Sacred Pine Spring Classic

The Pine Gauntlet

8 x :90 Amraps (4 each)

RX

12 Box Jump Overs 24/20

Max Calories Echo Bike

Novice

8 Box Jump Overs 24/20 (may step over)

Max Calories Echo Bike

Partners will alternate rounds, doing 3 rounds each.

Score = Total Calories

Workout Flow:

At the call of 3. 2. 1. Go....   Athlete A will perform their prescribed number of Box Jump overs.  Once completed they will use the remaining time in the 90 second Amrap to accumulate as many calories on the echo bike.   At the end of the 90 seconds, Athlete A will stop biking and Athlete B will start their Amrap in the same manner. The Athletes will do this workflow for a total of 3 rounds EACH. Your score will be the total number of calories for all 6 rounds.   The non-working Athlete may adjust the bike seat when they are done with their round but may NOT touch the bike screen.  

Movement Standards:

Echo Bike:
The Echo Bike must be set to zero at the beginning of the workout. The Athlete must stop biking once their 90 second AMRAP ends.  

Box Jump Overs:

A two-foot takeoff MUST be used.  A two-foot landing is NOT required. Only the feet may make contact with the box. There is no hip or knee extension requirement on top of the box. Alternatively, you may jump completely over the box. The rep is credited when both feet are on the opposite side of the box. Athletes MUST step down from the top of the box unless they choose to jump completely over the box.  Novice may step up on the box but both feet must make contact with box and both feet must touch the floor to count.   Athletes may jump both forward facing and laterally as long as the standards are met.

2.5 Minute AMRAP 

25 Single Unders

10 Sit-ups

Increase sit-ups by 5 each round

Workout Flow
The workout begins with 1 of the athletes holding their rope in their hands.  At the call of 3. 2. 1. Go, the athlete will complete 25 single unders.  Once completed, 1 of the athletes will complete 10 sit-ups.   After that is completed, the athletes will repeat the rounds of Single unders and sit-ups adding 5 sit-ups to each round with 1 athlete working at a time.  You can share the work as you see fit as along as 1 athlete is working at a time.  

Tie Break
There is no tiebreak time.

Movement Standards

Single Unders: The rope passes under the feet once for each jump and the rope must spin forward.

Abmat Sit-ups:Begin with the back in contact with the floor and hands touching the floor above the head. You may have bent knees or or straight legs.  To complete the rep you will raise the torso until the hands touch the toes.  AbMats are permitted. 

The Pine Gauntlet - 3-12-2025

For Time: 13 minute cap

Row 200/150 meters

12 T2B (Novice - Leg Raises)

6 Synchro Single DB Devil Press 50/35 (Novice 35/20)

Row 300/200 meters

12 T2B (Novice - Leg Raises)

6 Synchro Single DB Devil Press 50/35 (Novice 35/20)

Row 400/300 meters

12 T2B (Novice - Leg Raises)

6 Synchro Single DB Devil Press 50/35 (Novice 35/20)

Row 500/400 meters

12 T2B (Novice - Leg Raises)

6 Synchro Single DB Devil Press 50/35 (Novice 35/20)

Workout Flow:

Both Athletes will start on their rowers.  At the call of 3. 2. 1. Go....   Both Athletes will row their prescribed meters.  Once BOTH athletes finish the row, 1 of the athletes will perform the prescribed number of T2B or LR.  Once completed both athletes will perform 6 Synchro single DB devil press.   The Athletes will repeat this pattern until they are done with the 4th round.  The clock will stop when the athletes complete the last devil press in the 4th round. 

Score = time to complete or reps remaining if time capped. 

Movement Standards:

Row:
The Athletes can not leave the rower until the prescribed meters are shown on the monitors for both athletes.  The monitor must read zero at the beginning of each set.  The Athletes may start the workout sitting on the rower with the monitor on and set to zero, but cannot have their hands on the rower handle.

Toes To Bar (T2B):
The Athlete must go from a full hang to having the toes touch the pull-up bar.  Both feet must touch the bar together, inside the hands.  The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object.    Only one athlete will work at a time and there is NO requirement on who performs this movement.  

Leg Raises (LR):
The Athlete must go from a full hang to having the toes of both feet rise above the hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object. The Athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard. Only one athlete will work at a time and there is NO requirement on who performs this movement.

Synchro Single DB Devil Press:
Athletes must begin standing tall with the dumbbell on the ground in front of them. Both Athletes will perform a burpee.  The Athletes may jump or step their feet back and up but their chest and thighs MUST touch the ground. Athletes must keep their dumbbell in one hand throughout the burpee portion.  

Athletes must stand up with the dumbbell in control, using any method (snatch-style or swing-style) to bring it overhead. The rep is complete when:Both athletes have their dumbbell locked out overhead with elbow, shoulder, hips, and knees fully extended.  The dumbbell must be directly over the athlete’s body, not out in front or behind. Synchronization is achieved when both athletes have lockout overhead at the same time.

Athletes may switch hands between reps but must complete the entire rep with the same hand before switching.  Athletes are NOT required to switch hands.
Dropping the dumbbell from overhead is not allowed—athletes must control it back to the ground.  Dropping the DB will result in a NO REP.

"Rooted in Strenght"

6 x 1:00 attempts (each Athlete will have 3 attempts) 

2RM Thruster

Score: Total weight of both Athlete’s best lifts 

Workout Flow

Each Athlete will have 3 x 1 minute attempts to lift and they will alternate minutes.  Both Athletes may preload their 1st barbell.  At the call of 3. 2. 1. Go, the Female Athlete will have 1 minute to attempt their complex.  They may attempt a lift as many times as they would like during this minute as long as they start their lift before their minute has expired.  The athlete’s must declare their weight to their judge and have their clips on their barbell before each lift. At the end of the minute, the Male Athlete will start their lift. They may attempt a lift as many times as they would like during this minute as long as they start their lift before their minute has expired.  The athlete’s must declare their weight to their judge and have their clips on their barbell before each lift.

Athletes may help each other load their teammates' barbells but must be back to their side before an Athlete starts their lift.   Athletes may load their barbell while their partner is lifting but MUST wait for their judge to declare their weight and start their lift.  If an Athlete goes beyond their time because they start their lift before the minute is up, the athlete that is lifting next MUST wait for them to finish their lift and their judge to be in their area before attempting the lift.  Athletes may go up or down in weights.  

The score for the workout will be the total combined weight of each Athlete’s best successful lift.  

Tie Break
There is no tiebreak time.

Movement Standards

Complex: The athlete’s must complete this complex without letting go of the barbell and letting the barbell rest on the ground.  The athlete’s must declare their weight for each lift and MUST have collars on the barbell for the lift to count.  The non-lifting athlete will remain in the designated area for their partner’s turn. If you fail a portion of the lift during the complex you may re-attempt that portion as long as you have not dropped the barbell or rested it on the ground.  

Thruster:Each attempt begins with the barbell on the floor. Collars must be placed outside the plates before beginning any attempt. The crease of the hips must clearly pass below the top of the knees in the bottom position. The rep is credited when The athlete’s hips, knees, and arms are fully extended. The bar is directly over, or slightly behind, the middle of the body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk or a re-dip is not allowed.