13's Fittest 2024

10 minutes
3-2-1 max barbell complex
3 front squats, 2 push presses, & 1 thruster

DETAILS:
Each partner will have 3 attempts at their heaviest complex. Partners can swap back and forth, and weight can be pulled on and off, but each partner only get three attempts. Both partners will have 10 minutes to complete all 6 attempts.

SCORE: P1 max complex + P2 max complex

P1: 2 minutes of max bench presses
30 second transition
P2: 2 minutes of max bench presses
30 second transition to the start line, then…
run (both partners together)

DETAILS:
Rx (96/65), Intermediate (75/55), Scaled (65/45)
Rx (1600m), Intermediate/Scaled (800m)

P1 and P2 will have 2 minutes each to accumulate however many bench presses they can complete. At the 2 minute mark, P2 will transition, and if a weight change is needed it will be done at that time. At the 4.5 minute mark, all partners will make their way to the start line. At the end of 30 seconds both partners will begin their run. Partners do not have to stay together during the run and can finish the run at different times.

SCORE: (P1 mile run + P2 mile run) - bench press reps as seconds

5min AMRAP
P1: max box jump overs
P2: max calorie row
1 minute rest
5min AMRAP
P1: max back squats (55% of b/w)
P2: max kb snatches

DETAILS:
Rx - 24/20, 55% of b/w, 53/35
Intermediate - 20/16, 95/65, 35/26
Scaled - 20/16, 75/55, 26/20

P1 will start on BJOs, and P2 will start on the rower in the first 5 minute AMRAP. Partners will have one opportunity to switch during the 5 minutes whenever they would like. And the same goes for the second AMRAP, partners will have one opportunity to switch whenever they would like. Switching is not required though.

For the back squats, we will ask for your bodyweight before the day of to plan which lanes will need what weight. Your weight will be waiting for you in your lane during your heat. It will be your responsibility to change weight if/when you and your partner switch during the second AMRAP.

SCORE: total reps (max BJOs + max cals + max KBSs + max BSs)

P1: 1 minute max skierg calories
then
P2: 1 minute max skierg calories

DETAILS:
P1 and P2 will have 1 minute each to accumulate however many calories on the skierg that they can. No particular standards here, but I would practice before the day of, as 1 minute on the skierg can feel a little bit longer when sprinting!

This is a floater workout, meaning that it can be completed any time during the day before Workout 3 begins!

SCORE: P1 skierg cals + P2 skierg cals

9 min AMRAP
400m run (YGIG)
2 rounds of 10 toes-to-bars (YGIG rounds; each P does 2 rounds)
Int = 15 total, not YGIG
Scaled = 2 rounds of 10 YGIG hanging knee raises - each partner does 1 round
10 atomic sit-ups (P1 does 10, then switch)
10 power cleans (each)
max rope climbs

DETAILS:
Rx - toes-to-bars, ASUs 25/15, cleans 65% of b/w, rope climbs
Intermediate - 15 toes-to-bars total, ASUs 25/15, power cleans 50% of b/w, rope climbs
Scaled - hanging-knee-raises, sit-ups to presses 25/15, power clean (65/95), max jumping pull-ups

P1 will run 400m, and then P2 will run 400m. P1 will do 10 hanging reps, and then P2 will do 10 hanging reps, and then P1 will do their 2nd round of the same 10 reps, and then P2 will do their 2nd round of the same 10 reps. P1 will complete 10 sit-up reps, and then P2 will do 10 sit-up reps. P1 will complete their 10 cleans, then P2 will complete their 10 cleans. After that, any time remaining will be used for max rope climbs/jumping pull-ups.

SCORE: time completed or time cap + missed reps added as seconds