Torture in the Tropics Twins

#1 - Purgatory [10mins]

10 ROUNDS FOR TIME 

1 Rope Climb 

2 Burpee Box Climb Overs

3 Devils Press

- - - - - - - - - - - - - - -

SCORE is Time completed. 

If workout is not completed then score will be 12 minutes plus 1 second per rep uncompleted.

STANDARDS: INTERMEDIATE

Rope climb: Red Line (12’)

Box Crawl Over: 48/40”

Devil’s Press: 15/10kg

NOTES: Teams will begin at the start line behind the rig. 3-2-1-GO, Athlete 1 will run out to complete rope reps, before the box climb overs, then Devils press and run back to tag out Athlete 2 behind the rig. 

MOVEMENT STANDARDS:

- Rope Climb: Athletes will climb the rope anyway they like, until they can touch a hand above the marked line for their division.

- Burpee Box Climb Overs: Athletes must start with a burpee then climb over the box in any way they can. Athletes must not allow any part of their body to go “around” the box. All limbs must pass over the box before climbing down the other side.

- Devil Press: It is a combination of a dumbbell burpee and a double dumbbell snatch. Athletes will start holding the DB to perform a burpee with chest making contact with either the DB’s or the floor. Athlete will either jump or step in, never taking their hands off the dumbbells. The athlete will then snatch or swing the dumbbells from the floor to locked out overhead with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. The athlete may NOT pause at the shoulders and press the dumbbells.

#1 - Purgatory [10mins]

10 ROUNDS FOR TIME 

1 Rope Climb 

2 Burpee Box Climb Overs

3 Devils Press

- - - - - - - - - - - - - - -

SCORE is Time completed. 

If workout is not completed then score will be 12 minutes plus 1 second per rep uncompleted.

STANDARDS: ADV / INT / NVC

Rope climb: White Line / Red Line (12’) / 5x Rope Hanging Knee Raise

Box Crawl Over: (48/40”) / (48/40”) / (40/30")

Devil’s Press: (22.5/15kg) / (15/10kg) / (12/7kg)

NOTES: Teams will begin at the start line behind the rig. 3-2-1-GO, Athlete 1 will run out to complete rope reps, before the box climb overs, then Devils press and run back to tag out Athlete 2 behind the rig. 

MOVEMENT STANDARDS:

- Rope Climb: Athletes will climb the rope anyway they like, until they can touch a hand above the marked line for their division.

- Burpee Box Climb Overs: Athletes must start with a burpee then climb over the box in any way they can. Athletes must not allow any part of their body to go “around” the box. All limbs must pass over the box before climbing down the other side.

- Devil Press: It is a combination of a dumbbell burpee and a double dumbbell snatch. Athletes will start holding the DB to perform a burpee with chest making contact with either the DB’s or the floor. Athlete will either jump or step in, never taking their hands off the dumbbells. The athlete will then snatch or swing the dumbbells from the floor to locked out overhead with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. The athlete may NOT pause at the shoulders and press the dumbbells.

#2 - A Better CF Total! [20mins]

6 minutes to find a 1RM: Deadlift

- 1 minute to transition -

6 minutes to find a 1RM: OHS / Front / Back Squat

- 1 minute to transition -

6 minutes to find a 1RM: Bench Press

- - - - - - - - - - - - - - -

SCORE is Total of each athletes best completed lifts. 

NOTES: Teams may have as many attempts as they like but will only have the designated time to complete the lift. The weight on the bar can go up or down. Only one athlete lifting at a time. The “transition time” will be for athlete to strip the bar, setup the rack to the required position and load for their first attempt. 

MOVEMENT STANDARDS:

- Deadlift: Full extension of Knees and Hips at top position, with shoulders behind the bar. Athletes must wait for a “Good Lift” to be given before putting the bar back down onto the ground.

- OHS / Fr / Back Squat: Normal squatting rules apply here. Bar remains locked in movement-required position. The Athlete's crease of the hip clearly pass below the knee, before the athlete stands to full extension. Failure to get to depth or reach full extension will result in a no-rep. [If you have any reason that you cannot make depth, please notify your judge beforehand and you will be scaled appropriately].

For OHS, the rep will be completed once the athlete has the bar completely locked out overhead. Failure to completely lock out elbows, hips and knees will also result in a no-rep.

- Bench Press: Bar can be assisted to start position by partner, BUT to begin the lift the athlete must start with arms locked out, bar resting above chest. Bar will be lowered until both the bar touches the chest AND elbows are seen below shoulder height. The bar will then be returned to start lockout position. Once the judge has given the “Good Lift” only then can the partner assist to get the bar back into the rack. If the partner is seen to touch the bar in anyway during the lift, it will be deemed a no lift!

#2 - A Better CF Total! [20mins]

6 minutes to find a 1RM: Deadlift

- 1 minute to transition -

6 minutes to find a 1RM: Front Squat

- 1 minute to transition -

6 minutes to find a 1RM: Bench Press

- - - - - - - - - - - - - - -

SCORE is Total of each athletes best completed lifts. 

NOTES: Teams may have as many attempts as they like but will only have the designated time to complete the lift. The weight on the bar can go up or down. Only one athlete lifting at a time. The “transition time” will be for athlete to strip the bar, setup the rack to the required position and load for their first attempt. 

MOVEMENT STANDARDS:

- Deadlift: Full extension of Knees and Hips at top position, with shoulders behind the bar. Athletes must wait for a “Good Lift” to be given before putting the bar back down onto the ground.

- OHS / Fr / Back Squat: Normal squatting rules apply here. Bar remains locked in movement-required position. The Athlete's crease of the hip clearly pass below the knee, before the athlete stands to full extension. Failure to get to depth or reach full extension will result in a no-rep. [If you have any reason that you cannot make depth, please notify your judge beforehand and you will be scaled appropriately].

- Bench Press: Bar can be assisted to start position by partner, BUT to begin the lift the athlete must start with arms locked out, bar resting above chest. Bar will be lowered until both the bar touches the chest AND elbows are seen below shoulder height. The bar will then be returned to start lockout position. Once the judge has given the “Good Lift” only then can the partner assist to get the bar back into the rack. If the partner is seen to touch the bar in anyway during the lift, it will be deemed a no lift!

#3 - The Equalizer [9mins]

At 0:00 and every 90 seconds: 3 sandbag to over shoulder

In time remaining, complete for time

200 cal Row

100 Back Squats

Sandbag = (15/20kg Slam Ball) / (35kg/50kg) / (50kg/70kg)
BB = (70/50)|(60/40)|(50/35kg)

*movement reps may be partitioned as required.

**split work as needed

- - - - - - - - - - - - - - -

SCORE is Time completed. 

If workout is not completed then score will be 10 minutes plus 1 second per rep uncompleted.

NOTES: Teams will begin at the start line behind the rig. 3-2-1-GO athletes will run out and complete the sandbag to over shoulder. Once this is complete, athletes may then accumulate reps of either the Row or Back Squats. Every 90s work must completely stop, and both athletes will step away from the rower and barbell, before the Sandbag reps can be complete. Reps may be partitioned in any order and rep scheme, by any athlete, but only one athlete working at a time. 

ie Athletes may complete 10 rounds of 20 cals and 10 squats; they may rotate movements every 90s, they may choose to stay on the rower or barbell until reps complete and even Athlete 1 may complete the entire workout on their own, while athlete 2 watches with a smile on their face!

MOVEMENT STANDARDS:

- Back Squats: The Athlete's crease of the hip clearly pass below the knee, before the athlete stands to full extension. Failure to get to depth or reach full extension will result in a no-rep. [If you have any reason that you cannot make depth, please notify your judge beforehand and you will be scaled appropriately]. Failure to completely lock out elbows, hips and knees will also result in a no-rep.

#3 - The Equalizer [9mins]

At 0:00 and every 90 seconds: 3 sandbag to over shoulder

In time remaining, complete for time

200 cal Row

100 Back Squats

Sandbag = 35/50kg
BB = 60/40kg

*movement reps may be partitioned as required.

**split work as needed

- - - - - - - - - - - - - - -

SCORE is Time completed. 

If workout is not completed then score will be 10 minutes plus 1 second per rep uncompleted.

NOTES: Teams will begin at the start line behind the rig. 3-2-1-GO athletes will run out and complete the sandbag to over shoulder. Once this is complete, athletes may then accumulate reps of either the Row or Back Squats. Every 90s work must completely stop, and both athletes will step away from the rower and barbell, before the Sandbag reps can be complete. Reps may be partitioned in any order and rep scheme, by any athlete, but only one athlete working at a time. 

ie Athletes may complete 10 rounds of 20 cals and 10 squats; they may rotate movements every 90s, they may choose to stay on the rower or barbell until reps complete and even Athlete 1 may complete the entire workout on their own, while athlete 2 watches with a smile on their face!

MOVEMENT STANDARDS:

- Back Squats: The Athlete's crease of the hip clearly pass below the knee, before the athlete stands to full extension. Failure to get to depth or reach full extension will result in a no-rep. [If you have any reason that you cannot make depth, please notify your judge beforehand and you will be scaled appropriately]. Failure to completely lock out elbows, hips and knees will also result in a no-rep.

#4 - My Kinda FRANtasy

21 Deadlifts

21 Pull Ups | Ring Rows | Ring Rows

10 HSPU

15 Cleans

15 Chest to Bar | Pull Ups | Ring Rows

 10 HSPU

9 Snatches 

9 Bar Muscle Ups | C2B | Pull Up

 10 HSPU

Whatever time is remaining complete max effort reps of gymnastics complex: 

RX: TtB + Pull Up + Muscle Up 

Int: TtB + Pull Up + Chest to Bar

Nov: Knee Raise + Leg Raise + Pull Up 

*1 rep is completing the whole complex without coming off the bar.

SCORE is time completed. For every rep of complex completed, 5 seconds will be deducted from the finish time. If Athletes do not finish in cap, score will be 1 second additional for every incomplete rep.

STANDARDS    ADV / INT / NVC

Deadlifts     110/75  |  90/65  |  70/50kg

Cleans        90/65  |  70/50  |  50/35kg

Snatches    70/50  |  50/35  |  40/30kg

HSPU         Deficit (20+15)/(20) |  abmat  |  DB Press (15/10kg)

NOTE: Athletes will begin at the start line under the ropes. 3-2-1-GO, both athletes can step out onto the floor and may break up the work anyway they see fit. Only one athlete working at a time, with a clear changeover. Athletes are responsible for changing their own loads on the bar. Workout time will be stopped once the team has completed the last 10 HSPU / DB Press. Score will then be adjusted for any additional reps of the gymnastic complex.

MOVEMENT STANDARDS:

- Deadlift: Full extension of Knees and Hips at top position, with shoulders behind the bar. Plates must tap the ground to begin each rep.

- Pull Ups: The rep will begin with arms locked at hang position. The athlete will then pull themself up until the chin has been seen to pass the height of the bar.

- HSPU: Athletes will begin in full extension against the wall, lowering until their head touches their allocated target (Advanced is to the floor; Intermediate is to an abmat), before pressing back out to complete extension.

- DB Press: DB begins at shoulders with one head touching shoulders. Movement ends when DB is pressed out with elbows locked out and DB’s over centre of head. Can be Strict or Push Press, but not a jerk. 

- Cleans: Bar begins on the floor to start each rep. Clean can be powered or squatted. Must be stood to full extension with bar on shoulders to complete the lift.

- Chest to Bar Pull Ups: The rep will begin with arms locked at hang position. The athlete will then pull themself up until the chest has been seen to clearly make contact with the bar.

- Snatch: Bar begins on the floor to start each rep. The bar will then be pulled up overhead in one fluid motion. Clean can be powered or squatted. Must be stood to full extension with bar locked out overhead. 

- Bar Muscle Up: The rep will begin with arms locked at hang position. The athlete will then pull themself up over the bar and press themself up to locked out arms above the bar.

- Ring Rows: Athlete’s Body must be at full extension (knees can not be bent) throughout this movement. The rep

will be completed when the rings touch the Athletes Shoulder or Chest and their body remains locked out. Hip drive

is not allowed. A bent knee Ring Row will not be accepted. The rings will be set at a specific height and cannot be adjusted.

- Jumping Pull Up Variants: Athletes will have a box to stand on (height can be adjusted if requested). From here the same rules apply to each of the pull up variations (ie, arms locked out under the bar, then chin over bar or chest touching the bar).

- Gymnastics Complex: Once an athlete has jumped up to the pull up bar they cannot come off until all reps of the complex have been completed. If they come off the bar before completing all movements of the complex it is a no rep.

- TTB Variants: All variants must begin with the arms and hips fully extended at the bottom and the feet must be brought back to behind the bar, not out front. For TTB, both feet must physically touch the bar for rep to count. For K2C, the level of the knees must be clearly visible to have passed the sternum and reach the height of any part of the pec. For Knee raises, the knees must be clearly seen to have passed the hip crease height.

#4 - My Kinda FRANtasy

21 Deadlifts

21 Ring Rows

10 HSPU

15 Cleans

15 Pull Ups

10 HSPU

9 Snatches 

9 Chest 2 Bar Pull Ups

10 HSPU

Whatever time is remaining complete max effort reps of gymnastics complex: 

Intermediate: TtB + Pull Up + Chest to Bar

*1 rep is completing the whole complex without coming off the bar.

SCORE is time completed. For every rep of complex completed, 5 seconds will be deducted from the finish time. If Athletes do not finish in cap, score will be 1 second additional for every incomplete rep.

STANDARDS INTERMEDIATE

Deadlifts = 90/65kg

Cleans = 70/50kg

Snatches = 50/35kg

HSPU = abmat

NOTE: Athletes will begin at the start line under the ropes. 3-2-1-GO, both athletes can step out onto the floor and may break up the work anyway they see fit. Only one athlete working at a time, with a clear changeover. Athletes are responsible for changing their own loads on the bar. Workout time will be stopped once the team has completed the last 10 HSPU / DB Press. Score will then be adjusted for any additional reps of the gymnastic complex.

MOVEMENT STANDARDS:

- Deadlift: Full extension of Knees and Hips at top position, with shoulders behind the bar. Plates must tap the ground to begin each rep.

- Pull Ups: The rep will begin with arms locked at hang position. The athlete will then pull themself up until the chin has been seen to pass the height of the bar.

- HSPU: Athletes will begin in full extension against the wall, lowering until their head touches their allocated target (Advanced is to the floor; Intermediate is to an abmat), before pressing back out to complete extension.

- DB Press: DB begins at shoulders with one head touching shoulders. Movement ends when DB is pressed out with elbows locked out and DB’s over centre of head. Can be Strict or Push Press, but not a jerk. 

- Cleans: Bar begins on the floor to start each rep. Clean can be powered or squatted. Must be stood to full extension with bar on shoulders to complete the lift.

- Chest to Bar Pull Ups: The rep will begin with arms locked at hang position. The athlete will then pull themself up until the chest has been seen to clearly make contact with the bar.

- Snatch: Bar begins on the floor to start each rep. The bar will then be pulled up overhead in one fluid motion. Clean can be powered or squatted. Must be stood to full extension with bar locked out overhead. 

- Bar Muscle Up: The rep will begin with arms locked at hang position. The athlete will then pull themself up over the bar and press themself up to locked out arms above the bar.

- Ring Rows: Athlete’s Body must be at full extension (knees can not be bent) throughout this movement. The rep

will be completed when the rings touch the Athletes Shoulder or Chest and their body remains locked out. Hip drive

is not allowed. A bent knee Ring Row will not be accepted. The rings will be set at a specific height and cannot be adjusted.

- Jumping Pull Up Variants: Athletes will have a box to stand on (height can be adjusted if requested). From here the same rules apply to each of the pull up variations (ie, arms locked out under the bar, then chin over bar or chest touching the bar).

- Gymnastics Complex: Once an athlete has jumped up to the pull up bar they cannot come off until all reps of the complex have been completed. If they come off the bar before completing all movements of the complex it is a no rep.

- TTB Variants: All variants must begin with the arms and hips fully extended at the bottom and the feet must be brought back to behind the bar, not out front. For TTB, both feet must physically touch the bar for rep to count. For K2C, the level of the knees must be clearly visible to have passed the sternum and reach the height of any part of the pec. For Knee raises, the knees must be clearly seen to have passed the hip crease height.