2024 Invictus Seattle Partner Palooza - June 22

Event#1

“Hills to Hades”

Three rounds each for time:

300/250 Meter Ski Erg

10 Devil’s Presses (50/35 lbs)

While partner performs…

20 Dumbbell Bench Presses (50/35 lbs)

***Time Cap – 15 minutes

FLOW – Both partners line up behind the Start Line. At the call of 3-2-1-GO, Partner 1 moves to the ski erg and Partner 2 starts with the DB Bench Presses. Partner 2 must complete 20 Dumbbell Bench Presses before making the dumbbells available to Partner 1 to complete the Devil’s Presses. Once the DP are complete, Partner 1 takes DBs to the bench to complete the DB Bench Presses and Partner 2 begins skiing. They continue alternating rounds until each partner has completed 3 rounds each. Then, they cross the finish line to complete their workout. Score is time to complete the 6 total rounds OR number of reps completed in 15:00.

**PENALTY:

Athletes that throw or drop their DB’s will be penalized either with 10 seconds added to their time or docked 5 reps for each occurrence. The judge will mark the scorecard with an X for each occurrence.

Complete as many rounds and reps as possible in 10 minutes of:

Partner One

10 Crossover Single-Unders with RXSG Beaded Rope

1 Rope Climb (15’)

Partner Two

10 Crossover Single-Unders with RXSG Beaded Rope

1 Rope Climb (15’)

Partner One

20 Crossover Single-Unders with RXSG Beaded Rope

2 Rope Climbs (15’)

Partner Two

20 Crossover Single-Unders with RXSG Beaded Rope

2 Rope Climbs (15’)

Partner One

30 Crossover Single-Unders with RXSG Beaded Rope

3 Rope Climbs (15’)

Partner Two

30 Crossover Single-Unders with RXSG Beaded Rope

3 Rope Climbs (15’)

And so on until the end of the ten minutes.

FLOW: Both partners line behind the Start Line. At the call of 3-2-1-GO, Partner 1 starts with the jump rope then heads to the climbing rope. Partner 2 stays behind the Start Line until tagged in by Partner 1. Partners continue to alternate until time is up.

SCORING: Score is the number of reps completed in 10:00.

STANDARDS:

· Crossover Single Under – Rep will be credited when there is a change in the arm position.

· Rope Climb - Rep is credited when one hand clearly touches ABOVE the tape line, not when they return to the floor.

NOTE: RXSG Freevo Rope will be provided and available to purchase afterwards.

Partner 1 completes as many rounds and reps as possible in 4 minutes of:

60-Foot Sled Push 248/198

240-Foot Shuttle Run

*Immediately followed by Partner 2 completing the same 4-minute AMRAP.

• Floater workout can be completed any time between 8:00am and 2:00pm.
• Each length is 30’.
• 60’ Sled Push is 30’ x 2. Reps are credited every 5’ for a total of 12 reps.
• 240’ Shuttle Run is 30’ x 8. Reps are credited every 60’ for a total of 4 reps.

FLOW: Both partners line up at the Start Line. At the call of 3-2-1-GO, Partner 1 starts and works for 4 minutes. Once the 4 minutes are up, Partner 1 tags Partner 2 in at the start line. Partner 2 begins where Partner 1 left off, either at that last completed segment of sled push or shuttle run. Partner 2 works for 4 minutes. Score is the total number of reps completed in 8 minutes.

Two rounds each, waterfall style, for time:

40/30 Calories of Echo Bike

20 Burpee Box Jump-Overs (24”/20”)

40 Wall Ball Shots (20/14 lbs to 10’/9’ Target)

20 Toes to Bar

Time Cap = 22 minutes

NOTES: Both partners line up behind the Start Line. At the call of 3-2-1-GO, Partner 1 moves to the bike and completes the designated calories while Partner 2 waits behind the Start Line. After completing the bike calories, Partner 1 moves on to the BBJO and Partner 2 moves to the bike. Partner 2 continues to follow Partner 1 through the BBJO, WB and TTB. Once Partner 1 completes the TTB, they must return to BEHIND THE START LINE until Partner 2 completes the TTB and tags them in to start Round 2. They again waterfall through the 2nd round until both partners are across the finish line to complete their workout.  Score is time to complete the 4 total rounds OR number of reps completed in 22 minutes.