Battle On The Bank

0:00-2:00

9/7 cal bike

9/7 cal row

Max DU with remaining time until 400 DU are completed

2:00-4:00

10/8 cal bike

10/8 cal row

Max DU with remaining time until 400 DU are completed

4:00-6:00

11/9 cal bike

11/9 cal row

Max DU with remaining time until 400 DU are completed

6:00-8:00

12/10 cal bike

12/10 cal row

Max DU with remaining time until 400 DU are completed

*Scaled = 400 single unders

Flow:

At 3, 2, 1, go, Athlete A will begin by completing the required calories on either the bike or the rower. Once those calories are completed, Athlete B will complete the required calories on the opposite machine.

With the remaining time in the 2:00 window, athletes will work one at a time to complete as many double-unders (RX/Intermediate) or single-unders (Scaled) as possible toward a total of 400 reps.

At 2:00, if 400 jump rope reps have not been completed, athletes must stop the jump rope and return to the rower and bike to complete the next round of calories. This sequence will repeat every 2 minutes until all 400 jump rope reps are completed.

Athletes are responsible for clearing and resetting their own machines between each round.

Athletes may stage on their equipment. For example, if one athlete is rowing, the other athlete may sit on the bike but may not begin working until it is their turn. Athletes may also both hold their jump ropes, but only one athlete may work at a time.

Athletes may not split calories on a machine. All calories on one machine must be completed before the other athlete begins on the opposite machine.

Athletes may switch machines between intervals. For example, if Athlete A completes the row calories in the first 2:00 interval, they do not have to return to the rower in the next interval.

Once the calories are complete, athletes may switch who is performing the jump rope at any time within the 2:00 window. No tag is required.

Score: Time to complete 400 double-unders/single-unders, with an 8:00 time cap. If all reps are not completed within 8:00, the remaining reps will be added to the timecap score. Example: 350 of the 400 reps were completed in the 8:00 - the score will be 8:50 since there were 50 reps remaining.

Tiebreak: Time off both machines in final interval of reps or 8:00

Ex: Two teams finish at 7:14 with 400 DU/SU. Team A is off both machines at 6:52, Team B is off both machines at 6:55, tiebreak goes to Team A

10 min AMRAP- Relay Style

RX

8 Box Jump Overs (24/20)
8 DB Shoulder to Overhead (4 per arm) (70/50)
8 Toes-to-Bar
8 Deficit Handstand Push-Ups (4”/2” deficit)

INT

8 Box Jump Overs (24/20)
8 DB Shoulder to Overhead (4 per arm) (50/35)
8 Toes-to-Bar
8 Handstand Push-Ups

Scaled

8 Box Jump Overs (20/16)
8 DB Shoulder to Overhead (4 per arm) (35/25)
8 Knees to 90
8 Push-Ups to a Box

Flow:

At 3, 2, 1, go, athletes will leave the start line and complete as many reps as possible within the 10-minute time cap.

Athlete A will complete all 8 reps of the first movement, then Athlete B will immediately complete the same reps. Once Athlete B finishes their 8 reps, Athlete A will move on to the next movement, followed by Athlete B.

Only one athlete may work at a time. All reps of a movement must be completed before the next athlete begins or before the team advances to the next movement.

No tag is required between partners. Athletes may flow together down the lane, and no athlete is required to return to or remain behind the start line. Once teams determine their working order, they must maintain that order for the entire workout.

Box Jump Overs: Athletes do not need to fully stand up on top of the box. A two-foot takeoff is required, and both feet must make contact with the top of the box at the same time. Athletes may also choose to jump completely over the box.

Athletes are responsible for adjusting the box to the appropriate height.

Once Athlete B completes all box jump overs, Athlete A will move to the dumbbell shoulder to overhead.

Dumbbell Shoulder to Overhead: Athletes must complete 4 reps on one arm, then 4 reps on the opposite arm. Athletes may start with either arm but must complete all 4 reps before switching arms. The dumbbell must start from the ground on the first rep. The dumbbell does not need to return to the floor when switching arms.

Once Athlete A completes all 8 reps, Athlete B will complete their reps in the same manner. After both athletes have completed 8 reps, Athlete A will move to toes-to-bar / knees to 90.

Toes-to-Bar:  For a rep to count, both feet must make contact with the bar at the same time. On the return, the athlete’s feet must pass behind the rig.

Knees to 90: Athletes will begin in a hang from the bar with straight arms and raise their knees at a 90-degree flexion or greater (higher).

Once Athlete B completes all reps, Athlete A will move to handstand push-ups / push-ups.

Handstand Push-Ups (RX / Intermediate): Athletes must begin in a full lockout position against the wall. The athlete will descend until the head makes contact with the mat on the floor, then return to full lockout with heels, hips, and shoulders aligned. Hands must remain within the designated taped area. Kipping is allowed.

Push-Ups to Box (Scaled): Athletes will begin in a plank position with arms locked out, hands on the edges of the box, and feet behind the taped line. The athlete will lower until their chest touches the edge of the box, then return to full lockout.

Once both athletes complete all HSPU / push-ups, Athlete A will return to the box jump overs, and the team will continue this sequence until the 10:00 time cap.

Score is total reps completed in the 10:00

Tiebreak: If  teams have the same number of reps at the conclusion of the 10:00, the tie break will be the time of the last completed full round (conclusion of HSPU).

Teams will complete the following for time, in order:

10 Shoulder-to-Overhead
15 Hang Power Cleans
20 Deadlifts
10 Synchro Bar Facing Burpees
15 Shoulder-to-Overhead
20 Hang Power Cleans
25 Deadlifts
15 Synchro Bar Facing Burpees
20 Shoulder-to-Overhead
25 Hang Power Cleans
30 Deadlifts
20 Synchro Bar Facing Burpees

RX: 135/ 95
INT: 115/75
SC: 95/65

10:00 Time Cap

Flow:

At 3-2-1 go, Athletes will have 10:00 to complete all 225 reps. All barbell movements must be completed one at a time.  Athletes may switch whenever they choose.  Barbells must be on the ground to switch and a tag is required at the starting line.

Synchronized burpees over the bar must be performed together, facing the same bar. Both athletes' chest must be on the ground at the same time for the synchro burpee over the bar.  A rep is counted once both athletes have completed the burpee and jump over the bar. A single leg take off is allowed, but the other leg may not already be over the bar during the jump.  *Scaled athletes may step over the bar*

Athletes may strict press, push press, push jerk or split jerk the shoulder to overhead.  A rep is counted when knees, hips, and shoulders are locked out and barbell is directly overhead.

Hang power clean reps must have elbows in front of the bar at the front rack and their knees and hips are to be locked out to be a completed rep.  The first rep must be picked up to the hang position, then complete the hang clean.  Power cleans will be a no rep.

Deadlift reps count when the knees and hips are locked out and shoulders are behind the bar.  The barbell must return to the ground after each rep.

Score:  Time to complete all 225 reps or reps at 10:00

Tiebreak: Lift total in Part B

At 10:00, immediately transition

Time Cap: 5:00

Each partner will establish their own heaviest complex within the time cap.

Complex (each partner):
1 Power Clean
2 Front Squats
3 Hang Cleans

Score:
Combined total of both partners’ heaviest successful complexes.

Flow:

At 10:00, athletes may begin loading their barbell for the lifting complex.  All 6 reps must be completed prior to dropping the bar.  

Athletes may only lift one at a time.  Athletes can load their bar while the other athlete is lifting.  Athletes must declare their weight to the judge.

Athletes can attempt the complex as many times as they like within the 5 minutes.  

As long as an athlete has started the complex before the 15:00 mark, the athlete may complete the lift.  Any lift started after 15:00 will not count. 

Score is total combined weight between both partners.

Tiebreak:  In the event 2 teams lift the exact same weight, the tiebreak will be the time Part A was completed in (or the number of reps done in Part A).

RX:

50 Wall Balls with 20/14
40 DB Snatch at 70/50
30 Chest to Bar Pull Ups
20 Single Arm Devils Press at 70/50
10 Bar Muscle Ups
20 Single Arm Devils Press 70/50
30 Chest to Bar Pull Ups
40 DB Snatch at 70/50
50 Wall Balls with 20/14

INT:

50 Wall Balls with 20/14
40 DB Snatch at 50/35
30 Pull Ups
20 Single Arm Devils Press at 50/35
10 Chest to Bar Pull Ups
20 Single Arm Devils Press at 50/35
30 Pull Ups
40 DB Snatch at 50/35
50 Wall Balls with 20/14

Scaled:

50 Wall Balls with 14/10
40 DB Snatch at 35/25
30 Jumping Pull Ups
20 Single Arm Devils Press at 35/25
10 Jumping Pull Ups
20 Single Arm Devils Press at 35/25
30 Jumping Pull Ups
40 DB Snatch at 35/25
50 Wall Balls with 14/10

15:00 Time Cap

Flow:

Athletes will complete 290 reps within a 15:00 time cap, with one athlete working at a time.  Both athletes will begin behind the start line. At 3, 2, 1, go, Athlete A will cross the start line and begin the wall balls while Athlete B remains behind the start line. Athletes may switch at any time, but all switches must occur at the start line with a physical tag. The incoming athlete may not cross the start line until the tag has been completed.

All reps of each movement must be completed prior to moving to the next movement.

A wall ball rep will be completed when the athlete squats to depth (hips below knees) and the wall ball reaches the appropriate target line (9’ line = green must be seen below the ball, 10’ line = black must be seen below the ball).

DB snatches must start from the ground, both heads of the DB must touch the ground at the start of every rep. Athletes must lock out knees and hips, and DB must be directly overhead with a locked out shoulder.

Chest to bar: chest (below the collar bone) must make contact with the pull up bar

Pull Up: Chin must be above the pull up bar

Jumping pull up:  Athlete's head must be 6 inches from the pull up bar. Athletes may use a box or weight to have their head closer to the pull up bar.

Bar Muscle Up:  Athletes must reach full lockout with arms extended above the pull-up bar at the top of each rep. Athletes may not remove their hands and rest in the support position above the bar. If an athlete removes their hands, they must come down from the bar before continuing. The repetition will still be counted.

Single arm devils press must start on the ground and rep is completed when the dumbbell is locked out overhead.

Score is time to complete all reps or number of reps completed in 15:00