IUA SummerGames

12 min AMRAP
Start with:

Round 1:

6 Synchro Box Jump Overs (24/20")
2 Dumbbell Thrusters @ 1x22.5/15kg
2 Dumbbell Ground to Overhead @ 1x22.5/15kg
2 Toes-to-Bar
Workout Flow:

Increase reps of Thrusters, Ground to Overhead, and Toes-to-Bar by 2 each round.

Round 2 = 4 reps
Round 3 = 6 reps
etc.

Box Jump Overs remain 6 reps each round.
After completing round 5 (i.e. when you’re about to perform 12 reps), switch to 2 dumbbells for both Thrusters and G2OH (2x22.5kg / 2x15kg).

Movement Standards & Judging Notes:
Synchro Box Jump Overs:

Athletes must jump over the box and land on the opposite side.
No requirement for full hip extension on top.
Synchronization is achieved when both athletes are on the ground on the opposite side before the next rep begins.
Step-down is mandatory (no rebounding).

Dumbbell Thrusters:

Begin with the dumbbells in the front rack.
Full squat: hips below the knees.
Finish with both dumbbells overhead – full lockout of arms, hips, and knees.
Use 1 dumbbell until round 6, then 2 dumbbells.

Dumbbell Ground to Overhead (G2OH):

Each rep starts with the dumbbell(s) touching the ground.
Any method allowed to bring the dumbbell(s) to full lockout overhead (e.g., snatch or clean & jerk).
Use 1 dumbbell until round 6, then 2 dumbbells.

Toes-to-Bar:

Both feet must contact the bar simultaneously between the hands.
Each rep starts from a hanging position with feet behind the bar.

For Time (TC 20 min)
Team of 2

Start and finish behind the start line

For Time:

10 Synchro Burpees Over Rower
600 m Run 
600 m Row 
15 Synchro Burpees Over Rower
800 m Run 
800 m Row 
20 Synchro Burpees Over Rower
1000 m Run 
1000 m Row 
25 Synchro Burpees Over Rower

Workout Flow:
Teams begin behind the start line.
On “3, 2, 1, go,” they move to the first burpees.
All running is on the Assault Runner, and all rowing on a Concept2 Rower.
After the final 25 burpees, both athletes must return behind the start line to stop the clock.

Movement Standards:

Synchro Burpees Over Rower:
Athletes are positioned laterally to the rower.
Each rep starts with chest and thighs touching the ground.
Synchro is achieved when both athletes' chests touch the ground at the same time.
Athletes may step or jump over the rower – they do not need to cross at the same time.
Both athletes must pass directly over the rower on each rep – crossing behind it is not allowed.
Step-down is allowed. 

Run (Assault Runner):
Running is performed on an Assault Runner.
Only one athlete may run at a time.
All distances may be shared freely between partners.
Athlete must step off completely before the partner takes over.

Row (Concept2):
Rowing is performed on a Concept2 Rower.
Only one athlete may row at a time.
All distances may be shared freely between partners.
Monitor must display total distance before moving on.

PHASE 1 – 2 Rounds For Time
30 Synchro Wall Balls (20/14 lbs)
12 Bar Muscle-Ups
(Masters: 20 Pull-Ups instead)
✅ CUT: The first 3 teams to return behind the start line advance
🚫 Bottom 2 teams are eliminated

➡️ Placement for eliminated teams is based on how far they progressed at the time the top 3 teams crossed the start line

PHASE 2 – 100 m Sled Push
RX weight: 160 kg
Masters weight: 140 kg
✅ CUT: The first 2 teams to fully cross the marked line in front of the SkiErg zone advance
🚫 Last team is eliminated

➡️ Placement for eliminated team is based on total sled distance completed when both advancing teams reach the SkiErg

PHASE 3 – FINAL SHOWDOWN
1000 m SkiErg – For Time

Distance may be split as desired
Both athletes must switch at least once
🏆 Winner = First team to complete 1000 m SkiErg

MOVEMENT STANDARDS & FLOW
Wall Balls (Phase 1):
Must be synchronized – the ball must hit the target at the same time for both athletes
Use 20/14 lbs to appropriate target height
Both athletes must complete 2 full rounds before returning behind the start line

Bar Muscle-Ups / Pull-Ups – With Tag System:
Only one athlete may work at a time on the pull-up bar
Partner must wait behind the wall walk line until they are tagged in
Athletes must physically tag their partner behind the wall walk line to switch
After completing the final Bar Muscle-Up (or Pull-Up):

The working athlete must run back and tag their partner behind the wall walk line
Only after tagging may they both cross the start/finish line together to complete the phase
Masters teams perform 20 Pull-Ups per round instead of 12 Bar Muscle-Ups

Sled Push (Phase 2):
Course is divided into 10 m sections
Minimum push before switching: 20 m
Each athlete must complete at least 20 m
Remaining distance can be split freely
Once 100 m is completed, the team runs toward the SkiErg zone
Transition Rule to Phase 3:
➡️ The first 2 teams to cross the marked line in front of the SkiErg zone advance

SkiErg (Phase 3):
1000 m total
Work can be shared freely
Each athlete must ski at least once

General Rules & Flow:
All phases begin behind the start line
Athletes must step across or tag the line to confirm transitions
There are no time caps between phases – cuts are based on finish order
Judges must confirm all reps before athletes may advance
Teams that do not advance must leave the floor immediately
Placement for eliminated teams is determined by how far they progressed when the cut-off occurred
Masters standards apply only to teams in the Master division

For Time (6 Minute Time Cap)
You Go, I Go Format:

Man completes:

35 Calories on the Echo Bike
4 Wall Walks (or scaled option)
Once the man finishes and returns behind the start line, the woman begins:

25 Calories on the Echo Bike
4 Wall Walks (or scaled option)
The workout ends when the woman finishes her final wall walk (or scaled rep) and crosses back behind the start line.

Flow & Floor Standards:
Both athletes start behind the designated start line
On “3-2-1-Go,” the man begins his round
After completing both movements, he must return behind the start line
Only then may the woman begin her round
The clock stops when the woman finishes all her reps and returns behind the start line

Movement Standards
Echo Bike:
Calories must be completed as displayed on the monitor
Hands must stay on handles and feet on pedals until the required calories (35/25) are reached
Athlete may not leave the bike before the monitor hits the target

Wall Walks – RX Standard:
Each rep begins with the athlete lying flat on the ground – chest, thighs, and feet in contact with the floor.

Start Hand Position:

Men: Both hands must start clearly in front of the starting tape line
Women: Both hands must start with at least one finger in contact with the starting tape line
Movement Initiation:

Hands may not move until both feet are on the wall
Walk Phase:

Athlete walks feet up the wall and moves hands back until both hands touch the end tape line (25 cm from the wall)
Only one finger per hand is required to make contact
Return Phase:

Feet must remain on the wall until hands return to the start position

Men: Both hands in front of the start line
Women: At least one finger on the start line
Rep is complete when the athlete lies flat again with chest, thighs, and feet on the floor
✅ 4 reps per athlete

Scaled Option – Half Wall Walks:
Same rules as RX, except the end tape line is 70 cm from the wall
Athlete must touch the end line with at least one finger from each hand
All other standards apply
✅ 2 scaled reps = 1 RX rep
✅ Athletes choosing the scaled option must complete 8 reps instead of 4
✅ Mixed scaling allowed

Example: 1 RX + 6 scaled = complete (since 1 RX = 2 scaled)

Rules & Notes:
Only one athlete works at a time
Partner may assist in resetting the bike monitor or adjusting the seat while the other performs wall walks
The resting partner must be behind the start line and ready before switching
If the partner is not in position, they must return to the start line before beginning
No forward movement or “hovering” is allowed until the switch is clearly made behind the line
Final time is recorded when the female athlete finishes all reps and crosses back behind the start line

Workout Description:
Each athlete will have three attempts to complete the heaviest possible clean and jerk complex.

The Complex:
Clean + Hang Clean + Shoulder-to-Overhead (S2OH)

Woman
| Attempt | Minute |   Weight (kg) |      Good Lift (✔️/✖️) |

1             | ______|______________ | ☐ ✔️ ☐ ✖️ |

2            | ______|______________ | ☐ ✔️ ☐ ✖️ |

3            | ______|______________ | ☐ ✔️ ☐ ✖️ |

Man
| Attempt | Minute |   Weight (kg) |      Good Lift (✔️/✖️) |

1             | ______|______________ | ☐ ✔️ ☐ ✖️ |

2            | ______|______________ | ☐ ✔️ ☐ ✖️ |

3            | ______|______________ | ☐ ✔️ ☐ ✖️ |

Must be completed unbroken
The bar may not touch the floor between movements
Power or squat versions allowed for both cleans
Any overhead movement is allowed (strict, push press, push jerk, split jerk)

Workout Format – 12 Minute EMOM (One Athlete Lifts at a Time):
This workout runs as a continuous 12-minute EMOM, with athletes lifting every other minute:

Minutes 1, 3, 5 – Women lift
Minutes 7, 9, 11 – Men lift
Minutes 2, 4, 6, 8, 10, 12 – Rest and change weights
Each athlete has:
✅ 3 total lift attempts
✅ 1 lift attempt every 2 minutes
✅ Teammates may assist with loading weights during rest minutes

Athletes must be ready when their lifting minute begins. No extra time will be given for bar loading delays.

Floor Flow and Lanes:
Athletes are divided into two waves:

Wave 1 (Lanes 1–3) lifts on odd-numbered minutes (1, 3, 5 for women / 7, 9, 11 for men)
Wave 2 (Lanes 4–6 or 7) lifts on even-numbered minutes (2, 4, 6 for women / 8, 10, 12 for men)
This allows half the group to lift while the other half rests and changes weights.

Movement Standards:

Clean:
Barbell moves from ground to front rack
Power or squat is allowed
Must be controlled and unbroken into hang clean

Hang Clean:
Begins from the hang (above knees)
Ends in front rack position
No dropping the bar between clean and hang clean

Shoulder-to-Overhead:
Any movement is allowed (push press, push jerk, split jerk)
Arms, hips, knees fully extended, feet in line at the top

Scoring:
Score = Heaviest successfully completed complex
Only successful and unbroken lifts count
Missed lifts do not eliminate the athlete; they may try again on the next round