AMROCK Assault 2024

Welcome to the first-ever AMROCK Hopper! All “hopper” movements will be drawn from the hopper on Saturday morning!

WORKOUT:

RX | For Time:

• Buy-in: 800m partner run + 100 double unders
• 50 reps hopper
• 40 reps hopper
• 30 synchro reps hopper
• 20 reps hopper
• 10 bar muscle-ups
• 20 reps hopper
• 30 synchro reps hopper
• 40 reps hopper
• 50 reps hopper
• Buy-out: 800m partner run + 100 double unders

TIME CAP: no cap for RX

SCORE: time to complete

On 3, 2, 1 GO, teams leave AMROCK on their run. Partners must run together at all times by carrying their tether. After completing the double-unders, teams work down the ladder and then back up the ladder. All reps can be split however the team decides, except all synchro movements must be done by both partners. Once the final 50 reps are completed, teams leave AMROCK on their final run and finish the workout with double-unders.

WORKOUT:

Teams have 5:00 to prepare weights in their designated area. After 5:00, the 10:00 weightlifting clock begins. 

On a 10:00 clock:

• Partner A: 2-rep max back squat for in 4:00
• Partner B: max thruster reps for total weight in 4:00

REST 2:00

• Partner B: 2-rep max back squat for weight  in 4:00
• Partner A: max thruster reps for total weight in 4:00

SCORE: total weight for both partners in each movement

• 2-rep heaviest back squat combined team weight
• Thruster combined team weight
• Tiebreak: if there is a tie in total weight, tiebreaker is the team’s total thruster reps.

On 3, 2, 1 GO, teams have 5:00 to add weights to their designated area. Be prepared in advance with your back squat weight and thruster weight. Once the 10:00 weightlifting clock begins, teams are not allowed to add additional plates to their area. One partner must have their barbell in a secure back rack position before the other partner can begin thrusters. Thruster reps are good only while the partner’s bar is in a back rack position. No reps are counted once the bar is placed on the squat rack or dropped. Thruster and back squat weight can be adjusted as needed. The first thruster rep may be a squat clean. All lifts must be completed within the 4:00.

MOVEMENT STANDARDS: 

• Back Squat: squat below parallel, full knee & hip extension at the top, heaviest two reps completed for scoring.
• Thruster: front squat below parallel, barbell must finish overhead, the arms fully extended, and in the frontal plane (over the body).

RX | 3 RFT:

• 26 pull-ups
• 20 cal row (each partner)
• 15 handstand push-ups

Intermediate | 3 RFT:

• 26 jumping pull-ups (at 12”)
• 20 cal row (each partner)
• 15 decline push-ups (20”)

Foundations | 3 RFT:

• 26 jumping pull-ups (at 6”)
• 20 cal row (split)
• 15 deficit knee push-ups (25#)

TIME CAP: 14:00

SCORE: 

• RX & Intermediate: time to complete or reps at the time cap (81 reps/round, 243 max)
• Foundations: time to complete or reps at the time cap (61 reps/round, 183 max)
• Tiebreak: time to complete round 2

On 3, 2, 1 GO, teams stand behind/next to the rower. They advance together to the pull-up bar and begin pull-ups/jumping pull-ups. Partners may switch as often as they want and may use any rep scheme to accumulate 26 good reps. 

One partner advances to the rower and begins rowing 20 calories. 20 cal must be completed before switching partners. When the judge confirms 20 cals, the monitor must be reset to 0 cal before the second athlete begins their row. For Foundations, partners may switch as often as they want and only accumulate 20 total cals each round. Foundations does not reset the monitor if switching partners. Athletes must be seated when the monitor reaches 20 cal.

Partners advance to wall/20” box/25# plates and begin HSPU/decline push-ups/deficit push-ups. Partners may switch as often as they want and may use any rep scheme to accumulate 15 quality reps.

Partners continue until 3 full rounds are completed or time cap is reached.

MOVEMENT STANDARDS: 

• Pull-ups (RX): Feet must be off the ground at all times during the rep. Athlete must pass through full elbow extension below the bar, and the chin must clearly rise above the bar at the top.
• Jumping Pull-ups (Intermediate & Foundations): All athletes are measured so their head is at or below the pull-up bar when standing tall (12” or 6”). Feet allowed to touch the ground. Athlete must pass through full elbow extension below the bar, and the chin must clearly rise above the bar at the top.
• Cal Row: Feet do not need to be in stirrups the entire time, but the athlete must be seated when the rower reaches 20 cal. Athletes row a full 20 cal before switching (Foundations may switch as often as they want). Athletes must reset the monitor before the second athlete begins their row (the monitor will not be reset for Foundations).
• Handstand Push-ups (RX): Rep begins with elbows at full extension and only the feet touching the wall. Athlete descends until their head touches a base level with their hands (abmat+plates, floor, mat, etc). Rep is counted when the athlete returns to the starting position with elbows fully extended and only feet touching the wall. Athlete may re-attempt rep as long as they do not fall off the wall. If their feet touch the ground or they support their legs on their body at any time, they must reset in the starting position.
• Decline Push-ups (Intermediate): Rep begins with the athlete in plank position, elbows extended, and  feet on top of a 20” box. Athlete descends until their chest touches the single abmat placed on the floor. Rep is counted when the athlete returns to the start position: in plank, elbows extended, and feet on top of 20” box. Athlete must reset in the starting position if any part of their body other than hands, chest, face, or feet touch the floor or box during an attempted rep.
• Deficit Push-ups (Foundations): Rep begins with hands on 25# plates, elbows extended, in a plank position, and with knees on the ground. Athlete descends until their chest touches the ground between the plates (lower than hands). Rep is counted when the athlete returns to the start position: hands on 25# plates, elbows extended, in a plank position, and with knees on the ground. A pause or rest in the bottom position is allowed, but athlete must reset in the starting position if any portion of their arms touch the floor or plates or their hands leave the plates during an attempted rep.