2022 Tempered Duet

2km Row 

RXD

For Time:

100 Pull Ups

80 Sit Ups

60 Handstand Push Ups

*complete for time a 2km row*

12MIN TIME CAP

Both persons working at once, can swap out at any time. 

Two separate scores for each part. 

Any reps or row meters not completed at the end of the time cap will be added to the score. 

Standards: 

Pull Up - Full arm extension at bottom of the bar, chin to be above the plane of the bar.

Sit Up- Butterfly sit up, hand must touch the ground behind the head and then again in front of the feet to count as 1 full rep. 

Handstand Push Up - Hands to remain on mat (1x1m), head to touch mat at bottom and lock out elbows at top. 

Row - feet must be on the rowers foot platform while rowing.

SCALED

For Time:

100 Jumping Pull Ups

80 Sit Ups

60 Hand Release Push Ups

*complete for time a 2km row*

12MIN TIME CAP

Standards: 

Jumping Pull Up- The bar should be set up so it is at least 6inches above the top of the athletes head. At the bottom the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. 

Hand Release Push Up - Start in push up position, lower chest to floor and take hands off floor, then press back to lock out position 

Row - feet must be on the rowers foot platform while rowing.

RXD

For Reps:

8 Rounds 

14/10 Cals on the bike

In the remaining time T2B

(Scored T2B Reps only)

Alternating rounds. Bike must be reset each minute. 

Standards:

T2B- Athletes must go from a full hang to having the toes touch the pull-up bar. At the start of the rep, the arms must be fully extended with the feet off the ground, and feet must be brought back behind the bar and the rest of the body. Any grip is permitted.

SCALED 

For Reps:

8 Rounds

10/8 Cals on the bike

In the remaining time Hanging Knee-raises

(Scored knees raise reps only)

Alternating rounds. Bike must be reset each minute. 

Standards:

Hanging Knee-raises- Athletes must begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Any grip is permitted. The rep counts when the athlete's knees rise above the hips. 

4 Rounds For Time: 

10 Deadlifts

8 Hang power cleans

6 Shoulder to overhead

4 Back Squats

*Synchronised

RXD                   

60/40kgs             

6MIN TIME CAP 

Notes- All movements to be synchronised 

Standards:

Deadlift- The barbell starts on the ground. The rep is counted when the athlete's hips and knees reach full extension and their head and shoulders are behind the bar. 

Hang power cleans- Athletes must stand the bar up first then lowering the bar to the hang position and power clean the bar reaching full extension of the hips and knees, with elbows in front of the bar at the top of the movement. 

STOH- Athletes can perform either, strict press, push press or push jerk. Bar must start in the front rack position and finish with arms locked out and barbell over the centre of the body when viewed from the side. 

Back squat- Athletes must start standing up with the barbell in the back rack position. The athlete then must squat to a depth that hips are below the knee and then standing back up reaching full extension of the hips and knees.

4 Rounds For Time: 

10 Deadlifts

8 Hang power cleans

6 Shoulder to overhead

4 Back Squats

*Synchronised

SCALED

40/25kgs

6MIN TIME CAP 

Notes- All movements to be synchronised 

Standards:

Deadlift- The barbell starts on the ground. The rep is counted when the athlete's hips and knees reach full extension and their head and shoulders are behind the bar. 

Hang power cleans- Athletes must stand the bar up first then lowering the bar to the hang position and power clean the bar reaching full extension of the hips and knees, with elbows in front of the bar at the top of the movement. 

STOH- Athletes can perform either, strict press, push press or push jerk. Bar must start in the front rack position and finish with arms locked out and barbell over the centre of the body when viewed from the side. 

Back squat- Athletes must start standing up with the barbell in the back rack position. The athlete then must squat to a depth that hips are below the knee and then standing back up reaching full extension of the hips and knees.

6MINS to Find a 1RM

Barbell Complex

1 Deadlift

1 Hang power clean

1 STOH

Score is the total combined weight lifted successfully.

Total weight of:
RXD - 145kg Male Teams and 110kg Female Teams Available
Scaled - 145kg Male Teams and 70kg Female Teams Available

5kg increments!

Notes- Hands must remain on the bar the entire time, no reset. Must use one bar only and can only use the weights supplied. You may strip the second bar to use the weights. 

Standards: See above

RXD

For Time:

6 Alternating Rounds

8 Burpee Box Jump Overs 24/20”

16 Alternating Dumbbell Snatches 22.5/15kgs 

32 DU’s

10MIN TIME CAP

Score is Time.

Standards:

Burpee Box Jump Over- Athlete to start facing one side of the box, touching chest and thighs to the ground and finishing by jumping onto the box with two feet and over. Two foot take over is required and both feet must make contact with the top of the box. Stepping is not allowed.

DB Snatch - x1 DB, both heads of DB to touch the ground and move to overhead in one movement, change hands at any time after lockout.

Double Unders - rope to pass under feet twice

SCALED

For Time:

6 Alternating Rounds

8 Burpee Box Step Overs 24/20”

16 ALT DB Snatches 15/10kgs 

32 Single Skips

10MIN TIME CAP

Score is rounds and reps. 

Standards:

Burpee Box Step Over- Athlete to start facing one side of the box, touching chest and thighs to the ground and finishing by stepping onto the box with two feet and stepping off the other side. Both feet must make contact with the top of the box.

DB Snatch - x1 DB, both heads of DB to touch the ground and move to overhead in one movement, change hands at any time after lockout.

Single Skip - rope to pass under feet once.

For Time:

9-7-5

Suitcase Hold Reverse Lunges

Thrusters

Devils Press

*Synchronised 

7MIN TIME CAP

RXD

Double Dumbbell 22.5/15kgs 

Standards-

Reverse Lunges- Hold dumbbells at your sides. One leg at a time steps back, lowering the torso until the knee touches the ground. Forward shin to remain vertical. Complete the rep at full kip and knee extension.

Thrusters- First rep can be a squat clean when dumbbells are taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep counts when the dumbbell is locked out overhead, with hips, knees and arms fully extended.

Devils Press- Chest and thighs to touch the ground at the bottom of the burpee between the dumbbells. Dumbbells must move in a continuous motion overhead and rep is complete when both dumbbells are overhead with elbows, hips and knees locked out over the centre plane of the body. No crossover of the dumbbells.

For Time:

9-7-5

Suitcase Hold Reverse Lunges

Thrusters

Devils Press

*Synchronised 

7MIN TIME CAP

SCALED

Double Dumbbell 15/10kgs

Standards-

Reverse Lunges- Hold dumbbells at your sides. One leg at a time steps back, lowering the torso until the knee touches the ground. Forward shin to remain vertical. Complete the rep at full kip and knee extension.

Thrusters- First rep can be a squat clean when dumbbells are taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep counts when the dumbbell is locked out overhead, with hips, knees and arms fully extended.

Devils Press- Chest and thighs to touch the ground at the bottom of the burpee between the dumbbells. Dumbbells must move in a continuous motion overhead and rep is complete when both dumbbells are overhead with elbows, hips and knees locked out over the centre plane of the body. No crossover of the dumbbells.