A.I.O. Throwdown

8 AMRAP...

Complete 8 rounds of...

8 Deadlifts (135/95)

6 Hang Cleans

4 Shoulder to Overhead

+

Max Calorie Assault Bike

Score Is Total reps (Echo Cals + DT Reps)

Workout Flow

Both partners will be waiting behind the designated line. Upon "3, 2, 1...GO," both partners make their way to the echo bike and barbell and begin working towards completing 8 rounds total of DT while also accumulating max calorie echo bike.

Partners may switch and split this workout however they wish. If all 8 rounds are completed within the cap, then both partners may work on the echo bike, one working and one resting.

Movement Standards

Deadlift -The rep is credited when:

• Hips and knees reach full extension.
• Head and shoulders are behind the bar when viewed from the side

Hang Cleans -The rep is credited when:

The bar may not be lowered past the
knee after it has been deadlifted.
The arms must reach full extension
in the bottom of the hang position.
hips and knees are fully
extended, and the bar is racked
on the shoulders with the elbows
clearly in front of the bar.
Shoulder to Overhead -The rep is credited when:

• Arms, hips, and legs are extended.
• The center of the barbell is over or slightly behind the center of the body.
• The feet are in line.

Rest 1 Minute after Part A Then...

In 5 minutes find a heavy complex of...

3 Deadlifts

2 Hang Cleans

1 Shoulder to Overhead 

Workout Flow

Athletes may start with the barbell loaded. In 5 minute pairs may make as many attempts as they wish to establish a heavy complex. All 6 reps must be completed unbroken. 

Movement Standards

Deadlift -The rep is credited when:

• Hips and knees reach full extension.
• Head and shoulders are behind the bar when viewed from the side

Hang Cleans -The rep is credited when:

The bar may not be lowered past the
knee after it has been deadlifted.
The arms must reach full extension
in the bottom of the hang position.
hips and knees are fully
extended, and the bar is racked
on the shoulders with the elbows
clearly in front of the bar.
Shoulder to Overhead -The rep is credited when:

• Arms, hips, and legs are extended.
• The center of the barbell is over or slightly behind the center of the body.
• The feet are in line.

In a 12 minute Cap complete....

15 Synchro Burpee over line

60 Ring Rows

100 Single Unders 

15 Synchro Burpee over line

40 Pull ups

100 Double Unders

15 Synchro Burpee over line

20 C2B

100 Crossvers

Workout Flow

The event begins with both athletes facing eachother on opposites sides of the desiganted line. Upon "3,2,1...GO" Athletes will complete 15 Sunchro Burpees over line. Upon completion they will then move to their rings and partners will take turns spliting 40 reps of pulling gymnastics as they wish until all reps are completed then, partners will again split up the 100 skips as they wish before progressing into the next round. 

Tiebreak will be the time that the second round of 15 Synchro Burpees over line is completed.

Movement Standards 

Synchro Burpee over line -Repetitions are counted when both athletes have met at the bottom of the burpee and their heads are fully behind the designated line.

Ring Rows -Repetitions are counted when the athlete has pulled themselves up to the point where their chest or shoulders touch the rings, while their feet remain positioned over the designated line.

Pull Ups -Repetitions are counted when the chin clears the bar at the top of the movement.

Chest to Bar -Repetitions are counted when the chest makes clear contact with the bar at the top of the movement

Single Unders -Repetitions are counted based on the number of successful rope rotations passing under the feet a single time.

Double Unders -Repetitions are counted based on the number of successful double under rope rotations passing under the feet in a single jump.

Crossovers -A rep will be counted every time there is a change
from hands crossed to hands uncrossed, or vice versa,
AND the rope successfully passes under the feet.

In a 14 minute cap complete....

40 Cal Row

40 Toes to Bar/Partner Hangs From Rig

30 Cal Row

30 Alt. DB Snatch/Partner Holds DB Overhead 

20 Cal Row

10 Lengths DB Overhead Lunges/Partner Holds DB Deadlift

Workout Flow 

Teams may begin with one athlete seated on the rower, feet strapped in but hands OFF the handle. Upon "3, 2, 1...GO," athlete one may begin working towards completing 40 cals and switching as they wish. Pairs will then move to the rig where one partner will chip away at 40 TTB/Knee Raises, WHILE the other partner MUST BE HANGING for any repetitions to count.

Once completed, return to the rower and complete 30 cals as you wish. Then, partner one will chip away at 30 alternating DB Snatches, while one partner MUST  HOLD A SINGLE DB OVERHEAD for the other partners' snatches to count.

Upon completion, return to the rower for the last 20 Cal Row. Finally, one partner will chip away at the lunges, going 25ft there and back while the other HOLDS A DUMBBELL IN A FARMER CARRY POSITION.

Movement standards

TTB/ Knee Raises 

TTB (RX) -Repetitions are counted when both feet make clear contact with the pull-up bar between the hands.

Knee Raises (Open) -Repetitions are counted when both knees reach the desired height, typically achieving at least a 90-degree angle or higher. Athletes must achieve full extension of the hips and knees at the bottom of the movement, with both feet hanging below the pull-up bar.

Alternating DB Snatches (RX 50/35) (Open 35/20)

-Repetitions are counted when the dumbbell reaches full lockout overhead with the arm extended and the hips and knees fully extended. The Non working hand must not make any contact with the body. BOTH heads must touch the floor

DB Overhead Lunges/ DB Front Rack Lunges 

DB OH Lunges -Athletes are to hold a single DB overhead upon which they will walking lunge 25ft there and back, one knee must make contact with the floor at the bottom of the rep, athletes must fully extend at the top of the rep and cannot step through into the next rep. If at anypoint they wish to switch hands they must stop moving, switch then continue 

DB Front Rack Lunges -Athletes are to hold a single on the shoulder upon which they will walking lunge 25ft there and back, one knee must make contact with the floor at the bottom of the rep, athletes must fully extend at the top of the rep and cannot step through into the next rep.