The Fitaid Barbell Beatdown

This workout is brought to you by Lifting The Dream!

90 Second Bike Floater 
Each partner will have :45 to accumulate as many bike calories as possible.  
Floater will be open from 10am - 1pm. 
  
At 3,2,1 go Athlete 1 with start to accumulate calories on the bike. At :45 your judge will instruct athletes to switch. Athlete 2 will then accumulate as many calories in the :45-time frame as possible.   
Score is total calories in 90 seconds. 
 

This workout is brought to you by WOD Outlet!

AMRAP 12 MINUTES 
Ski Cals (One partner always working on the Ski)

50 foot Yoke carry (156lbs all divisions) 

6 Sandbags over the yoke (will be set to a standard height)

50 foot Yoke carry to startling line

Allowing each partner to alternate full rounds for 12 minutes. 

On the count of 3,2,1, go athletes will alternate full rounds of the following movements for 12 minutes. Completing as many rounds and reps as possible in the allotted time. 
Athlete 1 will start calories on the ski.  Athlete 2 will carry their yoke 50 feet. Once Athlete 2 arrives at the 50 foot mark he/she will complete 6 sandbag tosses over the yoke,crawling/ducking UNDER the yoke after each rep to get to the other side. After the sandbag tosses are complete Athlete 2 will carry their yoke back to the starting line. Athlete 1 and Athlete 2 will switch places. Athlete 1 will then repeat the same movement patterns as Athlete 2 did. Rotating athletes after each full round.  There will be an athlete on the ski at all times. 

Total score will be total cals on the ski PLUS the number of sandbags over the Yoke. 

Division Standards

Sandbag Weight:

SCALED 75/50lbs
 
MASTERS 44+ 75/50lbs
 
INTERMEDIATE 100/75lbs
 
MASTERS 35-44 100/75lbs
 
RX 150/100lbs

Yoke Height:
Consistent across divisions. This height may NOT be adjusted.

 
  
Movement Standards

  
Yoke Carry:
Yokes can be carried in any fashion as long as they do not touch the ground.  
If a yoke is dropped or touches the ground during the carry the athlete must stop motion, pick up the yoke and resume their carry.  
No dragging of the yoke is allowed during the carry.  
  
Sandbag Toss:
Athletes may throw or roll sandbags over the yoke. 
Sandbags must clearly roll or be tossed over the yoke. 
Athletes may duck/crawl under the yoke in any fashion. Just as long as the athlete's toro passes clearly under the yoke itself.

SANDBAGS MUST BE PLACED BACK ON THE DESIGNATED SQUARE AT THE 50 FOOT MARK BEFORE CONTINUING WITH THE YOKE CARRY.  
 

This workout is brought to you by Clearwater Sports Massage!

12 Minute Clean Ladder 
12 Barbells increasing in weight at each lift. 

On the count of 3, 2, 1 go both athletes will share a 45 second window to make one successful clean each, sharing the same barbell for same sex teams, with a :15 second transition between barbells. In the :15 transition time athletes will move to the next barbell in the cycle. Barbells will increase in weight at each attempt.  
If an athlete fails a lift the second athlete can continue with the ladder until failure or until the final barbell is successfully cleaned.  
The Score is the total pounds successfully lifted between both athletes. 
  

Same sex teams sharing a barbell, sharing the 45 second window to attempt their lifts and sharing the :15 second window to transition to the next barbell.

 
Coed teams will have separate barbells but will also lift at the same time.  Sharing the 45 second window to attempt their lifts and sharing the :15 second window to transition to the next barbell. 

  
Division Standards
  
The women's ladder starts at x lb. The weight will increase by 5-10lbs until it reaches x lb.  
 
While the men's ladder starts at x lb. The weight will increase by 5-10lbs until it reaches x lb.  

Female bar will weigh 35lbs. Male bar will weigh 45lbs. 

Scaled Female /  Co-Abilities (F) Adaptive Athlete - Ladder starts at 55lbs , Ladder ends at 120lbs

Scaled Male - Ladder starts at 95lbs , Ladder ends at 205lbs

Intermediate Female - Ladder starts at 95lbs , Ladder ends at 205lbs

Intermediate Male - Ladder starts at 155lbs , Ladder ends at 265lbs

RX Female - Ladder starts at 135lbs , Ladder ends at 245lbs

RX Male - Ladder starts at 205lbs , Ladder ends at 335lbs

Masters Female 35-44 - Ladder starts at 95lbs, Ladder ends at 205lbs

Masters Male 35-44 - Ladder starts at 155lbs, Ladder ends at 265lbs

Masters Female 45+ - Ladder starts at 95lbs, Ladder ends at 205lbs

Masters Male 45+ -  Ladder starts at 155lbs, Ladder ends at 265lbs

  
Movement Standards
  
Clean:
Start each rep with the barbell on the ground. Power cleans or squat cleans are permitted. If a knee(s) touches the floor during the attempt, the   
rep will not count.  The barbell must contact the shoulders at the receiving position of the rep.  It is necessary to lock out the hips and legs to complete the clean. This standard must be met before releasing the barbell or before it is credentialed as a good rep. 

This workout is brought to you by 1st Phorm! 

3 Min Max Cal Row Buy In 

Both athletes split the row and may change out as they need. 

THEN 
9 Minute AMRAP 

10 Thrusters (Can be split between partners)
10 Toes to Bar (Can be split between partners)
10 Synchro Lateral Bar Over Burpees 

On the count of 3, 2, 1 go athletes will have 3 minutes to complete as many calories as possible on the rower. Athletes MUST be seated on the rower prior to initiating the pull of the handle. ONE or BOTH athletes may complete the row.  

At the 3-minute mark athletes will have 9 minutes to complete 10 thrusters, then 10 toes to bar, splitting the work as needed. Upon completion of both the thrusters and toes to bar both athletes will complete 10 synchronized lateral bar over burpees. Athletes will repeat the aforementioned movements, completing as many rounds and reps as possible within the 9-minute cap. 

*There will be NO transition time between the row buy-in and the AMRAP. Athletes must be OFF the rower prior to their partner starting the thrusters. Athlete NOT working must be in their designated spot. Athletes will tag in their partner at each transition.*

Row and AMRAP will count as two seperate scores. 
 

Division Standards:

SCALED 
Thrusters 75/55 
Hanging Knee Raises  
 
INTERMEDIATE 
Thrusters 95/65 
Toes to Bar 
 
MASTERS 35-44 
Thrusters 95/65 
Toes to Bar 
 
MASTERS 44+ 
Thrusters 95/65 
Toes to Bar 
 
RX 
Thrusters 135/95 
Toes to Bar 

Movement Standards

Hanging Knee Raise:

The rep begins with the athletes hanging from the bar with arms fully extended and feet behind the plane of the rig.The rep is complete when athletes raise their knees above the level of the hips. A stepper may be used to assist in helping athletes reach the bar. 

Toes to Bar:

The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig.The rep is complete when athletes touch both feet to the bar at the same time between the hands. 

Thruster:

Each set of thrusters begins with the barbell on the
ground.The crease of the athlete's hip must clearly pass below the top
of your knees in the bottom. A full squat clean into the thruster is allowed but not
required when the bar is taken from the floor. The rep is credited when the athlete's hips, knees, and arms are fully extended; and when the bar is directly over, or slightly behind, the middle of their body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a
jerk is not allowed. If the barbell is dropped from overhead, it must settle
on the ground before you pick it up for the next
repetition. Athletes may NOT receive assistance moving or
resetting the barbell.

Synchronized Lateral Bar Over Burpees:

BOTH athletes must have their chest and thighs touch the ground at the same time during the burpee. Both feet must be off the ground as the athlete passes over the bar. Stepping over is NOT permitted unless you are in the scaled division. 
Athletes do NOT need to use a two-foot takeoff. Touching the barbell on the jump or step-over is a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the barbell. There is no requirement to land with both feet at the same time. Athletes must be lateral to the barbell before starting the next rep. Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern.