South Wars 2023

8 rounds of: 4 rounds each

90secs on 90secs off (You go, I go style). Only 1 person working at a time.

Score= total combined reps. Every rep and calorie is equal to 1 for each.

15 Burpee Box Jump Overs 24'/20'

Immediately into

Max Calories Echo Bike.

Open standards apply. Centre of body must hit the tape whilst doing the burpee.

Intermediate athletes may do box step overs.

Event 1 begins with both athletes standing behind the line. At the sound of the beep Athlete One will start. The burpee box jump-overs start with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line. Athletes may step or jump in and out of the push-up position. 
A two-foot takeoff is always required, and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box. 
Once the 15 burpee box jumps are completed the athlete will move to the ECHO bike and complete max calories in the remaining time. The Judge will reset the ECHO bike every round. This will be repeated for a total of 8 rounds. 

0.00-7.00 minutes to complete:

75 Chest To Bar Pullups (Intermediate Pullups).

Max Thrusters* in the remaining time 43/30kg (Intermediate 35/25kg).

7.00-8.00 REST: Bar can be loaded. No practice lifts allowed.

8.00-9.30 minutes Partner 1 will complete:

30 Double Unders (Intermediate 60 single skips)

3 rep Max Hang Squat Clean.

9.30-10.30 REST: Bar can be loaded. No practice lifts allowed. 

10.30-12.00 minutes Partner 2 will complete:

30 Double Unders (Intermediate 60 single skips)

3 rep Max Hang Squat Clean.

*If you drop the Thruster at any point you must complete 5 Synchronised Burpees Over Bar. You must only rest in a front rack or hang position with the bar.

You can go up or down in the 3 rep Max Hang Squat Clean. Every attempt must start with 30 Double Unders (Intermediate X2 skips).

Power is not allowed. Must be Squat Cleans. As long as the bar is off the ground before the 90 seconds is up, you can finish your lift.

Event 2 begins with both athletes behind the line. At the sound of the beep Athlete One will run to the pull up bar and start to chip away at the 75 reps. These can be partitioned anyway you like. This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted. The rep is credited when the chest clearly comes into contact with the bar below the collarbone.  
Once the 75 reps are completed one athlete will start to chip away at the thrusters. This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor.  Once the clock reaches 7 mins athletes will rest for one minute. 
 
Event 3 starts when the clock hits 8 minutes. Athlete One has 90 seconds to complete 30 double unders then complete a 3RM hang squat clean. You may have as many attempts as you like but 30 doubles must be completed before every attempt. Collars must be loaded on the bar. The 3RM hang squat clean will start with a dead hang, then the athlete may start their attempt. The athlete must complete a full squat and a clear lockout at the top of the rep.

0.00-7.00 minutes to complete:

75 Chest To Bar Pullups (Intermediate Pullups).

Max Thrusters* in the remaining time 43/30kg (Intermediate 35/25kg).

7.00-8.00 REST: Bar can be loaded. No practice lifts allowed.

8.00-9.30 minutes Partner 1 will complete:

30 Double Unders (Intermediate 60 single skips)

3 rep Max Hang Squat Clean.

9.30-10.30 REST: Bar can be loaded. No practice lifts allowed. 

10.30-12.00 minutes Partner 2 will complete:

30 Double Unders (Intermediate 60 single skips)

3 rep Max Hang Squat Clean.

*If you drop the Thruster at any point you must complete 5 Synchronised Burpees Over Bar. You must only rest in a front rack or hang position with the bar.

You can go up or down in the 3 rep Max Hang Squat Clean. Every attempt must start with 30 Double Unders (Intermediate X2 skips).

Power is not allowed. Must be Squat Cleans. As long as the bar is off the ground before the 90 seconds is up, you can finish your lift.

Event 2 begins with both athletes behind the line. At the sound of the beep Athlete One will run to the pull up bar and start to chip away at the 75 reps. These can be partitioned anyway you like. This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted. The rep is credited when the chest clearly comes into contact with the bar below the collarbone.  
Once the 75 reps are completed one athlete will start to chip away at the thrusters. This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor.  Once the clock reaches 7 mins athletes will rest for one minute. 
 
Event 3 starts when the clock hits 8 minutes. Athlete One has 90 seconds to complete 30 double unders then complete a 3RM hang squat clean. You may have as many attempts as you like but 30 doubles must be completed before every attempt. Collars must be loaded on the bar. The 3RM hang squat clean will start with a dead hang, then the athlete may start their attempt. The athlete must complete a full squat and a clear lockout at the top of the rep.

0-6.00 minutes: Complete max calories on the Rower, Partner must hold a sandbag 70/45kg (Intermediate 45/35kg).

6.00-7.00 REST

7.00-12.00 minutes: Ascending ladder

3 Synchro Burpees

3 Snatches 60/40kg (Power or Full). Intermediate 40/30kg.

6 Synchro Burpees

6 Snatches

9 Synchro Burpees

9 Snatches.

Increases by 3's each round.

Every Calorie, Burpee and Snatch is scored as 1 rep. Split workload any way. If the Sandbag is dropped, the person Rowing must stop.

Burpees must be synchronised, meet at the bottom of the rep. Snatches you may break up however you please.

Event 4 starts with Athlete One on the rower with hands on their head and Athlete Two will be standing in front of their sandbag. At the sound of the beep, once the sand bag is picked up and in place, Athlete One can then start rowing. The rowing can be partitioned any way you want. As soon as the sand bag is on the ground the athlete rowing must stop. While holding the sandbag you must stand tall, not bend over or rest the bag on your knees at any point. When the clock hits the 6 minute mark both athletes will rest.

At the 7 minute mark Event 5 will start. The athletes have 5 minutes to complete as many reps of an ascending ladder as possible. 
Event 5 starts with the athletes completing 3 syncro burpees, the athletes will meet at the bottom in sync and they may step, jump or hop over the bar. Once the 3 burpees are completed the athletes will complete 3 power or squat snatches. These can be partitioned any way you like.

0-6.00 minutes: Complete max calories on the Rower, Partner must hold a sandbag 70/45kg (Intermediate 45/35kg).

6.00-7.00 REST

7.00-12.00 minutes: Ascending ladder

3 Synchro Burpees

3 Snatches 60/40kg (Power or Full). Intermediate 40/30kg.

6 Synchro Burpees

6 Snatches

9 Synchro Burpees

9 Snatches.

Increases by 3's each round.

Every Calorie, Burpee and Snatch is scored as 1 rep. Split workload any way. If the Sandbag is dropped, the person Rowing must stop.

Burpees must be synchronised, meet at the bottom of the rep. Snatches you may break up however you please.

Event 4 starts with Athlete One on the rower with hands on their head and Athlete Two will be standing in front of their sandbag. At the sound of the beep, once the sand bag is picked up and in place, Athlete One can then start rowing. The rowing can be partitioned any way you want. As soon as the sand bag is on the ground the athlete rowing must stop. While holding the sandbag you must stand tall, not bend over or rest the bag on your knees at any point. When the clock hits the 6 minute mark both athletes will rest.

At the 7 minute mark Event 5 will start. The athletes have 5 minutes to complete as many reps of an ascending ladder as possible. 
Event 5 starts with the athletes completing 3 syncro burpees, the athletes will meet at the bottom in sync and they may step, jump or hop over the bar. Once the 3 burpees are completed the athletes will complete 3 power or squat snatches. These can be partitioned any way you like.

12 minute AMRAP:

3, 6, 9, 12, 15, 18, 21, 24, 27 etc. Only 1 person works at a time. 

Toes to Rings

Wall Walks

Shoulder to Overhead 60/40kg. Intermediate 40/30kg.

Complete 3 reps of each movement, adding 3 reps of each movement each completed full round until the 12 minute mark.

Wall Walks Open (RX & Scaled) standards.

Split workload any way. Partner must stand behind the line when not working.

Event 6 starts with the athletes behind the line. At the sound of the beep Athlete One will run to the rings and start to chip away at the toes to rings, then moving onto the wall walks followed by the shoulder to overhead. All movements can be partitioned anyway the athletes choose, one athlete has to be behind the line at all times. 
 
For the toes to rings both feet must make contact with the rings at the same time for the repetition to count. 
For the wall walks every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line at the 10-inch mark before the athlete may descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and the chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line. 
The shoulder to overhead can be strict, push press or a push jerk. The bar must be locked out above the head for the repetition to count.