the next round, which involves another set of 50 double unders, followed by 15 toes to bar. In the final round, Athlete A completes one last set of 50 double unders, paired with 20 toes to bar.

When Athlete A has finished all three rounds, they will tag Athlete B, who will then start the same workout sequence. Athlete B must follow the same format, beginning with 50 double unders, followed by the sets of toes to bar, just as Athlete A did. This process continues in a relay style, with Athlete B tagging Athlete C, and then Athlete C tagging Athlete D, until all four athletes have completed the workout or until the time cap is reached.

Each athlete must complete their full sequence of double unders and toes to bar before tagging the next teammate. This pattern continues until all four athletes have completed their turn, with the order of athletes being flexible, as they can perform the workout in any sequence the team prefers.

The workout begins with 22 synchronized dumbbell snatches, followed by 11 synchronized burpees over the dumbbell. This sequence continues for 11 minutes, with the goal of performing as many synchronized repetitions as possible within the given time frame. All movements must be synchronized among all four athletes.

For the synchronized dumbbell snatch, all athletes must synchronize overhead in full extension. During the synchronized burpee over the dumbbell all athletes must synchronize with their chests on the floor before moving on to hoping over the dumbbell. This will be done dumbbell facing with two athletes on either side of the dumbbell.

Athlete 1 will have a 4-minute window to complete their max complex, consisting of 1 snatch, 2 hang snatches, and 3 overhead squats.

From 4:00 to 8:00, Athlete 2 will follow, with their own 4-minute window to complete the complex: 1 snatch, 2 hang snatches, and 2 overhead squats.

From 8:00 to 12:00, Athlete 3 will have their turn, with a 4-minute window to complete 1 snatch, 2 hang snatches, and 1 overhead squat.

From 12:00 to 16:00, Athlete 4 will follow, with 4 minutes to complete 1 snatch, 1 hang snatch, and 1 overhead squat.

The complex will count as long as it begins before the 4-minute window ends. If it extends beyond the window, it will reduce the time available for the next athlete.

The snatch can be power or squat snatch. 

The score is the maximum weight accumulated between all 4 athletes.

This workout starts with 1 athlete accumulating 5000m on the Bike Erg whilst another athlete accumulates 240 Wall Balls. Two athletes will work at a time, with one on the Bike Erg and the other performing Wall Balls, all 4 athletes can switch positions as often as needed. The team’s score is the time it takes to finish all 240 Wall Balls, but the Bike Erg must be completed within the 11-minute time cap for the Wall Balls to count toward the final score. If the 5000 meters on the Bike Erg are not completed within the time limit, the team’s score will be the number of meters completed, and no Wall Balls will count, resulting in a DNF (Did Not Finish). Wall Ball standards are 10 feet for men and 9 feet for women, with a 9kg ball for both male and female athletes.

The workout begins with Mixed Pair 1 (M/F) performing 12 Worm Clean and Jerks followed by 24 synchronized Pull-ups. Mixed Pair 2 then takes over, completing 10 Worm Clean and Jerks and 20 synchronized Pull-ups. Afterward, Mixed Pair 1 returns to perform 8 Worm Clean and Jerks and 16 synchronized Pull-ups, followed by Mixed Pair 2 doing 6 Clean and Jerks and 12 synchronized Pull-ups. The workout continues in this pattern, with Mixed Pair 1 completing 4 Worm Clean and Jerks and 8 synchronized Pull-ups, and finally, Mixed Pair 2 finishes with 2 Worm Clean and Jerks and 4 synchronized Pull-ups.

For the Worm Clean and Jerks, the worm must start from the floor. The worm clean can be done in one fluid movement. Athletes are also allowed to stop at the hang position before transitioning the worm to the shoulder. the worm jerk must be done showing full control and stoping in extension before each new rep. Touch and go worm clean and jerks are allowed.

In the synchronized Pull-ups, both athletes must have their chin above the bar at the same time for the rep to count.

The score is the time or the amount of reps at time cap.

The workout begins with a male/female (M/F) pair completing 5 synchronized wall walks side by side. Once they finish, the pair will perform as many synchronized air squats as possible within the remainder of that minute. When the minute is over, the second M/F pair will repeat the same sequence. This process continues for a total of 12 rounds, with each pair completing six rounds and accumulating as many synchronized air squats as possible within their 60-second time frame.

For the wall walks, both athletes must synchronize with their chests on the floor before and after each rep is completed. Each athlete will have a designated line to place their hands on at the start/finish and another line to walk to. The athletes’ hands must be on the starting line while lying with their chests on the floor. From there, the feet can move onto the wall.

Once both feet are on the wall, the athlete is allowed to move their hands off the starting line and towards the line closest to the wall. After placing both hands on the wall-side line, they can begin descending back to the starting line. The rep is completed when both hands are back on the start/finish line and the chest touches the floor in unison with their teammate. The feet must not touch the ground until both hands are on the start/finish line.

The score for the workout is determined by the maximum number of synchronized air squats achieved by both pairs combined.