Scale It Up Triple Threat 2025

60 cal sprint on a bike Erg.

The team must complete the Cal sprint as fast as possible!

The shortest time wins!

Athletes can swap on and off the bike as many times as they like and team mates can adjust the saddle whilst 1 athlete pedals.  

There is no SIU option for this workout

6 min Time Cap

60 cal sprint on a bike Erg standing.

The team must complete the Cal sprint as fast as possible with the saddle removed!

The shortest time wins!

Athletes can swap on and off the bike as many times as they like.

There is no SIU option for this workout

6 min Time Cap

75 cal sprint on a bike Erg standing.

The team must complete the Cal sprint as fast as possible with the saddle removed!

The shortest time wins!

Athletes can swap on and off the bike as many times as they like.

There is no SIU option for this workout

6 min Time Cap

Go Big or Go Home

The team will have 12 minutes to each hit a max complex of;

1 Clean + 1 Hang Clean + 1 Front squat.  

The Clean can be muscle, power or squat clean, as can the Hang Clean as long as the Hang Clean starts no lower than the top of the knee.

The athele must show full extension, under control at the top of each rep and the hip crease must pass the top of the knee in the front squat.  

The athlete may not put the bar down until the judge has confirmed extension at the top has been met. If any part of the complex is failed but the bar hasn't touched the ground the failed part &  subsequent parts of the lift can be reattempted. 

Only 1 athlete may lift at a time. 

The bar can ascend and descend as many times as the team chooses.  
Those not lifting can assist with loading and unloading the bar.

There is no SIU option for this workout.

Ring of Fire

1 athlete Rows for Cals.

1 athlete completes as many plate sit ups as possible whilst the other athlete holds a deadlift.

All 3 athletes can swap as many times as they like. Sit ups with 5kg plate.

Description;

At the call of 3,2,1,GO 1 athlete starts on the rower, 1 athlete picks up the bar & the 3rd starts doing weighted sit ups.

Damper on the rower can be on any setting but the paddle cannot be passed to another when changing over, it must go back in the catch.

Deadlift bar at full lock out = shoulders stacked over hips, legs straight & fully locked out. Mixed grip is allowed.

Sit up reps will only count when the other athlete is at full lock out with the bar. Athletes can swap movements as often as they like & there is no minimum work requirement on any movement for any of the athletes.

There will be two scores for this workout A) Cals on rower B) TTB completed

SIU - Heavier plate 10kg

Bonus - Each sit up worth 1.5 reps

Note - in the event of a placing tie at the end, the cals on the rower will be the deciding factor.

Ring of Fire

1 athlete Rows for Cals.

1 athlete completes as many plate sit ups as possible whilst the other athlete holds a deadlift.

All 3 athletes can swap as many times as they like. Sit ups with 5kg plate.

Description;

At the call of 3,2,1,GO 1 athlete starts on the rower, 1 athlete picks up the bar & the 3rd starts doing weighted sit ups.

Damper on the rower can be on any setting but the paddle cannot be passed to another when changing over, it must go back in the catch.

Deadlift bar at full lock out = shoulders stacked over hips, legs straight & fully locked out. Mixed grip is allowed.

Sit up reps will only count when the other athlete is at full lock out with the bar. Athletes can swap movements as often as they like & there is no minimum work requirement on any movement for any of the athletes.

There will be two scores for this workout A) Cals on rower B) Sit Ups completed

SIU - Heavier plate 10kg

Bonus - Each sit up worth 1.5 reps

Note - in the event of a placing tie at the end, the cals on the rower will be the deciding factor.

Ring of Fire

1 athlete Rows for Cals.

1 athlete completes as many TTB as possible whilst the other athlete holds a deadlift (75/50).

All 3 athletes can swap as many times as they like. 

There will be two scores for this workout A) Cals on rower B) Sit Ups completed

Description;

At the call of 3,2,1,GO 1 athlete starts on the rower, 1 athlete picks up the bar & the 3rd starts doing TTB.

Damper on the rower can be on any setting but the paddle cannot be passed to another when changing over, it must go back in the catch.

Deadlift bar at full lock out = shoulders stacked over hips, legs straight & fully locked out. Mixed grip is allowed.

TTB reps will only count when the other athlete is at full lock out with the bar. Athletes can swap movements as often as they like & there is no minimum work requirement on any movement for any of the athletes.

SIU - Heavier Deadlift bar (100/75)

Bonus - Each TTB rep worth 1.5 reps

Note - in the event of a placing tie at the end, the cals on the rower will be the deciding factor.

Ring of Fire

1 athlete Rows for Cals.

1 athlete completes as many TTB as possible whilst the other athlete holds a deadlift (75/50).

All 3 athletes can swap as many times as they like. 

There will be two scores for this workout A) Cals on rower B) TTB completed

Description;

At the call of 3,2,1,GO 1 athlete starts on the rower, 1 athlete picks up the bar & the 3rd starts doing TTB.

Damper on the rower can be on any setting but the paddle cannot be passed to another when changing over, it must go back in the catch.

Deadlift bar at full lock out = shoulders stacked over hips, legs straight & fully locked out. Mixed grip is allowed.

TTB reps will only count when the other athlete is at full lock out with the bar. Athletes can swap movements as often as they like & there is no minimum work requirement on any movement for any of the athletes.

SIU - Heavier Deadlift bar (100/75)

Bonus - Each TTB rep worth 1.5 reps

Note - in the event of a placing tie at the end, the cals on the rower will be the deciding factor.

The Final Countdown.

250 Single unders (5x50)
50 Synchro (2) Dbl DB Thrusters (10kg)
300m Synchro (2) Shuttles (30x5+5m) 
100 Wallballs (3kg)
300m Synchro (2) Shuttles (30x5+5m) 
50 Synchro (2) Dbl DB Thrusters (10kg)
250 Single unders (5x50)

14 minute time cap and 1 second penalty for every incomplete rep.

Description;

At the call of 3,2,1, GO 1 athelte will step forward and complete 50 Single unders. When complete they will step back and the next athlete will step forward and complete their 50 reps.  All 250 reps must be completed in sets of 50. The athlete doing single unders must change every 50 reps but 2 athletes can alternate and complete all reps with 1 athlete not doing any.

Once complete the team move onto the Thrusters - 2 synchro (at the top of every rep).  There is no minimum work requirement on the Thrusters, Shuttles or Wallballs for any athlete.

Shuttles are 5m out and 5m back which is 10m and = 1 rep. The 2 athletes working must be have both feet finish behind the line at each end of the shuttle and the floor touch must be synchronised.  

Wallballs 1 works at a time, whilst 2 rest. Clock stops when all work is complete or at the 14 minute mark. 

Thrusters - Hip crease below parallel at the bottom of the rep, full extension at the top of the rep
Wallballs - Hip crease below parallel at the bottom of the rep, makes contact with the appropriate height target.

SIU - Doule Unders + Dumbbell (12.5kg) - both movements must be scaled up, or neither.

Bonus - 3 minutes deducted from the time the workout was completed in.

The Final Countdown - intermediate.

150 Double unders (3x50)
50 Handstand Press ups
300m Synchro (2) Shuttles (30x5+5m) 
100 Wallballs (9/6)
300m Synchro (2) Shuttles (30x5+5m) 
50 Handstand Press ups
150 Double unders (3x50)

14 minute time cap and 1 second penalty for every incomplete rep.

Description;

At the call of 3,2,1, GO 1 athelte will step forward and complete 50 Double unders. When complete they will step back and the next athlete will step forward and complete their 50 reps.  All 150 reps must be completed in sets of 50. The athlete doing Double unders must change every 50 reps but 2 athletes can alternate and complete all reps with 1 athlete not doing any.

Once complete the team move onto the Handstand press ups. There is no minimum work requirement on the Handstand press ups, Shuttles or Wallballs for any athlete.

Shuttles are 5m out and 5m back which is 10m and = 1 rep. The 2 athletes working must be have both feet finish behind the line at each end of the shuttle and the floor touch must be synchronised.  

Wallballs 1 works at a time, whilst 2 rest. Clock stops when all work is complete or at the 14 minute mark. 

Handstand press up - Starts in a ful handstand, arms locked out with hips off the wall. Head must contact the ab mat at the bottom of the rep. To complete the rep the athlete must finish back in a full handstand, arms locked out, under control against the wall with hips off the wall.

Wallballs - Hip crease below parallel at the bottom of the rep, makes contact with the appropriate height target.

SCALE IT UP

SIU - Crossovers + 2nd athlete in HS hold for the HSPU 

Bonus - 3 minute bonus IF the metcon is completed inside the TC.  If the workout is incomplete at the TC NO bonus is applied even if the team chose to Scale up.