Buddy Total is a team workout where it’s all about strategy, strength, and teamwork! You and your buddy will each take on a barbell challenge – one of you goes for the Clean & Jerk, and the other for the Snatch. Teams in Scaled are performing a Power Clean. You’ve got 10 minutes to make 3 solid attempts each.

The goal? To lift the heaviest weight possible for a combined total that will be your team’s score. It’s all about lifting big and pushing each other to hit new PRs!

The Rules:

1. Time Cap: 10 minutes.
2. Attempts: Each athlete has 3 attempts to hit their heaviest successful lift.
3. Score: Your team’s score is the total of the heaviest Clean & Jerk and the heaviest Snatch from each teammate. Or in scaled, Power cleans
4. Communication is key! Make sure to strategize with your partner on when to attempt lifts and how to pace yourselves.

RX

FOR TIME (TC. 10:00)

3 ATTEMPTS EACH

BUDDY 1: Clean and Jerk

BUDDY 2: SNATCH

Scaled

FOR TIME (TC. 10:00)

3 ATTEMPTS

BUDDY 1 & 2: POWER CLEAN

Movement Standards:

Clean & Jerk:

Starting Position: The barbell begins on the ground.

Clean:

• You can power clean or squat clean, but the bar must be brought from the floor to the front rack position in one smooth motion.
• At the top of the clean, hips and knees must reach full extension with the bar racked across the shoulders.
•  No re-dipping before the jerk – finish the clean fully before starting the jerk.

Jerk:

• From the front rack, the bar must be driven overhead in one continuous motion.
• You can push jerk or split jerk, but the lift is completed when the feet are together and the bar is fully locked out overhead.
• At the top, the knees, hips, and elbows must all be fully extended with the bar stable overhead.
• No pressing the bar out at the top – the movement must be smooth and continuous.
• Failed Lift: If at any point the barbell is dropped or fails to meet the standards, the attempt does not count.

Snatch:

• Starting Position: The barbell begins on the ground.
• The athlete can perform a power snatch or squat snatch, but at the top, the barbell must be locked out overhead.
• At the top of the snatch, hips, knees, and elbows must be fully extended with the barbell stable and controlled overhead.
• The athlete may catch the bar in a full squat or a partial squat, but the lift is not complete until the athlete is standing tall with full extension.
• No pressing out of the bar at the top – the bar must move fluidly from the ground to overhead in one motion.
• Failed Lift: If the athlete fails to achieve full lockout or loses control of the bar, the attempt will not count.

Power Clean:

• Power clean requires catching the bar above parallel in a quarter squat, not a full squat.
• Make sure to hit full extension at the top of the lift with the bar properly racked across your shoulders.
• Failed lift: Dropping the bar before standing tall with full lockout will result in a no-rep.

Get ready to swing into action with "Monkey Business," where synchronization is the name of the game. Every jump, pull, and burpee needs to be perfectly in sync with your partner as you fly through a mix of gymnastic movements and explosive box work. This workout is all about coordination, power, and speed—whether you’re crushing it in RX or tackling the scaled version, your ability to move in unison is key.

For RX athletes, you’ll take on synchronized box jumps, pull-ups, and bar muscle-ups, testing your teamwork and gymnastic skills to the limit. Meanwhile, scaled athletes will perform synchronized box jump variations, with core-focused movements like knee raises, leg raises, and alternating toe-to-bar.

With a tight 12-minute time cap, there’s no room for missteps—every rep counts, and every second matters. Stay sharp, stay fast, and stay together if you want to beat the clock!

The Rules:

1. 1.       Time Cap: 12 minutes. If time runs out, your score will be the total number of reps completed.
2. 2.       Synchronization: Both athletes must meet the synchronization standard at the top of each movement for pull-ups, chest-to-bar pull-ups, and bar muscle-ups.
3. 3.       Synchronization: For all synchronized movements (knee raises, leg raises, alternating toe-to-bar), both athletes must hit the top of the movement at the same time for reps to count.
4. 4.       Score: The final score is the total time to complete the workout, or the number of reps completed within the time cap. If the workout is completed before the cap, the tie-break time will not be factored.

"Monkey Business"

RX

For time (TC. 12:00)

3 Rounds

10 Synchro Box Jumps

10 Synchro pull-ups

2 Rounds

10 Synchro Box jump overs

10 Synchro Chest to bar pull-ups

1 Round

10 Synchro Burpee box jump overs

10 Synchro Bar Muscle ups

Scaled

3 Rounds

10 Synchro Box Jumps

10 Synchro Knee raises

2 Rounds

10 Synchro Box jump overs

10 Synchro Leg Raises

1 Round

10 Synchro Burpee box jump overs

10 Synchro alternating Toe to bar

Movement Standards:

Synchronized Box Jumps

• Height: 24 inches for men, 20 inches for women.
• Both athletes start standing in front of the box.
• Athletes must jump from both feet onto the box at the same time.
• Both athletes must reach full hip and knee extension at the top of the box simultaneously.
• You can step or jump off the box, but the rep is complete when both athletes land back on the ground and reset for the next jump.
•  Synchronization: Both athletes must jump onto the box and extend fully at the top in sync for the rep to count.
• No-rep: If one athlete doesn’t reach full extension or if synchronization is off, the rep won’t count.

Synchronized Pull-ups

• Both athletes must start from a dead hang with arms fully extended.
• The chin must clearly break the plane of the bar for each rep.
• Reps are synchronized, meaning both athletes’ chins must be over the bar at the same time for the rep to count.
• Kipping and butterfly pull-ups are allowed.
• No-rep: If one athlete’s chin doesn’t break the plane or if the athletes aren’t in sync at the top, the rep won’t count.

Synchronized Box Jump Overs

• Height: 24 inches for men, 20 inches for women.
• Both athletes start by performing a burpee, ensuring chest and thighs touch the ground simultaneously.
• After completing the burpee, both athletes must jump from both feet onto the box in sync, and then jump or step down to the other side.
• Full extension on top of the box is not required, but both athletes must land on the other side of the box at the same time to complete the rep.
• Synchronization: Athletes must be synchronized at both the burpee (chest and thighs touching the ground) and at the landing on the other side of the box.
• No-rep: If either the burpee or the landing isn’t synchronized, or if both athletes don’t land on the other side at the same time, it’s a no-rep.

Synchronized Chest-to-Bar Pull-ups

• Both athletes must start from a dead hang with arms fully extended.
• Athletes must pull until their chest (below the collarbone) makes clear contact with the bar.
• Reps are synchronized, meaning both athletes must touch their chest to the bar at the same time for the rep to count.
• Kipping and butterfly pull-ups are allowed.
• No-rep: If one athlete’s chest doesn’t make contact or if synchronization is off, the rep won’t count.

Synchronized Burpee Box Jump Overs

• Height: 24 inches for men, 20 inches for women.
• ·Both athletes start by performing a burpee, ensuring chest and thighs touch the ground simultaneously.
• After completing the burpee, both athletes must jump from both feet onto the box in sync, and then jump or step down to the other side.
• Full extension on top of the box is not required, but both athletes must land on the other side of the box at the same time to complete the rep.
• Synchronization: Athletes must be synchronized at both the burpee (chest and thighs touching the ground) and at the landing on the other side of the box.
• No-rep: If either the burpee or the landing isn’t synchronized, or if both athletes don’t land on the other side at the same time, it’s a no-rep.

Synchronized Bar Muscle-ups

• Both athletes must start from a dead hang with arms fully extended.
• Athletes must pull themselves over the bar and finish with elbows locked out at the top of the movement.
• The rep is synchronized when both athletes reach full lockout at the top of the muscle-up at the same time.
• Kipping muscle-ups are allowed.
• No-rep: If one athlete doesn’t reach full lockout or if synchronization is off, the rep won’t count.

Synchronized Knee Raises

• Execution: Both athletes start from a dead hang. The movement is completed when both athletes bring their knees above hip level at the same time. The knees must pass the horizontal line of the hips for the rep to count.
• Synchronization: Reps are synchronized, meaning both athletes must have their knees above hip height at the same time for the rep to count.
• No-rep: If the knees don’t break the horizontal plane or if the athletes aren’t synchronized, it’s a no-rep.

Synchronized Leg Raises

• Execution: Both athletes start from a dead hang. The rep is completed when both athletes raise their legs to a point where their feet are above hip level, legs extended. Both feet must pass the horizontal plane of the hips simultaneously for the rep to count.
• Synchronization: Both athletes' legs must be above hip height at the same time.
• No-rep: If either athlete fails to raise their legs above hip level or the synchronization is off, it’s a no-rep.

Synchronized Alternating Toe-to-Bar

• ·         Execution: Both athletes start from a dead hang. Each athlete alternates bringing one foot at a time to make contact with the bar. The rep is completed when both athletes touch one foot to the bar at the same time, alternating feet between reps.
• ·         Synchronization: Both athletes must touch the bar with one foot simultaneously for each rep to count.
• ·         No-rep: If either athlete fails to touch the bar or if synchronization is off, it’s a no-rep.

Tie Break Rule:

Tie Break: At the end of Round 2 (after completing 2 rounds of Box Jump Overs and Synchronized Leg Raises), athletes must record their time. This time will serve as a tie-breaker in case two teams finish the workout with the same total time or are capped at the same rep count.

General Notes:

• Synchronization is required for box jumps, box jump overs, burpee box jump overs, knee raises, leg raises, alternating toe to bar. Both athletes must meet the movement standards and be synchronized at the key points of the movement for the rep to count.
• Synchronization is required for box jumps, box jump overs, burpee box jump overs, pull-ups, chest-to-bar pull-ups, and bar muscle-ups. Both athletes must meet the movement standards and be synchronized at the key points of the movement for the rep to count.
• Box Jump Movements do not require full extension unless specified, but synchronization must be maintained throughout.

"Rock the boat"

Welcome to "Rock the Boat," a high-octane partner workout where teamwork, stamina, and strength are key! Over the course of 16 minutes, you and your partner will alternate between rowing, front squats, and burpees over the bar, pushing each other to the limit. But here’s the twist: each athlete must complete a full round before the next athlete can jump in.

The Rules:

1. 1. As many rounds and reps as possible in 16 minutes
2. 2. Each athlete must complete a full round before the next athlete can jump in.

RX

As many rounds and reps as possible in 16 minutes

10/8 cal Row

8 Front Squats 40/30 KG

6 Burpees over the bar

Scaled

As many rounds and reps as possible in 16 minutes

10/8 cal Row

8 Front Squats 30/20 KG

6 Burpees over the bar

Movement Standards:

Row

• Male: 10 cals, Female: 8 cals.
• Start seated with hands OFF the handle. Clock starts when you’re ready to go.
• Hit those cals and make sure to stay seated until the monitor hits the target.
• Adjust the damper if you want, but remember, it’s all about power output here!
• Once you hit your number, get up and move to the bar. No waiting around!

Front Squats

• RX Men: 40 kg, Women: 30 kg.
• Scaled Men: 30 kg, Women: 20kg.
• Bar starts on the floor – NO racks.
• First rep can be squat clean (because why waste energy?).
• You’ve gotta squat low – hips BELOW knees – and then stand tall at full lockout before your next rep.
• You can drop the bar if needed, but no sneaky reps in between. Bar comes back to the front rack before you go again.

Burpees Over the Bar

• Hit the ground facing parallel to the bar. Chest and thighs touch the floor. No shortcuts!
• You can jump or step over the bar, whatever keeps you moving. But make sure both feet leave the ground at the same time if you’re jumping.
• Landing on the other side = 1 rep. Keep grinding.