MaxOut - Same Sex Pairs

- Both Athletes will start the workout in the designated area behind the line and both athletes must return to the designated area before the clock stops.

- Only 1 Athlete may work at once

- No minimum workload for athletes, you can change at any point

- You must complete all of one Movement before moving to the next (double unders then HSW then Snatches)

- 100 Double unders or 200 single unders (scaled only)

- For scaled you can choose between double unders or single unders however you can not mix, both athletes must choose double unders OR single unders

- For throwdown you can choose between HSW or Bearcrawl however you can not mix the movement, minimum distance is 5m (clearly marked) and hands must start behind the line

- There is no minimum work for snatches, 1 athlete can complete all 12 or alternate rep ranges.

-Throwdown can do either power snatch or full snatch (squat)

- RX Must perform a full snatch (squat)

- Scaled can complete any variation of ground to overhead (cleans into STOH or snatches)

Workout 

8 minute amrap 

25 Barbell Thrusters    Scaled: 30/25KG Throwdown: 30/25KG RX: 42.5/30KG

50 Dumbbells Snatch  Scaled: 10/17.5KG Throwdown: 15/22.5KG RX: 15/22.5KG

40m Walking Lunge   Scaled: 10/17.5KG Throwdown: 15/22.5KG RX: 15/22.5KG

Workout Flow 

Both Athletes will start the workout in the designated area behind the line.

- Only 1 Athlete may work at once

- No minimum workload for athletes, you can change at any point

- You must complete all of one Movement before moving to the next (25 Thrusters then 50 DB Snatch then walking lunge)

- Walking Lunge RX Must hold DB above their head with 1 hand

- Walking Lunge Throwdown Must hold DB In a goblet hold

- Walking Lunge Scaled athletes can hold the dumbbell anyhow. 

- This workout is an 8 minute AMRAP

WOD 3A + 3B Max out 15 min total time (A = 7 min + 2 min rest B = 6 min)

- This workout has 2 scores (Burpees over box completed in 7 min cap / total combined lift

- Athlete A & B must complete 1000m/800m Row, split however.

- Rower time will be used as tiebreaker 

- When you have finished your row you can then move on to the burpee over box. 

- For scaled athletes they may step over the box

- RX / Throwdown must jump up on the box but can step down

- WOD 3a will stop at 7 minute and a 2 minute rest begins at 9 minutes WOD 3b starts. 

- WOD 3B starts at 9 minute, athletes have a total of 6 minutes to establish their max lifts

- 1 Clean + 1 hang clean + 3 front squats + 1 STOH

- RX Athletes must demonstrate full cleans (1 squat clean + 1 squat hang clean + 3 front squats + 1 STOH)

- Throwdown + Scaled can complete any variation of cleans

- Your partner can assist you changing weight but you can not load the bar before the timer starts (Barbell collars must be used, any lift without a collar will be a no rep)

WOD 3A + 3B Max out 15 min total time (A = 7 min + 2 min rest B = 6 min)

- This workout has 2 scores (Burpees over box completed in 7 min cap / total combined lift

- Athlete A & B must complete 1000m/800m Row, split however.

- Rower time will be used as tiebreaker 

- When you have finished your row you can then move on to the burpee over box. 

- For scaled athletes they may step over the box

- RX / Throwdown must jump up on the box but can step down

- WOD 3a will stop at 7 minute and a 2 minute rest begins at 9 minutes WOD 3b starts. 

- WOD 3B starts at 9 minute, athletes have a total of 6 minutes to establish their max lifts

- 1 Clean + 1 hang clean + 3 front squats + 1 STOH

- RX Athletes must demonstrate full cleans (1 squat clean + 1 squat hang clean + 3 front squats + 1 STOH)

- Throwdown + Scaled can complete any variation of cleans

- Your partner can assist you changing weight but you can not load the bar before the timer starts (Barbell collars must be used, any lift without a collar will be a no rep)

Workout - For Time

12 Minute Time cap

Partner A

Hold 1 x plate over head RX: 20/10KG // Throwdown: 15/10KG // Scaled: 15/5KG

Partner B

50 Hang cleans

50 Push press

50 Deadlifts

Partner A Deadhang bar (any grip)

Partner B

30 Banded pull ups

30 Knee Raises

30 Synchro to plate down ups

Workout Flow

Both athletes will start the workout behind the line. On go, one athlete will hold the plate above their head whilst the other athlete completes the required movement (50 hang cleans 50 push press 50 deadlifts) athletes can swap at anytime but the reps don’t count if the plate isn’t held above the head.

Once the Bar work is complete both athletes progress to the rig area. For the reps to count one athlete must be hanging from the bar and the other athlete can then complete the rig work (pull ups / TTB)

Finally, when the rig work is complete both complete downups to plate simultaneously. The workout ends when the timer ends or both athletes have completed the work and returned to the designated area.