Gym Wars

Ground To Overhead Ladder

2 Male / 2 Female Athletes

Score is time to complete the Male and Female Ground To Overhead Ladder. If the ladder is not completed your score will be total reps.

You may use any snatch or clean and press from the ground to complete the ladder. No hang movements.

10 Reps at 185/130

8 Reps at 205/145

6 Reps at 225/160

4 Reps at 245/175

2 Reps at 275/195

Athletes can switch anytime they want by running back to the start line and tagging their partner in. Max 2 Males and 2 Females for this event. 

All athletes start at the start line and time is stopped once the both athletes cross the finish line, not when the last lift is completed so you must run back to the finish once you complete the last lift. Bars must be lifted in order from lightest to heaviest. Touch and go or single reps are allowed

Gymnastics Focused Event - 2 Male and 2 Female Athletes

One athlete works at a time but can switch at any time. It doesn't matter if a male or female athlete completes reps as long as movements are completed in order. A tag must be made at the start line for the athletes to switch.

Buy In - 300' Handstand Walk in 25' unbroken incriments. The athletes hands must start behind the line and both hands must cross the 25' line before coming down for that incriment to count. The athlete does not have to come down at 25', they can turn on their hands.

Then:

50 Chest To Bar Pull Ups (chest must make contact with the bar)

30 Bar Muscle Ups (straight arms at the bottom of each rep, feet cannot rise above the bar you are hanging from, full lock out at the top of each rep)

10 Ring Muscle ups (straight arms at the bottom of each rep, feet cannot rise above the rings, full lock out at the top of each rep)

10 Deficit HSPU on Parallettes - kipping is allowed (athlete must show full lockout with both feet on the wall at the start and finish of each rep, head must make contact with the ab mat at the bottom of each rep)

30 Strict HSPU - athletes hands must be fully on the HSPU Mat, athlete must show full lock out with both feet on the wall at the start and finish of each rep, head must make contact with the ab mat at the bottom of each rep)

50 HSPU - athletes hands must be fully on the HSPU Mat, athlete must show full lock out with both feet on the wall at the start and finish of each rep, head must make contact with the ab mat at the bottom of each rep,athlete may use a kip for these HSPU)

Time is complete after the athlete completes their last rep and crosses the finish line.

Full Team Workout - 6 athletes on the floor at a time, 2 in the holding area.

150 Cal Ski Erg

150 Cal Rower

150 Cal Bike Erg

3 150# Sandbag Holds - 1 infront of each ERG - Must be held standing all the way up in a bear hug position with hips and knees fully extended.

If a Sandbag Drops that ERG must stop until the SB is back in the bear hug position locked out. Athletes may switch anytime during the workout with anyone. If they switch with an athlete from the holding area they must tag them out before they enter the competition floor. 

Score is total time. Time stops when the last athlete crosses the finish line after all Calories are completed on all Ergs.

12 Min To Complete as many Reps as Possible as a team. One Male and One Female work at a time. Athletes can switch any time they want. Score is total number of reps for males and females added together.

50' Dual KB OH Walking Lunge 53/35

20 Thrusters 135/95

15 Burpee Box Jump Overs 24/20

There will be a male lane and female lane on each competition floor. Total reps for the team will be added up for 1 score.

All athletes start at thet start line. One male and one female advance to the competition floor and begin lunging. The KBs must be fully locked out over head. Both feet must start behind the 25' line and cross the 25' line. The 25' of lunges must be unbroken, the athlete can set down the KBs at the turn or turn around and complete the next 25' for a total of 50' of lunges. The back knee must touch the ground at the bottom of each rep. The athlete does NOT have to stand all the way up at the top of each lunge.

Then the athletes move onto the 20 thrusters. The first rep can be squat cleaned as long as the athlete passes below parallel at the bottom and shows full lock out at the top of each rep. There cannot be a pause at the top of the squat before the press, the squat to press must be a continuous motion.

After 20 Thrusters athletes must complete 15 Burpee box jump overs Facing the box. A 2 foot take off must be used. If one foot touches the top of the box, then 2 feet must touch. You can clear the box. Chest and thighs must touch the at the bottom of each burpee and the rep is completed once the athlete crosses over the box.

The Finisher! - Total Team Attack

200 Cal Echo Bike - 2 people work at a time - 1 person per echo bike, 2 bikes, each bike must hit 100 cals before moving on - switch whenever you want by tagging your teammates in and out from the start line

150 Synchro Wall Balls 30/20 - Males and Females to a 10' target. Bottom of the squat is what we are looking at for synchronized 

100 Deadlifts - 225/155 - 2 bars will be set up, one athlete on the floor at a time, it doesn't matter if they are male or female reps, just need 100 total reps. No bouncing the bar off the floor and the athlete must show full extension of knees and hips at the top of each rep

time is complete when the athlete crosses the finish line