Perfect Pairs Ver2.0

Weight Increments

25, 30, 35, 40, 45, 50, 55, 60, 65 70, 80 90 100 110, 120

• Bodyweight of athletes to be measured before the lift.
• Teams feed in to the workout.
• Each Team has 60 seconds to make the lift of the weight. 
• Can be a Squat Clean or a Power Clean
• Athletes must show 1 second of control of weight before dropping 
• Female Athletes get to choose 1 weight to add 2x1.25kg and must complete the lift within the 60 seconds designated lift time.

Final Score will be (Total Kilos from successful lifts/ Total Team BW) X 100

1.1km Team Run 

Into

3-6-9-12... etc

Slam Ball Over Shoulder 55/45

Simultaneous Burpee

Teams start with a 1.1km Team Run.

Time of the 1.1km Run is the time of the last team member running in the door. 

Teams will then proceed directly into the Ascending Rep Strongman Couplet.

Teams may share the Slam Ball over their shoulder, but must perform the Burpees together, with the chest hitting the ground at the same time and arms clapping above the head

Open MM/FF 1.1km,

Beginner 800m (400m x 2)

-Beginners do 2 lots of 400m runs, feet must touch the grey matter of the gym floor.

1.1km Team Run 

3-6-9-12... etc

Slam Ball Over Shoulder 55/45

Simultaneous Burpee

Teams start with a 1.1km 

Time of the 1.1km Run is the time of the last team member running in the door. 

Teams will then proceed directly into the Ascending Rep Strongman Couplet.

Teams may share the Slam Ball over their shoulder, but must perform the Burpees together, with the chest hitting the ground at the same time and clapping over the top of the head

Open MM/FF 1.1km

-Slam Ball 55/45

-MF teams will have a 55 and a 45 ball per team

Scaled 800m

-Slam Ball 45/30

-MF teams will have a 45 and 30 ball per team

8min AMRAP

2min Chest to Bar/Pull Up

2min Dumbbell Snatch 22.5/15

2min Chest to Bar/Pull Up

2min Wall Balls 20/14

• Teams will have 2 minutes perform as many reps of each movement as possible.
• Teams can tag in and tag out at any time. 
• Non working team mate must stay in lane/box to be physically tagged
• Males element will be Chest to Bar, Females element will be Pull Up.
• Chest must clearly touch the bar.

Beginner elements will be Pull Up (Male)/Ring Rows (Females); DB 17.5/12.5; WBs 20/14

• Chin clearing the top of the pull up bar for Pull Ups
• Ring Rows all set to the same height and shoulder of athlete under the rings, knees at 90 degrees, feet and kees 'tied' together.

6min AMRAP 

Part A 80/60 Cal Row for Time

Part B Max Thrusters 45/30

Team Mate #1 starts 40/30 Cal Row.

Team Mate #2 then swaps in to complete his 40/30 Cal Row.

Team Mate #1 can begin to start Thruster Reps after his Row.

Team Mate #2 can help out once a total of 80/60 Cals on the rower has been reached.

Beginner 60/50 Cals; Thruster 30/25 

Part A time will be the time for Teams to complete the 80/60 (Open) or 60/50 (Beg) Cals on the rower. 

6min AMRAP 

Part A 80/70 Cal Row for Time

Part B Max Thrusters 45/30(min)

Teams can choose any weight on the Bar. But the minimum of weight will be 45/30 (Open) and 30/25 (Beg). Bar weight must remain the same once wod begins (no changing).

On completion of row, Teams can start on Thruster Reps. 

Score will be Total Kilos of the Thruster Divided by Team Total Bodyweight.