The Phoenix Games

For total calories

9 rds you go I go full rds

2:00 windows

30 double unders

15/12 pull ups

-max calorie echo bike with any remaining time

At 3,2,1 go!!

Athlete 1 will do 30 double unders, followed by 15 pull ups. When finished with 30 du and 15 pull ups, athlete 1 will finish with as many calories on the echo bike with any remaining time of the 2:00, at the 2:00 mark athlete 2 will follow this same sequence, then athlete 3. Each athlete completing 3 rds.

Double unders

rope passes under feet twice each jump

Chin over bar pull ups

each rep will be credited when the athletes chin clears the pull up bar. each rep starts with arms fully extended

Echo bike

send it

0:00-3:00

max cal row

3:00-12:00

36 hspu

15 cleans 165/115

24 hspu

15 cleans 165/115

12 deficit hspu (45# plates)

-max reps cleans with any remaining time

*score is total cals plus max cleans combined

At 3,2,1, GO!!

Athletes will complete 3:00 of max calories on the rower, switching out as needed

At 3:00 on the clock teams will have 9:00 to complete 36 hspu where each rep starts in a locked out position and ends in that same position. then 15 cleans, these cleans can be done as a power clean or a squat clean. Then 24 more handstand push ups. Then 15 more cleans. Then 12 Deficit hspu with a 45# plate under each hand, Finally, as many cleans as possible with any remaining time.

Intermediate

For time

800/600/400m run together

36 toes to rings

8 front squats 115/85 (A-1)

8 sync lateral burpees over bar

8 front squats 115/85 (A-2)

8 sync lateral burpees over bar

8 front squats 115/85 (A-3)

6 rope climbs

At 3,2,1 go!!

All 3 athletes will run 800m

As soon as 1 athlete gets back, they start chipping away at the toes to rings. both feet touching the rings. When 36 toes to rings are complete, A-1 will do 8 front squats. Then 2 of 3 athletes will do 8 sync lateral burpees over bar. Then A-2 will do 8 front squats, then 2 of 3 will do 8 sync lateral burpees over bar. Then A-3 will do 8 front squats, then 2 of 3 athletes will do 8 sync lateral burpees over bar. Then 2 more rds with only the distance of the run changing to 600m then 400m.