17:00 Total Time

Part 1

8min

Max Cals

:15 Work / :15 Rest

Ski Erg / Row Erg/ Echo Bike / Rest

:30 Transition

Part 2

8:45 min Total

2min/2min/2min/2:45

Ski Erg / Row Erg/ Echo Bike / Rest

AMRAP Object Over 40” Barricade

150/100# RX (Sandbags)

100/75# JV (Medballs)

SCORE #1 - Total Calories Part 1

SCORE #2 - Total Calories Part 2

Part 1 Logistics - 3 athletes will be on the machines, one will not. The machines will be at the end of the lanes. Every transition will be to the machine to your left. From right to left, the machines will be Rower, Ski Erg, Echo Bike. When you finish on the echo bike, you will rest and then begin again on the Rower. All teams will continue this rotation for the duration of the 8min.

Part 2 Logistics - The rotation for Part 2 will be the same as part one. Only for Part 2 the athlete not on an erg will be doing an AMRAP of Object over the Barricade. This means that each athlete will only be on a given machine once & do the AMRAP once. The barricade will be two 20” plyo boxes stacked on top of each other.

17:00 Total Time

Part 1

8min

Max Cals

:15 Work / :15 Rest

Ski Erg / Row Erg/ Echo Bike / Rest

:30 Transition

Part 2

8:45 min Total

2min/2min/2min/2:45

Ski Erg / Row Erg/ Echo Bike / Rest

AMRAP Object Over 40” Barricade

150/100# RX (Sandbags)

100/75# JV (Medballs)

SCORE #1 - Total Calories Part 1

SCORE #2 - Total Calories Part 2

Part 1 Logistics - 3 athletes will be on the machines, one will not. The machines will be at the end of the lanes. Every transition will be to the machine to your left. From right to left, the machines will be Rower, Ski Erg, Echo Bike. When you finish on the echo bike, you will rest and then begin again on the Rower. All teams will continue this rotation for the duration of the 8min.

Part 2 Logistics - The rotation for Part 2 will be the same as part one. Only for Part 2 the athlete not on an erg will be doing an AMRAP of Object over the Barricade. This means that each athlete will only be on a given machine once & do the AMRAP once. The barricade will be two 20” plyo boxes stacked on top of each other.

18 Total Minutes

4 x 4min Work Intervals

:40 Transitions

Intervals 1 & 2 AMRAP Reps are: 2-4-6-8-10-etc…

Intervals 3 & 4 AMRAP Reps: 12-9-6-3-12-9-6-etc…

MF Pair 1

Synchronized

DB Box Step Overs

Devils Press

MF Pair 2

Synchronized

D Ball Burpee to Shoulder

D Ball Bear Hug Squat

RX Weights - 2 x 50/35# - 20” Box - 100/75#

JV Weights - 2 x 35/25# - 20 Box - 75/50#

Score 1 - # of reps from intervals 1 & 2 combined

Score 2 - # of reps from intervals 3 & 4 combined

Workout 2 Logistics - At the call of Go - MF Pair 1 will begin working on the ascending AMRAP of Synchronized DB Box Step Overs. A rep will be considered complete when both partners have made it to the opposite side of the box. Once the first two reps are completed, you will then do 2 Devils Press. The Devils Press will be considered a good rep when both partners are standing with the dumbbells locked out overhead. 

MF Pair 2 will begin the D Ball Burpee to Shoulder - you will do the burpee either behind or next to your D Ball & then do the D Ball to Shoulder. The rep will be considered complete when both partners are holding the ball with one hand on the shoulder with the other hand off & displayed to the judge - this will require a temporary pause on your part until the judge calls the rep good. Once you have completed your reps, you will then do the D Ball Bear Hug Squats. These reps will be done with the ball being held against the chest only, while squatting. Reps will be considered good when both partners are standing fully upright together.

For Intervals 3 & 4, the exact same standards as Intervals 1 & 2 will apply, the only difference will be the rep scheme. If you finish the 12-9-6-3, you start over again at 12.

18 Total Minutes

4 x 4min Work Intervals

:40 Transitions

Intervals 1 & 2 AMRAP Reps are: 2-4-6-8-10-etc…

Intervals 3 & 4 AMRAP Reps: 12-9-6-3-12-9-6-etc…

MF Pair 1

Synchronized

DB Box Step Overs

Devils Press

MF Pair 2

Synchronized

D Ball Burpee to Shoulder

D Ball Bear Hug Squat

RX Weights - 2 x 50/35# - 20” Box - 100/75#

JV Weights - 2 x 35/25# - 20 Box - 75/50#

Score 1 - # of reps from intervals 1 & 2 combined

Score 2 - # of reps from intervals 3 & 4 combined

Workout 2 Logistics - At the call of Go - MF Pair 1 will begin working on the ascending AMRAP of Synchronized DB Box Step Overs. A rep will be considered complete when both partners have made it to the opposite side of the box. Once the first two reps are completed, you will then do 2 Devils Press. The Devils Press will be considered a good rep when both partners are standing with the dumbbells locked out overhead. 

MF Pair 2 will begin the D Ball Burpee to Shoulder - you will do the burpee either behind or next to your D Ball & then do the D Ball to Shoulder. The rep will be considered complete when both partners are holding the ball with one hand on the shoulder with the other hand off & displayed to the judge - this will require a temporary pause on your part until the judge calls the rep good. Once you have completed your reps, you will then do the D Ball Bear Hug Squats. These reps will be done with the ball being held against the chest only, while squatting. Reps will be considered good when both partners are standing fully upright together.

For Intervals 3 & 4, the exact same standards as Intervals 1 & 2 will apply, the only difference will be the rep scheme. If you finish the 12-9-6-3, you start over again at 12.

14min Total

4min  MM/FF - Max Cleans

3min All Athletes - Max Gymnastics

4min  MM/FF - Max Snatches

3min All Athletes - Max Gymnastics

RX - 185/135# - Bar Muscle Ups - 135/85 - Chest To Bar

JV - 135/85# - Bar Muscle Ups, C2B, Pull Ups - 95/65# - C2B, Pull Ups or TTB

Score 1 - Total Number of Barbell Reps as a team

Score #2 - Total Number of Gymnastics Reps as a team

*JV teams total number of gymnastic “points” accrued 

Workout 3 Logistics - At the call of Go, one male athlete & one female athlete will begin working on the cleans. There will be a men’s bar & a women’s bar in each lane. Each lane has two judges. Athletes will work one male at a time & one female at a time. You can split the reps with your partner however you decide.

Once the 4min is up, the team will transition to the gymnastics. Only one athlete can be working at a time on the gymnastics. For RX Teams, you can only do Bar Muscle Ups. You can rotate as often and in whatever order you like, as long as only one part is working at a time. For JV teams, the same logistics apply as far as one athlete working at a time and rotating however you like. However, JV athletes can decide what movement they want to do - either Bar Muscle Ups, Pull-ups or Toes to Bar. The caveat is that when it is your turn, whatever movement you start with, you must finish you set with. You can change movements from set to set, however each set must be the same. 

 Each Bar Muscle Up will be worth 6 points, each Chest to Bar is worth 3 points & each Pull Up is worth 1 point.

Once the first Gymnastics window is completed, all teams will move back to the barbells and do an AMRAP of Snatches. The rules for the snatches are the same as the cleans.

At the end of the 4min work window for Snatches, the teams will then move back to the rig. The same rules as above apply, however now RX will be doing Chest to Bar Pull Ups. JV will have the same option as the first 3min window to choose the movements they want to do.

14min Total

4min  MM/FF - Max Cleans

3min All Athletes - Max Gymnastics

4min  MM/FF - Max Snatches

3min All Athletes - Max Gymnastics

RX - 185/135# - Bar Muscle Ups - 135/85 - Chest To Bar

JV - 135/85# - Bar Muscle Ups, C2B, Pull Ups - 95/65# - C2B, Pull Ups or TTB

Score 1 - Total Number of Barbell Reps as a team

Score #2 - Total Number of Gymnastics Reps as a team

*JV teams total number of gymnastic “points” accrued 

Workout 3 Logistics - At the call of Go, one male athlete & one female athlete will begin working on the cleans. There will be a men’s bar & a women’s bar in each lane. Each lane has two judges. Athletes will work one male at a time & one female at a time. You can split the reps with your partner however you decide.

Once the 4min is up, the team will transition to the gymnastics. Only one athlete can be working at a time on the gymnastics. For RX Teams, you can only do Bar Muscle Ups. You can rotate as often and in whatever order you like, as long as only one part is working at a time. For JV teams, the same logistics apply as far as one athlete working at a time and rotating however you like. However, JV athletes can decide what movement they want to do - either Bar Muscle Ups, Pull-ups or Toes to Bar. The caveat is that when it is your turn, whatever movement you start with, you must finish you set with. You can change movements from set to set, however each set must be the same. 

 Each Bar Muscle Up will be worth 6 points, each Chest to Bar is worth 3 points & each Pull Up is worth 1 point.

Once the first Gymnastics window is completed, all teams will move back to the barbells and do an AMRAP of Snatches. The rules for the snatches are the same as the cleans.

At the end of the 4min work window for Snatches, the teams will then move back to the rig. The same rules as above apply, however now RX will be doing Chest to Bar Pull Ups. JV will have the same option as the first 3min window to choose the movements they want to do.