KJ Classic 2023

In 7:00, teams will find a one rep max shoulder to overhead. 

Both athletes must find their max lift in the 7:00 window. 

Bar will be taken out of the rack. 

Score will be combined load. 

6:00 Timecap, for max reps 

Athlete will switch movements after each minute 

Sandbag Squats* (150/100)

Bike Calories

Score = Combined bike calories and squats at the end of the six minute clock

*Bag must be held in a bear hug position and will be taken from a box

No rollover calories counted at the 6:00 mark

Workout flow:

Minute 1 - 

Athlete 1 performs sandbag squats 

Athlete 2 bikes for calories 

Minute 2 - 

Athlete 1 bikes for calories 

Athlete 2 performs sandbag squats 

6:00 Timecap, for max reps 

Athlete will switch movements after each minute, both athletes will be working at the same time

Sandbag Squats* (200/150)

Bike Calories

Score = Combined bike calories and squats at the end of the six minute clock

*Bag must be held in a bear hug position and will be taken from a box

No rollover calories counted at the 6:00 mark

Workout flow:

Minute 1 - 

Athlete 1 performs sandbag squats 

Athlete 2 bikes for calories 

Minute 2 - 

Athlete 1 bikes for calories 

Athlete 2 performs sandbag squats 

10 Minute Timecap:

60/48 Single DB Push Press (50/35) 

10 Synchro Bar Facing Burpees

50 Partner to Partner Wallballs (20/14) 

10 Synchro Bar Facing Burpees

40 Hang Power Cleans (135/95)

10 Synchro Bar Facing Burpees

16/12 Gymnastic Complex*

*Gymnastic Complex -

One repetition is:

2 Toes to Bar

2 Chin Over Bar Pullups 

Single DB Push Press: Each teammate must complete 30/24 single dumbbell push press. Athlete two cannot start their push press until athlete one has finished all of their reps. No jerking is allowed. Athlete must be completely locked out with hips and knees extended to finish a rep. 

Synchro Bar Facing Burpeess: Both teammates must have the chest on the ground at the same time for the rep to count. Stepping over the bar is not allowed. 

Partner to Partner Wallballs: Athlete one will perform a wallball that will allow athlete two to catch the ball. Athlete two will then do a wallball and throw it back to athlete one. The rep is complete when the ball touches the wall at the appropriate heighth. 

Hang Power Cleans: Each athlete must complete 20 hang power cleans. Athlete one must complete all 20 reps before athlete two can work. Athletes must show a complete deadlift prior to performing the clean. Any clean taken from the floor will be a no-rep. The elbows must clearly be forward of the bar in the front rack with the hips and knee extended for a good rep. 

Gymnastic Complex: All 4 movements must be strung together, coming off the bar before the second pullup is complete will be a no-rep. THERE IS A MINIMUM WORK REQUIREMENT OF ONE REP PER TEAMMATE. 

10 Minute Timecap:

50/40 Handstand Push-ups 

10 Synchro Bar Facing Burpees

50 Partner to Partner Wallballs (30/20) 

10 Synchro Bar Facing Burpees

40 Hang Power Cleans (155/105)

10 Synchro Bar Facing Burpees

16/12 Gymnastic Complex*

*Gymnastic Complex -

One repetition is:

1 Toes to Bar 

1 Chest to Bar 

1 Bar Muscle Up 

Handstand Pushups: Each teammate must complete 25/20 handstand pushups. Athlete two cannot start their handstand pushups until athlete one has finished all of their reps. 

Synchro Bar Facing Burpees: Both teammates must have the chest on the ground at the same time for the rep to count. Stepping over the bar is not allowed. 

Partner to Partner Wallballs: Athlete one will perform a wallball that will allow athlete two to catch the ball. Athlete two will then do a wallball and throw it back to athlete one. The rep is complete when the ball touches the wall at the appropriate heighth. 

Hang Power Cleans: Each athlete must complete 20 hang power cleans. Athlete one must complete all 20 reps before athlete two can work. Athletes must show a complete deadlift prior to performing the clean. Any clean taken from the floor will be a no-rep. The elbows must clearly be forward of the bar in the front rack with the hips and knee extended for a good rep. 

Gymnastic complex: All 3 movements must be strung together, coming off the bar before the muscle up is complete will be a no-rep. THERE IS A MINIMUM WORK REQUIREMENT OF ONE REP PER TEAMMATE. 

17 Minute Cap:

2000/1800 m Row 

1400 m Team Rope Run 

*Max Handstand Walk in Time Remaining 

Teams may split row however they like.  

Teams will complete run together holding rope. 

Handstand walking must be done in 8 ft incrememnts, athletes must switch out every 48 ft. 

Tie break will be row time. 

Row is capped at 9:00.