CARTEL/DESIRE PAIRS THROWDOWN

RX:

AMRAP 16:

Max Cal Echo Bike in 6min

-into-

4 Rounds

10 Synchro Lateral Bar Burpees

16 Power Snatches (52/35kg) (Split)

-into-

Max Cal Echo Bike in the remaining time.

Intermediate:

AMRAP 16:

Max Cal Echo Bike in 6min

-into-

4 Rounds

10 Synchro Lateral Bar Burpees (Can step over)

16 Power Snatches (43/29kg) (Split)

-into-

Max Cal Echo Bike in the remaining time.

Beginners:

AMRAP 16:

Max Cal Echo Bike in 6min

-into-

4 Rounds

10 Synchro Burpees

16 Hang Power Snatches (20/15kg) (Split)

-into-

Max Cal Echo Bike in the remaining time.

Scoring:

Part A: Calories accumulated on the bike during the first 6 minutes.
Part B: Total calories from the first 6 minutes + calories from the final bike effort.

Workout Flow:

Max Calorie Bike (First 6 Minutes):

Athlete 1 starts on the bike while Athlete 2 rests.
Switch back and forth as needed to maximise calories.

Synchro Lateral Burpees Over Bar:

After 6 minutes, move straight into the synchro burpees.
Athletes start on opposite sides of the barbell. Both must hit the ground at the same time and jump over together. (Intermediate can step over, beginners no over bar)

Power Snatches (Split Reps):

Divide the 16 Snatches however you like.

Max Calorie Bike (Remaining Time):

Once the 4 rounds are complete, head back to the bike.
Keep switching as needed to rack up as many calories as possible until time is called.

Final Notes:

At the 16-minute mark, stop pedaling. Any additional calories displayed on the monitor after you stop will count.

RX:

AMRAP 16:

Max Cal Echo Bike in 6min

-into-

4 Rounds

10 Synchro Lateral Bar Burpees

16 Power Snatches (52/35kg) (Split)

-into-

Max Cal Echo Bike in the remaining time.

Intermediate:

AMRAP 16:

Max Cal Echo Bike in 6min

-into-

4 Rounds

10 Synchro Lateral Bar Burpees (Can step over)

16 Power Snatches (43/29kg) (Split)

-into-

Max Cal Echo Bike in the remaining time.

Beginners:

AMRAP 16:

Max Cal Echo Bike in 6min

-into-

4 Rounds

10 Synchro Burpees

16 Hang Power Snatches (20/15kg) (Split)

-into-

Max Cal Echo Bike in the remaining time.

Scoring:

Part A: Calories accumulated on the bike during the first 6 minutes.
Part B: Total calories from the first 6 minutes + calories from the final bike effort.

Workout Flow:

Max Calorie Bike (First 6 Minutes):

Athlete 1 starts on the bike while Athlete 2 rests.
Switch back and forth as needed to maximise calories.

Synchro Lateral Burpees Over Bar:

After 6 minutes, move straight into the synchro burpees.
Athletes start on opposite sides of the barbell. Both must hit the ground at the same time and jump over together. (Intermediate can step over, beginners no over bar)

Power Snatches (Split Reps):

Divide the 16 Snatches however you like.

Max Calorie Bike (Remaining Time):

Once the 4 rounds are complete, head back to the bike.
Keep switching as needed to rack up as many calories as possible until time is called.

Final Notes:

At the 16-minute mark, stop pedaling. Any additional calories displayed on the monitor after you stop will count.

RX:

3 Rounds for time:

200 Double Unders (Split)

50 Synchronised Wall Balls (20/14lb)

Intermediate:

3 Rounds for time:

100 Double Unders (Split)

50 Synchronised Wall Balls (14/8lb)

Beginners:

200 Single Rope Turns (Split)

35 Wall Ball Thrusters (14/8lb)

How It Works:

Double Unders/Rope Turns:

For RX and Intermediate, you’ll split the jump rope work however you like. One partner works while the other rests.
Beginners will perform single rope turns, also split between the pair.

Synchronised Wall Balls/Thrusters:

Wall balls must be in sync—the partners must be in the bottom of the squat at the same time, or you’ll need to redo the rep.
Beginners will do Wall Ball Thrusters, with both partners squatting and pressing the ball together in sync.

Important Notes:

Time Cap: You’ve got 15 minutes to complete the workout. If you don’t finish, your score will be the total reps completed.

For Time:

50 Dual Dumbbell Box Step Overs (2x22.5kg) (Split)

40 GHD Sit-ups (each)

30 Synchronised Alternating Dumbbell Snatches (30kg)

20 m Handstand Walk (split) (min work req = 5m)

10 Overhead Squats (80kg) (split)

* Minimum work requirement only applies to the handstand walk where each athlete needs to perform at least 5m of the handstand walk (one lap).

Dumbbells may be carried in the front rack or in farmers carry on step-overs, no need to come to full extension whilst going over the box.

Hands to make contact on the floor and overhead before returning to the top to touch the ankle pads to complete a rep on the GHD sit-ups.

Both heads of the DB must touch the floor on the snatch with the synchronisation taking place when both athletes DB's are in the lockout position overhead.

Hands must start behind the starting line to commence each attempt. At least one meter increments must be completed. Full control over the 5m lap finish lines must be demonstrated - no falling over the line. If this happens the athlete goes back one meter to attempt again.

Overhead Squats are from the floor and can be snatched overhead or cleaned to shoulders for a behind the neck push jerk. One athlete may complete all 10.

RX:

0:00-2:00 - Max Synchro Toes to Bar

2:00-3:00 - Rest

3:00-5:00 - Max Synchro Chest to Bar Pull-ups

5:00-6:00 - Rest

6:00-8:00 - Max Bar Muscle Ups (1 person working at a time, no minimum work requirement)

8:00-10:00 - Rest

10:00 - Progress straight into Part B.

Intermediate:

0:00-2:00 - Max Synchro Toes to Bar

2:00-3:00 - Rest

3:00-5:00 - Max Synchro Pull-ups

5:00-6:00 - Rest

6:00-8:00 - Max Burpee Pull-ups (1 person working at a time)

8:00-10:00 - Rest

10:00 - Progress straight into Part B.

Beginner:

Intermediate:

0:00-2:00 - Max Synchro Hanging Knee Raises

2:00-3:00 - Rest

3:00-5:00 - Max Synchro Jumping Pull-ups

5:00-6:00 - Rest

6:00-8:00 - Max Burpee Bar Touches (1 person working at a time)

8:00-10:00 - Rest

10:00 - Progress straight into Part B.

Following completion of Part A, and on the 10:00

Athletes have 7 min to complete a 1RM of the following complex:

Deadlift + Hang Clean + Hang Clean & Jerk

Workout Setup:
Before the workout kicks off, you can load the barbell with the first athlete’s starting weight for the complex. The workout begins with the barbell on the floor and the athlete standing tall, ready to go.

How It Works:
At the 10:00 mark, after the Part A component is finished, the clock will continue through to 17:00, and the workout begins on the call of “3, 2, 1… LIFT!” The first athlete starts the barbell complex, which goes like this:

Call out the weight before touching the bar.
Deadlift it up to full extension—hips and knees locked out, shoulders behind the bar.
Perform a hang clean (power or squat) to get the bar on your shoulders. Hips and knees need to hit full extension, with elbows clearly in front of the bar.
Lower it back to the hang position (straight arms) and hit another hang clean (power or squat) with the same standards.
Finish with a jerk (split or push)—lock those arms out and make sure the bar is directly overhead when viewed from the side.
Once Athlete 1 finishes, Athlete 2 steps up to do the same sequence.

Important Notes:

You’ve got 7 minutes to make as many attempts as you want, but only your heaviest completed lift counts.
Switch athletes whenever you like—just tag hands to hand over the barbell.
If someone starts their complex right before the 16-minute mark, they can finish it, and it’ll still count if successful.
Each athlete uses one barbell, and only one person can work at a time.
Scoring:
Your team’s score is the total of your heaviest lifts. For example, if Athlete 1 hits 100 kgs. and Athlete 2 gets 110kgs, your team’s score is 210kgs.

Scaling Options:
Most athletes should be able to tackle this as written. Please discuss issues with Simon.