PairUP , ThrowDOWN

Rx Division:

AMRAP 15

20 Wall Balls (20/14lbs)(10 ft target)

20 Single Dumbbell Overhead Squats (50/35lbs)

20 Alternating Single Arm Devils Press (50/35lbs)

20 Calorie Assault Bike

20 Alternating Single Dumbbell Hang Power Snatch (50/35lbs)

During the AMRAP, each partner will complete a 1000m Row at separate times

Intermediate Division:

AMRAP 15

20 Wall Balls (20/14lbs)(10/9ft target)

20 Dumbbell Overhead Squats (35/20lbs)

20 Alternating Single Arm Devils Press (35/20lbs)

20 Calorie Assault Bike

20 Alternating Single Dumbbell Hang Power Snatch (35/20lbs)

During the AMRAP, each partner will complete a 1000m Row at separate times

Athletes will complete as many rounds and repetitions as possible in 15 minutes. At some point during the 15 minute workout, both partners must complete a 1000m row. Only 1 partner may be on the rower at a time, and they must complete 1000m before the other partner rows their 1000m. While one partner is rowing, the other partner will perform the work in the AMRAP. You may row at any time during the 15 minute workout.

Scoring:

There is a 2-part score for this workout. Score #1 is the total number of repetitions (excluding the row), and Score #2 is the total time for each partner to complete a 1000m row.

Movement Standards:

Wall Ball - Rx Male, Rx Female, and Intermediate Male Divisions will throw wall ball to a 10 ft target. Intermediate Female Division will throw wall ball to a 9ft target. Hips must descend lower than knees before throwing the wall ball to target.

Single Dumbbell Overhead Squat - One dumbbell is held overhead while the athlete performs a squat. Hips must descend lower than the knees before achieving full extension of the hip, knees, and arm. Athlete must switch arms every 5 repetitions.

Alternating Single Arm Devils Press - While holding one dumbbell, the athlete’s chest and thighs make contact with the floor before standing to achieve full extension of the hip, knees, and arm overhead. Athlete must alternate arms on each repetition.

Assault Bike - The bike must read 0 calories at the start of each round.

Alternating Single Dumbbell Hang Power Snatch - Athlete must begin the rep with full extension of the hip. Once in the hang position, one dumbbell is received overhead and the repetition is completed once the hips, knees, and arm is in full extension. Athlete must alternate arms on each repetition.

Rx Division:

AMRAP 15

20 Wall Balls (20/14lbs)(10 ft target)

20 Single Dumbbell Overhead Squats (50/35lbs)

20 Alternating Single Arm Devils Press (50/35lbs)

20 Calorie Assault Bike

20 Alternating Single Dumbbell Hang Power Snatch (50/35lbs)

During the AMRAP, each partner will complete a 1000m Row at separate times

Intermediate Division:

AMRAP 15

20 Wall Balls (20/14lbs)(10/9ft target)

20 Dumbbell Overhead Squats (35/20lbs)

20 Alternating Single Arm Devils Press (35/20lbs)

20 Calorie Assault Bike

20 Alternating Single Dumbbell Hang Power Snatch (35/20lbs)

During the AMRAP, each partner will complete a 1000m Row at separate times

Athletes will complete as many rounds and repetitions as possible in 15 minutes. At some point during the 15 minute workout, both partners must complete a 1000m row. Only 1 partner may be on the rower at a time, and they must complete 1000m before the other partner rows their 1000m. While one partner is rowing, the other partner will perform the work in the AMRAP. You may row at any time during the 15 minute workout.

Scoring:

There is a 2-part score for this workout. Score #1 is the total number of repetitions (excluding the row), and Score #2 is the total time for each partner to complete a 1000m row.

Movement Standards:

Wall Ball - Rx Male, Rx Female, and Intermediate Male Divisions will throw wall ball to a 10 ft target. Intermediate Female Division will throw wall ball to a 9ft target. Hips must descend lower than knees before throwing the wall ball to target.

Single Dumbbell Overhead Squat - One dumbbell is held overhead while the athlete performs a squat. Hips must descend lower than the knees before achieving full extension of the hip, knees, and arm. Athlete must switch arms every 5 repetitions.

Alternating Single Arm Devils Press - While holding one dumbbell, the athlete’s chest and thighs make contact with the floor before standing to achieve full extension of the hip, knees, and arm overhead. Athlete must alternate arms on each repetition.

Assault Bike - The bike must read 0 calories at the start of each round.

Alternating Single Dumbbell Hang Power Snatch - Athlete must begin the rep with full extension of the hip. Once in the hang position, one dumbbell is received overhead and the repetition is completed once the hips, knees, and arm is in full extension. Athlete must alternate arms on each repetition.

Rx Division:

12 Minute Time Cap

For Time:

16 Alternating Dball Cleans (150/100lbs)

30 Toes To Bar (Each)*

16 Alternating DBall Cleans

30 Chest To Bar Pull Ups (Each)*

16 Alternating Dball Cleans

30 Bar Muscle Up (Total)*

*One partner must hold Dball while the other partner performs their toes to bar, chest to bar, and bar muscle-ups. Reps will only count while Dball is being held.

Scoring:

Time it takes to complete the workout or total repetitions completed at time cap.

Movement Standards:

Alternating Dball Cleans - Partners must alternate reps. Knees and hips must be in full extension on the clean (over shoulder).

Toes to Bar - Athlete must go from a hang on the pull-up bar with arms extended to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar. Each partner will perform 30 Toes to Bar, and may switch at any time. While one partner is performing Toes to Bar, the other partner must perform a Dball hold in bear hug. Toes to bar repetitions will only count while the Dball is being held.

Chest to Bar Pull Ups - Athlete must go from a hang on the pull-up bar with arms extended to having their chest touch the bar. Each partner will perform 30 Chest to Bar Pull Ups, and may switch at any time. While one partner is performing Chest to Bar, the other partner must perform a Dball hold in bear hug. Chest to Bar repetitions will only count while the Dball is being held.

Bar Muscle Up - Athletes are to complete a total of 30 bar muscle ups, split in any way. Athlete must pass through or begin with a hang below the bar, with arms extended and feet off of the ground. Athlete cannot glide kip, do pull-overs, or rolls to support. Athlete can kip the bar muscle-ups. No part of the Athlete’s foot can go over the lowest part of the bar. Athlete must move through at least a portion of a dip to reach the top of the repetition. The repetition is counted once Athlete’s arms are fully locked out and their shoulders are slightly over the bar. Only the hands can touch the bar, no other part of the arm can. At the top of the repetition, the Athlete’s arms must be supporting their weight, no resting on the bar. While one partner is performing bar muscle up, the other partner must perform a Dball hold in bear hug. Bar muscle up repetitions will only count while the Dball is being held. 

Intermediate Division:

12 Minute Time Cap

For Time

16 Alternating Dball Cleans (100/70lbs)

30 Knees To Chest (Each)*

16 Alternating DBall Cleans

30 Chin Over Bar*

16 Alternating Dball Cleans

30 Wall Walk (Total)*

*One partner must hold Dball while the other partner performs their knees to chest, chin over bar, and wall walk. Reps will only count while Dball is being held.

Scoring:

Time it takes to complete the workout or total repetitions completed at time cap.

Movement Standards:

Alternating Dball Cleans - Partners must alternate reps. Knees and hips must be in full extension on the clean (over the shoulder).

Knees To Chest - Athlete must go from a hang on the pull-up bar with arms extended to having their knees raise above their hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar. Each partner will perform 30 Knees To Chest, and may switch at any time. While one partner is performing Knees to Chest the other partner must perform a Dball hold in bear hug. Knees to Chest repetitions will only count while the Dball is being held.

Chin Over Bar - Athlete must go from a hang on the pull-up bar with arms extended to having their chin go over the bar. Athlete can use any style grip on the bar. If Athlete is unable to perform a Chin Over Bar, they may perform 2 Burpees to 1 Chin Over Bar. Each partner will perform 30 Chin Over Bar, and may switch at any time. While one partner is performing Chin Over Bar the other partner must perform a Dball hold in bear hug. Chin Over Bar repetitions will only count while the Dball is being held.

Wall Walks - We will follow the 22.1 Open standard. Athletes are to complete a total of 30 Wall Walks, and may switch at any time. While one partner is performing the wall walk, the other partner must perform a Dball hold in bear hug. Wall walk repetitions will only count while the Dball is being held. 

Rx Division:

Both athletes will have a combined 8 minutes total to complete:

Buy In: 30 Unbroken Double Unders

Lifting Complex for max load of 1 Squat Clean, 1 Hang Cluster, 1 Shoulder to Overhead

*Only one partner works at a time. Partner A must complete their lifting complex before Partner B goes. Once Partner B starts their double unders, Partner A’s attempts at a max load are completed. Athletes may lift as many times as they’d like. Athletes can share the 8 minutes however they wish.

Intermediate Division:

Both athletes will have a combined 8 minutes total to complete:

Buy In: 30 Double Unders or 75 Single Skips

Lifting Complex for max load of 1 Squat Clean, 1 Hang Cluster, 1 Shoulder to Overhead

*Only one partner works at a time. Partner A must complete their lifting complex before Partner B goes. Once Partner B starts skipping, Partner A’s attempts at a max load are completed. Athletes may lift as many times as they’d like. Athletes can share the 8 minutes however they wish.

Scoring:

Combined total weight.

Movement Standards for Lifting Complex:

For the Squat Clean component, Athlete pulls barbell off the floor and receives barbell at the bottom of a front squat. Hip crease must be below knees. Athlete then stands, with knees and hips fully extended. Athlete then goes right into the Hang Cluster component (hang squat clean to thruster). Athlete will bring the barbell down into the hang position, and from there they will receive the barbell at the bottom of a front squat into a lockout overhead. The barbell must come to full lockout overhead with the hips, knees and arms fully extended. From there, the Athlete will go into the Shoulder to Overhead component. Athlete will lower the bar into the front rack position, and from there the Athlete can choose to perform a Strict Press, a Push Press, a Push Jerk, or a Split Jerk.

Rx Division:

20 Minute Time Cap

For Time:

10 Rounds (You Go I Go)

200m Run

8 Synchronized Bar Facing Burpees

8 Deadlifts (275/185)

Intermediate Division:

20 Minute Time Cap

For Time:

10 Rounds (You Go I Go)

200m Run

8 Synchronized Bar Facing Burpees

8 Deadlifts (225/155)

Partner A performs a 200m run while Partner B waits for Partner A to return from their run. Partner A and B then perform 8 synchronized bar-facing burpees. Once completed, Partner A will move on to complete 8 deadlifts to finish 1 round. It will then be Partner B's turn on the run. 

Scoring:

Score is the time to complete the workout or total repetitions at time cap.

Movement Standards:

Run - Athletes must begin their run on the marked 'X'.

Synchronized Bar-Facing Burpees - Both athletes will start on the same side of the barbell. Their chest and thighs must be on the ground at the same time before taking a 2-foot jump over the barbell. 

Deadlift - Athletes will lift the barbell from the floor into full extension of the hip and knees.