Battle at the Ranch

All four teammates begin on the starting mat. At the call of “3-2-1-Go,” Athlete 1 will load the fat bar with his/her appropriate weight (RX – 135/95, Scaled – 115/75). He/she will then lunge 25 feet with the fat bar (RX – overhead, Scaled – front rack). Athlete 1 will then perform 27 fat bar shoulder to overhead followed by 9 pull-ups (RX – CTB, Scaled – chin over bar) before lunging back to the starting mat and tagging in Athlete 2. Teammates will continue in this order until Athlete 4 has lunged back to his/her team on the starting mat and time stops. Athletes will all perform the same distance lunge. However, STO and pull-ups will differ for each athlete.

Athlete 1: 27 STO, 9 pull-ups

Athlete 2: 21 STO, 15 pull-ups

Athlete 3: 15 STO, 21 pull-ups

Athlete 4: 9 STO, 27 pull-ups

Athletes can go in any order, but must change weights for male and female, as needed.

Description:

AMRAP in 9 minutes:

12 synchro deadlifts

9 synchro overhead squats

6 synchro hang snatches

RX weights: (135/95, 155/105, 165/115)

Scaled weights (95/65, 115/75, 125/85)

All four teammates begin on the starting mat. At the call of “3-2-1-Go,” one male and one female athlete move to the barbells. This M/F pair begins working through each of the barbell movements together making sure they are synchronized. These athletes can switch in and out with their teammates as much as they choose, but one male and female must be working in synchro format throughout the workout.

At the 3:00 mark, athletes will stop their workout and add weight to their barbells. Once barbells are properly loaded with the second weight, athletes will pick up where they left off in their current round. For example, if a team is 3 rounds plus 7 deadlifts into the workout when the clock hits 3:00, they would start on deadlift 8 after they add weight to the barbells. At the 6:00 mark, athletes will stop their workout and add weight to equal the final load of the workout. Once again, they will continue where they left off in their current round.

Only synchronized reps will count. If one athlete gets there first, he/she must wait for his/her teammate to get their bar in the same position.

*For safety purposes, only one male and one female on the working mat at the same time. Non-working athletes need to remain on the starting mat. If more than two athletes are on the mat while lifts are happening, those reps will not count.

*All four teammates can help load the barbells at the 3:00 and 6:00 mark.

*Deadlift synchronized at the top of the lift

*OHS synchronized at the bottom of the squat and at the top of the lift

*Hang snatch synchronized at the top of the lift

*Athletes can receive the snatch in a full squat, power snatch, or split snatch. However, they must wait on their partner to be fully locked out at the end of the lift before going back to the hang.

*RX loads –

Male barbell: 135 (45s) – 155 (add 10s) – 165 (remove 10s and add 15s)

Female barbell: 95 (25s and 5s) – 105 (remove 5s and add 10s) – 115 (add 5s)

*Scaled loads –

Male barbell: 95 (25s) – 115 (add 10s) – 125 (remove 10s and add 15s)

Female barbell: 65 (15s) – 75 (add 5s) – 85 (remove 5s and add 10s)

Teams will divide into M/F pairs with one pair starting on the chipper and one pair starting on the max lift. At “3-2-1-Go,” M/F pair one will work through the following movements:

100 double unders (150 RX – 75 each)

75 alternating dumbbell snatch (50/35 – RX, 35/25 – Scaled)

50 toes to bar

25 Assault bike calories (35 calories RX)

*Athletes can divide reps between the M/F pair however they choose (except double unders for RX teams).

At the same time, M/F pair two will be working to find their heaviest load of the following complex:

1 Hang Clean + 2 Front Squats

Athletes must make a noticeable stop in the hang position before beginning the complex.  Athletes can hang power clean or they can receive the barbell in a full squat, but a squat clean doesn’t count towards the two front squats. There will be one men’s barbell and one women’s barbell, but only one athlete can be on the platform lifting at any given time. Athletes can take as many attempts as needed.

When M/F pair one is finished with the chipper, M/F pair two can immediately start working their way through the chipper backwards. M/F pair two will work through the following movements:

25 Assault bike calories (35 calories RX)

50 toes to bar

75 alternating dumbbell snatch (50/35 – RX, 35/25 – Scaled)

100 double unders (150 RX – 75 each)

The time for the team chipper stops when M/F pair two runs to the starting mat after having completed their final double under.

M/F pair one athletes are working to establish their best effort on the complex during this time and continue working until the clock hits 12:00.

*M/F pair one athletes must get off the bike at 25 calories for scaled and 35 calories for RX.

*Rollover calories will count and M/F pair two will bike until the screen shows 50/70 calories.

*Weight may go up or down on the barbells.

*Total weight in plates at each station is 385# (4-45s, 2-35s, 2-25s, 2-15s, 4-10s, 2-5s, 2-2.5s)

*Athletes must use collars for the lift to count.

*M/F pair one athletes can’t attempt their first lift until M/F pair two athletes are done lifting and off the lifting mat.

At the same time, M/F pair two will be working to find their heaviest load of the following complex:

1 Hang Clean + 2 Front Squats

Athletes must make a noticeable stop in the hang position before beginning the complex.  Athletes can hang power clean or they can receive the barbell in a full squat, but a squat clean doesn’t count towards the two front squats. There will be one men’s barbell and one women’s barbell, but only one athlete can be on the platform lifting at any given time. Athletes can take as many attempts as needed.

M/F pair one athletes are working to establish their best effort on the complex during this time and continue working until the clock hits 12:00.

*M/F pair one athletes must get off the bike at 25 calories for scaled and 35 calories for RX.

*Rollover calories will count and M/F pair two will bike until the screen shows 50/70 calories.

*Weight may go up or down on the barbells.

*Total weight in plates at each station is 385# (4-45s, 2-35s, 2-25s, 2-15s, 4-10s, 2-5s, 2-2.5s)

*Athletes must use collars for the lift to count.

*M/F pair one athletes can’t attempt their first lift until M/F pair two athletes are done lifting and off the lifting mat.

At the same time, M/F pair two will be working to find their heaviest load of the following complex:

1 Hang Clean + 2 Front Squats

Athletes must make a noticeable stop in the hang position before beginning the complex.  Athletes can hang power clean or they can receive the barbell in a full squat, but a squat clean doesn’t count towards the two front squats. There will be one men’s barbell and one women’s barbell, but only one athlete can be on the platform lifting at any given time. Athletes can take as many attempts as needed.

M/F pair one athletes are working to establish their best effort on the complex during this time and continue working until the clock hits 12:00.

*M/F pair one athletes must get off the bike at 25 calories for scaled and 35 calories for RX.

*Rollover calories will count and M/F pair two will bike until the screen shows 50/70 calories.

*Weight may go up or down on the barbells.

*Total weight in plates at each station is 385# (4-45s, 2-35s, 2-25s, 2-15s, 4-10s, 2-5s, 2-2.5s)

*Athletes must use collars for the lift to count.

*M/F pair one athletes can’t attempt their first lift until M/F pair two athletes are done lifting and off the lifting mat.

Scores:

6A: Total distance of HS walk

6B: Total number of burpee box jump overs

6C: Total number of drag rope double unders

6D: Total number of pistols

6E: Total reps in Bar MU/DB hang squat clean AMRAP

6F: Total reps in HSPU/DB burpee squat clean thruster AMRAP

“Rodeo Acts”

18 minutes (6 total AMRAPs)

Athlete 1 - AMRAP in 2 min: Total distance of HS walk

Athlete 2 - AMRAP in 2 min: Total number of burpee box jump overs

Athlete 3 - AMRAP in 2 min: Total number of drag rope double unders

Athlete 4 - AMRAP in 2 min: Total number of pistols

**Two minute rest and reset for entire team

MF Pair 1 - AMRAP in 4 min: Bar MU/DB hang squat clean

2 bar muscle-ups (RX - synchro, Scaled - one partner works on MUs while other hangs from pull-up bar), 3 synchro DB hang squat cleans

4 bar muscle-ups, 6 synchro DB hang squat cleans

6 bar muscle-ups, 9 synchro DB hang squat cleans

8 bar muscle-ups, 12 synchro DB hang squat cleans

and so on…until the clock reaches 14:00.

MF Pair 2 - AMRAP in 4 min: HSPU/DB burpee squat clean thruster

2 HSPU (RX – synchro strict HSPU, Scaled – one partner works on HSPUs while other holds a handstand - strict or kipping), 3 synchro DB burpee SC thrusters

4 HSPU, 6 synchro DB burpee squat clean thrusters

6 HSPU, 9 synchro DB burpee squat clean thrusters

8 HSPU, 12 synchro DB burpee squat clean thrusters

and so on…until the clock reaches 18:00

RX DB weights: (50/35), Scaled DB weights (35/25)

RX box height: 24”, Scaled box height: 20”

RX pistols: Weighted Wreck bag (35)

Scores:

6A: Total distance of HS walk

6B: Total number of burpee box jump overs

6C: Total number of drag rope double unders

6D: Total number of pistols

6E: Total reps in Bar MU/DB hang squat clean AMRAP

6F: Total reps in HSPU/DB burpee squat clean thruster AMRAP

Scores:

6A: Total distance of HS walk

6B: Total number of burpee box jump overs

6C: Total number of drag rope double unders

6D: Total number of pistols

6E: Total reps in Bar MU/DB hang squat clean AMRAP

6F: Total reps in HSPU/DB burpee squat clean thruster AMRAP

Scores:

6A: Total distance of HS walk

6B: Total number of burpee box jump overs

6C: Total number of drag rope double unders

6D: Total number of pistols

6E: Total reps in Bar MU/DB hang squat clean AMRAP

6F: Total reps in HSPU/DB burpee squat clean thruster AMRAP

Scores:

6A: Total distance of HS walk

6B: Total number of burpee box jump overs

6C: Total number of drag rope double unders

6D: Total number of pistols

6E: Total reps in Bar MU/DB hang squat clean AMRAP

6F: Total reps in HSPU/DB burpee squat clean thruster AMRAP

Scores:

6A: Total distance of HS walk

6B: Total number of burpee box jump overs

6C: Total number of drag rope double unders

6D: Total number of pistols

6E: Total reps in Bar MU/DB hang squat clean AMRAP

6F: Total reps in HSPU/DB burpee squat clean thruster AMRAP

Description:

RX DB weights: (50/35)

Scaled DB weights (35/25)

RX box height: 24”

Scaled box height: 20”

RX pistols: Weighted Wreck bag (35)

All four teammates begin on the starting mat. At the call of “3-2-1-Go,” teammate one will begin a max distance HS walk (each 5 ft increment counts as one rep). At the 2:00 mark, teammate one tags teammate two. This second teammate advances to the burpee box jump over station and performs as many burpees box jump overs as possible in two minutes. At 4:00, teammate two tags teammate three and that teammate will advance to the drag rope station where he/she will perform as many drag rope double unders as possible in two minutes. When the clock reaches 6:00, teammate three tags the final teammate and that individual advances to the pistols station where he/she performs as many pistols as possible in two minutes. At the 8:00 mark, the clock stops and the entire team moves back to the starting mat. There is a 2:00 rest for all teammates during this time.

On the 10:00, M/F pair one will complete a 4 minute ascending AMRAP of the following:

2 bar muscle-ups (RX – synchro, Scaled – one partner working on MUs while other hangs from pull-up bar)

3 synchro DB hang squat cleans

4 bar muscle-ups

6 synchro DB hang squat cleans

6 bar muscle-ups

9 synchro DB hang squat cleans

8 bar muscle-ups

12 synchro DB hang squat cleans

and so on…until the clock reaches 14:00.

At 14:00, M/F pair one will tag M/F pair two. M/F pair two will pick up the DBs and advance to the wall. They will now complete a 4 minute ascending AMRAP of the following:

2 HSPU (RX – synchro strict HSPU, Scaled – one partner working on HSPUs while other holds a handstand – strict or kipping permitted)

3 synchro DB burpee squat clean thrusters

4 HSPU

6 synchro DB burpee squat clean thrusters

6 HSPU

9 synchro DB burpee squat clean thrusters

8 HSPU

12 synchro DB burpee squat clean thrusters

and so on…until the clock reaches 18:00

Only synchronized reps will count for both DB movements (in both RX and scaled divisions). The hang squat clean must be synchronized in the bottom of the squat and standing tall with DBs at shoulders before going into the next hang. The DB burpee squat clean thruster must be synchronized when chest is on the ground and at the top of the thruster. If one athlete gets there first, he/she must wait for his/her teammate to get their DBs in the same position.

For RX teams, the bar MUs must be synchronized at the top of the muscle-up. The HSPU must be synchronized at the top of the HSPU. For scaled, the rep will not count unless the non-working teammate is hanging from the pull-up bar during the bar MU reps and holding a handstand during HSPU reps.

In the last two AMRAPs, the gymnastics movements increase by 2 each round and the DB movements increase by 3 each round.

The first four two-minute segments are for total reps with one team member working during each of the two minute tests. Teams can choose where to put each of their athletes.

M/F pair one – bike 90 calories

M/F pair two – row 90 calories

Team Wreck bag run (approximately 1200 meters) w/ two Wreck bags (one 50# and one 35#)

M/F pair one – row 91 calories

M/F pair two – bike 91 calories

All four team members will work through this workout together. For the bike and row portions, teams will divide into M/F pairs with one pair starting on the Assault bike and one pair starting on the rower. After the run, each pair will move to the opposite machine from which they started. The entire team runs together, but M/F pairs must remain the same for the bike and row portions.

At “3-2-1-Go,” all four team members advance from the starting mat to the bike and rower mat. In M/F pairs, they will complete 90 calories on each, dividing the work between each pair however they choose. After each pair reaches 90 calories all four team members will perform a team run with two Wreck bags (one 50# and one 35#). There are no rules on who carries the bags or how they are carried, but both bags must be carried throughout the entire run (approximately 1200 meters). Once back from the run, teammates will join the same M/F teammate and work through 91 calories on the opposite machine from which they completed the initial 90 calories. Time stops when all four team members are back on the starting mat after having completed 91 calories each on the bike and the rower.

M/F pair one – bike 90 calories

M/F pair two – row 90 calories

Team Wreck bag run (approximately 1200 meters) w/ two Wreck bags (one 50# and one 35#)

M/F pair one – row 91 calories

M/F pair two – bike 91 calories

All four team members will work through this workout together. For the bike and row portions, teams will divide into M/F pairs with one pair starting on the Assault bike and one pair starting on the rower. After the run, each pair will move to the opposite machine from which they started. The entire team runs together, but M/F pairs must remain the same for the bike and row portions.

At “3-2-1-Go,” all four team members advance from the starting mat to the bike and rower mat. In M/F pairs, they will complete 90 calories on each, dividing the work between each pair however they choose. After each pair reaches 90 calories all four team members will perform a team run with two Wreck bags (one 50# and one 35#). There are no rules on who carries the bags or how they are carried, but both bags must be carried throughout the entire run (approximately 1200 meters). Once back from the run, teammates will join the same M/F teammate and work through 91 calories on the opposite machine from which they completed the initial 90 calories. Time stops when all four team members are back on the starting mat after having completed 91 calories each on the bike and the rower.

At “3-2-1-Go,” M/F pair one will each pick up a Wreck bag (50/35) and carry them approximately 25 meters. The athletes will place both bags on a mat and complete 42 synchro lateral hops over the Wreck bags. M/F pair one will then sprint back to the starting line to each grab a pair of dumbbells (50/35 – RX, 35/25 – Scaled). They will farmer carry the DBs approximately 50 meters where they will set them down and perform 21 synchro lateral burpees over the dumbbells. After their last burpee, they sprint back to the starting mat to tag M/F pair two. M/F pair two now sprints to the midway point where they perform 42 synchro lateral hops over the Wreck bags. After completing the hops, they pick up the Wreck bags and take them back to the starting mat. They will then sprint out to the DBs where they now perform 21 synchro lateral burpees over the dumbbells. After their final burpee, they pick up the dumbbells and carry them back to the starting mat where time will stop for part 1A.

All four athletes will now proceed to their lane’s hay bale. In the time remaining, the athletes will accumulate max hay bale jump overs. Athletes must remain in the same order throughout the hay bale jump overs. Each time an athlete gets over the hay bale it counts as one rep for their team. Athletes can assist their teammates in getting over the hay bale, except the fourth teammate. Athletes cannot begin to climb on the hay bale until the teammate in front of them has landed on the ground on the other side.

At “3-2-1-Go,” M/F pair one will each pick up a Wreck bag (50/35) and carry them approximately 25 meters. The athletes will place both bags on a mat and complete 42 synchro lateral hops over the Wreck bags. M/F pair one will then sprint back to the starting line to each grab a pair of dumbbells (50/35 – RX, 35/25 – Scaled). They will farmer carry the DBs approximately 50 meters where they will set them down and perform 21 synchro lateral burpees over the dumbbells. After their last burpee, they sprint back to the starting mat to tag M/F pair two. M/F pair two now sprints to the midway point where they perform 42 synchro lateral hops over the Wreck bags. After completing the hops, they pick up the Wreck bags and take them back to the starting mat. They will then sprint out to the DBs where they now perform 21 synchro lateral burpees over the dumbbells. After their final burpee, they pick up the dumbbells and carry them back to the starting mat where time will stop for part 1A.

All four athletes will now proceed to their lane’s hay bale. In the time remaining, the athletes will accumulate max hay bale jump overs. Athletes must remain in the same order throughout the hay bale jump overs. Each time an athlete gets over the hay bale it counts as one rep for their team. Athletes can assist their teammates in getting over the hay bale, except the fourth teammate. Athletes cannot begin to climb on the hay bale until the teammate in front of them has landed on the ground on the other side.