Every :90 seconds for 12 min

RX:

• 15/12 Calories Assault Bike

• Max Ground to Over Head 115/75

Scaled:

• 12/8 calories Assault Bike

• Max Plate Ground to Over Head 45/25

Each athlete will work through two 1:30-minute clocks. Athlete 1 begins by completing the required calories on an assault bike and with the remaining time left, performing as many reps as possible of ground to overhead. Immediately at the 1:30-minute mark, Athlete 2 begins the required calories. This process will continue for Athletes 3 and 4, and repeat for all Athletes.

All athletes will start off the bike. After an athlete completes the assault bike and moves onto the ground to overhead the next athlete may adjust the bike height for themselves.

Athlete                 Round 1                Round 2
1                             0:00-1:30             6:00-7:30
2                            1:30-3:00             7:30-9:00
3                            3:00-4:30            9:00-10:30
4                            4:30-6:00            10:30-12:00

Score = Total team reps (ground to overhead)

For time: 18 min cap, M/M pair (3 rounds) and F/F (3 rounds)

RX:

• 48 wall balls (20/14)

• 36 toes-to-bar

• 24 shoulder-to-overhead (115/75)

• 12 overhead lunge (115/75)

Scaled:

• 48 wall balls (14/10)

• 36 knees-to-90

• 24 double dumbbell shoulder-to-overhead (35s/25s)

• 12 double dumbbell front rack lunge (35s/25s)

Teams will break into same sex pairs to complete 6 rounds, 3 rounds each pair, with an 18-minute time cap. Teams determine the order in which the rounds will be completed. All movements are share the load and must be completed in the order written, completing the prior movement before beginning the next movement. There must be a hand tag between all athlete-to-athlete changes, as well as, pair-to-pair changes.

If the 6 rounds are not completed within the time cap, remaining reps will be added to the team’s time.

Score = Total time

12 min AMRAP:

RX:

• 40 devils press (50s/35s)

• 40 chest-to-bar

• 40 double dumbbell thruster (50s/35s)

• 40 chest-to-bar

Scaled:

• 40 single arm devils press (35s/25s)

• 40 ring row

• 40 single arm thruster (35s/25s)

• 40 ring row

Two events are happening simultaneously during the 12-minutes, the AMRAP and max calorie row. For event 3 (AMRAP) only one person works at a time and teams can share the load between athletes, excluding the rowing athlete and event 4 (max cal row). At the start of the clock the teams will begin with 40 devils press and cannot move onto the chest-to-bar/ring row until all devils press are completed, and so on throughout the AMRAP. There must be a hand tag between all athlete-to-athlete changes for the AMRAP.

Score = Total reps

12 min max calorie row:

Row (both divisions):

• Rotate athletes every minute on the minute – A1, A2, A3, A4

Two events are happening simultaneously during the 12-minutes, the AMRAP and max calorie row. Event 3 (AMRAP) and event 4 (max cal row) each athlete will row 1-minute each, in order A1-A2-A3-A4, 3 separate times for max calories amongst the team. Teams determine the order of athletes’ row but must stick to that order throughout the workout.

Scores = Max calories

Using a 12-minute EMOM clock, one athlete works during the minute, each athlete will have 3 one-minute time durations to establish a 2-rep max bench press.

• Weight can be added or taken off the 45# bar anytime.

• Athletes must declare to the judge the weight they are attempting to lift prior to the bench press.

• If the bar is off the rack before the next minute begins, the athlete may complete their lift.

• Athletes may be spotted by a teammate but if the bar is touched in any way by the spotter prior to the judge confirming a good rep, the rep is no good.

Score = Total pounds of heaviest weight lifted by each athlete

For time, M/F pair A then M/F pair B:

RX

• 6 partner shuttle run, down and back (approx. 468 ft.)

• 1 farmer carry, down and back (115/75, per hand; approx. 156 ft.)

• 12 partner wall walk + handstand hold

Scaled

• 6 partner shuttle run, down and back (approx. 468 ft.)

• 1 farmer carry, down and back (70/53, per hand; approx. 156 ft.)

• 12 partner wall walk + plank hold

M/F pair A begins the chipper in its entirety, immediately followed by M/F pair B. The pair shuttle run together, 6 times down and back, one length is approximately 78 ft. After both athletes complete the shuttle run each athlete farmer carries their equipment 1 time down and back. After both athletes complete the carry, the pair complete 12 wall walks. While one partner is working the other partner holds a handstand/plank. M/F pair B begin the chipper immediately following pair A.

The turf floater does not have a designated heat time, each team will sign-up for a time slot during the check-in process on competition day.

Score = Total time

Raise any amount of money and you earn reps (points) for your team before competition day. The money your team raises for your specific charity is in addition to any money won from the prize pool.