Party in the Park - Volume 3

EVENT 1

Buy-In – 300 Double Unders (100 Splits) in remaining time:
Increasing Ladder: 5-10-15-20-25…Partner Deadlifts
5 Syncro Burpee Over the line (all three athletes)

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At the call of “3, 2, 1… GO!”, athletes will begin with a team buy-in of 300 Double Unders (Intermediate - Pass Unders: Singles or Doubles), Can be broken up in any-way, however each athlete must complete 100 reps each.

Once all 300 reps are complete, teams will use the remaining time to complete as many rounds as possible of: Ascending Partner Deadlifts: 5, 10, 15, 20, 25…5 Synchronized Burpees Over the Line 

Only two athletes work on the deadlifts at a time, while the third rests. All three athletes must complete the burpees in sync before continuing.

Score is the total number of reps completed.

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Movement Standards:

✅ Double Unders / Pass Unders:

• Advanced Division: Standard Double Unders (100 per athlete)
• Intermediate Division: Pass Unders (single unders under the rope) (100 per athlete)
• Reps must be completed in full before moving on. Only one athlete may work at a time.

✅ Partner Deadlifts:

• Two athletes lift, one rests.
• Bar starts on the ground. Both athletes must lift and lower the bar under control.
• Full lockout is required: hips and knees extended, shoulders behind the bar.
• The bar must touch the ground between each rep.
• Athletes may rotate in/out as needed.

Weights:

• Advanced Men: 190kg
• Advanced Women: 160kg
• Intermediate Men: 160kg
• Intermediate Women: 130kg

✅ Synchronized Burpee Over Bar/Line:

• All 3 athletes must perform each rep in sync.
• Chest to ground at the same time.
• Athletes must jump over the marked line with a two-foot takeoff (step allowed for Intermediate).
• Line-facing.

⏱️ Time Cap: 8 minutes

EVENT 2 - ADVANCED DIVISION (E2MOM x 4 Rounds):

Round 1:

Buy-In: 8/6 Ring Muscle-Ups (M/F total)
12 Overhead Squats (60/40kg)
Max Strict Handstand Push-Ups in time remaining

Round 2:

Buy-In: 18/14 cal Echo Bike (M/F)
12 Power Snatches (60/40kg)
Max Strict Handstand Push-Ups in time remaining

Round 3:

Buy-In: 12 Kipping Handstand Push-Ups
12 Overhead Squats 
Max Ring Muscle-Ups in time remaining

Round 4:

Buy-In: 12 Kipping Handstand Push-Ups
12 Power Snatches
Max Cal Echo Bike in time remaining

EVENT 2 - INTERMEDIATE DIVISION (E2MOM x 4 Rounds):

Round 1:

Buy-In: 8/6 Ring Pull-Ups (M/F total)
12 Front Squats (50/30kg)
Max Kipping Handstand Push-Ups (with Ab-Mat) in time remaining

Round 2:

Buy-In: 16/12 cal Echo Bike (M/F)
12 Power Snatches (50/30kg)
Max Kipping Handstand Push-Ups (with Ab-Mat) in time remaining

Round 3:

Buy-In: 12 Kipping Handstand Push-Ups (with Ab-Mat)
12 Front Squats
Max Ring Pull-Ups in time remaining

Round 4:

Buy-In: 12 Kipping Handstand Push-Ups (with Ab-Mat)
12 Power Snatches
Max Cal Echo Bike in time remaining

WORKOUT STRUCTURE: Each 2-minute round consists of a buy-in, followed by max reps of a scored movement in the time remaining. Athletes must complete the buy-in before moving to the max-rep station. Total reps completed across all 4 rounds will be your team’s score.

Out of the 3 team members, only 2 athletes may participate in any given 2-minute round. Teams must strategize which pair works each round. Athletes may do multiple rounds or only one round. No substitutions once the round begins.

There are no rest periods between rounds. The workout rolls straight through from start to finish. One athlete may be staged ready at the starting station for the next round.

MOVEMENT STANDARDS

Ring Muscle-Ups: Full extension to lockout on top of the rings. Strict or kipping permitted.

Ring Pull-Ups: Full extension at bottom. Chin must visibly pass above the top of the ring. Kipping allowed.

Handstand Push-Ups (Advanced): Strict only. Heels must remain on the wall, full lockout.

Handstand Push-Ups (Intermediate): Kipping permitted. Must touch ab-mat and return to full lockout. Heels must remain in contact with the wall.

Overhead Squats: Full depth. Hip crease below knee. Arms locked out overhead.

Front Squats: Bar must begin from the floor. Elbows high, hips below parallel.

Power Snatches: Bar must move from ground to overhead in one motion. No squat snatch permitted.

Echo Bike: Athletes must reach calorie targets before advancing. Judges will record final calories at the 2:00 mark in Round 4.

SCORING & TIEBREAKS:

Every buy-in rep counts toward your team’s total score.
Max reps or calories in the time remaining will be added to the buy-in reps.
If a team does not reach the final movement, they still earn points for all reps completed in that round.
* Tiebreaker: Total Ring Muscle-Ups (or Pull-Ups) achieved in Round 3.

STRATEGY & FORMAT NOTES:

2 athletes only may participate in each 2-minute round.
Staging Early: By the 1:45 mark of every round, the first athlete for the upcoming round must be in position at the starting station, ready to begin the next buy‑in immediately at the horn.
The resting athlete must sit out the full round and may return in any following round.
Athletes can do multiple rounds or just one, based on movement strengths.
Example strategy: Athlete A does all 4 rounds. Athletes B & C sub in depending on movement specialties.
No subs during rounds. Substitutions only occur between rounds.

EVENT 3A - For Time: ⏱ Time Cap: 9:00

ADVANCED

36/30 Cal Row

30 Box Jump Overs 24/20"

30 Synchro DB Snatches 22.5/15kg

24 Synchro DB O-head REVERSE Lunges

18 Synchro Devils Press

30 Box Jump Overs

INTERMEDIATE

30/24 Cal Row

30 Box Jump Overs 24/20"

30 Synchro DB Snatches 15/10kg

24 Synchro DB O-head REVERSE Lunges

18 Synchro Devils Press

30 Box Jump Overs

Workout Flow
At the call of “3, 2, 1… go”: All 3 athletes may work to complete:

Calorie Row Buy-In (can be split however they like)
No other movement may begin until the row buy-in is complete.

Once Cals are complete, athletes move on to the chipper:
(One athlete must always be on the rower from this point forward for Event 3B.)

Movement Standards

Row Buy-In:

Rower monitor must be set to zero.
Athletes may swap in/out at any time.
Hands off the handle until the call of “Go.”

Box Jump Overs:

Start with both feet on the ground.
No need to extend hips on top of the box.
Advanced: Must jump up (no stepping).
Intermediate: Step-overs permitted.

Synchro Dumbbell Snatches:

One DB per athlete.
Start from the ground, alternate arms.
Synchro at the top (full lockout + feet under hips).

Synchro Overhead REVERSE Lunges:

DBs held overhead (1 DB per athlete).
Rear knee touches the floor.
Synchro at bottom of each lunge.

Synchro Devil’s Press:

DBs start on floor.
Chest touches floor between DBs.
Both athletes perform burpee + swing both DBs overhead. Clean & press is permitted.
Synchro at the top (full extension + DBs overhead).

Rowing (Event 3B):

Once buy-in is complete, one athlete must always be rowing.
You may rotate athletes at any time.
Total cals at 9:00 mark is your score for Event 3B.
**Every athlete must row at least once.

Scoring
Event 3A Score: Time to complete the chipper.
Event 3B Score: Max calories rowed during the full 9:00 window (including buy-in).
🎯 Note: The 36 cal buy-in must be completed before chipper begins — but those 36 cals do count toward Event 3B.

Event 3B (Row)

Accumulate as many calories as possible on the rower during the 9-minute workout. Athletes may switch at any time, but someone must always be rowing. Every athlete must row at least once.

Event 4: “Tag Team Fran” (For Time, Cap 5:00)

Relay format – 1 athlete at a time.

Athlete 1: 21 Thrusters + 21 Pull-Ups
Athlete 2: 15 Thrusters + 15 Pull-Ups
Athlete 3: 9 Thrusters + 9 Pull-Ups
* At the call of time, teams will have 1 minute of rest, then begin Event 5.

Workout Flow

At the call of “3, 2, 1, go”, Athlete 1 will advance from the starting line to their pre-loaded barbell and complete:

21 Thrusters, then move directly to the pull-up rig to complete 21 reps of their designated pull-up variation (Advanced = chest-to-bar, Intermediate = chin-over-bar).
Upon completing their final pull-up, Athlete 1 must return to the starting line and physically tag Athlete 2.

Athlete 2 then moves forward to the same barbell station, performs 15 Thrusters, then proceeds to the rig for 15 pull-ups, and returns to tag Athlete 3.

Athlete 3 completes the final set of 9 Thrusters followed by 9 pull-ups to stop the clock.

• Only one athlete may work at a time. Teammates must wait behind the starting line until tagged in. No pre-positioning at the barbell or rig is permitted.
• Athlete must complete their 21/15/9 thrusters and pull-ups....
• After sprinting back and tagging the next athlete, they may then run forward to adjust the barbell.
  
• No assistance allowed — each athlete loads only their own barbell weight.
  
• Barbell must not be touched until the athlete’s own round begins.
  
• Clips must still be used before the barbell is lifted.
  

Thruster Weights

Advanced (Chest-to-Bar Pull-Ups)

Male: 40kg → 50kg → 60kg
Female: 30kg → 35kg → 40kg

Intermediate (Chin-over-Bar Pull-Ups)

Male: 35kg → 40kg → 45kg
Female: 25kg → 30kg → 35kg

Movement Standards

Thruster

The movement begins with the barbell in the front rack.
Full squat required: hip crease below the top of the knee.
Must pass through one fluid motion into an overhead press.
Barbell must finish overhead, with elbows locked out, barbell over the midline of the body, and hips and knees fully extended.
No re-dipping under the bar is permitted.

Chest-to-Bar Pull-Up (Advanced)

Full extension at the bottom.
Chest (below the clavicle) must make clear contact with the bar at the top.
Kipping or butterfly allowed.

Chin-over-Bar Pull-Up (Intermediate)

Full extension at bottom.
Chin must break the horizontal plane of the bar.
Kipping permitted.

Jumping Pull-Up Modification (Intermediate Only)

Only one athlete per team may scale to jumping pull-ups, overall scores will not be effected. If two or more athletes scale, the team score will be scaled.
Pull-up bar must be set so wrists touch the bar with arms extended overhead.
Must complete 1.5x reps (32, 23, 14).
Athlete must start from full arm extension and finish with chin clearly over bar.
Teams with more than one scaled athlete will be ranked below Rx teams.

EVENT 5: "Max Out"

Workout Type: Max Load
Time Window: 5:00
Team Format: All 3 athletes lifting, one at a time. Total combined weight = team score.

Workout Flow

At the 5:00 mark (following 1 minute rest after Event 4), the 5:00 lifting window begins.

All three athletes must complete the following complex:

Clean → Hang Clean → Shoulder to Overhead

Each athlete may take as many attempts as they like within the 5:00 window, with only their heaviest successful lift counting toward the team total.
Athletes lift one at a time. Only one barbell per team will be used, and clips must be secured before lifting.

Movement Standards

Clean

Bar starts on the floor.
Must be received in the front rack position.
Power or squat clean permitted. Hang clean is not allowed for first rep.

Hang Clean

Must be initiated from above the knees.
Hang squat or hang power clean allowed.

Shoulder to Overhead

Must begin from front rack position.
May use push press, push jerk, or split jerk.
Rep finishes with bar overhead, arms locked out, body fully extended.

Event Final: “The Race” - Time Cap: 5 minutes

Format: Top 5 teams from each division (Advanced / Intermediate). Relay format – one athlete at a time.

Each athlete must complete the following in order before tagging the next teammate:

Row Sprint

Advanced Men: 18 cal
Advanced Women: 14 cal
Intermediate Men: 16 cal
Intermediate Women: 12 cal

Handstand Walk to Rig (10m)

Advanced: Must be unbroken.
Intermediate: No min requirements, restart at last completed marker if fail (judge).

Gymnastics Movement at Rig:

Advanced: M/F 6/5 Bar Muscle-Ups
Intermediate: M/F 10/8 Toes-to-Bar
Sprint Return

Same standards as above.
Tag next athlete at the start/finish zone.
Flow:

Athlete 1 completes full sequence → tags Athlete 2.
Athlete 2 completes sequence → tags Athlete 3.
Time stops when Athlete 3 crosses finishes accross the line

Fastest completion time. If cap reached, score = reps completed.

Workout Flow: On the call of “3, 2, 1… GO!”

Athlete 1 begins on the Rower for their sprint, then moves into the lane for handstand walk, completes TTB/BMU then returns to tag Athlete 2.
Athlete 2 repeats the full sequence, then tags Athlete 3.
When Athlete 3 finishes and tags back at the start line, time is called.
Movements (per athlete):

2. Movement Standards

Rower

Monitor set to zero.
Hands must be behind back until GO.

Handstand Walks

Advanced: Must complete the full 10m without falling. If fail, return to start of lane.
Intermediate: If fail, restart at the last completed judge marker.

Bar Muscle-Ups (Advanced)

Full lockout at bottom of swing.
Must finish with arms locked out on top of bar, shoulders over hands.

Toes-to-Bar (Intermediate)

Feet must clearly contact the bar at the same time.
Full extension at bottom with feet behind the body.

Tag Rule: Each athlete must physically tag the next at the designated start/finish box before the next begins.