2023 Summer Swollstice - Partner Edition

9 AMRAP

Max Cal Ski

+

20' Lunge + 1 TTB + 20' Lunge

20' Lunge + 2 TTB + 20' Lunge

20' Lunge + 3 TTB + 20' Lunge

20' Lunge + 4 TTB + 20' Lunge

and so on....

RX- Toes to Bar, 35/25# DB

Scaled- High Knees, 25/15# DB

Masters - 30/20# DB

Description of Workout is as follows...

Workout 1 is two scored events.

Total Ski calories for Event 1.

Total reps of TTB/HK and Lunges for Event 2.

The workout starts with all athletes behind the start line.  At 3-2-1-go, Athlete 1 will start on the Ski Erg while Athlete 2 performs a 20' DB Lunge. DB's must be held in the farmer carry position. After both feet clearly cross the line, the athlete will place DB's on the floor, move to the rig and perform one TTB.  Athlete must face the start line while performing TTB. After performing the one TTB, the athlete will lunge back 20'. Once completed, athletes will switch roles, adding one TTB each round. Athletes will continue this for the entire 9 minutes. 

3-Rep Front Squat from the floor

7 total barbells

Scaled Female- 45-55-65-75-85-95-105

RX Female- 75-95-105-115-125-135-155

Scaled Male- 75-95-115-135-155-175-185

RX Male- 115-135-165-185-205-225-245

*30 seconds for each lift followed by 10 seconds to transition to the next barbell

Workout 2 is a Front Squat Ladder.  Each division will have 7 pre-loaded barbells with increasing weights.  At 3-2-1 go, the athlete will have 30 seconds to complete 3 front squats.  Athletes may choose to power clean then start their three squats, or they may choose to squat clean and perform two more squats, as long as proper depth is achieved on the squat clean.  Athletes must completely finish the squats prior to the 30-sec beep in order to move to the next barbell.  After 30 seconds, athletes will have 10 seconds to move to the next barbell. Each barbell will allow for 3 points (reps) - 1 point for each successful squat.  If an athlete reaches the final barbell, they will perform as many squats as possible in the final 30 seconds. 

For Time

7 Sandbag Overs

20 Synchro Wreckbag Squats

250m Run

20 Synchro Wreckbag Squats

7 Sandbag Overs

Workout 3 begins with all athletes at the starting line.  At 3-2-1-go one athlete from each team will traverse the wall and teams will begin 7 reps of sandbag over the wall.  Once completed, all athletes will proceed toward the judges where they will perform 20 synchro squats (wreckbag on the shoulder or KB goblet for scaled).  Once completed, teams will exit to the left and begin a lap around the building together.  Once completed, athletes will re-enter the building and follow arrows to their lane.  Athletes will complete another round of synchro squats and 7 sandbag overs.  Once completed both athletes will cross the finish line.

Sandbags- RX- 125/75, Scaled- 75/50, Masters- 100/75

Wreckbags- 50/35

KB- 35/26

Event 5 and 6

6 AMRAP

Max Sandbag Clean

+

3 Wall Walk

20 Hurdle Hop Overs

6 Cal Row

-into-

1:00 Rest

-into-

Event 7 and 8

4 AMRAP

Max Cal Assault Bike

Max Rope Climbs (or zombie climbs 5 for 1)

Workout 4 begins with all athletes at the start line.  At 3-2-1-go, Athlete 1 will perform max reps of sandbag cleans while Athlete 2 starts on the wall walks.  After performing 3 wall walks, athletes will perform 20 lateral hurdle hop overs, followed by 6 cals on the rower.  Athletes may switch roles at any time but must tag their partner's hand in front of the rowers. Athletes must reset their rowers before each set of rowing. Sandbag cleans are to the shoulder, showing control by straightening their non-working arm to the side.

RX weight is 125/75#, Scaled 75/50#, Masters 100/75#

Wall Walk Standard- One line 55" from the wall to start and finish, one line 10" from the wall. Every rep begins and ends with the athlete lying down with both hands touching the first tape line. Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line for the 10" mark before the athlete can descend. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position. 

Scaled athletes will perform 8 hurdle facing burpees instead of wall walks and hurdle hop overs.

At the end of the 6 minute AMRAP, teams will have one minute rest while moving to their designated start line near the bikes and ropes.  At 3-2-1-go, Athlete 1 will move to the bike while Athlete 2 starts their rope climbs.  Athletes may switch roles at any point, and as many times as they like. RX Athletes may sub 1 rope climb for 5 consecutive zombie climbs. Zombie climbs start with both hands on the rope, one arm reaching up overhead. The athlete will lower themselves down until one shoulder and one hand are touching the ground before pulling themselves back up the rope, finishing in the same starting position with the arm overhead. All scaled athletes will perform zombie climbs. 

This workout consists of 4 scored events.  Max sandbag cleans, max rope climbs, max cals on the bike, and max reps in the wall walk AMRAP.

Scaled Version

6 AMRAP

8 Hurdle Facing Burpees

6 Cal Row

(with max sandbag cleans as in RX) 75/50#

-into-

1:00 rest

-into-

4 AMRAP

Max Cal Assault Bike

Max Zombie Climbs