Ruff & Tuff V Supporting Austin Bulldog Rescue

8 min AMRAP 

8 shoulder to overhead 

10 deadlifts

Max calories on bike 

At 3, 2, 1…GO, partner A will complete the shoulder to overhead and the deadlifts while partner B is on the bike going for max calories. Once partner A is complete, they will switch and partner A will be on the bike while partner B is doing the barbell movements. You will keep doing this until the 8 min clock is up. 

Two scores for this workout: total rounds+reps completed and total calories on the bike. 

Shoulder to overhead: Any style of shoulder to overhead is allowed. Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. 

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

RX: 95/135 

SC: 65/95

*F/F teams will receive a 25% curve on their total calories on the bike.

8 min AMRAP 

8 shoulder to overhead 

10 deadlifts

Max calories on bike 

At 3, 2, 1…GO, partner A will complete the shoulder to overhead and the deadlifts while partner B is on the bike going for max calories. Once partner A is complete, they will switch and partner A will be on the bike while partner B is doing the barbell movements. You will keep doing this until the 8 min clock is up. 

Two scores for this workout: total rounds+reps completed and total calories on the bike. 

Shoulder to overhead: Any style of shoulder to overhead is allowed. Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. 

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

RX: 95/135 

SC: 65/95

*F/F teams will receive a 25% curve on their total calories on the bike.

400m/500m row

30 synchro alternating dumbbell hang snatches 

40 toes to bar 

50 (2) dumbbell bench press 

40 toes to bar

30 synchro alternating dumbbell hang snatches

400m/500m row 

RX: 35/50

SC: 20/35

* Every athlete has a minimum rep requirement of 1 rep per movement, including the row. Otherwise reps can be split as desired by the team with the exception of the alternating dumbbell hang snatches which are synchro. 

At 3, 2, 1…GO, partner A will start on the rower, switching at any time by tagging your partner in. Once their total row is complete they will move on to the 30 synchro alternating dumbbell hang snatches. Once complete, athletes will move on to the toes to bar (or hanging knee raises), switching at any time by tagging your partner in. Once complete, athletes will then move to the dumbbell bench press, switching at any time by tagging your partner in. You will continue this same order working through the rest of the movements of the workout. 

Score is the total time to complete the workout. 14 min time cap. If the workout is not completed within the time cap, :01 per remaining rep is added to the 14 min. Row = 1 rep. Tiebreak time is how long it takes you to complete the 50 dumbbell bench press. 

RX: 

Synchro alternating dumbbell hang snatches - All reps must begin in the hang position (deadlift the first rep from the floor and bring to the hang position). Synchronization happens when both partners are completely locked out overhead.

Toes to bar - both feet must touch the rig at the same time, inside the hands. The feet must be brought back behind the bar and behind the body.

Dumbbell bench press - reps begin with the arms fully extended (dumbbells do not have to touch when arms are fully extended). One head of the dumbbell must make contact with your chest on the descent. The rep is credited when the dumbbells reach full extension in the starting position.  

Scaled: 

Synchro alternating dumbbell hang snatches - All reps must begin in the hang position (deadlift the first rep from the floor and bring to the hang position). Synchronization happens when both partners are completely locked out overhead.

Knee raises -arms must be fully extended and heels must be brought back behind the bar. The rep is complete when the knees are above the height of the hips. 

Dumbbell bench press - reps begin with the arms fully extended (dumbbells do not have to touch when arms are fully extended). One head of the dumbbell must make contact with your chest on the descent. The rep is credited when the dumbbells reach full extension in the starting position.

10 min EMOM 

5 hang power cleans 

10 wallballs 

AMRAP synchro bar facing burpees 

At 3, 2, 1…GO athlete A will complete 5 hang power cleans and 10 wallballs (while partner B is resting) and then meet their partner at the barbell, being on opposite sides of the barbell, and will complete as many synchro bar facing burpees as possible in the remaining time of that 1 min window. Once the minute is complete, partner B will complete 5 hang power cleans and 10 wallballs (while partner A is resting) and then meet their partner at the barbell, being on opposite sides of the barbell, and will complete as many synchro bar facing burpees as possible in the remaining time of that 1 min window. 

Each partners will do the 5 hang power cleans + 10 wallballs every other minute, but will do the synchro burpees every round. 

Score is total synchro bar facing burpees. 

RX:

Hang power clean 75/115 - barbell must first be deadlifted and then begin in the hang position to start the first rep. Athletes must stand tall with elbows in front of the body for the rep to be complete. When lowering the barbell to the hang position arms must be fully extended. 

Wallballs 14/20 - each rep must start with the athlete picking up their ball, standing tall and then going into their first squat. Squat must show hip crease below the knee and ball must make contact with the wall. Women’s target is inside the red line, men’s target is above the red line. 

Synchro bar facing burpees - athletes will be on opposite sides of the bar. Chest, hips and thighs must touch the ground at the same time. Athletes must clearly jump over the barbell. Both feet must be off the ground as the athlete passes over the bar. Stepping over is NOT permitted in RX. 

SCALED:

Hang power clean 55/75 - barbell must first be deadlifted and then begin in the hang position to start the first rep. Athletes must stand tall with elbows in front of the body for the rep to be complete. When lowering the barbell to the hang position arms must be fully extended. 

Wallballs 10/14 - each rep must start with the athlete picking up their ball, standing tall and then going into their first squat. Squat must show hip crease below the knee and ball must make contact with the wall. Women’s target is inside the red line, men’s target is above the red line.  

Synchro bar facing burpees - athletes will be on opposite sides of the bar. Chest, hips and thighs must touch the ground at the same time. Athletes can jump or step over the bar.