7:00 CLOCK

Establish a Combined 1 Rep Max Ground to Overhead

Description

In "O'Liftmas Tree," each team will attempt to lift as much weight as possible from the ground to overhead within a 7-minute time cap. Athletes can use any method to get the bar from ground to overhead (e.g., clean and jerk, snatch, or any variation). Each partner takes turns attempting their lifts, adding weight to build up to their maxes. The final score is the combined max weight successfully lifted by both partners.

Rules

• Warm-Up Time: Athletes will gain access to the warm-up area 1 heat before their designated time to warm up and select opening weights before the workout begins.
• Weight Selection: Athletes can change weights as often as they want within the time cap. Both partners must share the same barbell, so communication and quick plate changes are essential.
• Spotting & Assistance: Only the lifting athlete may touch the barbell during each lift attempt. Partners may help load and unload plates but cannot assist with the lift itself.
• Rest Periods: Athletes are encouraged to take turns, allowing each other adequate rest to attempt maximal lifts.
• Scoring: The final score is the total weight lifted by both partners. Each athlete's heaviest successful lift contributes to the team's combined score.
• Tiebreaker: The score from Holiday Hustle will serve as the tiebreaker.

Movement Standards

• Ground-to-Overhead
  • Start Position: The barbell begins on the floor, with no portion of the lift started from a rack or elevated surface.
  • Execution: Athletes may perform any style of ground-to-overhead lift.
    • Clean and Jerk: Lift the bar to the shoulders, then press or jerk it overhead.
    • Snatch: Lift the bar directly from the ground to overhead in one continuous motion.
  • Finish Position: The rep is complete when the bar is locked out overhead with elbows fully extended, knees and hips fully locked out, and feet in line. The athlete must show control at the top before lowering the bar.

Tips for Athletes

• Start Strategically: Choose an initial weight you can lift, then increase incrementally to reach your max within the time limit.
• Stay Organized: Discuss plate changes in advance to keep transitions smooth and support each other with plate loading/unloading for efficiency.
• Focus on Form: Proper technique and focus are essential as you approach your heaviest lifts. If needed, reduce attempts to conserve energy for heavier weights.

3 ROUNDS FOR TIME 

27-21-15 Cal Echo Bike

21-15-9 Sandbag Squats, 100/70 lbs*

15-9-3 Sandbag Tosses*

(10-minute cap) | Women Cals: 22-17-12, *Scaled: 70/50 lbs

Description

"Arctic Assault" is about grit, teamwork, and powering through the elements! Each round starts on the Echo Bike, followed by sandbag squats, a 100 ft bear hug carry, sandbag tosses over the shoulder, and a final 100 ft bear hug carry back to the start. Only one partner can carry the sandbag at a time, and if they have to drop it or can't finish the tosses, they'll sprint back to tag in their partner, who then picks up where they left off. Split the work any way you want, keep up the pace, and conquer the cold together!

Rules

• Round Flow: Complete all movements in order before moving to the next round.
• Reps: Partners may break up the reps between each other in any way they wish.
• Carry/Toss Rules: Only one partner may carry the sandbag and be past the start line at a time. If they can't complete the carry or toss, they must drop the bag and then run back to tag their partner in to finish.
• Scoring: Total time to complete all three rounds, or total reps if capped.
• Tiebreaker: The time after your 21/17 calories will serve as your tiebreaker.
• Scaling Options: No scaling options will be offered for this workout.

Movement Standards

• Echo Bike Calories
  • Start and End: Before getting off the bike, athletes must complete the designated calorie target shown on the monitor.
  • Transition: The next partner may not start any movement until the previous partner has fully dismounted from the bike.
  • Execution: Only active pedaling contributes to the calorie count; athletes must remain on the bike until they achieve the required calories.

• Sandbag Squats
  • Start Position: The sandbag may be firmly secured in a bear hug, on the top of one of your shoulders, or in any other position of choice. However, it may not move from that position until a full rep has been completed.
  • Execution: Perform a full squat by lowering the hips until the hip crease is below the knee.
  • Finish Position: Return to a full standing position with knees and hips fully extended. The sandbag must remain in control until you reach full extension.

• Sandbag Bear Hug Carry (100 ft)
  • Start Position: The athlete begins the carry with the sandbag lifted from the ground and firmly secured in a bear hug position across the chest or belly.
  • Execution: Carry the sandbag 100 ft to the designated line without dropping it. Only one partner may carry the sandbag at a time.
  • Switching Partners: If the athlete carrying the sandbag cannot complete the 100 ft distance, they must drop it, return to the start line, and tag their partner to continue the carry.

• Ground-to-Overshoulder Sandbag Toss
  • Start Position: Begin with the sandbag on the ground.
  • Execution: Lift the sandbag from the ground and, using an explosive hip extension, toss the sandbag over one shoulder. The sandbag must reach shoulder height or higher for the rep to count.
  • Missed Tosses: If the athlete fails to achieve the toss, they may attempt it again. If they cannot complete all reps, they must run back and tag their partner, who will then be able to run out and try the remaining tosses.

Tips For Athletes

• Don't spend it all at once: If you go out too hot initially, you'll crash and burn.
• Rack the Squats: If you can mount the bag on a shoulder for the squats, save the grip for the carry.
• Power the Toss: Launch the sandbag over the shoulder with your legs!

5:00 AMRAP

10 Thrusters*

10 Burpees Over Bar

*Rx: 95/65 lbs | Scaled: 65/45 lbs

Description

In "Holiday Hustle," each team will aim to complete as many rounds as possible of ten thrusters and ten burpees over the bar within a 5-minute time cap. Partners can partition the reps and rounds in any way they choose, allowing them to strategize and manage their workload based on each athlete's strengths and energy levels. The goal is to move fast and efficiently, maximizing reps with smooth transitions and minimal rest.

Rules

• Partner Strategy: Partners may divide the reps and rounds as desired, allowing for flexible rep schemes and rest. They can switch anytime, with no restrictions on who does which reps.
• Scoring: The final score is the total number of rounds and reps completed within 5 minutes. Each thruster and burpee counts as one rep.
• Tiebreaker: The score form O' Liftmas Tree will serve as the tiebreaker.
• Scaling Options: Rx and Scaled divisions may scale their workout. However, regardless of how well they do, this will place their score below any other team that does the workout as prescribed.
  • RX: You may use 75/55 lbs
  • Scaled: You may use 45/35 lbs

Movement Standards

• Thrusters
  • Start Position: The barbell begins on the floor, and the athlete lifts it to the front rack position.
  • Execution: Perform a full squat (hip crease below knee level) and press the barbell overhead in one fluid motion.
  • Finish Position: The movement is complete when the athlete reaches full extension with the barbell locked out overhead, hips and knees fully extended, and arms in line with the ears.

• Burpees Over Bar
  • Start Position: Athletes start from standing and must drop into a chest-to-ground burpee.
  • Execution: After the burpee, athletes must jump over the barbell.
    • RX Standard: A two-foot takeoff is required for RX athletes, meaning both feet must leave the ground simultaneously.
    • Scaled Standard: Scaled athletes may step over the bar if needed.
  • Finish Position: Each rep is complete when the athlete lands on the other side of the bar after the jump.

Tips for Athletes

• Quick, Efficient Sets: Aim for shorter sets to avoid fatigue. For example, partners can alternate every five reps or switch based on fatigue levels.
• Fast Transitions: Keep transitions smooth and quick to minimize downtime between reps.
• Adapt On the Fly: Stay flexible with your plan, adjusting based on how each partner feels during the workout to keep the intensity high.

FOR TIME

200m Run

21 Toes-to-Rings

200m Run

15 Bar Muscle-Ups*

200m Run

9 Ring Muscle-Ups**

200m Run

15 Bar Muscle-Ups

200m Run

21 Toes-to-Rings

200m Run

(12-minute cap) | Rx: Women do 9 Burpee Bar Muscle-Ups**, Scaled: 30 Pull-Ups* and 18 Jumping Bar Muscle-Ups**

Description

"Mistle-Toe" is a partner workout that tests endurance, gymnastics skill, and strategic pacing. Teams will alternate between 200m runs and challenging gymnastics movements, including Toes-to-Rings, Bar Muscle-Ups, Burpee Bar Muscle-Ups for Women, and Ring Muscle-Ups for Men. Only one partner will run at a time, but both must complete at least one 200m run during the workout. After completing each run, both athletes must be inside their designated work area before beginning the gymnastics portion. Partners can split the gymnastics work as desired, allowing for strategic pacing and rest. The RX division features high-skill movements, while the Scaled division provides multiple scaling options, ensuring every athlete can compete.

Rules

• Runs: Only one athlete runs at a time. Both partners must complete at least one 200m run during the workout. After each run, both athletes must be inside their designated work area before starting the gymnastics portion.
• Gymnastics Movements: Teams may partition the gymnastics reps (Toes-to-Rings, Bar Muscle-Ups, Ring Muscle-Ups, or Scaled options) as desired. Only one partner may work at a time.
• Scoring: The final score is the total time to complete the workout or the total reps completed if capped.
• Tiebreaker: In the event of a tie, the time to complete the third 200m run will serve as the tiebreaker.
• Scaling Options: If any team from the RX or Scaled division cannot complete the workout as prescribed, they may perform a further scaled variation of the entire workout, as outlined below. This variation must be completed as written and cannot be combined with prescribed movements. Teams that select this variation will still compete against others using the same variation but will be ranked below any team that completes the workout as prescribed, regardless of performance.
  • RX Men: 9 Burpee Bar Muscle-Ups instead of Rings
  • Scaled: 60 Jumping Pull-Ups (see standard below), 18 Jumping Bar Muscle-Ups with a bar lower than the standard height (see below), and Knee Raises from the rings (see standard below)

Movement Standards

• 200m Run
  • Execution: Only one athlete runs at a time. Both partners must complete at least one 200m run. Both athletes must return to their designated work area before starting the gymnastics portion.

• Toes-to-Rings (RX)
  • Start Position: Begin in a dead hang from the rings, with arms fully extended and feet behind the body.
  • Execution: Each foot must pass inside each ring simultaneously to complete the reps

• Bar Muscle-Ups (RX)
  • Start Position: Begin with arms fully extended below the bar.
  • Execution: Pull up and transition over the bar, finishing with elbows locked out and body fully supported above the bar.
  • Kipping: Any kipping style is allowed as long as the toes do not pass above the height of the bar during the kip swing.

• Ring Muscle-Ups (RX: Men)
  • Start Position: Begin in a dead hang with arms fully extended beneath the rings.
  • Execution: Pull up and transition over the rings, finishing with elbows locked out and body fully supported above the rings.
  • Kipping: Kipping is allowed if the toes do not pass above the rings during the kip swing.

• Burpee Bar Muscle-Ups (RX: Women/Men)
  • Start Position: Begin standing in front of the pull-up bar.
  • Execution: Perform a burpee by lowering your chest and thighs to the ground. After completing the burpee, jump or step to the pull-up bar and transition into a bar muscle-up. Pull up and transition over the bar, finishing with elbows locked out and body fully supported above the bar.
  • Kipping: Any kipping style is allowed for the muscle-up portion as long as the toes do not pass above the height of the bar during the kip swing.

• Hanging Knee Raises (Scaled)
  • Start Position: Begin in a dead hang from the rings with arms fully extended and feet off the ground.
  • Execution: Lift both knees until they break the horizontal plane of the hips (knees must rise above the hip crease).
    At the bottom of each rep, lower the legs back to full extension in a controlled manner, ensuring the arms remain fully extended.
  • Kipping: Kipping is allowed to generate momentum, but the knees must rise above the hip crease for the rep to count.

• Pull-Ups (Scaled)
  • Start Position: Begin with arms fully extended beneath the bar.
  • Execution: Pull until the chin clears the top of the bar.
  • Kipping: Kipping or butterfly pull-ups are allowed as long as the chin clears the bar.

• Jumping Bar Muscle-Ups (Scaled)
  • Bar Setup: The pull-up bar must be high enough to be above and not rest on the shoulder of the tallest athlete on the team when standing under it.
  • Start Position: Begin standing under the bar with arms fully extended.
  • Execution: Jump to pull the chest above the bar and transition over it, finishing with elbows locked out and body fully supported.

• Jumping Pull-Ups (Scaled)
  • Bar Setup: When standing under the bar, the pull-up bar must be 6 inches above the top of the head of the tallest athlete on the team
  • Start Position: Begin standing beneath the bar with arms fully extended and feet flat on the ground or a stable surface.
  • Execution: Jump to initiate the pull, using momentum to bring the chin above the bar. The chin must pass above the top of the bar for the rep to count. At the bottom of each rep, the arms must return to full extension before jumping again.
  • Kipping: Kipping is not allowed. The movement must consist of a controlled jump and pull.

Tips for Athletes

• Run Smart: Decide which partner will run when and plan pacing to avoid over-fatigue.
• Focus on Transitions: To minimize downtime, both partners must return to the designated area quickly after runs.
• Break Gymnastics Wisely: Use short, manageable sets to avoid burnout on high-skill movements like Muscle-Ups.