Gulf Coast Games 2022

800/600 M Assault Air Runner 

+ 

30 Overhead Squats @ 185/125# 

10 Legless Rope Climbs 

30 Clean and Jerks @ 185/125# 

AMRAP 10

RX: 

40/30 Calorie Row + Ski 

35 Synchro Toes to Bar 

30/20 Calorie Row + Ski 

25 Synchro Toes to Bar 

200' Handstand Walk 

Intermediate and Scaled (see details below for each division): 

40/30 Calorie Row + Ski 

35 Synchro Hanging Knee Raises  

30/20 Calorie Row + Ski 

25 Synchro Hanging Knee Raises 

20 Wall Walks 

For this workout both athletes may start on their respective machine. At 3-2-1-GO both athletes will begin on 40/30 calories on their machine. Athletes can switch in any manner they'd like until 40/30 calories are completed on BOTH machines. Once 40/30 calories are completed on both machines, athletes will move to the pull up rig and complete either synchronized toes to bar (RX), synchronized hanging knee raises above the collarbone (Intermediate), or synchronized hanging knee raises above the hip crease (Scaled). The synchronization occurs at the top of the movement. RX both athletes toes must touch the bar at the same time. Intermediate both athletes knees must be above the collarbone at the same time. Scaled both athletes knees must be above the hip crease at the same time. Once 35 synchro reps have been completed the athletes will move back onto their machines and complete 30/20 calories on BOTH machines in the same manner as the workout began. Once the given calories are completed on both machines the athletes will move back to the pull up rig to complete 25 synchronized toes to bar or hanging knees raises. After that the athletes will begin on 200' handstand walks (RX) or 20 wall walks (Intermediate and Scaled). The handstand walks must be done in 20' unbroken sections, and each section counts as 1 rep. The handstand walks can be split up any way. Intermediate wall walks will begin with the athletes chest and thighs on the ground, feet against the bottom of the wall, and hands touching a 55" (F) or 60" (M) tape line. Both feet must be elevated on the wall before an athlete may move their hands. The athlete will then walk their hands back to a 12" tape line (from the wall), and then fully back down to their chest and thighs on the ground and hands touching the 55"/60" tape lines to complete a rep. Scaled wall walks will begin (F & M) with the athletes athletes chest and thighs on the ground, feet against the bottom of the wall, and hands fully in front of a 48" tape line (from the wall). Both feet must be elevated on the wall before an athlete may move their hands. The athlete will then walk their hands back to fully behind the 48" tape line, and then fully back down to their chest and thighs on the ground and hands in front of the 48" tape line to complete a rep. 

On a 6:00 running clock - 

Athlete 1 will complete, for max reps 

1:00 Box Jump Overs @ 24/20" 

1:00 Double DB Box Step Overs @ 50/35#s 24/20" 

1:00 Echo Bike Calories 

At the end of minute 3, Athlete 2 will then complete the exact same work. 

Score is total combined completed reps from both athletes on the first two movements + the TOTAL calorie count on the bike at the end of 6:00. 

For this workout both athletes will start standing in front of their bike. At 3-2-1-GO Athlete 1 will move to the box and begin box jump overs (RX and Intermediate). Both feet DO NOT have to touch the top of the box, however, BOTH FEET must touch the ground on the other side of the box to complete a rep. Scaled may step over (without weight in place of the jump overs), and both feet DO NOT have to touch the top of the box but must both touch the ground on the other side of the box to complete a rep. At the 1:00 mark the athlete will then move onto the step overs. The DBs must be held by the side in a double suitcase hold on the step overs, and BOTH FEET do have to touch the top of the box (RX and Intermediate). Intermediate will use 35/20# DBs in each hand. Scaled will use a single 35/20# DB and may hold it any way. At the 2:00 mark the athlete will then move onto the bike and complete as many calories as possible in the final minute. Once the first athlete advances onto the bike, Athlete 2 may go and stand beside their box. At the 3:00 mark Athlete 1 is done and Athlete 2 will begin the exact same work. 

9:00 for both teammates to find a 1 Rep Max Snatch. 

Details on competition day.

RX: 

27-18-9

Thrusters @ 135/95# 

Synchro Bar Facing Burpees 

Bar Muscle Ups 

Intermediate: 

27-18-9

Thrusters @ 95/65# 

Synchro Bar Facing Burpees 

Pull Ups 

Scaled: 

27-18-9

Thrusters @ 65/45# 

Bar Facing Burpees 

Ring Rows 

For this workout both athletes will start to the left hand side of their barbell. At 3-2-1-GO one athlete will move to the barbell and begin the thrusters. Athletes can switch as often as they'd like and do not need to tag on the thrusters. Once the thrusters are complete athletes will begin on their bar facing burpees. For RX and Intermediate, athletes will perform synchronized bar facing burpees, with both athletes jumping over the barbell inside of the plates. The synchronization takes place at the bottom of each rep, with both athletes' chest on the ground at the same time. For Scaled, athletes will perform individual bar facing burpees and may switch as often as they'd like. A two-foot take off is not required for any division. RX will perform bar muscle ups, Intermediate will perform pull ups, and Scaled will perform ring rows. For Intermediate any pull up variation is ok as long as the arms are fully extended at the bottom and the chin is clearly over the bar at the top of each rep. For Scaled the top of the rings will be set at 48" from the floor, and there will be a tape line measured where the athlete's feet must be past to complete a rep (4" from the rings for women and 12" from the rings for men). The arms must be fully extended at the bottom and the chest must clearly touch the rings at the top of each rep. For the gymnastics portions of this workout a TAG IS REQUIRED. The non-working athlete must remain to the left-hand side of their barbell where the workout began and cannot switch until they're tagged. There is a 9:00 cap for this workout for all divisions.