The Level Ground Throwdown

Workout 1: Partner Relay – 2-Min Windows
Part A: Run & Echo Bike (2 rounds – 1 round each partner)

Partner 1:

200m Run
Max Calories on Echo Bike (until 2:00)
At the 2:00 mark, Partner 2 starts:

200m Run
Max Calories on Echo Bike (until 4:00)
1 Minute Rest

Part B: Ski Erg & Box Step-Overs (2 rounds – 1 round each partner)

Partner 1 (starts at 5:00):

10 (F) / 13 (M) Ski Erg Calories
Max Box Step-Overs with 1x 8kg (F) / 12kg (M) Kettlebell (until 7:00)
At 7:00, Partner 2 starts:

10 (F) / 13 (M) Ski Erg Calories
Max Box Step-Overs with 1x 8kg (F) / 12kg (M) Kettlebell (until 9:00)

CrossFit Total – Partner Edition
Format:
Both athletes work together to establish a 1-rep max in the following lifts, in this order:

Strict Press
Back Squat
Deadlift
Each lift has a 5-minute time cap.
Both athletes must complete their lift within that window—sharing time, space, and strategy.

Flow Example:

0:00 – 5:00: Both athletes complete Strict Press 1RM
5:00 – 10:00: Both athletes complete Back Squat 1RM
10:00 – 15:00: Both athletes complete Deadlift 1RM

Rules:

Athletes may take multiple attempts within the time cap.
Collars must be on the bar for lifts to count.
Athletes must alternate safely and efficiently.

Scoring:

Each athlete’s heaviest successful lift for each movement counts.
Final team score = Total combined load from all six lifts.

6-Minute Time Cap

Complete the following as a pair, synchronised where stated. Reps increase each round. Any time left goes into a core finisher.

Workout Flow:

Round 1

4 Syncro DB Lunge Squat Sequences (15kg F / 22.5kg M)
4 Syncro Line-Facing Burpees
10 Shared Toes-to-Bar OR 20 Shared Toes-to-Target
Round 2

4 Syncro DB Lunge Squat Sequences
6 Syncro Line-Facing Burpees
12 Shared Toes-to-Bar OR 24 Shared Toes-to-Target
Round 3

4 Syncro DB Lunge Squat Sequences
8 Syncro Line-Facing Burpees
14 Shared Toes-to-Bar OR 28 Shared Toes-to-Target
Then:

Max Rep Syncro V-Ups in remaining time

Movement Notes:

DB Lunge Squat Sequence = Lunge (left), Lunge (right), Squat = 1 sequence, performed in sync
Toes-to-Target is the inclusive option, mirroring the intent of Toes-to-Bar, and reps are shared between partners
V-Ups must be synchronised—both athletes moving as one

Part A: Partner Relay – Grit & Shuttles
Relay-style, one athlete works while the other rests. Once Partner 1 finishes, Partner 2 goes.

Each athlete completes:

5 Sandbag Cleans (30kg F / 40kg M)
2 Shuttles
5 Sandbag Squats (40kg F / 50kg M)
2 Shuttles
4 Shuttles Carrying Heavy Sandbag (50kg F / 75kg M)

Part B: Barbell Burnout – At 3:00
Straight into 2 minutes of max rep thrusters (25kg F / 40kg M)
Score = Total reps between both athletes.