Tortured Duo [2024]

WORKOUT #1 - [12 mins]

The Clean Up 

3 Rounds:

35 Double Unders

6 Power Snatch / Clean

- - - 

2 Rounds:

35 Double Unders

6 Squat Snatch / Clean

- - - 

1 Round:

35 Double Unders

6 Sn + OHS / C & J

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

SCORE is Time completed. 

If workout is not completed then score will be the time cap plus 1 second per rep uncompleted.

BB = 70 | 50 | 35 kg

NOTES:

Athletes will begin at the start line under the rig. 3-2-1-GO, Athlete 1 will run out to the Allocated Skipping area and complete their reps. Once all reps are complete, athletes can begin their snatches or Cleans (Male athlete is required to snatch, Female athlete is required to Clean. Both will share the same barbell).  Athletes may tag out at anytime to complete any amount of reps, but only one athlete on the floor working at a time.

*Once all reps are complete, both athletes must cross the start / finish line to finish the workout.

MOVEMENT STANDARDS:

- Double Under Skips: The Athlete will jump so that the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

- Cleans: Bar begins on the floor to start each rep. Unless specifically Stated, Clean can be powered or squatted. Must be stood to full extension with bar on shoulders to complete the lift. No part of the body other than the feet may touch the ground during the execution of the lift.

- Snatch: Bar begins on the floor to start each rep. The bar will then be pulled up overhead in one fluid motion. Unless specifically Stated, can be powered or squatted. Must be stood to full extension with bar locked out overhead to complete the lift. No part of the body other than the feet may touch the ground during the execution of the lift.

- OH Squat: Normal squatting rules apply here. Bar remains locked in Overhead 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. Failure to completely lock out elbows, hips and knees will also 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.

- Snatch + OHS Complex: Athlete will perform a Snatch, can be powered or squatted. Must be stood to full extension with bar locked out overhead to complete the lift. Only then can they perform the Overhead Squat.

WORKOUT #2 - 8min

The Devil’s Angels! 

EMOM 1 Sync Sandbag to Shoulder

For remainder of time complete:

Odd: 40 Devil Press

Even: 60 Toes to Bar

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

SCORE is Total Reps completed

DB: (30/22.5)|(22.5/15)|(15/10kg)

NOTES:

Athletes will begin at the start line under the ropes. Both Athletes will then run out and perform a sync Sandbag to shoulder. For the “sync” to count, both athletes need to have the sandbag locked out shoulder position at the same time (Novice will do 3 slamball to locked out overhead). For the remainder of the minute, athletes will work one at a time to chip away at the Devil’s Press Reps. One athlete will work, while the other athlete waits at the sandbag. Upon completion of the minute, both athletes will again perform the sync sandbag / slamball before resuming the same, this time chipping away at their Toes to Bar reps. Athletes will continue in this fashion (Devil’s press every odd minute and Toes to Bar every even minute) until all reps are complete. Once the team completes all reps of one movement, they will continue on the other movement every minute.

MOVEMENT STANDARDS:

- Sandbag To Shoulders: The Athlete will grip the sandbag and lift it up off the floor to rest on top of the shoulder while at full extension (shoulders, hips and knees in alignment) before bringing it back down to the ground.

- Slamball to OH: The athlete will pick up the slamball and lift it overhead. To complete the lift, the slamball must be centered overhead, with arms straight and locked out over the feet with the hips and knees fully extended. 

- Alt Devil Press: Normally performed with two dumbbells, this workout will feature only one DB to complete the movement, alternating arms each rep. It is a combination of a dumbbell burpee and a dumbbell snatch. Athletes will start by performing a burpee with one hand on the DB and the other on the floor - chest making contact with the floor. Athlete will either jump or step in, and will then snatch or swing the dumbbell 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 or touch the shoulders and press the dumbbells. 

- 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 frontal plane (feet under hands, not out front). 

- For TTB, both feet must physically touch the bar for rep to count. 

- For Alt TTB, only one foot is required to touch the bar per rep, but feet must alternate each rep.

- For Leg Raise, the level of the feet must be clearly seen to have passed the hip crease height. 

- For Knee raises, the knees must be clearly seen to have passed the hip crease height.

NA

WORKOUT #3 - 13mins

Vertigo

PART 1: “Up is Down”

AMRAP (6 mins)
Bike For Cals 

- - -

1 Wall Walk
3 Deadlifts
5 Burpees Over Bar
7 Chest to Bar

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

SCORE is Total reps completed

- - rest 1 min - - 

PART 2: “Down is Up” 
1RM Complex (6min)

1 Clean + 
1 Front Squat + 
1 Jerk

- - - - - - - - - - - - - - -
SCORE is Total Load

STANDARDS:

ADV
Wall Walk  
BB = (100/70kg)
BoB: 2foot jump
Chest to Bar

INT
Wall Walk (Line 2)  
BB = (85/60kg)
BoB: 2foot jump
Pull Up

NVC
Wall Walk (Line 1)
BB = (70/50kg)
BoB: can step
Ring Row

NOTES:

PART 1: SCORE will be Total Reps completed (AMRAP + Cals)

Teams will begin at the start line under the ropes. 3-2-1-GO, Athlete 1 will Jump on the bike and begin riding for max effort cals. Athlete 2 will begin on the AMRAP of Wall Walks, Deadlifts, Burpees over Bar and Chest to Bars. Athletes may change roles at any time they like continually until the end of the AMRAP

Athletes will have 1:00 rest, before beginning Part 2. 

PART 2: SCORE will be the total weight of the heaviest successful complex from each athlete.

Each athlete will make attempts to achieve their highest successful load of the complex within the 6:00 minute timeframe. The load can increase or decrease at anytime. Only one athlete, lifting at a time. Athletes may have as many attempts as they like to complete the complex. 

MOVEMENT STANDARDS:

- Wall Walks: All variants must begin with the Athlete laying flat on the ground, with hands clearly in front of the line. Athlete will press up and move both feet onto the wall. Only then, can the athlete move their hands to walk towards the wall. Novice Athletes, the hands must clearly pass to the other side of the indicated line. Intermediate and Advanced athletes can have any part of both hands touching their indicated line. Hands must return their start line position before the feet can come off the wall.

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

- Burpees Over Bar: Athletes must start with a burpee (chest and thighs to touch the floor) then jump over the bar, with a two-foot take off and landing. Athletes are not required to come to full extension when jumping over the bar, however, shoulder must clearly be above the height of the hips and knees when jumping over the bar.

- 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.

- 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.

- Ring Rows: Athlete’s feet will be touching the line, their 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.