Never Back Down 2024 Series

For Time:

80 WB @30/20 to 10/9ft

60 Drag DU (each)

40 Hang Power Clean @155/105

20 Thrusters @155/105

-          Cap: 11 mins

-          WB: done with 1 person working at a time to accumulate 80 reps and reps will only count if the other partner is holding their barbell a locked out hang position (hips and knees extended and standing in a straight line).

-          Drag DU: You will have the option of Small, Medium and Large ropes in your lane. Partners can use different sizes if they’d like or share 1 rope. 1 Athlete must complete their 60 reps before the next athletes starts.

-          Hang Clean and Thruster: 1 athlete working at a time and they can switch at any time. When switching, the barbell must touch the ground from the working athlete before the partner picks up their bar.

-          Workout starts behind the start line and athletes will proceed across the floor for 1 partner to pick up the barbell and then athlete 2 to start the WB.

-          Score is total time or Cap + reps remaining

- 1 min rest between 1A and 1B

SCALED:

WB = done at 20/14#to 10/9ft

Drag DU = 60 Single Under OR 30 DU done with Drag Rope

Barbell = at 115/85#

For Time:

80 WB @30/20 to 10/9ft

60 Drag DU (each)

40 Hang Power Clean @155/105

20 Thrusters @155/105

-          Cap: 11 mins

-          WB: done with 1 person working at a time to accumulate 80 reps and reps will only count if the other partner is holding their barbell a locked out hang position (hips and knees extended and standing in a straight line).

-          Drag DU: You will have the option of Small, Medium and Large ropes in your lane. Partners can use different sizes if they’d like or share 1 rope. 1 Athlete must complete their 60 reps before the next athletes starts.

-          Hang Clean and Thruster: 1 athlete working at a time and they can switch at any time. When switching, the barbell must touch the ground from the working athlete before the partner picks up their bar.

-          Workout starts behind the start line and athletes will proceed across the floor for 1 partner to pick up the barbell and then athlete 2 to start the WB.

-          Score is total time or Cap + reps remaining

- 1 min rest between 1A and 1B

SCALED:

WB = done at 20/14#to 10/9ft

Drag DU = 60 Single Under OR 30 DU done with Drag Rope

Barbell = at 115/85#

At the 12 min mark from 1A: Find max combined weight for 3RM Front Squat

-          Cap: 16 min from 1A (4 mins to lift)

-          The first rep starts from a fully locked out front rack position for both athletes before their first squat. A power or squat clean can be used to get the bar to this position but it will not count toward the 3 squats. Synchro will only be at the start and finish of the rep being at the top. You can squat at different cadences and do not have to be at the bottom at the same time.

-          All 3 reps must be done before the 16 min mark for that weight to count.

-          Athletes can help load either bar at any time

-          Collars must be used with all weights inside the collars.

-          Score is the heaviest combined weight of successful 3 reps.

At the 12 min mark from 1A: Find max combined weight for 3RM Front Squat

-          Cap: 16 min from 1A (4 mins to lift)

-          The first rep starts from a fully locked out front rack position for both athletes before their first squat. A power or squat clean can be used to get the bar to this position but it will not count toward the 3 squats. Synchro will only be at the start and finish of the rep being at the top. You can squat at different cadences and do not have to be at the bottom at the same time.

-          All 3 reps must be done before the 16 min mark for that weight to count.

-          Athletes can help load either bar at any time

-          Collars must be used with all weights inside the collars.

-          Score is the heaviest combined weight of successful 3 reps.

For Time:

100 Cal Echo Bike

-          Cap 5 mins

-          Athletes will start with a hand on the wall then proceed to the bike. 1 person working at a time and can switch at any point to finish the 100 cals.

=Score is time to finish the 100 cals or Cap + cals remaining

SCALED:

- complete 80 Cals for time

For Time:

100 Cal Echo Bike

-          Cap 5 mins

-          Athletes will start with a hand on the wall then proceed to the bike. 1 person working at a time and can switch at any point to finish the 100 cals.

=Score is time to finish the 100 cals or Cap + cals remaining

SCALED:

- complete 80 Cals for time

Event 2B:

At the 5 min mark from 2A complete AMRAP 7 of:

4 BMU

6 HSPU (kip is allowed)

8 BJO @30”

-          1 athletes working at a time for all movements and can switch out at any point as long as the rep is fully completed before the next athlete starts. No minimum work requirement for each athlete

-          HSPU will have a line on the mat that is 10” from the wall and 30” long. Any part of each hand needs to be on the line during the entire rep. There will also be lines running up the wall that are 4 ft apart that the feet need to stay within and cannot touch.

-          BJO can jump or step down. Both feet must touch the top of the box while passing over and cannot swing the leg around the box (must go over).

-          Score is total reps

SCALED:

- BMU = chin over bar pull up

- HSPU = Hand Release Push Up

- BJO = at 24"

Event 2B:

At the 5 min mark from 2A complete AMRAP 7 of:

4 BMU

8 HSPU (kip is allowed)

12 BJO @30”

-          1 athletes working at a time for all movements and can switch out at any point as long as the rep is fully completed before the next athlete starts. No minimum work requirement for each athlete

-          HSPU will have a line on the mat that is 10” from the wall and 30” long. Any part of each hand needs to be on the line during the entire rep. There will also be lines running up the wall that are 4 ft apart that the feet need to stay within and cannot touch.

-          BJO can jump or step down. Both feet must touch the top of the box while passing over and cannot swing the leg around the box (must go over).

-          Score is total reps

SCALED:

- BMU = chin over bar pull up

- HSPU = Hand Release Push Up

- BJO = at 24"

5RFT:

9 Worm DL

6 Worm Hang Clean

3 Worm S2O

-          Cap: 9 mins

-          The worm and athletes feet cannot touch the lines on the ground that outline their lane.

-          DL: show full extension of knees and hips

-          HPC: show full extension of hips and knees with worm clearly controlled on the shoulder of both athletes

-          S2O: the worm passes of the head and reached full extension at some point with the worm on the other shoulder of both athletes (ex. Cycling push presses is allowed). The worm must be controlled on the other shoulder and standing at full extension before dropping it to the ground.

-          Score is total time or Cap + reps remaining

- 1 min rest between 1A and 1B

SCALED: 

- 3 RFT

5RFT:

9 Worm DL

6 Worm Hang Clean

3 Worm S2O

-          Cap: 9 mins

-          The worm and athletes feet cannot touch the lines on the ground that outline their lane.

-          DL: show full extension of knees and hips

-          HPC: show full extension of hips and knees with worm clearly controlled on the shoulder of both athletes

-          S2O: the worm passes of the head and reached full extension at some point with the worm on the other shoulder of both athletes (ex. Cycling push presses is allowed). The worm must be controlled on the other shoulder and standing at full extension before dropping it to the ground.

-          Score is total time or Cap + reps remaining

- 1 min rest between 3A and 3B

SCALED: 

- 3 RFT

At the 10 min from 3A, complete AMRAP 2 of:

Burpee over Worm and Cal Ski

-          Athletes switch movements at the 1 min mark (no transition time allotted).

-          Burpee over worm: must have both feet in the air at some point while passing over the worm (ex. Cross over jump is allowed). If the feet touch the bag while passing over, the rep will not count. In the case of a no rep, the athlete can do the next rep from the other side without having to go back.

-          Ski: Athletes feet must be on the platform. Any damper can be used.

At the 10 min from 3A, complete AMRAP 2 of:

Burpee over Worm and Cal Ski

-          Athletes switch movements at the 1 min mark (no transition time allotted).

-          Burpee over worm: must have both feet in the air at some point while passing over the worm (ex. Cross over jump is allowed). If the feet touch the bag while passing over, the rep will not count. In the case of a no rep, the athlete can do the next rep from the other side without having to go back.

-          Ski: Athletes feet must be on the platform. Any damper can be used.