Workout 1: I Hate Curtis P

AMRAP 10

• 3 Curtis P*


• 30 Single Unders

Score: Total rounds + reps completed

Movement Standards

• Curtis P*: A Curtis P consists of one Power Clean + two Alternating Forward Lunges (one per leg) + one Shoulder-to-Overhead (press, push press, or jerk).


• Single Unders: The rope must pass once under your feet for each jump. Double Unders will not count.

Workout Flow & Weights

You will start with two barbells at your station. Athletes are responsible for providing their own jump rope.

At the call of "3, 2, 1... Go!", you will begin:

1. Complete 3 Curtis P reps at 75 lbs (men) / 55 lbs (women), followed by 30 Single Unders.


2. Repeat this pairing for a second round.


3. After completing the second round, you will add weight to your bar to reach 95 lbs (men) / 65 lbs (women) before continuing. Athletes must change the weight and secure with clips themselves.


4. Complete two more rounds (Rounds 3 & 4) at this weight.


5. After completing the fourth round, you will move to the second barbell at your station, which is pre-loaded with 115 lbs (men) / 75 lbs (women), before completing two more rounds (Rounds 5 & 6).


6. After completing the sixth round, you will add weight to the second bar to reach the final weight of 135 lbs (men) / 85 lbs (women).


7. Complete as many rounds and reps as possible at this final weight for the remainder of the 10-minute AMRAP.

Your score will be the total number of rounds and reps completed within the 10-minute time cap.

Workout 2: Lift, Leap, Lament

Part 1: Three Rep Thruster

• Workout: Find your heaviest 3-Rep Thruster from the Rack


• Time Window: 8 Minutes

Part 2: Max Hurdle Facing Burpees

• Workout: Max Burpees Over Hurdle


• Time Window: 2 Minutes (Immediately following the 8-minute Thruster window)

Overall Score: Your combined rank from Part 1 (Heaviest Thruster) and Part 2 (Most Burpee Reps). The athlete with the lowest total rank wins the workout.

Movement Standards

• Thruster:
  
  
  
  • The movement begins with the barbell in the front rack position.
  
  
  • A full squat must be achieved, with the hip crease clearly breaking below the top of the knee.
  
  
  • From the bottom of the squat, the athlete must move the barbell to a fully locked-out overhead position in one continuous movement. No Push Jerk.
  
  
  • At the top, the barbell must be locked out directly overhead, with the hips, knees, and shoulders in full extension (in line).
• 
  
  • The barbell will start from a squat rack at the beginning of each attempt.
  
  
  • Athletes may use the rack to re-rack the barbell between attempts, but not between reps of a single set of three.

  
  

• • All three repetitions must be performed unbroken. This means the athlete cannot re-rack the barbell nor drop the barbell between reps within the set of three.
  
  
  • Any re-racking/dropping will invalidate that specific attempt.
  
  


• Burpee Over Hurdle:
  
  
  
  • The burpee begins with the athlete standing. At the bottom, the chest and hips must touch the ground.
  
  
  • The athlete must then stand up and jump over a designated hurdle approximately 6 inches high.
  
  
  • The jump must be a two-foot take-off and two-foot landing. Stepping over is not permitted.
  
  
  • The rep is counted when both feet have landed on the other side of the hurdle.


Workout Flow & Strategy

• You will have an 8-minute window to establish your heaviest 3-Rep Thruster.


• You may take as many attempts as you wish within this 8-minute window. Athletes are responsible for loading and unloading their own barbells. Ensure clips are always used.


• Work with your judge to clearly state your intended weight before each attempt.


• Immediately after the 8-minute thruster window concludes, a 2-minute timer will begin for the Max Burpees Over Hurdle. You will transition directly to the burpee station.


• Your judge will count your completed burpee repetitions within this 2-minute window.