Rx

For Time - 12 Minute Cap

3 Rounds:

• 25 Heavy Rope Double Unders

• 10 Sandbag Squats (60/40kg)

• 25 Wall Balls

• 10m Handstand Walk

• 25/20 Cal Assault Bike

Scaled

For Time - 12 Minute Cap

3 Rounds:

• 30 Heavy Rope Single Unders

• 10 Sandbag Squats (40/30kg)

• 25 Wall Balls

• 20m Sandbag Lunge

• 15/12 Cal Assault Bike

• Athletes can split the work as needed.

Rx

Heavy Rope Double Unders:

• The rope must pass under the feet twice per jump.

• Both jumps must be completed before the feet touch the ground.

• Athletes must maintain control and rhythm throughout the movement.

Sandbag Cleans (60/40kg):

• Start with the sandbag on the ground between the feet.

• Pull the sandbag to the shoulders, bringing the elbows underneath.

• Show control at lockout

• Control the descent of the sandbag back to the ground.

• Each repetition requires the sandbag to go from ground to shoulders.

Wall Balls:

• Start with wall ball at chest height.

• Perform a full-depth squat.

• Explosively extend the hips and knees to throw the ball towards the target.

• The ball must make contact with the target above the designated height line.

• Catch the ball on the rebound and immediately descend into the next squat.

• Each repetition involves a full squat and throw to the target.

Handstand Walk:

• Start in a handstand position with hands on the ground and feet in contact with the wall.

• Walk with hands while maintaining balance to cover the prescribed distance.

• Athletes must walk with control and without falling.

• If an athlete falls, they must return to the point of the fall and continue from there.

• Each completed 10 meters counts as one repetition.

Assault Bike (25/20 Calories):

• Adjust the bike to the prescribed resistance level.

• Pedal with maximum effort to reach the required number of calories.

• Athletes must pedal until the monitor displays the designated calorie count.

• Each completed set of calories counts as one repetition.

Scaled

Heavy Rope Single Unders:

• The rope must pass under the feet once per jump.

• Athletes must maintain control and rhythm throughout the movement.

Sandbag Cleans (40/30kg):

• Follow the same standards as prescribed sandbag cleans but with reduced weight.

Sandbag Lunge (20m):

• Athlete holds the sandbag on their shoulders or in front of their body.

• Perform walking lunges, ensuring the knee of the trailing leg touches the ground.

• Athletes must cover the designated distance while holding the sandbag.

Assault Bike (15/12 Calories):

• Follow the same standards as prescribed assault bike but with reduced calorie count.

Part A: 0 - 5 Minutes

Complete as many rounds as possible in a "You Go, I Go" format.

• Movements:

  • 3 Clean and Jerks

  • 3 Bar Facing Burpees

• Weights:

  • Rx : 70/50kg

  • Scaled: 50/35kg

    Rest: 5 - 7 Minutes

    Part A Score: Total Reps (sum of completed rounds and repetitions)

1. Clean and Jerks:

   • Start with the barbell on the ground.

   • Perform a clean, bringing the barbell from the ground to the shoulders, with the elbows in front of the bar and the hips fully extended.

   • From the rack position, perform a jerk, driving the barbell overhead until arms are fully extended and locked out overhead, with the feet coming together.

   • Lower the barbell back to the ground under control to complete one repetition.

   • Each repetition consists of one clean and one jerk.

2. Bar Facing Burpees:

   • Start standing facing the barbell.

   • Perform a burpee by dropping to the ground, chest and thighs making contact with the ground, then jumping or stepping feet back to a plank position.

   • Perform a push-up (optional) and then jump or step feet back up towards the barbell.

   • Jump over the barbell with both feet, ensuring full extension of the hips and knees at the top of the jump.

   • Each time you jump over the bar counts as one repetition.

Part B: 7 - 15 Minutes

Lift the maximum combined weight in cleans.

• Athlete A: Lifts from 7 to 11 minutes.

• Athlete B: Lifts from 11 to 15 minutes.

• Allowed Movement: Athletes can perform either squat or power cleans.

• Scoring: Total weight lifted in kilograms.

RX:

• 10 Minute AMRAP (As Many Rounds As Possible)

• Partner 1: Max cal Ski erg

• Partner 2: Work through the following:

  • 3 Wall walks

  • 6 Alternating DB Snatch (30/22.5kg)

  • 9 Box jump overs

  • 12 Toes to bar

• Partners can switch whenever they like.

• Score is Total calories on Ski erg plus total reps completed in the AMRAP.

Scaled:

• 10 Minute AMRAP

• Partner 1: Max cal Ski erg

• Partner 2: Work through the following:

  • 3 Partial Wall walks

  • 6 Alternating DB Snatch (22.5/15kg)

  • 9 Box jump overs or step overs

  • 12 Hanging Knee Raises

• Partners can switch whenever they like.

• Score is Total calories on Ski erg plus total reps completed in the AMRAP.

1. Wall Walks:

   • Start in a prone position (face down) with hands on the ground, arms fully extended, and feet together.

   • Keeping legs straight, walk your feet up the wall while simultaneously walking your hands towards the wall.

   • Continue walking until your body is in a fully inverted position with your chest facing the wall, arms extended, and body forming a straight line from hands to toes.

   • Feet must remain in contact with the wall throughout the movement.

   • Once in the fully inverted position, reverse the movement by walking your hands away from the wall and walking your feet back down to the starting position.

   • Each repetition consists of completing the movement from prone position to fully inverted and back to prone position.

2. Alternating Dumbbell Snatch (30/22.5kg):

   • Start with a dumbbell on the ground between your feet.

   • With one hand, grip the dumbbell handle and stand tall with your chest up and back straight.

   • Lower your hips and bend your knees, keeping your weight on your heels.

   • Without resting your hand on your thigh for support, Explosively extend your hips, knees, and ankles, driving the dumbbell overhead in one smooth motion.

   • The dumbbell must come to full lockout overhead with the arm fully extended, and the athlete must stand up straight with hips and knees fully extended.

   • Lower the dumbbell back to the ground under control, then switch hands and repeat the movement with the opposite hand.

   • Each repetition involves one snatch with each arm, alternating between them.

3. Box Jump Overs:

   • Start facing a box or platform with both feet flat on the ground.

   • Jump onto the box or platform with both feet, fully extending hips and knees at the top of the jump.

   • Clear the box or platform entirely, ensuring both feet touch the top.

   • Upon landing on the other side, you can either jump down or step down, whichever is preferred.

   • You don't need to open your hips fully while on top of the box, but you must jump completely over it.

   • Each jump over the box counts as one repetition.

4. Toes to Bar:

   • Hang from a pull-up bar with arms fully extended and feet off the ground, maintaining an active shoulder position.

   • Engage your core and pull your toes up towards the bar.

   • Feet must make contact with the bar simultaneously between the hands, ensuring both feet pass behind the vertical plane of the bar.

   • Lower your legs back down under control to the starting position, ensuring arms remain fully extended.

   • Each repetition involves bringing both toes to touch the bar at the same time.

Rx:

For Time - 10 min cap

• 25 Front Squats (60/42.5kg)

• 25 Pull-ups

• 15 Snatches (60/42.5kg)

• 15 Chest to Bar Pull-ups

• 10 Thrusters (60/42.5kg)

• 10/7 Bar Muscle-ups

• 15 Snatches (60/42.5kg)

• 15 Chest to Bar Pull-ups

• 25 Front Squats (60/42.5kg)

• 25 Pull-ups

  One athlete must be holding the barbell whilst the other athlete works.

Scaled:

For Time - 10 min cap

• 25 Front Squats (42.5/30kg)

• 25 Burpee to Rig

• 15 Snatches (42.5/30kg)

• 15 Shuttle Runs

• 10 Thrusters (42.5/30kg)

• 10 Pull-ups

• 15 Snatches (42.5/30kg)

• 15 Shuttle Runs

• 25 Front Squats (42.5/30kg)

• 25 Burpee to Rig

  One athlete must be holding the barbell whilst the other athlete works.

Rx:

1. Front Squats (60/42.5kg):

   • The barbell starts from the ground.

   • Athlete cleans the barbell to the front rack position.

   • Hip crease must pass below the top of the knee at the bottom of the squat.

   • Hips and knees must fully extend at the top of the movement.

2. Pull-ups:

   • Athlete starts hanging from the pull-up bar with arms fully extended.

   • Chin must clearly break the horizontal plane of the bar at the top of the movement.

   • Arms must return to a fully extended position at the bottom of the movement.

3. Snatches (60/42.5kg):

   • The barbell starts from the ground.

   • Athlete lifts the barbell overhead in one fluid motion.

   • Hips, knees, and arms must fully extend with the barbell locked out overhead.

   • Barbell must be received in a squat/power position.

   • Athlete stands to full extension with the barbell overhead to complete the rep.

4. Chest to Bar Pull-ups:

   • Same as pull-ups, but chest must make contact with the bar at the top of the movement.

5. Thrusters (60/42.5kg):

   • The barbell starts from the ground.

   • Athlete cleans the barbell to the front rack position.

   • Athlete performs a front squat, then drives the barbell overhead in one continuous motion.

   • Hips and knees must fully extend at the top of the movement.

   • Athlete returns the barbell to the ground under control.

6. Bar Muscle-ups (10/7):

   The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.

   Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.

   No portion of the foot may rise above the lowest part of the bar during the kip.

   The athlete must pass through some portion of a dip before locking out over the bar.

Scaled:

1. Front Squats (42.5/30kg):

   • Same standards as Rx.

2. Burpee to Rig:

   • Athlete starts in a standing position.

   • Athlete performs a burpee, then jumps or steps to touch a target (rig or pull-up bar) with both hands.

   • Athlete returns to a standing position to complete the rep.

3. Shuttle Runs:

   • Set up two markers approximately 10 meters apart.

   • Athlete runs back and forth between the markers, touching the ground behind each marker.

   • Each touch counts as one rep.

4. Pull-ups:

   • Same standards as Rx, but scaled weight.