Cupid’s Throwdown - Volume II

(Rx Version)

15-10-5

Synchro Deadlifts @245/175lbs

DB Bench Press @2x50/35lbs

-then-

50 Cal Echo Bike

-then-

5-10-15

DB Bench Press @2x50/35lbs

Synchro Deadlifts @245/175lbs

Scaling: All of the reps and general flow will be kept for all three divisions. The weight variations for the other divisions are as followed

- Scaled & 90+ Weights

DB @2x35/25 

Barbell @185/125

Scoring: This workout is for time, fastest score wins. In the event of a tie the team who completed the bike calories faster will receive the tie-break. If the teams have not completed the workout in time a score of total reps will be given.

Flow:

At 3-2-1-GO! both athletes will begin performing synchro deadlifts, the reps are credited when teammates reach extension together. Next, one athlete at a time will complete their set of bench press. There is no rule on who goes first at during any round of bench press, only that the first athlete completes all their reps before the second athlete can work. 

Once the first part of the workout is completed athletes move to the bike portion. one athlete working at a time bikes until 50 calories are completed. There is No minimum work requirement. After 50 calories, the athlete return to the barbell to complete the ascending portion of the workout. Same rules apply for the style of deadlift and athlete order of bench press.

The clock is stopped once upon completion of the very last synchro deadlift.

Movement Standards:

- Conventional dead lift with the hands wider than the feet is required, No sumo. Athletes may lift the bar at different moments, but the rep is credited when both athletes achieve full lockout at the top. If one athlete drops the bar, the other athlete may wait at the top for their partner to catch up and get back in sync. 

- The bench press starts with both arms locked out at the top. One head of the dumbbell is Required to make body contact before returning to the lockout position. Excessive tilting of the dumbbells will not be allowed. Athletes are required to Control the dumbbells to the ground, Full sending the dumbbells will incur a penalty.

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"Double Date"

A

AMRAP 5

40 Toes to Bar (One partner must be hanging)

400m Team Run 

*Max Reps Toes to Bar w/ time remaining

-1:00 Transition-

B

AMRAP 5

15 Wall Walks 

400m Team Run 

*Max Reps Wall Walks w/ time remaining

Divisional Variations:

Rx- 40 toes to bar // 15 wall walks to 10" tape line

Masters- 30 toes to bar // 10 wall walks to 10" tape line

Scaled- 40 hanging knee raises // 15 wall walks to 20" tape line

Workout Flow:

At 3-2-1-Go athletes begin completing their designated number of toes to bar, one athlete works whie one hangs. After completing the required reps both athletes head out for their 400m run. Once both athletes return to their lanes they will begin accumulating as many additional reps as possible with the time remaining. The tiebreak time will be how long it takes to complete the first set of toes to bar.

During the 1 minute transition athletes move to their wall space.

At 3-2-1-Go athletes begin completing their designated number of wall walks, athletes may tag out at any point. After completing the required reps both athletes head out for their 400m run. Once both athletes return to their lanes they will begin accumulating as many additional reps as possible with the time remaining. The tiebreak time will be how long it takes to complete the first set of wall walks.

Movement Standards:

For toes to bar both feet must make contact between the hands at the same time, any part of the foot may make physical contact. For hanging knee raises knees must raise higher than parallel to the floor. For BOTH styles one partner is required to hang while the other works, any grip is permitted. There is no minimum work requirement and you may switch the working athlete as many times as you want. 

Wall walks start flat on the ground with no requirement for hand placement. Both feet must be off the ground before either hand can begin moving. Once both hands make contact with the designated tape line you may return to the starting position for a completed rep. There is no minimum work requirement and you may switch the working athlete as many times as you want.

"Double Date"

A

AMRAP 5

40 Toes to Bar (One partner must be hanging)

400m Team Run 

*Max Reps Toes to Bar w/ time remaining

-1:00 Transition-

B

AMRAP 5

15 Wall Walks 

400m Team Run 

*Max Reps Wall Walks w/ time remaining

Divisional Variations:

Rx- 40 toes to bar // 15 wall walks to 10" tape line

Masters- 30 toes to bar // 10 wall walks to 10" tape line

Scaled- 40 hanging knee raises // 15 wall walks to 20" tape line

Workout Flow:

At 3-2-1-Go athletes begin completing their designated number of toes to bar, one athlete works whie one hangs. After completing the required reps both athletes head out for their 400m run. Once both athletes return to their lanes they will begin accumulating as many additional reps as possible with the time remaining. The tiebreak time will be how long it takes to complete the first set of toes to bar.

During the 1 minute transition athletes move to their wall space.

At 3-2-1-Go athletes begin completing their designated number of wall walks, athletes may tag out at any point. After completing the required reps both athletes head out for their 400m run. Once both athletes return to their lanes they will begin accumulating as many additional reps as possible with the time remaining. The tiebreak time will be how long it takes to complete the first set of wall walks.

Movement Standards:

For toes to bar both feet must make contact between the hands at the same time, any part of the foot may make physical contact. For hanging knee raises knees must raise higher than parallel to the floor. For BOTH styles one partner is required to hang while the other works, any grip is permitted. There is no minimum work requirement and you may switch the working athlete as many times as you want. 

Wall walks start flat on the ground with no requirement for hand placement. Both feet must be off the ground before either hand can begin moving. Once both hands make contact with the designated tape line you may return to the starting position for a completed rep. There is no minimum work requirement and you may switch the working athlete as many times as you want.

"Happy Hour"

1:30 (Partner 1) Max Reps Snatch Complex

:30 - Rest

1:30 (Partner 2) Max Reps Snatch Complex

:30 - Rest

1:30 (Partner 1) Max Reps Clean Complex

:30 - Rest

1:30 (Partner 2) Max Reps Clean Complex

*Score is Total combined Reps

Division Standards:

Rx:

Snatch + Hang Squat Snatch @155/105

Clean + Hang Squat Cleans @185/125

Scaled: 

Snatch + Hang Snatch @95/65

Clean + Hang Clean @135/85

Masters:

Snatch + Hang Snatch @95/65

Clean + Hang Squat Clean @135/85

Workout Flow:

At 3-2-1-Go Partner 1 will begin completing as many reps of their snatch complex, each successful complex will count as 1 rep, no partials. The final lift must leave the floor before the 90sec mark but may be completed after the buzzer. After a 30sec rest Partner 2 will begin their portion of work. Athletes may adjust their barbell to the second weight at any point during the rest window AND/OR while their partner is working. Another 30sec rest until Partner 1 is back on the bar completing as many reps of their clean complex. One last 30sec rest then partner 2 is on the bar for the final 90sec interval. Score is combined total reps completed after 4 intervals.

Movement Standards:

For all divisions clips are required on the outside of the bar before lifting. The starting rep of the complex is always taken from the floor and any style of snatch/clean is allowed. The second rep must be completed without taking hands off the bar. "Hang" for this workout is considered to be anything between below the waist and the floor. If any part of the plate touches the floor between reps it is a "No Rep" and the athlete must start the complex over. In the squat variations for Rx and Masters if the athlete does not reach full squat depth in the initial attempt, they may keep the bar in the front rack/overhead position and repeat the squat portion for a "Good Rep". 

(Rx Version)

30 - 1arm DB Burpee Clusters @50/35lbs

40 - Pistol Squats 

50 - Box Jump Overs @24"

60 - Sychro alt. DB Snatches @50/35lbs

Scoring: This workout is for time, fastest score wins. In the event of a tie the team who completed the burpee clusters faster will receive the tie-break. If the teams have not completed the workout before the time cap a score of total reps will be given.

Flow:

At 3-2-1-GO! one athlete will begin performing the DB Clusters while the second athlete stands nearby. Athlete two may sub in at any time and continue the work, any kind of physical contact is ok during the 'tag-out' process. Athletes are NOT required to alternate arms during this movement. Athletes will continue this style during the 40 pistol squats. Athletes are NOT required to alternate legs. After the last rep over box overs is completed the athletes will begin the DB snatches together. All 60 reps must be done in synchronization, with the focus being lockout at the top together. The clock is stopped once both dummbells are safely returned to the floor.

Movement Standards:

-The burpee Cluster rep begins with the chest on the ground and one hand on the DB handle. A jump or step is permitted on the way down and up. A full depth squat is required for the thruster portion, and the rep is credited when full lockout overhead paired with hip extension is reached.  

-Pistol Squat is our single leg squat variation for the RX division. You may tap your foot in between each rep if staying on the same leg. Athletes are not required to alternate legs during this workout. Although you may hold your foot/lower leg during the movment you may not press off of your leg with your hand for support.

-Two foot take-off and landing is not required during the box jump, only that you become airborne at some point during the ascent; step or jump down are both permitted. Hands are not allowed to contact the box at any time or the rep must be redone.

-In the DB snatch ANY part of the DB is required to make contact with the floor. Hands are not allowed to rest on the leg. The rep is credited when both partners have the DB OH in lockout with full hip extension.

(Scaled/90+ Version)

30 - 1arm DB Burpee Clusters @35/25lbs

40 - Goblet Lunges @35/25lbs

50 - Box Overs @24"

60 - Sychro alt. DB Snatches @35/25lbs

Additional Standards:

-During the lunges any form of front rack is allowed as long as both hands remain in contact with the DB. Athletes will step backwards behind the line and make knee to floor contact. The rep is credited when the athlete steps forward and makes it both feet over the line stnading tall with the DB.

-Jumping and/or stepping is allowed to get over the box as long as both feet make contact with the top of the box before making it to the other side.