Virginia's "THE HEAT" RX & Scaled Fitness Competition

Event #1

AMRAP 15

- 40 Alternating Dumbbell Snatch

- 30 Dumbbell Overhead Reverse Lunge

- 20 Burpee Box Jumps

*Buy In & at 10:00 Mark

- 60 Toes to Bar

For Event #1, teams will be accumulating as many rounds/reps as possible within a 15:00 time frame. The core of the workout will consist of Dumbbell Snatch, Dumbbell Overhead Reverse Lunge, and Burpee Box Jumps. At the 0:00 & 10:00 mark, teams must complete 60 Toes to Bar in order to accumulate reps at those prior movements.

Reps can be split between partners in any way. However, every non-working partner will be in a holding area and in order for them to start accumulating reps, the working partner must come and tag that partner in.

General Guidelines:

- All Dumbbell movements are done with a single dumbbell

- Dumbbells will remain in front of box, burpees will be done behind box

- The non working athlete has to be in the holding area at all times in order for the other athlete to work

Dumbbell Snatch (Rx & Scaled)

- A rep starts with any part of the dumbbell touching the ground and finishes when the dumbbell is locked out overhead

- Athletes must switch arms each rep (Alternating Reps)

- Only one head of the dumbbell has to touch the ground when cycling reps

- Arm must be locked out overhead

- You may switch hands in mid air

- Dumbbell must be controlled when set on the ground for final rep. A dumbbell being thrown will result in a rep penalty.

Single Dumbbell Overhead Reverse Lunges (Rx)

- Dumbbell must be overhead at all times, arm does not have to be fully locked out but the dumbbell cannot go to head level.

- When lunging, the knee must touch the ground and hips must open fully in order for a rep to count.

- Reps do not have to be alternating in any way.

- Dumbbell must be controlled when set on the ground for final rep. A dumbbell being thrown will result in a rep penalty.

Goblet Reverse Lunges (Scaled)

- Both hands must be on the dumbbell at all times.

- When lunging, the knee must touch the ground and hips must open fully in order for a rep to count.

- Reps do not have to be alternating.

- Dumbbell must be controlled when set on the ground for final rep. A dumbbell being thrown will result in a rep penalty.

Burpee Box Jumps (Rx)

- Body must stay within line of box, no lateral burpees

- Chest must touch ground on the burpee

- Two foot take off from the ground to the box

- Hips must open to full extension at the top of each rep on the box

- Rep starts when chest hits the ground for burpee and finishes when the hips open at the top of the box jump

Burpee Step Ups (Scaled)

- Body must stay within line of box, no lateral burpees

- Chest must touch ground on the burpee

- Hips must open to full extension at the top of each rep on the box

- Step ups do not have to be alternating

- Rep starts when chest hits the ground for burpee and finishes when the hips open at the top of the box step up

Toes to Bar (Rx)

- Rep starts with jumping onto the pull-up bar and then finishes once toes touch the bar.

- Feet must come behind the pull-up bar to start/string reps together

Hanging Knee Raise (Scaled)

- Rep starts with jumping onto the pull-up bar and then finishes once knees are raised above the height of their hips

- Feet must come behind the pull-up bar to start/string reps together

Male/Male Rx

50lb Dumbbell, 24” Box
Female/Female Rx

35lb Dumbbell, 20” Box
Male/Male Scaled

35lb Dumbbell, 24” Box
Female/Female Scaled

20lb Dumbbell, 20” Box

1 Rep Max Clean Ladder

For Event #2, all athletes of a division (Rx or Scaled) will take the floor and compete in a clean ladder with increasing weights. Everyone in their specific division will share the same barbell and each team will take a turn attempting the weight.

- Each team will get a 0:30 interval for BOTH athletes to hit the current weight on the barbell. 

- Once every team has cleaned (or attempted) the current weight, it will then increase and follow this cycle until there is one person/team left.

- There must be a minimum of 1:00 rest between attempts. *This only applies if there are two people left in the clean ladder.

- There is no limit on attempts but if the rep has not been fully completed (Stood up with hips fully open) by the end of your 0:30, then the lift will not count.

- If you cannot lift the weight on the barbell, you can choose to do max rep deadlifts at that bar and each rep will count as 1 total pound towards your team’s total weight.

- After you choose to do deadlifts at a weight or have failed to lift the barbell in the 0:30 window, you are then done with the ladder and will walk to the athlete holding area.

- Power Clean & Squat Clean are both allowed.

- Each team’s score will be the total amount lifted between the two partners.

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Starting weights for each division

- Male/Male Rx: 225lb

- Female/Female Rx: 155lb

- Male/Male Scaled: 155lb

- Female/Female Scaled: 85lb

4:00 Clock

2 Rounds

- 50ft Handstand Walk

- 200ft Sled Push

*In remaining time

- Max Rep DBall Cleans

General Guidelines:

- For this event, there will be a 4:00 total time cap. 

- Each team’s score will be the total number of DBall cleans they are able to complete before the time cap is completed. 

- Before athletes can start accumulating reps with the DBall, they must complete the 2 Rounds for time.

- If there is a tie in reps, the tie break will be how fast you finish the two rounds for time. 

M/M Rx: 45lb on Sled, 150lb DBall

F/F Rx: 35lb on Sled, 100lb DBall

M/M Scaled: 35lb on Sled, 140lb Farmers Carry (70lb in each hand), 100lb DBall

F/F Scaled: 25lb on Sled, 100lb Farmers Carry (50lb in each hand), 50lb DBall

-Sled weight subject to change depending on terrain (inside turf / outside concrete).

Handstand Walk (Rx)

- Athletes will complete the 50ft Handstand Walk by going 25ft one way and then 25ft back. 

- The 25ft will be set up into 5 consecutive 5 foot sections. 

- You must progress in 5ft increments. If you come down before completing the 25ft, you must start your next attempt behind the previous 5ft increment that you successfully passed. 

- Athletes must start their Handstand Walk with their hands (Palms & Fingers) BEHIND the mark of the segment being attempted. 

- A rep will count once your hands (Palms & Fingers) pass a 5ft increment. 

- If your feet touch the ground before your hands pass the line, the rep does not count.

Farmers Carry (Scaled)

- Athletes will complete a 150ft Farmers Carry by carrying two Farmers Carry handles 75ft one way, and then 75ft back.

- The Carry must start behind the starting line (0ft) and they cannot turn around until they pass the 75ft line. 

Sled Push (Rx & Scaled)

- The sled push will be set up in 50ft increments. A start (at 0ft) and finish (at 50ft). 

- The entire sled must start behind the starting increment (0ft) and finish by passing the opposite increment (50ft). 

- The sled must make it down and back twice before the 200ft is completed. 

DBall Cleans (Rx & Scaled)

- A rep will start with the DBall on the ground and is completed once the athlete lifts the ball and throws it over their shoulder (behind them) while reaching full extension of the hips.

- You cannot squat underneath the DBall as you throw it over your shoulder.

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To be announced on event day