Deuces Wild 4 - Partner Fitness Competition

For Time:   

30 Box Jump Overs, 30/24", *Follow the leader

40/32 Assault Bike Calories

20 Power Cleans, 205#/145#

20/14 BMU

100' HS Walks (10' increments), *Athletes must alternate 10 reps

Time Cap: 8 Minutes

Championship (2)

23:00 Time Cap

For Time: 

Run the R.D.T. Mile, together (Reverse Direction)

…then as a team complete a total of…

2,000m Row
AND
400 Double Unders

…then…

30 Deadlifts, 225/155

30 Deadlifts, 275/185

30 Deadlifts, 315/205

Athletes begin with a 1 mile run. Partners do not have to run together and can separate themselves throughout the duration of the run.

As soon as one partner returns from the 1 mile, they may begin working on either the 2k Row Station or the 400 Double Under station. Once the other athlete returns from the run, the team can choose how they want to accomplish the remainder of the work.

Only 1 athlete can be actively working PER STATION, at a time. (i.e. you both can’t be actively doing Double Unders.)

But, both athletes can be working simultaneously. One on the rower, and one on the Double Unders.

Athletes may switch at any intervals of their choosing. If one station is finished first, athletes can alternate until the remainder of the last station is finished.

Once both the 2k and the 400 Double Unders have been completed, the team begins Deadlifts at the first pre-loaded barbell. 30 reps PER TEAM need to be completed at the barbell before you are allowed to advance. Reps can be split between partners with any combination of the teams choosing. There is no minimum amount of reps each athletes must accomplish. Teams will be responsible for adding their own weight to the their barbells if they reach the second and third weight on the barbell.

Your team score is the time the workout is completed. Any teams that are capped, will get credit for number of reps completed. (so every Deadlift will count!!) There is a tiebreaker time at the time completed for the 2k/400 Double Unders.

Max Shoulder to Overhead Ladder 

*off racks.

Score=total team weight.

Weights:

165/115#

190/130#

215/145#

240/160#

260/170#

280/180#

300/190#

315/ 200#

Call Your Shot

There will be 9 squat rack stations set up on the gym floor. Each team of 2 will enter the ladder together at the starting barbell. All weights are already pre-loaded to the listed weights. 

You have 1:30 to fully complete a successful lift for each athlete. A full lockout must be observed before the end of the beep of the clock for the rep to count. Athletes will be asked to stay at their current barbell until the full 1:30 is up. There is a :30 transition for the athletes to get to the next bar. Before leaving the station. The team must ensure their barbell is back on the rack before moving on if they fail a rep at the buzzer. The athletes that make a successful lift at the current weight, are able to move on to the next bar.

If an athlete fails the rep, both athletes may lift the bar together back to the starting rack position. If needed, teams are allowed to remove weight in order to reposition the bar back up to the rack. The judge will ensure the weight is correct before returning to the lift attempt.

Any athlete that clears the 315/200# bar gets one more opportunity to “call their shot.” There will be a 9th rack set up with the 315/200#. Athletes can choose what additional weight they want to add to the bar for one final 1:30 lifting window. They can make as many attempts on this bar as time will allow. Their teammate may continue to help them load the bar, or re-rack it as necessary. Athletes are allowed to add weight or reduced weight on the final call your shot bar as often as they like.

AMRAP in 3:30:

15 Synchro Bar Facing Burpees

10 Synchro Squats, 135/95# Bar and 50/35# DBs

Max Synchro TTB in Remaining Time

Rest 1:30.

AMRAP in 3:30:

15 Synchro Bar Facing Burpees

10 Synchro Squats, 135/95# Bar and 50/35# DBs

Max Synchro CTB in Remaining Time

Rest 1:30.

AMRAP in 3:30:

15 Synchro Bar Facing Burpees

10 Synchro Squats, 135/95# Bar and 50/35# DBs

Max Synchro TTB in Remaining Time

Athletes begin each interval with 15 Synchro Bar Facing Burpees over one single bar that is loaded to each divisions respective Front Squat weights. (you may want to practice this). The synchro components for the burpee is each partner must have their chest and thighs on the ground at the same time while being perpendicular to the barbell. From there they can jump or step up and over the bar. Athletes can jump over any element of the bar and there is no penalty for contact with any piece of the bar. Just get over the bar.

Once the burpees are completed, teams move to the synchro squats. One partner will squat a barbell, while the other will squat double DBs in the front rack position. You can choose which athlete squats where, but you have to switch each round. One partner will end up on one station twice and the other one once. The synchro component for the squat is both teammates must be below parallel at the same time.

With any time remaining, teams will move to the pullup bar to complete the synchro TTB or CTB. The synchro component is on the bar tap. All teams regardless of height or size will be sharing a 70” bar with their teammate. For larger butterfly kips this may feel tight, and some practice is recommended. But these are the fun elements of in person competition…

There is a 1:30 rest between rounds. Score for this workout is total reps completed including the buy in reps. If teams do not make it to the pullup bar, they will still get credit for those reps.

AMRAP in 7:00:
20/16 Calorie C2 Bike
6/5 Wall Walks
12 DB Snatch, 70/50# (No alternating required)
Sandbag Front Rack Lunge 50’, 100/80#
Max Kipping Handstand Pushups in remaining time

This is a follow the leader type format. Partner 1 will start by complete the calories on the C2 bike. Partner 2 cannot start until the bike has been completed and is now open. Partner 2 cannot pass partner 1 at any point the workout. They are bottle necked by Partner 1. Once partner 1 is through the sandbag lunge they can begin the max kipping HSPU immediately on their own. 

Then when partner 2 has cleared the sandbag lunge, they can begin assisting partner 1 with the kipping HSPUs. Only one athlete can be working at a time on this station. Athletes can alternate at any intervals that they want. They final rep must be locked out before the end of the beep of the clock.