2024 Apollo Games - Apollo 13 - Prepared to Launch

RX & Scaled Division

3 Minute AMRAP:

Max Double Unders

Beginner Division

Max Single Unders

Regardless of division, athletes may not perform jump ropes unless their partner is standing in a locked-out position with a sandbag of their choice.

Athletes may switch at any point.

Score = Total Double/Single Unders (depending on division) + combined weight of both partners sandbags.

For Example – Combined double unders is 210 reps. Athlete 1 lifts 100lb sandbag. Athlete 2 lifts 50lb sandbag. Score = 360 (210 + 100 + 50).

Partners do NOT have to use the same sandbag. They can choose their own individual weights. However, Once the workout has begun, athletes MUST continue to use the sandbag they started with.

If at any point an athlete holding the sandbag adjust by bending their knees or shifting their shoulders in front of or behind their hips, the partner performing jump ropes must stop and can resume once their partner is standing with sandbag in a locked-out position.

Weight options range from 35-300lbs.

All Divisions

Clean Ladder

Workout Notes:

An athlete’s lift must be complete before the 20 second working clock is complete.

Ladder 1

65lbs / 75lbs / 85lbs / 95lbs / 105lbs / 115lbs / 125lbs / 135lbs / 145lbs / 155lbs / 165lbs

Ladder 2

145lbs / 155lbs / 165lbs / 175lbs / 185lbs / 195lbs / 205lbs / 215lbs / 225lbs / 235lbs / 245lbs

Ladder 3

225lbs / 235lbs / 245lbs / 255lbs / 265lbs / 275lbs / 285lbs / 295lbs / 305lbs / 315lbs / 325lbs

If any men complete the 325lb ladder, we will continue to add 10lbs to their final barbell until they are no longer able to successfully complete a lift within their 20 second working window.

The first two ladders will exclusively be loaded on women’s 35lb barbells.

The final ladder will be loaded on men’s 45lb barbells.

Score = Combined weight of each athlete’s best lift.

RX Division

13 Minute AMRAP:

Partner A - Row for Max Meters

Partner B - AMRAP

13 Burpee Box Jump Overs (24/20)

26 Wall Balls (20/14)

Scaled Division

13 Minute AMRAP:

Partner A - Row for Max Meters

Partner B - AMRAP

13 Burpee Box Overs (20)

26 Wall Balls (20/14)

Beginner Division

13 Minute AMRAP:

Partner A - Row for Max Meters

Partner B - AMRAP

13 Burpees

26 Wall Balls (14/10)

Workout Notes:

Both athletes will begin the workout behind the rower. At the call of 3-2-1 Go, one athlete will row for max meters while the other performs the AMRAP.

Teammates may switch at any time during the workout. 

There are two scores for this event.

1 - Total Meters on the rower

2 - Total Rounds + Reps

Athletes may pull on the rower until the 13-minute clock expires. Meter score will include rollover meters after the 13-minute clock is complete.

Athletes in the RX division are responsible for changing their box height.

Step-ups are permitted in the Scaled division. However, both feet must touch the top of the box before stepping to the other side.

Clearing the box on a jump is NOT allowed. Athletes MUST touch both feet on top of the box, regardless if they are stepping up or jumping. Athletes CAN jump down from the top of the box.

For the wall ball, athletes must squat below parallel (hip crease below top of knee caps) before standing to throw the ball to the target.

Men in ALL divisions will throw to the 10-foot target.

Women in ALL divisions will throw to the 9-foot target.

The wall ball must make contact with any part of the designated wood target.

Burpees in the beginner division must finish with athletes jumping off the floor with hands touching overhead, shoulders over hips and knees extended.

RX Division

13 Minute AMRAP:

Partner A - Row for Max Meters

Partner B - AMRAP

13 Burpee Box Jump Overs (24/20)

26 Wall Balls (20/14)

Scaled Division

13 Minute AMRAP:

Partner A - Row for Max Meters

Partner B - AMRAP

13 Burpee Box Overs (20)

26 Wall Balls (20/14)

Beginner Division

13 Minute AMRAP:

Partner A - Row for Max Meters

Partner B - AMRAP

13 Burpees

26 Wall Balls (14/10)

Workout Notes:

Both athletes will begin the workout behind the rower. At the call of 3-2-1 Go, one athlete will row for max meters while the other performs the AMRAP.

Teammates may switch at any time during the workout. 

There are two scores for this event.

1 - Total Meters on the rower

2 - Total Rounds + Reps

Athletes may pull on the rower until the 13-minute clock expires. Meter score will include rollover meters after the 13-minute clock is complete.

Athletes in the RX division are responsible for changing their box height.

Step-ups are permitted in the Scaled division. However, both feet must touch the top of the box before stepping to the other side.

Clearing the box on a jump is NOT allowed. Athletes MUST touch both feet on top of the box, regardless if they are stepping up or jumping. Athletes CAN jump down from the top of the box.

For the wall ball, athletes must squat below parallel (hip crease below top of knee caps) before standing to throw the ball to the target.

Men in ALL divisions will throw to the 10-foot target.

Women in ALL divisions will throw to the 9-foot target.

The wall ball must make contact with any part of the designated wood target.

Burpees in the beginner division must finish with athletes jumping off the floor with hands touching overhead, shoulders over hips and knees extended.

RX 

Part 1 (Only the top 5 teams in RX division)

For Time:

10 Rope Climbs

30 Clean & Jerks (155/110)

-approximately 3 minute rest-

Part 2 (Only the top 3 teams from Part 1)

For Time:

50 Calorie Echo Bike

20 Clean & Jerks (185/130)

-approximately 3 minute rest-

Part 3 (Only the top 2 teams from Part 2)

For Time:

60 GHD Sit-ups

10 Clean & Jerks (215/150)

Scaled Division

Part 1 (Only the top 5 teams in Scale division)

For Time:

8 Rope Climbs

30 Clean & Jerks (135/95)

-approximately 3 minute rest-

Part 2 (Only the top 3 teams from Part 1)

For Time:

50 Calorie Echo Bike

20 Clean & Jerks (155/105)

-approximately 3 minute rest-

Part 3 (Only the top 2 teams from Part 2)

For Time:

60 GHD Sit-ups

10 Clean & Jerks (175/125)

Beginner Division

Only the RX and Scaled division will do this workout. The beginners final event of the competition will be "Lost Moon".

Workout Notes:

Athletes will split the work up in each part of the finale however they like with only one athlete working at a time. 

After each "part", we will eliminate teams, set up equipment and begin the next couplet of the finale. 

Scoring Notes: 

1st place = 100 points

2nd place = 90 points

3rd place = 80 points

4th place = 70 points

5th place = 60 points

RX Division

For Time: 16 Minute cut-off

1000 Meter Run

4 Rounds:

26 Pull-ups

3 Wall Walks

26 T2B

3 Wall Walks

Scaled Division

For Time: 16 Minute cut-off

1000 Meter Run

3 Rounds:

26 Pull-ups

3 Wall Walks

26 T2B

3 Wall Walks

Beginner Division

For Time: 16 Minute cut-off

600 Meter Run

3 Rounds:

26 Ring Rows

2 Wall Walks

26 DB Sit-ups (25/15)

2 Wall Walks

Workout Notes:

RX and Scaled division will begin their workout with an 800 meter team run. Once both athletes return, teams will then run 2 separate, 100 meter sprints with only one athlete running at a time. It can be the same athlete running both 100 meter sprints or alternating. 

Beginner division will run a 400 meter team run and complete the remaining 200 meters as described above. 

Scaled division CANNOT perform butterfly pull-ups. Kipping pull-ups ONLY. 

Beginners will perform sit-ups with DB resting on their chest. The dumbbell can be lying across the chest or vertical (as seen in video). However, both heads of the dumbbell must be on the torso. Hips and feet cannot come off the floor. Rep is complete when shoulders are above the hips at the top of the sit-up.

For the wall walks, athletes must touch any part of both hands on or beyond the line designated for their division. The rep is complete once athletes return to the starting position. 

Score = Time or total reps completed before the cut-off