South Wars 2024

DT Gone Bad is a 15-minute AMRAP.

The workout begins with athletes standing behind the line. At the sound of the beep, all 4 athletes will complete a buy in of 30 synchro burpees to the line.
 
Once completed, male 1 and female 1 will complete 1 round of synchro DT. Followed by, male 2 and female 2 then completing the next round (1) of synchro DT.
 
Male 1 & female 1 must continue to alternate in the same format with male 2 & female 2 until the 15-minute time cap.
 
Your score will be for total reps.
 
DT is:
12/9/6
Deadlift
Hang power clean
Push jerks
 
Barbell weight 70/47 (intermediate 50/35).
 
Notes:
*Synchro for the burpee is credited when the chest of all 4 athletes hits the ground together at the bottom of the burpee
*Synchro for the deadlift is at the top – both athletes must meet locked out at the top of the deadlift together
*Synchro for the hang power clean is at the front rack – both athletes must meet locked out at the top of the hang power clean in the front rack position together
*Synchro for the push jerk is at full extension – both athletes must meet locked out at the top of the push jerk in the overhead position together
*Athlete pair not working must be standing behind the line

Olympic total is for max load.

Starting with an empty barbell, both female athletes will share 6 minutes to build to a max Snatch.

At the 6 minute mark, starting with an empty barbell, both male athletes will share 6 minutes to build to a max Clean & Jerk.

As long as the barbell has been lifted off the ground before the 6 minute time cap, the athlete may continue their lift. 

The total time for the event is 12 minutes. This event is scored for a combined total load across all 4 athlete lifts.

Notes:
*Athletes may attempt as many lifts as they would like within their specified 6-minute time frame.
*Power or full squat is permitted for both the Snatch and Clean & Jerk.
*Both a male and female barbell will be provided.
*Athletes not completing the workout must be standing behind the line.
*Opposite sex pair not participating in the 6 minutes, may not assist the athlete pair in loading/unloading the barbell.

Ride or Die is 8 rounds for time.
 
The workout will begin with male 1 and female 1 standing behind the line. At the sound of the beep, male 1 will bike erg 1000 metres while female 1 will row 450 metres. Male 2 and female 2 will start standing behind the sandbags, both athletes will sandbag bear hug hold until both athletes’ metres are complete.
 
Round 2 will begin with male 2 and female 2 completing the same sequence. Once the first two rounds are complete, round 3 will begin with male 1 rowing 500 meters and female 1 completing 900 metres on the bike erg. Round 4 will complete the same sequence.
 
This format will continue until 8 total rounds are complete.
 
Time cap is 17 minutes.

Sandbag weight 68/45 (intermediate 45/35)

Notes:
*The athlete pair not completing the erg metres must be holding the sandbags.
*If either of the athletes drop the sandbag, the athlete pair on the rower/bike must stop until the sandbag(s) has been picked up again.
*Both athletes must remain seated until both athletes have completed their metres on their machine.
*If you do not finish the workout, your score will be the total metres reached on the machine(s).
*Note: total metres for incomplete workouts will be recorded as rolling meters on the machine(s).
*Judges reset the machines each round.

Solo Sprints is 4 seperate workouts for total time.

This will include 4 individual workouts for time, each with a time cap of 4 minutes. There will be a 20 second rest allocated between events. Each athlete will pick 1 workout to complete (athletes cannot complete more than 1 workout).
 
This workout will be the combined total time scored of all 4 workouts.
 
The workout(s) will begin with the athlete standing behind the line. At the sound of the beep, the athlete will complete one of the below options for time:
 
Solo Sprint 1
·       10 DB deadlifts
·       10 toes to rings
·       7 calories echo bike
·       15 DB deadlifts
·       15 toes to rings
·       7 calorie echo bike
·       20 DB deadlifts
·       20 toes to rings
 
Solo Sprint 2
·       12 toes to bar
·       12 hang squat cleans
·       9 toes to bar
·       9 hang squat cleans
·       6 toes to bar
·       6 hang squat cleans
·       15 calorie echo bike
 
Solo Sprint 3
·       30 DB front squats
·       15 calorie echo bike
·       15 bar muscle ups (intermediate 30 toes to rings)
 
Solo Sprint 4
·       20 calorie echo bike
·       30 stationary reverse lunges (farmers carry)
·       10 ring muscle ups (intermediate 20 toes to bar)
 
Dumbbell weight 22.5/15 (intermediate 15/10).
 
Notes:
*Athletes not completing the workout must be standing behind the line.
*Only 1x head of the DB’s must hit the ground on the DB deadlifts.
*Athlete must be holding the DB in the front rack with 4 fingers around the DB handle for the DB front squats.

The Devils Ladder is a 12 mimute AMRAP.

An ascending ladder of synchro chest to bar pull ups and synchro thrusters. The workout will being with male 1 & female 1 standing behind the line. Male 1 and female 1 will start with 3 synchro chest to bar pull ups followed by 5 synchro thrusters. Male 2 & female 2 will then complete the next set of 6 synchro chest to bar pull ups and 10 synchro thrusters.
 
Chest to bar pull ups will continue to increase by 3 reps each set, thrusters will increase by 5 reps each set. Male 1 & female 1 must continue to alternate in the same format with male 2 & female 2.
 
This rep scheme will continue for a total of 12 minutes.
 
Your score will be for total reps.
 
Thruster weight 45/30 (intermediate 30/25).
Chest to bar pull ups (intermediate pull ups).

Notes:
*Synchro is credited at the top of the pull up:
    RX, chest must touch the bar together
    Intermediate, chin must meet over the bar together

*Synchro is credited at the top of the thruster:
    Athletes must show full lock overhead out at the top of the thruster together