The MFLH Fight For the Fittest Partner Series 2024

For time: (9 Minute CAP)

50 Handstand Push-Ups

40 Snatches (115/80) 

30 Burpee Box Get Overs (48”)

20 Sandbag Squats (150/100)

*Athletes may alternate all reps as needed 

Score: Time completed or time cap + reps not completed under the cap

Workout Flow:

At the count of 3,2,1 go, athletes start at the end of the lane and run to the wall to begin their handstand pushups.  After completing all handstand pushups, athletes will progress down the lane to complete their snatches.  Athletes will continue in this fashion, moving down the lane for each movement.  When athletes complete the final sandbag squat, both partners must cross the finish line to end the workout.  Athletes may split all work as desired.  There is no minimum work requirement.

Movement Standards:

Handstand Push Ups (RX Only)

• Both strict or kipping handstand push ups will be acceptable

• Athletes must have any part of both hands touching the designated tape line.  The tape line will be 30 inches wide and 10 inches away from the wall.  Any rep performed without both hands touching the line will be considered a no rep

• At the top of the rep, both feet must be in contact with the wall with the athlete’s body and arms in full extension for the rep to count.  

• No other part of the athlete's body may be touching the wall.

• At the bottom of the rep, the head and both hands must be on the floor before starting the next rep.

Snatch: 

• The barbell begins on the ground and must be lifted overhead in one motion.  

• Power snatches, squat snatches, and split snatches are allowed.  

• Hang snatches are not allowed.  

• The rep is credited when the barbell is at full lockout overhead with the hips, knees, and arms fully extended and the bar directly over or slightly behind the middle of the body with the feet in line. 

Burpee Box Jump Overs:

• The athlete must be facing the box at the bottom position with the chest touching the ground. 

• A step back or jump back to the bottom of the burpee IS allowed.

• The athlete must come to their feet and get over the box to the other side however they see fit and the rep will count then they have both feet on the floor of the other side.

•  Landing on top of the box is allowed, but not required.

•  The feet must go over the box NOT around it. Full extension at the top is not required.

• If athletes go in an alternating fashion, they must wait until the athlete has hit the ground on the other side before STARTING their next rep!  Only one person can be touching the box at a time.

Sandbag Squats:

• The athlete must have the sandbag on the shoulder or the back.  It can NOT be in the bear hug position.  Athletes do not have to have both hands on the bag, but may do so if they want.

• Athletes must squat to full depth with the hip crease passing CLEARLY below the knee and breaking the parallel to floor plane. 

• The athletes MUST CLEARLY return to FULL extension of the hips and knees at the top of the rep to complete the rep.  ANY question of the hips not being at full extension will be considered a no rep.  

• If the athlete does not have both hands on the bag, they may not use the free hand to touch their leg or hip at all during the movement.

For time (15 Minute CAP)

3 rounds 

12 Chest to Bar Pull-Ups 

8 DB Box Step Overs (50/35 to 24/20”)

— into — 

Row (split as desired)

Ski (split as desired)

— into — 

3 rounds:

15 Toes to Bar

5 Devils Press (50/35)

*Each partner will work through 3 rounds of CTB and Box Step Overs, with one partner starting on CTB and the other on BSO.  Athletes will work at the same time, but can not switch movements until both have completed their movement.  Athletes will follow the same format for the TTB/Devil Press portion.  

**MM Division- 1000m each machine

**MF Division-  900m each machine

**FF Division- 800 each machine

Score: Time completed or time cap + reps not completed under the cap

Workout Flow:

At the count of 3,2,1… go the athletes can enter their lane and proceed to their designated movements.  One athlete will start on the chest to bars and the other will start on the dumbbell box step overs. Only once both athletes have completed their first movement can they both switch to their second movement.  When both athletes complete their second movements they have completed 1 round.   They will repeat this in the same order and fashion for a total of 3 rds.  Once both athletes have completed the 3rd round, the last athlete on the DB BSO will be responsible for advancing the dumbbells to the designated location to be used later in the devil presses and then both can proceed to the row and ski.  Athletes can, but are not required to, switch machines as desired.  Both machines must have completed all meters before any athlete proceeds to the final section of the workout.  Athletes will begin the TTB and Devil press and will continue in an alternating fashion as per the first part of the workout until 3 rounds are completed.  Athletes must then cross the finish line to complete the workout.

Movement Standards:

Chest to Bar

• Movement must be completed on the designated pull up bars.  

• Platforms and boxes will be made available.

• Strict, kipping, or butterfly will be acceptable

• At the bottom of the rep, the athlete must show full extension of the arms with the feet off the floor before starting the next rep.

• At the top, the chest must clearly come into contact with the bar.

• Jumping chest to bar will not be acceptable

• Athletes may place and remove a mat under their feet during the workout as needed.

• Nothing can be applied to the bar. No taping or waxing the bar.

Dumbbell Box Step Overs

• Dumbbells will start on the box and can be placed on the box when not working

• Athletes must hold the dumbbells at their side

• Athletes will step up onto the box and over to the other side

• The rep is completed when the athlete lands with 2 feet on the other side

• Jumping up or down is not permitted

Row and Ski Erg: 

• Begin using your machine to turn it on.  

• Athletes may not let go of the handles of their machine until the monitor shows the designated meters.  

• If an athlete departs their machine early the judge will assign the athlete a new finishing amount of meters to be completed prior to advancing in the workout

• Athletes may depart their machine once meters have been met but may not move to the next part of the workout until the calories have been completed on both machines

• Both athletes can be working on separate machines at the same time

• Athletes may switch between machines as desired but are not required to switch

Toes To Bar:

• Athletes must start the movement from a full hang with arms extended and feet off the floor.

• The movement starts with the athlete's feet off the floor and behind midline. 

• The rep is completed when BOTH feet hit the bar at the SAME time.  

Devil Press: 

• At the beginning of the rep, the athlete’s chest must touch the ground at the bottom of the burpee between the dumbbells.

• Dumbbells must move from the floor in continuous motion overhead. 

• A clean and jerk will not be allowed. 

• The rep is complete when both dumbbells are overhead with elbows, hips, and knees locked out and over the center plane of the body.

AMRAP 8:00

Calorie Echo Bike

5 Synchronized Thrusters (105/75)

Calorie Echo Bike

10 Synchronized Thrusters (105/75)

Calorie Echo Bike

15 Synchronized Thrusters (105/75)

Calorie Echo Bike

20 Synchronized Thrusters (105/75)

Calorie Echo Bike

25 Synchronized Thrusters (105/75)

Etc…

*MM Division- calories on bike 10,20,30,40,50 etc

*For MF Division-  calories on bike 8,16,24,32,40 etc

*For FF Division- calories on bike 6, 12,18,24,30 etc

Score- Reps completed at the time cap

Workout Flow: 

At the count of 3,2,1… go, athletes will enter the floor and begin their echo bike.  Partners may divide up the required calories on the bike but it is not required.  After the bike is completed the athletes will proceed to and start their synchronized thrusters.  The rep scheme will increase for both the bike and the thrusters after each round. The thrusters will increase by 5 reps each round and each division will have a unique rep scheme for the echo bike.  Teams will have 8 minutes to complete as many reps as possible.  There is no finish line.

Echo Bike: 

• Athletes will be able to adjust their seat height prior to the workout and can during the workout if they desire 

• The monitor will be on and set prior to athletes starting the workout.

• A staff member will be resetting the monitor to zero after each round.

• If an athlete departs their machine early the judge will assign the athlete a new finishing amount of calories to be completed prior to advancing in the workout

• Athletes may not start the thrusters until the designated calories are completed.  

Synchronized Thrusters:

• The synchronized portion of the movement is counted when both athletes have the barbell overhead in the finished position as described below.  Athletes do not need to move together through the other parts of the movement.

• The rep is credited when the athlete reaches full lockout with the barbell overhead.  The athlete's hips, knees, and arms must be fully extended, and the bar must be directly over, or slightly behind, the middle of their body.

• At the bottom of the rep, the crease of the athlete’s hip must clearly pass below the top of the knees. 

• A full squat clean into the thruster is allowed when the bar is taken from the floor.

• The rep must be completed in one fluid motion from the bottom of the squat. 

•  A front squat followed by a jerk is NOT allowed.

• No grips or straps may be used on the barbell at any time.