Iron Tide Classic

10 Min clock

Partner 1: 800m Run for Time

Partner 2: Max Cal Echo Bike

*Switch when Partner 1 returns*

One athlete starts on place mat behind their bike, while one athlete starts behind the run line. On 3…2…1…GO!

Partner 1 takes off on an 800m run around the track around the park, while partner 2 hops on the bike. They will have to start the bike by pushing the green button.

When Partner 1 returns from the 800m run by crossing the black line, Partner 2 takes off on their 800m run, while Partner 1 starts racking up calories on the Echo Bike.

When Partner 2 returns from the 800m run and crosses the black line, event 1 is complete. They can then switch on and off the bike until 10 minutes is on the clock.

Score for Event 1 is the final time for the 1 Mile (P1 +P2 = E1 score).

Score for Event 2 is total Calories on the Echo Bike AT 10 minutes. 

The judge will look directly at the bike monitor AT 10 minutes. No roll over calories count.

MOVEMENT STANDARDS

1. One partner behind bike, one behind line at start.

2. P1 starts running.

3. P2 starts biking.

4. P2 cannot start running UNTIL P1 crosses black line to finish.

5. No difference from RX to Scaled.

SCORE

1. Event 1 is P1 800m + P2 800m = total run time

2. Event 2 is total calories AT 10 minutes on the clock.

10 Min clock

Partner 1: 800m Run for Time

Partner 2: Max Cal Echo Bike

*Switch when Partner 1 returns*

One athlete starts on place mat behind their bike, while one athlete starts behind the run line. On 3…2…1…GO!

Partner 1 takes off on an 800m run around the track around the park, while partner 2

hops on the bike. They will have to start the bike by pushing the green button.

When Partner 1 returns from the 800m run by crossing the black line, Partner 2 takes off

on their 800m run, while Partner 1 starts racking up calories on the Echo Bike.

When Partner 2 returns from the 800m run and crosses the black line, event 1 is complete. They can then switch on and off the bike until 10 minutes is on the clock.

Score for Event 1 is the final time for the 1 Mile (P1 +P2 = E1 score).

Score for Event 2 is total Calories on the Echo Bike AT 10 minutes. 

The judge will look

directly at the bike monitor AT 10 minutes. No roll over calories count.

MOVEMENT STANDARDS

1. One partner behind bike, one behind line at start.

2. P1 starts running.

3. P2 starts biking.

4. P2 cannot start running UNTIL P1 crosses black line to finish.

5. No difference from RX to Scaled.

SCORE

1. Event 1 is P1 800m + P2 800m = total run time

2. Event 2 is total calories AT 10 minutes on the clock.

8 Min clock

Buy In: 60 Ping Pong Wall Balls

Remaining Time: Establish 3RM Hang Cluster

*SCORE: Total combined heaviest load. 

Both partners start on their mat on the floor. On 3…2…1…GO! Both partners go to the rig. One partner stands inside while the other is outside. Whoever starts with the ball will SQUAT, STAND, THROW over the top of the pull up bar, that’s 1 rep. The partner on the other side will CATCH, SQUAT, STAND, THROW back to the partner, that’s 2 reps.The rep counts when the other athlete CATCHES THE BALL.

*This will be a tie breaking time.

Once they finish 60 reps of the ping pong wall ball, they will make their way to the floor.

There will be an empty barbell, plates, and clips. With the remaining time on the clock, they will both establish a 3 rep max hang squat clean thruster. 

*The total score will be:

P2 # + P2 # = total #.

MOVEMENT STANDARDS

 Both partners start on their mat and stay in their lane while going to their ping pong wall balls.They must SQUAT hips below knees, and stand with the ball and throw it over the bar. If it doesn’t go over the bar, they just throw again, no squat is necessary. If they fail their squat, hips are AT or ABOVE the knees, the rep is not counted and they will just carry on with reps.

Hang cluster: The bar starts on the group, they must deadlift with proper form, WAIT until the judge gives them the go, and then return the bar to anywhere that is not the ground. IF the bar touched the ground at any point during the complex, it is a NO REP. 

The cluster must reach hips below the knees and lock out at the top overhead. Knees, hips, shoulders and elbows locked out. if the bar stops at the shoulders, NO REP. If the knees are bent while the bar is coming down from overhead, NO REP.

For the hang cluster , if rep 1 is good, rep 2 is bad, the athlete can keep going for a redo of rep 2, or drop the bar and completely start over.

Clips must be on the bar for the reps to count. Immediate NO REP if clips are not on the bar.

Athletes are in charge of changing adding/removing any weights.

SCORE

1. Total Weight of P1 + P2

2. Tie break is Time of Ping Pong Wall Balls

WEIGHTS

1. RX wall ball : 20# for MM , 14# for FF

2. SCALE wall ball: #14 MM, 10# FF

3. MM divisions only use 45# barbell

4. FF divisions only use 35# barbel

7 Minute AMRAP

Toes to Bar 

**EMOM: 8 Synchro Burpees Over Line

Scaled: Knee raises (1 rep) or Toes to Bar (2 reps) 

OVERVIEW & PURPOSE

Both partners start on their mat on the floor. On 3…2…1…GO! Both partners go to the floor, there will be a line. Both face the back wall towards the rig. One partner is on one side in front, while the other is on the opposite side in the back. At the top of every minute including the 0:00, both athletes perform 8 synchro burpees and get over the line however they wish. Once the 8 synchro burpees are completed, one athlete returns to the start, while the other goes to the rig. At the rig, the partner must wait until the other partner is on the mat before beginning toes to bar reps. Athletes can switch at any point during the minute. When the clock starts the next minute, athletes must return to the start and meet in the middle for the next synchro burpees.

MOVEMENT STANDARDS

1. Synchro Burpees Over The Line: both partners must touch CHEST and THIGHS on the ground at the SAME time. Get over the line however , step or jump.No touching of the line is acceptable. 

2. Toes to Bar: toes must make contact with the bar and return BEHIND the rig.

3. Scaled: knees raises (KR) at belly button and above, must return BEHIND the rig. 

Scaled division has optional toes to bars for 2x reps. (Ex. 1 TTB = 2 reps, 1KR=1rep)

SCORE:

Total combined Toes To Bar across 7 minutes (Scaled Knee Raises)

For Time: [8 Minute Time Cap]

10 Shoulder To Overhead

20 Shoulder Taps

30 Box Jump Overs

Tag Partner 2 and they go in reverse.

30/20/10

Both partners start on their mat on the floor. On 3…2…1…GO! One partner will go to the barbell on the floor to perform 10 shoulder to overhead. The barbell will have to be cleaned (power or squat ) to the front rack position. Once in the front rack position, the athlete may shoulder press, push press, or push jerk the barbell to the locked out overhead position. Knees, hips, shoulders, and elbows must be locked out at the top in order for the reps to count. Once 10 reps are completed, the athlete will move to the wall walk plate taps. Athletes will start on the floor at the bottom of a push up (chest and thighs on the ground and feet against the wall), when they push up, they will get feet up the wall before their hands move. The hands can move once the feet are both on the wall, the athlete will walk towards the plates. A rep is completed when both hands go ON, THEN OFF the plates. NO part of the hand shall be on the ground. The elbows can be locked out or soft, as long as no parts of the body are on the ground.

Once 20 reps are completed, return to the bottom of the wall walk position to complete the work. 

Then, athlete will progress to 30 box jump overs. Once complete, they will run to the place mat where partner two will then begin their work, in reverse. 

30 box jump overs, 20 wall walk plate touches, 10 shoulder to overhead. 

STANDARDS: 

RX weights: 155#/105#

SCALED WEIGHTS: 105#/75#

RX plate touches: 45#/25#, one row of plates

SCALED plate touches: 45#/25#, two rows of plates

RX box height: 30”/24”, JUMP ONLY. Step or jump down allowed 

SCALED box height: 24”/20”, Jump OR STEP UP/DOWN PERMITTED. 

Movement standards: 

Shoulder to overhead: Full body locked out overhead before returning barbell back to front rack. 

Wall walk plate touches: On plates without touching the floor, then return. Start and finish at the bottom of a wall walk rep. 

Box jump overs: RX jump on and step/jump down. Scaled can jump or step up/down. Both feet land on top of the box at the same time. Do not have to stand up on box. 

SCORE: Total Time OR CAP+REPS remaining

IF a team gets capped, their final time is 8:00 PLUS each rep not completed = 1 second.

Ex. Team A gets capped with 9 more STO, their final time is 8:09.