Summer FIRE Fondy Games - 2025

5 BB DEADLIFTS

5 BB LATERAL BURPEES

5 BB DEADLIFTS

4 MIN AMRAP

One athlete will work at at time and must switch after each completed round. Total reps in 4 minutes is your final score

at 3, 2, 1 go the first athlete will step up to the bar and start deadlifts.  Once athlete 1 is done with all 3 exercises athlete 2 will then complete the cycle.

BB DEADLIFT STANDARDS

Bar will start on the ground.  Athlete will then deadlift it up until hips are at full extentsion. This is one complete rep. They will then tap the bar on the ground and start the next rep.

BB LATERAL BURPEE STANDARDS

Athlete will start with a burpee sprawl, touching their chest on the ground and once back to their feet they will hop or step over the bar.  THis is one complete rep. FX athletes must hop over the bar all other divisions can step over the bar. 

BB Weights:

FX men: 205 Women: 135

Intermediate Men: 185 Women: 95

Novice Men: 115  Women: 65

Buy in 300 Meter run

20 synchro butterfly situps

30 synchro plate pick ups

40 You go I go Step ups

12 min AMRAP

At 3, 2, 1 to both athletes will take off on a 300 meter run.  Once both athletes are back in the building they can start on 20 synchro butterfly situps. After sit ups are complete they will move on to 30 synchro plate pick ups, and then finally complete 40 you go I go step ups.  Once step ups are complete both athletes will start over with the sychro butterfly sit ups.  

Final score is total reps completed of the situps, plate pick ups and step ups. 

Synchro Sit up Standards

Sit-ups begin with the athletes lying on their back, feet on the floor any distance below the buttocks and the hands touching the floor above the head. The athlete then curls up until the hands touch the TOES (not the mid foot). The feet cannot leave the floor at any time during any part of the sit-up. An AbMat is allowed but not required. If used, the AbMat must be positioned at the lumbar spine. Synchro will be considered when both athletes are on their backs with hands touching the floor overhead and when both athletes are touching their toes.

Synchro Plate Pick up standards

Plate will start flat on the ground. Athlete will pick up the plate with two hands, having one hand on each side of the plate and bring it overhead in one motion. The movement is completed when the plate is directly overhead with arms, hips and knees fully locked out. Synchro will be considered with the plate overhead with arms, hips, and knees locked out, and when the plate is touching the ground. 

You go I go Step ups

One athlete start by standing with two feet on the floor. The athlete will step-up to the top of the box with both feet on top of the box, standing fully upright right hips and knees fully extended. Then the athlete will step back off the box and have both feet on the ground before their partner will start the next rep

2 Minutes Hanging knee tucks/Toes above hips (FX athletes will do Toes above Hips)

2 Minutes DB Hammer Press

2 Minutes Sandbag to Shoulder

2 Minutes Max Calorie Row

Total reps between all exercises is your final score

Only one athlete will work at a time. Athletes can alternate at any time!

Workout Flow:

At 3,2, 1 go One athlete will start on hanging knee tucks or toes about hips. Athletes may switch at any time.  When the 2 minute whistle blows both athletes can move to the box for DB Hammer presses. Athletes may switch at anytime. When the 2 minute whistle blows athletes can move in to the next box for Sandbags to shoulders.  Athletes may switch work at any time.  When the 2 minute whistle blows athletes can move on to the rower.  Athletes may switch work at any time. 

Movement standards:

Hanging knee tucks or Toes above hips

One athlete will start in a dead hang. Arms, hips and legs fully extended. Athlete will raise either knees or toes above the crease of their hips. Both toes or knees need to cross the hip crease at the same time. This is one complete rep. Athlete will then lower legs to starting position before starting their next rep

DB Hammer Press

Athlete will start with one dumbbell in between their feet.  They will then raise dumbbell over head.  At the top of the rep ears must be in between or infront of the elbows and arms, hips and knees must be at full extension.  This is one complete rep.  Athlete with then tap the dumbbell to the ground before starting their next rep. 

Sandbag to shoulder

Athlete will start with one sandbag in the middle of their stance. They will lift the sandbag up to a resting position on their shoulder. Hips and knees must be at fill extension in order to be considered a complete rep. This is one complete rep.  Athlete will then tap the sandbag back on the floor before starting the next rep. 

Rower:

Damper can be set wherever you want.  Total reps equals total calories complete in two minutes. 

Max unbroken reps Goblet squats

and 

Max weight 3 rep push press

At 3, 2, 1 whistle:
Athlete 1 will pick up DB and do as many unbroken reps as possible of a goblet squat at prescribed weight. Once weight hits the floor Athlete 2 will then do the same.
Every rep must break parallel at the bottom of the squat and reach full hip extension at the top to be counted as a complete rep.
After both Athletes complete set of goblet squats to failure both partners will head to the same empty bar. Partners will have the remaining time to work up to their own 3 rep max of a BB push press. Partners can alternate working in any way and help each other add and take off weight.
All 3 reps must be completed unbroken. If barbell comes out to the rack position, or athlete fails to lock out at anytime during reps that attempt will not count. Barbell must return to rack position between each rep. Elbows must be locked out at the top of the press.
This is a Two-Score Event.
Score 1: Combined reps for goblet squats.
Score 2: Combined weight for each partner 3 rep max Push Press
Standards Reminder: Goblet Squat Weight
Fx Male: 120
Fx Female: 80
Intermediate Male: 80
Intermediate Female: 60

UnBroken Max Rep Goblet Squats

and 

Max 3 Rep Push Press

At 3, 2, 1 whistle:
Athlete 1 will pick up DB and do as many unbroken reps as possible of a goblet squat at prescribed weight. Once weight hits the floor Athlete 2 will then do the same.
Every rep must break parallel at the bottom of the squat and reach full hip extension at the top to be counted as a complete rep.
After both Athletes complete set of goblet squats to failure both partners will head to the same empty bar. Partners will have the remaining time to work up to their own 3 rep max of a BB push press. Partners can alternate working in any way and help each other add and take off weight.
All 3 reps must be completed unbroken. If barbell comes out to the rack position, or athlete fails to lock out at anytime during reps that attempt will not count. Barbell must return to rack position between each rep. Elbows must be locked out at the top of the press.
This is a Two-Score Event.
Score 1: Combined reps for goblet squats.
Score 2: Combined weight for each partner 3 rep max Push Press
Standards Reminder: Goblet Squat Weight
Fx Male: 120
Fx Female: 80
Intermediate Male: 80
Intermediate Female: 60

2 Minutes partner TIRE FLIPS

at 3, 2, 1 go Both partners will work together to complete as many tire flips as possible.  They can either flip back and forth to each other or both be on the same side of the tire and buddy flip it.