Madness in the Mat-Su 2023

8 Sets (2 Per Athlete)

In 90 seconds complete

6 Deadlifts @ 185/125

12 Box Jump Overs or Step-Overs @ 20"

AMRAP Row for Cals

*Each athlete will complete two consecutive sets

Judging Notes:

Box Jump Overs: Only facing the box is allowed (no lateral jumps). Two feet must be on top of the box before stepping or jumping off.

Row: Judge will reset the rower before each set for the athlete, totalling 8 seperate row scores.

Transitions: Athletes cannot begin the next set until that 90 second window has begun. They may position themselves at the deadlift bar, but may not touch it prior.

The next athlete may not begin until they have been tagged by the prior working athlete.

8 Sets (2 Per Athlete)

In 90 seconds complete

30 Double Unders

15 Wallballs (20# to 11', 14# to 10')

AMRAP Deadlifts @ 225/155

*Each athlete will complete two consecutive sets

Judge Notes:

Double Unders: Unless otherwise agreed upon, the judge will announce "10," "20," and "25-30"

Wallballs: Squat to a minimum of hip crease below top of the knee and ball must make contact at or above the required tape line on the wall.

Transitions: No beginning second set of double unders before the second 90 second window has begun. Next athlete can't begin until tagged by the prior athlete.

10 Worm/Sandbag Clean and Jerks (Athlete 1/2)

20 Worm/Sandbag Facing Burpees (Athlete 2/3)

8 Worm/Sandbag Clean and Jerks

16 Worm/Sandbag Facing Burpees

6 Worm/Sandbag Clean and Jerks

12 Worm/Sandbag Facing Burpees

4 Worm/Sandbag Clean and Jerk

8 Worm/Sandbag Facing Burpees

2 Worm/Sandbag Clean and Jerk

4 Worm/Sandbag Facing Burpees

6:00 Time Cap

Sandbags: 70#/50#

For worm Clean & Jerks both athletes must face the same direction, raise the worm to their shoulder, press it over their head and to the other shoulder, before placing it, or dropping it, to the floor. Each rep will begin with the worm on the ground, and be considered complete when the worm has landed, under control, on the opposite shoulder. The worm may not be dropped from overhead and must land on both athletes shoulders before returning to the ground.

For Sandbag Clean & Jerks athletes may face eachother or in the same direction. The athletes will lift their sandbag from the ground, to the front rack, and press it to full extension overhead. While both athletes do not have to lift in sync, they must both be in the overhead, locked out position at the same time. The rep is complete when both athletes have locked out the sandbag overhead.

Upon completing the required number of reps, Athletes 1 & 2 will tag Athletes 3 & 4 who will begin bag facing burpees.

Burpees will begin with both athletes facing the bag, executing a burpee and performing a two-foot jump over for RX, and any variation of jump or step over for Open. The rep is complete when both athletes are on the opposite side of the bag. Burpees and jump overs do not need to be synchro.

Teams unable to complete the workout will be ranked by reps completed.   

TBA

In 10:00 find...

A1 - 1RM Back Squat

A2 - 2RM Back Squat*

A3 - 3RM Back Squat**

A4 - 4RM Back Squat***

*Must be heavier than A1's lift

**Must be heavier than A2's lift

***Must be heavier than A3's lift

In 10:00, the team will find variations of a max backsquat, with a twist. The 1RM must be the lowest number, the 2RM the second lowest, the 3RM the second heaviest, and the 4RM the heaviest number.

For Time:

4 Burpees to target (M1/F1)

4 Burpees to target (M2/F2)

2 Team Single Arm Devils Press (35/25)

4 Burpees to target (M1/F1)

4 Burpees to target (M2/F2)

4 Team Single Arm Devils Press (35/25)

4 Burpees to target (M1/F1)

4 Burpees to target (M2/F2)

6 Team Single Arm Devils Press (35/25)

4 Burpees to target (M1/F1)

4 Burpees to target (M2/F2)

8 Team Single Arm Devils Press (35/25)

4 Burpees to target (M1/F1)

4 Burpees to target (M2/F2)

10 Team Single Arm Devils Press (35/25)

Judge Notes:

Burpees: M/F pair must have chests on the ground at the same time, and touch bar at the same time. Must also tag the next athletes forward.

Devils press: All athletes on the ground at the same time, and locked out overhead at the same time. If an gets up or comes down prior to all athletes being "synchronized" they may return to that last point as a team and continue.

Time is taken when all athletes have locked out overhead the 10th devils press.

Team Run

50 Synchro Kb Swings @ 35/25 (M1/F1)

50 Sycnrho Kb Swings @ 35/25 (M2/F2)

Team Run

40 Synchro DB Cleans @ 50/35 (M1/F1)

40 Sycnrho DB Cleans @ 50/35 (M2/F2)

Team Run

30 Synchro Box Jumps (M1/F1)

30 Sychro Box Jumps (M2/F2)

Team Run

20 Synchro Deck Squats (M1/F1)

20 Synchro Deck Squats (M2/F2)

Team Run

Time Cap: 17:00

Judge Notes:

Team Run: All athletes will hold the rope during the run. Run will go out of the garage door, to the right towards the end of the building, around a cone towards the opposite end of the building, around another cone, and then return inside. All athletes must maintain grip on the rope until they have returned to their start/stop location.

Kb Swings: Rep will count when both athletes have the kb overhead at the same time and the bicep is inline with or behind the ear. 

DB Cleans: Rep will count when both athletes have one head of the db making contact with their shoulder. Note: The transition happens on the ground. This means the db must be set on the ground before they can change hands.

Box Jumps: Athletes may jump from the same side or opposite sides of eachother, but both athletes must be standing completely at the top for a good rep. Stepping down is permitted, as is bounding. There are no step-ups permitted.

Deck Squats: Athletes will roll themselves backwards until knees are above head and feet are above knees before rolling themselves back up and returning to an upright position together. Athletes may use their hands to assist them down and up. 

2:00 AMRAP

M/F Pair: 30' Synchro Handstand Walk (15' down, 15' back)

M/F Pair:

2 Synchro Turnovers

4 Synchro Wall Walk

Rest :30

4:00 AMRAP

M/F Pair: 30' Synchro Handstand Walk (15' down, 15' back)

M/F Pair:

2 Synchro Turnovers

4 Synchro Wall Walk

6 Synchro Split Snatch 

Rest :30

6:00 AMRAP

M/F Pair: 30' Synchro Handstand Walk (15' down, 15' back)

M/F Pair:

2 Synchro Turnovers

4 Synchro Wall Walk

6 Synchro Split Snatch 

8 Synchro Toes-To-Bar

Athlete 1: 10 Deadlifts @ 225/155 + 6 shuttle runs + 10 Deadlifts 

Athlete 2: 8 Deadlifts @ 255/175 +  6 shuttle runs + 8 Deadlifts

Athlete 3: 6 Deadlifts @ 275/195 + 6 shuttle runs + 6 Deadlifts

Athlete 4: 4 Deadlifts @ 315/225 + 6 shuttle runs + 4 Deadlifts

*Shuttle Run = 25ft with 30" and 24" box to clear, down and back.

The workout will begin with athlete 1 standing at the bar. At "Go," athlete 1 will begin their set of 10 deadlifts. Upon completion they begin performing 6 shuttle runs. The shuttle run will be 25ft long, with a 30" and 24" box along the way that the athlete must clear. The athlete may use any means to get over the box, but must have both feet on top of the box at the same time at some point of the movement. When an athlete reaches each end they will be required to achieve three points of contact with the floor before returning to the starting line. 

When the athlete finishes their shuttle runs, they will return to the bar and complete another set of deadlifts for the same reps at the same weight. Once complete, their team may change weights and move on to the next athlete.

This will continue until athlete 4 completes their final deadlift @ 315/225.

Time Cap: 10:00

Bar Math

Max Cals in 1:00 per athlete

:30 transition between athletes

When athlete 4 is done, :30 transition to workout 4a

Judge Notes:

Bikes will be set to countdown 1:00 and count Cals. 

Judge will record the number shown on the monitor.

The 30 second transition time is for the athletes to reset the bike height, switch spots, and for the judge to prepare the monitor for the next athlete.

When the fourth athlete is complete, not their cals and move onto the next workout.

10:00 AMRAP

4 Worm Over 24" Box

4(+4) Toes-to-Bar

4(+4) HS Shoulder Taps

4(+4) Wall Ball Jump Lunges

At "Go" athletes will lift their worm from the ground and over a 24" box, touch the ground with at least the middle of the worm on the other side, and continue back over the top until four repitions have been completed.

Once complete, one athlete will move forward to begin chipping away at a set of four toes-to-bars, four handstand shoulder taps, and four wall ball jump lunges. While they perform these movements, the remaining three athletes will hold the worm in a front rack position. Reps will only count when the three athletes are holding the worm properly.

Toes-to-bar: Both feet make contact with the bar at the same time.

Handstand shoulder tap: Athlete will be facing the wall and may use any technique to get into the inverted position (wall walk, flipping up onto the wall, etc.). Athlete may tap same or alternate shoulder, but down hand must maintain contact with tape line 12" off the wall.

Wall Ball Jump Lunge: Holding the wall ball against the chest, movement begins in the lunge position. Once an athlete jumps and lands with the opposite knee CLEARLY MAKING CONTACT WITH THE GROUND they will be credited with a rep.

After completing a round of four, athletes will perform an additional set of four worm over box before beginning a set of 8 toes-to-bar, handstand shoulder taps, and wall ball jump lunges.

Athletes may split the work how they want, however, the working athlete still cannot proceed until the three non-working athletes are holding the worm in the front rack.

12:00 AMRAP

2 Bar Muscle Ups

4 Snatches (135/105)

6 Cleans (135/105)

8 Pistols

The workout will begin with all athletes facing the wall. At "Go" all four athletes will kick up into a handstand hold. Once all athletes are up, the first athlete may come down and begin bar muscle ups while the remaining three teammates stay in a handstand hold. Upon completing two bar muscle ups, the athlete will return to the wall and join their teammates in a handstand hold.

Reps will only count when the remaining athletes are in a handstand hold.

Reps may be divided by the team, but the working athlete must be in a handstand hold before the next working athlete comes down to continue the work. 

When the required reps of a movement are complete, that athlete must return to a handstand hold and a new athlete must begin the next movement. In other words, an athlete cannot finish one movement and begin the next.

For Time

30 Synchro OHS @ 135/105 (95/65)

20 Synchro OHS @ 155/ 115 (115/80)

10 Synchro OHS @ 175/125 (135/95)

M/F pair with both athletes making contact with med ball at the bottom. 

Any time an athlete drops, they must switch out.

Time Cap: 9:00

Judge Notes:

Any technique may be used (by the indivudal only) to get the bar to the overhead position.

Any break from the overhead position requires a switch with the same-sex teammate.

The entire team may help change weights.

If an athlete is swapped in who cannot perform an OHS at the required weight, they must perform a minimum work requirement of one clean before tapping in the other athlete.

Weights at each station: 

RX: 2 x 45, 2 x 35, 6 x 10, 2 x 5

Open: 2 x 25, 4 x 15, 4 x 10, 2 x 5, 2 x 2.5