THE NORTHERN PRO AM 2025

21-15-9

ERG CALORIES - ROW, BIKE, SKI

SYNCHRO BURPEE BOX JUMP OVERS

3  RFT

ROUND 1:

P1 - 21 CAL BIKE ERG

P2  - 21 CAL SKI ERG

P3 -  21 CAL ROWER ERG 

21 SYNC BURPEE BOX JUMP OVERS. 24'/20'

ROUND 2: 

P1 - 15 CAL SKI ERG

P2 - 15 CAL ROWER ERG

P3  - 15 CAL BIKE ERG 

15 SYNC BURPEE BOX JUMP OVERS. 

ROUND 3:

P1 - 9 CAL ROW ERG

P2 - 9 CAL BIKE ERG

P3 -  9 CAL SKI ERG 

9 SYNC BURPEE BOX JUMP OVERS. 

*ATHLETES MUST ONLY USE EACH MACHINE ONCE. CANNOT USE THE SAME ERG TWICE. 

BBJO WILL BE SYNC IN A THREE-WAY BOX FORMATION WHERE ATHLETES JUMP ON THE BOX THEN ROTATE TO NEXT BOX AND SO ON UNTIL  REPS PER ROUND ARE COMPLETE. 

MOVEMENT STANDARDS: 

BURPEE BOX JUMP OVER - in the burpee box jump over, the athlete starts on one side of the box, performs a burpee, and then jumps on to the box, landing top. There's no requirement to stand tall on the box, and a two-foot takeoff is required for the jump. The athlete may step down or jump down. For the burpee the chest and thighs must touch the ground at the bottom of the burpee. All three athletes must rotate to the next box after each single rep until 21, 15 and 9 are complete.  

MALES - 24 INCH BOX. FEMALES - 20 INCH BOX. 

ERGS: ALL ergs must be set to 0 Cal to begin each new working set. The cals must tick over to 21 15 and 9 before the athlete can get off the erg.

FOR TIME: 

0:00 - 6:00 mins 

M120 / F90  CAL ECHO

06:00 - 13:00 mins for time: 

15 CLEANS @75/45

12 CLEANS @90/55

9 CLEANS @105/65

6 CLEANS  @120/75

3 CLEANS @135/90

*reps may be performed by any team member. Clean can be a squat or power clean. 

Athletes must change plates and bars must be clipped for each rep. 

MOVEMENT STANDARDS: 

CLEAN: The Athlete will move the bar from the ground to the shoulder in one smooth motion. Can be squat or power clean. 

Each rep MUST be stood up to FULL EXTENSION of the hips and knees before lowering the bar.

Elbows must finish in front of the BB for each rep. 

3RFT TAG TEAM STYLE. 

RND 1. PARTNER 1: 

20 TTB 

40 DU 

20 BB REPS

RND 2. PARTNER 2: 

20 PULLUPS

40 DU 

20 BB REPS

RND 3. PARTNER 3:

5 WALL WALKS

40 DU 

20 BB REPS

EVENT FLOW

Each partner must choose a BB movement to perform of : 

Thruster 43/30

Snatch 43/30

C&J 43/30

No BB movement can be performed more than once. 

ONLY 1 PARTNER WORKS AT A TIME, 2 REST. Tagging out/in is compulsory. 

PARTNER 1 STARTS ON THE 1, 2, 3 GO, and performs 20 TTB , 60 DU + 20 REPS OF CHOSEN BB MOVEMENT. Once the 100 reps are complete for round 1, P1 must tag out/tag in P2. 

P2 will then perform 20 PULLUPS + 60 DU + 20 reps of their chosen BB movement. Once P2 has completed their 100 reps they will then tag out/tag in P3 to start round 3. 

P3 will perform 5 WALL WALKS + 60 DU + 20 reps of the last BB movement. 

Score is for time. 

MOVEMENT STANDARDS

SNATCH -

The athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete's body and the feet in line under the body. Can be either power or squat.

CLEAN & JERK -

The Athlete will move the bar from the ground to the shoulder in one smooth motion. Can be squat or power clean. The Athlete will then take the bar from the shoulder to overhead. Strict press, push press, push jerk and split jerk variations are allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead and both feet under the hips.

THRUSTER -

A full squat clean into the thruster is allowed when the bar is taken from the floor. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. The rep is credited when the bar is overhead and the athlete’s hips, knees, and arms are fully extended. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed

TTB :  The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnasticsstyle grips, gloves, etc.), but they may not tape the bar and wear hand protection. Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

PULLUPS- This is a standard  pull-up. Dead hang, kipping, or jumping pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom,. At the top, the chin must clearly come over the bar. 

WALL WALK - Both hands must remain on the tape until both feet are on the wall. 

Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground.

• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK)

At the top of the movement, both hands must touch the tape line at the 10-inch mark before the athlete may descend. • Any part of the hand may touch the tape line.

On the descent, the feet must remain on the wall until both hands are touching the first line

The rep is credited when the athlete returns to the starting position, with both hands touching the first line and the chest, thighs, and feet touching the ground.

• Any part of the hand may make contact with the tape

WALL WALK - Every rep begins and ends with the athlete lying down,
with their chest, feet, and thighs touching the ground.
At the start and finish of each rep, both hands must
touch the first tape line (fingers touching is OK).Both hands must remain on the tape until both feet
are on the wall.
At the top of the movement, both hands must touch
the tape line for the 10-inch mark before the athlete
can descend.
Any part of the hand may touch the tape line.On the descent, the feet must remain on the wall until
both hands are touching the first line.The rep is credited when the athlete returns to the
starting position, with both hands touching the first
line and their chest, thighs, and feet touching the
ground.
Any part of the hand may make contact with the tape line. 

3RFT TAG TEAM STYLE. 

RND 1 PARTNER 1: 

30 TTB 

100 DU 

20 BB REPS

RND 2 PARTNER 2: 

30 CTB

100 DU

20 BB REPS

RND 3 PARTNER 3:

30 HSPU

100 DU 

20 BB REPS

EVENT FLOW

Each partner must choose a BB movement to perform of : 

Thruster 61/43

Snatch 61/43

C&J 61/43

No BB movement can be performed more than once. 

ONLY 1 PARTNER WORKS AT A TIME, 2 REST. Tagging out/in is compulsory. 

PARTNER 1 STARTS ON THE 1, 2, 3 GO, and performs 30 TTB , 100 DU + 20 REPS OF CHOSEN BB MOVEMENT. Once the 150 reps are complete for round 1, P1 must tag out/tag in P2. 

P2 will then perform 30 CTB + 100 DU + 20 reps of their chosen BB movement. Once P2 has completed their 150 reps they will then tag out/tag in P3 to start round 3. 

P3 will perform 30 HSPU + 100 DU + 20 reps of the last BB movement. 

Score is for time. 

MOVEMENT STANDARDS

SNATCH -

The athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete's body and the feet in line under the body. Can be either power or squat.

CLEAN & JERK -

The Athlete will move the bar from the ground to the shoulder in one smooth motion. Can be squat or power clean. The Athlete will then take the bar from the shoulder to overhead. Strict press, push press, push jerk and split jerk variations are allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead and both feet under the hips.

THRUSTER -

A full squat clean into the thruster is allowed when the bar is taken from the floor. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. The rep is credited when the bar is overhead and the athlete’s hips, knees, and arms are fully extended. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed

TTB :  The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnasticsstyle grips, gloves, etc.), but they may not tape the bar and wear hand protection. Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

CTB - This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.

HSPU:

1. Each rep begins and ends in the lockout position with: • Both hands touching the tape line. Any portion of the hands may be touching the line (fingers OK). • Heels against the wall. • Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with the body before descending.

2. At the bottom, the head must make contact with the ground. • The head does NOT need to touch the tape line.

3. Each rep is credited when the athlete returns to the lockout position with: • Heels on the wall. • Arms, hips, and legs fully extended. • Shoulders in line with the body.

Kipping or strict handstand push-ups are  allowed. 

FOR TIME

30 TOES TO RINGS

45m DUAL DB OVERHEAD LUNGE (15/10KG) [5M INCRE]

30 SANDBAG OVER BOX (100/80LB)

45m DUAL DB OVERHEAD LUNGE (15/10KG)

30 CHEST TO BAR

5M LUNGE INCREMENTS

MOVEMENT STANDARDS: 

Sandbag Clean to Over Box (Partner Standard)

Athlete 1 begins with the sandbag on the ground on their side of the box.
Athlete 1 must lift the sandbag from the ground  to the top of the box (clean over).
The sandbag must clearly make contact with the top of the box before being pushed over to Partner 2.
Partner 2 must allow the sandbag to land on the floor on their side — catching the bag in the arms or intercepting mid-air is not permitted.
Once the sandbag has touched the floor, Partner 2 must then perform the same movement: clean the sandbag from the ground to the top of the box, and push it back to Partner 1.
Partners continue to alternate in this fashion until all reps are completed.
Standards:

The sandbag must start from the ground on every rep.
The sandbag must clearly land on the top of the box before being moved/pushed over.
Both ends of the sandbag must pass fully over the box.
The receiving partner must let the sandbag touch the floor before beginning their clean.
No “tossing” or “throwing” directly over without contact on top of the box.
A rep is only complete once the sandbag has been cleaned to the top of the box and passed fully to the other side and makes contact with the ground. 
No Reps:S

Sandbag does not touch the top of the box.
Sandbag is thrown directly over the box without clear contact.
Partner intercepts the sandbag before it touches the ground.
Sandbag does not fully clear the box.

Toes-to-Rings (TTR) 

The athlete begins hanging from the rings in a dead hang with arms fully extended.
The athlete must lift their legs and touch the top of the rings with their toes in a controlled manner.
After the touch, the athlete returns to a dead hang to complete the rep.
Standards:

Starting position: Dead hang with arms fully extended, feet off the ground.
Toe contact: Toes must make clear contact with the rings (top or inner part).
Legs: Legs must remain together and toes pointed (scaled divisions may allow slightly bent knees).
Descent: Return to dead hang under control, with arms fully extended.
Rep counts only after toes make contact and athlete returns to full dead hang.
No Reps:

Legs not touching the rings.
Incomplete descent (not returning to full dead hang).
Feet or legs touching each other for momentum if not allowed in scaled divisions.
Using swinging momentum to exaggerate contact (excessive kip beyond standard).

CTB - This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.

FOR TIME

30 BMU

45m HANDSTAND WALK [perform in 5m increments]

30 PARTNER SANDBAG CLEAN TO OVER BOX 150/100LB to 44"box

45m HANDSTAND WALK [perform in 5m increments]

30 RMU

TC: 10mins

*BMU, HSW, RMU REPS ARE SHARED HOW TEAM CHOOSES. 

* PARTNER SANDBAG CLEAN TO OVER BOX WILL HAVE 2 PARTNERS WORKING WHILE 1 RESTS. CAN ROTATE AT ANY TIME.

MOVEMENT STANDARDS:

Sandbag Clean to Over 48" Box (Partner Standard)

Athlete 1 begins with the sandbag on the ground on their side of the box.
Athlete 1 must lift the sandbag from the ground  to the top of the box (clean over).
The sandbag must clearly make contact with the top of the box before being pushed over to Partner 2.
Partner 2 must allow the sandbag to land on the floor on their side — catching the bag in the arms or intercepting mid-air is not permitted.
Once the sandbag has touched the floor, Partner 2 must then perform the same movement: clean the sandbag from the ground to the top of the box, and push it back to Partner 1.
Partners continue to alternate in this fashion until all reps are completed.
Standards:

The sandbag must start from the ground on every rep.
The sandbag must clearly land on the top of the box before being moved/pushed over.
Both ends of the sandbag must pass fully over the box.
The receiving partner must let the sandbag touch the floor before beginning their clean.

No “tossing” or “throwing” directly over without contact on top of the box.
A rep is only complete once the sandbag has been cleaned to the top of the box and passed fully to the other side and makes contact with the ground. 

No Reps:Sandbag does not touch the top of the box.
Sandbag is thrown directly over the box without clear contact.
Partner intercepts the sandbag before it touches the ground.
Sandbag does not fully clear the box.

BMU - 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.

• The rep is credited when: - the athlete’s arms are fully locked out in the support position above the bar; and - the athlete’s shoulders are over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. 

HSW -The athlete begins with both hands clearly behind the start line.
The athlete must travel forward on their hands only.
A rep is credited once the athlete’s both hands clearly cross the 7.5m line.
The floor will be marked in 7.5m segments. Distances are measured in complete segments only.
Standards:

Both hands must start behind the line at the beginning of each segment.
The athlete must remain inverted (hands on floor, feet off the ground) for the entire distance.
A segment is complete when both hands are fully over the 7.5m line.
If the athlete comes down before completing the segment, they must restart from behind the line of that same 7.5m section.
Only completed 7.5m increments count toward the total distance.
No Reps:

Starting with hands on or past the line.
Failing to fully cross the line with both hands.
Feet making contact with floor before both hands cross line. 
Coming down mid-segment (must restart from the beginning of that segment).

RMU -The athlete begins hanging from the rings with arms fully extended and feet off the floor.
The athlete must pull themselves up and transition over the rings to a support position at the top (arms fully extended, hips above rings).
The athlete then lowers themselves under control back to a dead hang to complete one rep.
Standards:

Starting position: Athlete must begin in a dead hang, rings in neutral or slightly forward position.
Pull: The athlete must pull themselves to transition over the rings.
Support position:
Full support at the top: arms straight, body above rings, hips above rings, shoulders locked out.
No partial reps: chin above rings is not sufficient — full support required.
Descent: Athlete must lower under control back to a dead hang with arms fully extended.
Rep counts only after full support is achieved and descent is controlled.
No Reps:

Kipping or partial transitions that do not reach full support.
Feet rising above the rings
Feet touching the ground or the rings for assistance.
Incomplete descent (not returning to dead hang).