The Games Hangover

Rx

30 Clean & Jerks (135/95) 

40 Box Jump Overs (30/24) 

50 Calorie Echo Bike 

AMRAP in Time Remaining DBL DB Devil’s Press (50/35)

Scaled

30 Clean & Jerks (95/65) 

40 Box Jump Overs (24/20) (can be completed as step overs)  

50 Calorie Echo Bike 

AMRAP in Time Remaining DBL DB Devil’s Press (35/20)

Workout 4 is the final workout of the day. Teams will start by completing 30 Clean and Jerks. These can be broken up however teams see fit. Once 30 reps are complete, teams will move on to 40 Box Jump Overs. Rx teams must complete Box Jump Overs. Scaled teams are permitted to do Box Step Overs or Box Jump Overs. When 40 Box Jump Overs are complete, teams will move on to the Echo bike where they will need to complete 50 calories.

All reps can be broken up however teams want.

At the completion of 50 reps, judges will note the time as this is SCORE 1 from this workout. Athletes will then move directly into completing as many DBL DB Devil’s Presses as they can in the time remaining for the second score of this workout. These again can be shared/completed in any order teams wish. At the 8 minute time cap, judges will note the total number of completed Devil Presses for score 2 of this workout. 

Rx

30 Clean & Jerks (135/95) 

40 Box Jump Overs (30/24) 

50 Calorie Echo Bike 

AMRAP in Time Remaining DBL DB Devil’s Press (50/35)

Scaled

30 Clean & Jerks (95/65) 

40 Box Jump Overs (24/20) (can be completed as step overs)  

50 Calorie Echo Bike 

AMRAP in Time Remaining DBL DB Devil’s Press (35/20)

Workout 4 is the final workout of the day. Teams will start by completing 30 Clean and Jerks. These can be broken up however teams see fit. Once 30 reps are complete, teams will move on to 40 Box Jump Overs. Rx teams must complete Box Jump Overs. Scaled teams are permitted to do Box Step Overs or Box Jump Overs. When 40 Box Jump Overs are complete, teams will move on to the Echo bike where they will need to complete 50 calories.

All reps can be broken up however teams want.

At the completion of 50 reps, judges will note the time as this is SCORE 1 from this workout. Athletes will then move directly into completing as many DBL DB Devil’s Presses as they can in the time remaining for the second score of this workout. These again can be shared/completed in any order teams wish. At the 8 minute time cap, judges will note the total number of completed Devil Presses for score 2 of this workout. 

Find a 3RM Overhead Squat

Each athlete will get a 6 minute window to find a 3RM Overhead Squat. The bar can be taken from the rack. There will be a 1 minute reset between athletes to adjust rack height and change out barbells. Athletes can work in any order. The athlete not lifting can assist their partner in changing/loading weights. Clips must be used for the attempt to count.

Score is the combined weight lifted from each athlete's heaviest successful attempt.

Rx

AMRAP 12

2 Rounds (alternating)

15 Wallballs (20/14)(11’/10’)

15’ Handstand Walk

10 Alt DB Snatch (70/50)

Into 2 Rounds

10 Alt DB Snatch (70/50)

15’ Handstand Walk 

15 Wallballs (20/14)(11’/10’)

Scaled

AMRAP 12

2 Rounds (alternating)

15 Wallballs (14/10)(10’/9’)

15’ Bear Crawl

10 Alt DB Snatch (50/35)

Into 2 Rounds

10 Alt DB Snatch (50/35)

45’ Bear Crawl

15 Wallballs (14/10)(10’/9’)

Workout 2 is a 12 minute AMRAP.

Athletes will work independently to each complete 1 round of 15 wallballs, a 15’ handstand walk/bear crawls and 10 alternating DB snatches. Once each athlete has complete 1 round, they will each complete 1 round in the reverse order - alternating DB snatches, handstand walk/bear crawls, wallballs. This will continue through until 12 minutes of work are completed.

Athletes can work in any order, but the order CANNOT change once the workout starts.

For the handstand walks, there are 3, 5’ increments. Athletes must complete each 5’ section unbroken. If the athlete kicks down before completing a 5’ section, they must go back to the start of that section. Athletes CAN complete the entire 15’ unbroken if they want and are able to. 

Rx

1000m Row 

35 Synchro Toes to Bar 

15 Synchro Burpees Over the Rower 

750m Row 

25 Synchro Toes to Bar 

15 Synchro Burpees Over the Rower

500m Row 

15 Synchro Toes to Bar 

15 Synchro Burpees Over the Rower 

Scaled

1000m Row 

30 Synchro Knee Raises 

10 Synchro Burpees Over the Rower 

750m Row 

20 Synchro Knee Raises 

10 Synchro Burpees Over the Rower

500m Row 

10 Synchro Knee Raises 

10 Synchro Burpees Over the Rower 

Workout 3 is for time with a 19 minute time cap.

Teams will start by completing 1000m on the C2 rower. The row can be broken up between athletes however they want.

After 1000m are complete, athletes will move to complete 35 Synchro toes to bar/hanging knee raises. All 4 feet must touch the bar at the same time for the rep to be synchro. Hanging knee raises reps are complete when both athletes' thighs are raised at least parallel to the ground.

Once the toes to bar/hanging knee raises are complete, teams will then move back to the rower to complete 15 synchro burpees over the rower. To complete the synchro burpees, athletes will be on opposite sides of the rower from each other, perform a burpee (chests on the ground at the same time to by synchro) and then jump over to the other side, one athlete passing in front of the other. The rep is considered complete when both athletes' feet hit the ground on the other side of the rower from where they started the rep.

Once the synchro burpees are completed, athletes can start rowing for their next “round”.

For Rx atheletes, reps go to 750m, 25 Synchro TTB, 15 BOR, then 500m, 15 Synchro TTB and 15 BOR.

For scaled athlets, reps go to 750m, 20 Synchro Knee Raises, 10 BOR, then 500m, 10 Synchro Knee Raises and 10 BOR.