This workout will be completed 1 minute after finishing "We Have Lift Off!"

APOLLO

RX'D

3-Minute AMRAP:
Shoulder to Overhead @ 185/125lbs, 205/135lbs
-when athletes reach 20 completed reps, they must add weight to their bar and continue the AMRAP.

1 athlete working at a time, the other athlete resting. Athletes can switch whenever desired

SCALED

3-Minute AMRAP:
Shoulder to Overhead @ 135/95lbs, 155/105lbs
-when athletes reach 20 completed reps, they must add weight to their bar and continue the AMRAP.

1 athlete working at a time, the other athlete resting. Athletes can switch whenever desired

Bowling Ball

RX'D

9-Minute AMRAP:
25 Double Unders (must be unbroken)
10 Strict HSPU/Kipping HSPU

1 athlete working at a time, the other athlete resting. Rounds and reps will be completed in a "you go, I go" fashion, swapping with your partner when the round is fully completed. Men will complete strict HSPU, Ladies will complete kipping HSPU.

SCALED

9-Minute AMRAP:
25 Single Skips
10 Barbell Shoulder to Overhead @ 95/65lbs

1 athlete working at a time, the other athlete resting. Rounds and reps will be completed in a "you go, I go" fashion, swapping with your partner when a round is fully completed.

Teens

7-Minute AMRAP:
25 Single Skips
8 DB Bench Press @ 25/15lbs per hand

Kids (6-7)

7-Minute AMRAP:
5x50ft Shuttle Run
10 DB Snatches @ 10lbs
8 Goblet Squats @ 10lbs

Kids (8-9)

7-Minute AMRAP:
5x50ft Shuttle Run
10 DB Snatches @ 15lbs
8 Goblet Squats @ 15lbs

FInale

RX'D

Part A
For Time
9-7-5 Snatches @ 155/105lbs
27-18-9 Toes to Bar

INTO (partner switch)

Part B
For Time
27-18-9 Hang Snatches @ 75/55lbs
9-7-5 Bar Muscle Ups

Specialist: Teams can choose which athlete does either Part A or Part B. The partner to complete Part A, will complete the entire workout, and switch off with their partner. Once Partner 1 completes Part A and tags off with their partner, Partner 2 can complete Part B.

There are TWO separate scores for the Finale, Time completed when partner 1 finishes Part A, Time completed when partner 2 finishes Part B.

SCALED

Part A - For Time
9-7-5 Power Snatches @ 95/65lbs
27-18-9 Toes to Ring

INTO (partner switch)

Part B - For Time
27-18-9 Hang Snatches @ 65/45lbs
9-9-9 Kipping Pull-ups

Specialist: Teams can choose which athlete does either Part A or Part B. The partner to complete Part A, will complete the entire workout, and switch off with their partner. Once Partner 1 completes Part A and tags off with their partner, Partner 2 can complete Part B.

There are TWO separate scores for the Finale, Time completed when partner 1 finishes Part A, Time completed when partner 2 finishes Part B.

Teens

For Time:
12-10-8-6
DB Snatches @ 20/15lbs
Toes to Rings
Dual DB Front Squats @ 15/10lbs per hand

Lumberjacks Gauntlet

RX'D

For Time:
500m Row
50 Wallballs @ 20/14lbs to 10/9ft Target
40 Box Jump Overs @ 30/24" w/ step down
50 Chest to Bar Pull-ups
40 Box Jump Overs @ 30/24" w/ step down
50 Wallballs @ 20/14lbs to 10/9ft Target
500m Row

all distances and reps are cumulative, and athletes can change partners whenever desired - THEY MUST TAG OFF TO DO SO. athletes will start OFF the rower, time finishes when the last 500m is completed.
The time cap is 17 Minutes

*every 100m on the row erg counts as 1 rep

SCALED

For Time:
500m Row
40 Wallballs @ 20/14lbs to 10/9ft Target
30 Box Jump Overs @ 24/20" w/ step down
20 Wall Walks
30 Box Jump Overs @ 24/20" w/ step down
40 Wallballs @ 20/14lbs to 10/9ft Target
500m Row

all distances and reps are cumulative, and athletes can change partners whenever desired - THEY MUST TAG OFF TO DO SO. athletes will start OFF the rower, time finishes when the last 500m is completed.
The time cap is 15 Minutes

*every 100m on the row erg counts as 1 rep

Teens

For Time:
300m Row
15 DB Thrusters @ 20/15lbs
15 Box Jump Overs 20" w/ Step Down
5 Wall Walks
15 Box Jump Overs @ 20" w/ Step Down
15 DB Thrusters @ 20/15lbs
300m Row

Teens will start off the row erg. Time finishes when the last 300m is completed.
The time cap is 8 Minutes.

*every 100m on the row erg counts as 1 rep

Kids (6-7)

For Time:
10 DB Thrusters @ 10lbs
10 Burpee Box Step Overs 20"
3 Wall Walks
10 Burpee Box Step Overs @ 20"
10 DB Thrusters @ 10lbs
150m Row

Kids will start hands on the wall. Time finishes when the last 150m is completed.
The time cap is 8 Minutes.

*every 50m on the row erg counts as 1 rep

Kids (8-9)

For Time:
12 DB Thrusters @ 15lbs
10 Burpee Box Step Overs 20"
3 Wall Walks
10 Burpee Box Step Overs @ 20"
10 DB Thrusters @ 15lbs
200m Row

Kids will start hands on the wall. Time finishes when the last 200m is completed.
The time cap is 8 Minutes.

*every 50m on the row erg counts as 1 rep

The Vortex

RX'D

2 Rounds for time:
50/40 Cal Ski Erg
35 Front Squats @ 135/95lbs
10 Rope Climbs (alternating)

Both athletes will start on the Ski erg and Front Squats respectively, completing both movements at the same time. Once the reps have completed, they will switch and complete the exercise they have not done yet (they may have to wait for their partner here). upon completing both the front squat and the ski erg, both athletes will move to the rope to complete 10 alternating rope climbs, then moving onto the second round.
The time cap is 14 minutes.

SCALED

2 Rounds for time:
40/32 Cal Ski Erg
35 Front Squats @ 95/65lbs
4 Rope Climbs (cumulitive)

Both athletes will start on the Ski erg and Front Squats respectively, completing both movements at the same time. Once the reps have completed, they will switch and complete the exercise they have not done yet (they may have to wait for their partner here). upon completing both the front squat and the ski erg, both athletes will move to the rope to accumulate 4 rope climbs, then moving onto the second round.
The time cap is 14 minutes.

Kids (6-7)

2 Round For Time:
30 Plate Jumps @ 6" (1x45lbs Plate & 1x25lbs Plate)
50ft Walking Lunges @ 5lbs/hand
100ft Forward Sled Drag @ 45lbs

*each 25ft segment is counted as 1 rep

The time cap is 6 minutes.

Kids (8-9)

2 Round For Time:
30 Plate Jumps @ 8" (2x45lbs Plate)
50ft Walking Lunges @ 10lbs/hand
100ft Forward Sled Drag @ 65lbs

*each 25ft segment is counted as 1 rep

The time cap is 6 minutes.

We have lift off!

RX'D & Scaled

6 Clean and Jerks for Max Weight
every 2 minutes both partners must complete 1 Clean and Jerk at whichever weight they choose.

Once the 6 minute workout is completed athletes will receive a 1 minute rest/transition to adjust the weight of their bar and move into the Event "Apollo"

Athletes can attempt the weight they choose as many times as they wish, however only 1 lift from each partner during each 2 minute segment will be counted toward the final total weight.
Athletes can adjust the weight up or down as needed at any point during the 6 minutes.
Once a lift has been completed within a 2 minute segment, the athlete who made the lift can no longer lift until the next 2 minute segment.
Choose your weight wisely.