RX:
Workout 1A
20:00 upward running Clock…
10 rounds for time (you go I go - 5 rounds each)
10 Thrusters
10 Pull-ups

Men: 95lb
Women: 65lb

Workout 1B (in remaining time)

Each partner will establish a 1RM of the following complex:

Deadlift + Hang Clean + Jerk

Scaled:
Workout 1A
20:00 upward running Clock…
10 rounds for time (you go I go - 5 rounds each)
10 Thrusters
10 Jumping Pull-ups

Men: 75lb
Women: 55lb

Event 1B (in remaining time)

Each partner will establish a 1RM of the following complex:

Deadlift + Hang Clean + Jerk

At the count of 3,2,1, go, Athlete A will complete 1 full round of 10 thrusters and 10 pullups. Once athlete A has completed the entire round, Athlete B can then start their full round of 10 thrusters and 10 pullups. Once all 10 rounds (5 rounds each partner) are completed the athletes may begin workout 1B. Athletes will use the remaining time on the upward running 20:00 clock from workout 1A to complete a 1RM of the complex.

Video Setup:
1A
Prior to the start of the clock, the athletes must complete their introduction including team name, athletes names, pull up bar measurements (scaled only), thruster weight(s) including plates and barbell and “code word”.  THE CODE WORD IS "TACOS"!
Code word will be announced via athlete email, our instagram page, and on our registration page at Conquest Events beginning 8am on 11/1. *Any videos submitted without this code word will be considered invalid. This is to ensure the workouts are completed within the allotted time frame and not prior.
Barbells and weights of loaded plates must be shown clearly before the start of workout 1A.
Camera should be facing the side of the athletes during the thruster and facing the pull up bar.
Workout clock must be in camera view at all times during the workout. Teams have the option of using apps with built in video timers (ie. wodproof, wetime, etc) if they do not have the ability to show the clock in frame.

1B
If needed, athletes may move the camera after the completion of 1A in order to show the barbell setups for 1B, however the camera and clock must not be stopped. *If there is any break in the video recording or the clock, the score for workout 1B will be considered invalid.
The clock must remain in view during 1B.
Both athletes should be set up facing the camera and clearly visible.
Athletes must announce the total weight loaded on the barbell either verbally or via white board prior to each attempt.
After the 20 minute time cap, athletes must bring the camera to the barbell and clearly show the weight of the heaviest successful lift for EACH athlete by showing each plate (on both sides of the bar) and the barbell weight to the camera.

*See workout blueprint for required camera and equipment setup.

**Any deviation from the above described video setup/standards will be left to the judges discretion whether or not to accept and judge the workout submission.  To avoid any penalties or disqualifications, please follow the above video standards.   



Workout Standards:
Workout 1A
One athlete works at a time.
Athletes must alternate each round.
For same sex divisions, only one barbell may be used for the thrusters.

Workout 1B
Same sex divisions MUST have 2 barbells for the complex.
Partners may lift at the same time, however both must be clearly shown on video for the entirety of the lift for the reps to count.
The entire complex must be completed before the 20:00 time cap for the rep to count. If the time cap is reached in the middle of the complex, that rep will be considered a no rep.
Barbells for 1B may be preloaded with first weights prior to beginning 1A.

Thruster:
Each set of thrusters begins with the barbell on the ground.
At the bottom of the rep, the crease of the athlete’s hip must clearly pass below the top of the knees. A full squat clean into the thruster is allowed when the bar is taken from the floor. The rep is credited when the athlete reaches full lockout with the barbell overhead. The athlete's hips, knees, and arms must be fully extended, and the bar must be directly over, or slightly behind, the middle of their body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is NOT allowed.
Clips must be on the barbell for the rep to count. Any lifts completed without clips will be subject to penalty.

Pull Ups (RX divisions only):
The athlete must start each rep with arms fully extended and feet off the ground.
Any style of pull-up or grip is permitted as long as the requirements are met.
The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
 
Jumping Pull Ups (scaled divisions only):
The pull-up bar should be set up so it is at least 6 inches above the top of the athlete’s head
when the athlete is standing tall (athletes can stand on mats or a box) *Measurements must be shown on the video introduction.
At the start of each rep, the athlete’s arms must be fully extended.
The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
Any style of pull-up or grip is permitted as long as the requirements are met.

Lifting complex: Deadlift + Hang Clean + Jerk
The complex must be completed unbroken.
The barbell must have equal weight on both sides.
Clips must be securely on the barbell for the rep to count.
Both athletes must have their own barbell.
Partners may assist each other with plate changes but no outside help will be permitted.
Athletes must announce the total weight loaded on the barbell either verbally or via white board prior to each attempt.
At the end of the 20 minute cap, both athletes must clearly show the final successful weight lifted by each partner by stripping both sides of the bar on camera and showing the plates used as well as the weight of the bar used.

Deadlift - Barbell will come from the floor. Athletes will stand the barbell up to full extension of the hips and knees.

Hang clean - The hang clean can be power or squat. The hang can be in any position as long as the barbell does not touch the floor. Athletes must reach full extension of hips and knees in the front rack position at the top of the rep before moving on to the jerk.

Jerk - This movement can be done in any way that gets the barbell from the front rack position to overhead. Strict press, push press, split jerk or push jerk are all acceptable. The athlete must clearly demonstrate control of the weight overhead, with the arms, hips and knees extended. The feet must return to the neutral position underneath the shoulders.

RX:
Workout 1A
20:00 upward running Clock…
10 rounds for time (you go I go - 5 rounds each)
10 Thrusters
10 Pull-ups

Men: 95lb
Women: 65lb

Workout 1B (in remaining time)

Each partner will establish a 1RM of the following complex:

Deadlift + Hang Clean + Jerk

Scaled:
Workout 1A
20:00 upward running Clock…
10 rounds for time (you go I go - 5 rounds each)
10 Thrusters
10 Jumping Pull-ups

Men: 75lb
Women: 55lb

Event 1B (in remaining time)

Each partner will establish a 1RM of the following complex:

Deadlift + Hang Clean + Jerk

At the count of 3,2,1, go, Athlete A will complete 1 full round of 10 thrusters and 10 pullups. Once athlete A has completed the entire round, Athlete B can then start their full round of 10 thrusters and 10 pullups. Once all 10 rounds (5 rounds each partner) are completed the athletes may begin workout 1B. Athletes will use the remaining time on the upward running 20:00 clock from workout 1A to complete a 1RM of the complex.

Video Setup:
1A
Prior to the start of the clock, the athletes must complete their introduction including team name, athletes names, pull up bar measurements (scaled only), thruster weight(s) including plates and barbell and “code word”. 
THE CODE WORD IS "TACOS"!

Code word will be announced via athlete email, our instagram page, and on our registration page at Conquest Events beginning 8am on 11/1. *Any videos submitted without this code word will be considered invalid. This is to ensure the workouts are completed within the allotted time frame and not prior.

Barbells and weights of loaded plates must be shown clearly before the start of workout 1A.
Camera should be facing the side of the athletes during the thruster and facing the pull up bar.
Workout clock must be in camera view at all times during the workout. Teams have the option of using apps with built in video timers (ie. wodproof, wetime, etc) if they do not have the ability to show the clock in frame.

1B
If needed, athletes may move the camera after the completion of 1A in order to show the barbell setups for 1B, however the camera and clock must not be stopped. *If there is any break in the video recording or the clock, the score for workout 1B will be considered invalid.
The clock must remain in view during 1B.
Both athletes must be set up facing the camera and clearly visible.
Athletes must announce the total weight loaded on the barbell either verbally or via white board prior to each attempt.
After the 20 minute time cap, athletes must bring the camera to the barbell and clearly show the weight of the heaviest successful lift for EACH athlete by showing each plate (on both sides of the bar) and the barbell weight to the camera.

*See workout blueprint for required camera and equipment setup.



Workout Standards:
Workout 1A
One athlete works at a time.
Athletes must alternate each round.
For same sex divisions, only one barbell may be used for the thrusters.

Workout 1B
Same sex divisions MUST have 2 barbells for the complex.
Partners may lift at the same time, however both must be clearly shown on video for the entirety of the lift for the reps to count.
The entire complex must be completed before the 20:00 time cap for the rep to count. If the time cap is reached in the middle of the complex, that rep will be considered a no rep.
Barbells for 1B may be preloaded with first weights prior to beginning 1A.

Thruster:
Each set of thrusters begins with the barbell on the ground.
At the bottom of the rep, the crease of the athlete’s hip must clearly pass below the top of the knees. A full squat clean into the thruster is allowed when the bar is taken from the floor. The rep is credited when the athlete reaches full lockout with the barbell overhead. The athlete's hips, knees, and arms must be fully extended, and the bar must be directly over, or slightly behind, the middle of their body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is NOT allowed.
Clips must be on the barbell for the rep to count. Any lifts completed without clips will be subject to penalty.

Pull Ups (RX divisions only):
The athlete must start each rep with arms fully extended and feet off the ground.
Any style of pull-up or grip is permitted as long as the requirements are met.
The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
 
Jumping Pull Ups (scaled divisions only):
The pull-up bar should be set up so it is at least 6 inches above the top of the athlete’s head
when the athlete is standing tall (athletes can stand on mats or a box) *Measurements must be shown on the video introduction.
At the start of each rep, the athlete’s arms must be fully extended.
The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
Any style of pull-up or grip is permitted as long as the requirements are met.

Lifting complex: Deadlift + Hang Clean + Jerk
The complex must be completed unbroken.
The barbell must have equal weight on both sides.
Clips must be securely on the barbell for the rep to count.
Both athletes must have their own barbell.
Partners may assist each other with plate changes but no outside help will be permitted.
Athletes must announce the total weight loaded on the barbell either verbally or via white board prior to each attempt.
At the end of the 20 minute cap, both athletes must clearly show the final successful weight lifted by each partner by stripping both sides of the bar on camera and showing the plates used as well as the weight of the bar used.

Deadlift - Barbell will come from the floor. Athletes will stand the barbell up to full extension of the hips and knees.

Hang clean - The hang clean can be power or squat. The hang can be in any position as long as the barbell does not touch the floor. Athletes must reach full extension of hips and knees in the front rack position at the top of the rep before moving on to the jerk.

Jerk - This movement can be done in any way that gets the barbell from the front rack position to overhead. Strict press, push press, split jerk or push jerk are all acceptable. The athlete must clearly demonstrate control of the weight overhead, with the arms, hips and knees extended. The feet must return to the neutral position underneath the shoulders.

RX:
AMRAP in 14:00
200 Double-Unders
100 Wall Balls
50 DB Snatches

Men: 20lb WB to 10’ target/50lb dumbbell
Women: 14lb WB to 10’ target /35lb dumbbell

Scaled:
AMRAP in 14:00
200 Single Unders
100 Wall Balls
50 DB Snatches

Men: 14lb WB to 10’ target /35lb dumbbell
Women: 10lb WB to 10’ target /20lb dumbbell

At the count of 3,2,1 go, either athlete can begin the workout by starting the double unders/single unders. Once the jump rope work is completed, either athlete can begin the 100 wall balls. Once 100 wall balls are completed, either athlete can begin the dumbbell snatches. The total required reps of each movement must be completed before moving onto the next movement. Athletes can switch at any time. Athletes will repeat the movements in this order to accumulate as many total reps as possible in the 14 minute time period.

Video Setup:
Prior to the start of the clock, the athletes must complete their introduction including team name, athletes names, wall ball weight(s) & target measurement, DB weight(s), and “code word”.
Code word will be announced via athlete email, our instagram page, and on our registration page at Conquest Events beginning 8am on 11/1. *Any videos submitted without this code word will be considered invalid. This is to ensure the workouts are completed within the allotted time frame and not prior.
Dumbbell weights and wall ball weights must be shown clearly to the camera. Wall ball target must be MEASURED and clearly shown on camera. Camera should be facing the side of the athletes during all movements. Camera MUST have a clear view of the wall ball target in frame, as well as all workout equipment, all parts of the working athlete, and the clock. Teams have the option of using apps with built in video timers (ie. wodproof, wetime, etc) if they do not have the ability to show the clock in frame.
  
*See workout blueprint for required camera and equipment setup.

**Any deviation from the above described video setup/standards will be left to the judges discretion whether or not to accept and judge the workout submission.  To avoid any penalties or disqualifications, please follow the above video standards.   



Workout Standards:
Athletes may partition the reps however they would like.
There is no minimum work requirement.
One athlete works at a time.
Non-working athlete can not have equipment in hand while waiting for their partner to finish.
Same sex partners will use same wall ball and same dumbell.
Partners do not need to share a jump rope but may if they choose to..
Score is the total number of reps completed before the 14 minute mark.

Double Unders (RX only) - Athletes do not have to share ropes but they may if they choose to. Rope must pass under the athlete twice in one jump for the rep to count.

Single Unders (Scaled only) - Athletes do not have to share ropes but they may if they choose to. Rope must pass under the athlete one time in one jump for the rep to count. Double unders will not be counted.

Wall balls - Athletes in the same sex divisions must share the wall ball. Athletes in the same sex divisions may switch while ball is in the air. The ball must clearly hit the wall at or above the marked and measured area. Athletes must clearly demonstrate full squat depth by the hip crease passing below the knees at the bottom of the movement. *Please take note that all athletes in all divisions will be working with a 10ft target including all female and scaled athletes.

Alternating DB snatches (all divisions):
Athletes in the same sex divisions must share a dumbbell. When switching between athletes, the dumbbell must be returned to the floor before the next athlete begins.
The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, one OR both heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. The movement ends with the dumbbell overhead with the working arm, hips and legs fully locked out.
Athletes must alternate arms after each repetition.The athlete can switch hands at any point after the rep is complete. The non-lifting hand and arm may not be in contact with the body or DB during the repetition.
At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the body. Once the athlete has reached lockout, the repetition will count.

RX:
3RFT:
Partner A: 27 Calorie Row
While
Partner B: 21 Overhead Squat + 15 Toes to Bar

Followed by:

Partner B: 27 Calorie Row
While
Partner A: 21 Overhead Squat + 15 Toes to Bar

*One time through the above is ONE round

Men: 75lb Barbell
Women: 55lb Barbell

12:00 CAP

Scaled:
3RFT:
Partner A: 27 Calorie Row
While
Partner B: 21 front squats + 15 sit ups

Followed by:

Partner B: 27 Calorie Row
While
Partner A: 21 front squats + 15 sit ups

*One time through the above is ONE round

Men: 75lb Barbell
Women: 55lb Barbell

12:00 CAP

On the count of 3.2.1, go, both athletes will start their assigned movements. Athlete A can start the workout sitting on the rower and athlete B can start behind the barbell. Athlete A will have to complete 27 calories prior to exiting the rower. Athlete B will complete 21 reps of their designated barbell movement and then progress to and complete their TTB/Sit ups. ONLY WHEN both athletes have completed their designated movements can they switch.
1 round = Each athlete completing both the row & the barbell + TTB/Sit up movements.
Teams must comp a total of 3 rounds.
Workout is for time if 3 rounds are completed under the 12 min time cap. If the 3 rounds are not completed prior to the cap, the score will be the total reps completed (totalling the reps completed by both partners).  This will be entered into the system as 12:00 time and missing rep #.

Video Setup:
Prior to the start of the clock, the athletes must complete their introduction including team name, athletes names, barbell weights/plate weights, and “code word”.

THE CODE WORD IS "TACOS"!
Code word will be announced via athlete email, our instagram page, and on our registration page at Conquest Events beginning 8am on 11/1. *Any videos submitted without this code word will be considered invalid. This is to ensure the workouts are completed within the allotted time frame and not prior.
Barbell weight must be demonstrated showing barbell weight and plate weights.
Camera 1 will be the main video that must be uploaded with your score submission.
Camera 1 MUST have a clear view of the monitor in frame, as well as all workout equipment, all parts of the working athlete, and the clock. If a clock is not in view the team can use a video recording app with a built in timer (wodproof, timer etc).
Camera 2 is a secondary video of only the rower monitor and does not need to be submitted unless requested.
Both cameras must be in sync when athletes do their introductions.
Neither camera can be turned off until the end of the workout.

*See workout blueprint and sample video for camera and equipment placement.

**Any deviation from the above described video setup/standards will be left to the judges discretion whether or not to accept and judge the workout submission.  To avoid any penalties or disqualifications, please follow the above video standards.   





Workout Standards:
Both athletes are working simultaneously.
Time is recorded when both athletes finish their work.
If athletes fail to complete the work under the time cap, score is the total number of reps completed between the 2 partners.

Row - The athlete may start the workout sitting on the rower with the monitor on. The monitor must be set to show calories in the largest setting (see demo video). The athlete can not be touching the rower handle prior to start. Athletes may not depart the rower prior to the monitor showing 27 cal. The monitor must be reset prior to the next athlete starting their row. **If an athlete departs their rower early, there will be a score penalty.

**The camera should be positioned as shown in the workout blueprint and the calories on monitor should be visible if zoomed in.

**Teams should have a secondary camera set up to record their rower monitor (synced introduction with primary video). Teams are not required to submit the secondary video with initial submission but we may request them upon review of the first video. Teams will be responsible for submitting this video upon request within the time domain given or risk having their scores disqualified.

Overhead Squat (RX only) - The first rep may be a squat snatch. The athlete's hands can be positioned anywhere on the barbell. The arms must remain locked out for the entirety of the movement. The athlete must squat below parallel with CLEAR demonstration of the hip crease BELOW the knees. Upon standing up, the athlete must show CLEAR demonstration of fully extended knees and hips for the rep to count.

Front Squat (scaled only) - The first rep may be a squat clean. Athletes may have hands and arms in any position that allows the barbell to be in the front rack position. The athlete must squat below parallel with CLEAR demonstration of the hip crease BELOW the knees. Upon standing up, there must be CLEAR demonstration of fully extended knees and hips for the rep to count.

Toes-to-bar (RX only) - Athletes must start the movement from a full hang with arms extended and feet off the floor. The movement starts with the athlete's feet off the floor and behind midline. The rep is completed when BOTH feet hit the bar at the SAME time.

Sit ups (scaled only) - Ab Mats are permitted but not required.
The rep begins with the athletes shoulders on the ground and feet together.
The rep is completed when the athlete is seated in an upright position with shoulders over the hips and spine extended and hands touching the feet.