AMRAP 12:00

*Male/Female Teams will have 6 Cals added to their total Bike Cals

*Female/Femals Teams will have 12 Cals added to their total Bike Cals

Athlete 1 – Max Echo Bike Calories

Athlete 2 – 10 Burpee Box Jumps Overs + 5 Wall Walks 

*Switch after Burpee Box Jump Overs and Wall Walks are completed

**Rx must jump; Scaled may jump or step-over. 

***Wall Walk standards will be 2022 season standards. 

Rx and Scaled: 

Box Height

MM – 24”
MF – 24” / 20”
FF – 20”

Movement Standard(s):

The Burpee Box Jump Over (https://www.youtube.com/watch?v=GLktGkmcvWE) 

The Rx Wall Walk (https://www.youtube.com/watch?v=NK_OcHEm8yM) 

The Scaled Wall Walk (https://www.youtube.com/watch?v=hzvJlnllmRo) 

Workout Flow

Workout will not begin until all athletes are standing in the designated area.

On 3-2-1-Go! Athlete 1 will begin biking while Athlete 2 begins their round of 10 Burpee Box Jumps Overs + 5 Wall Walks. After completing all 15 reps, athletes will switch. Athletes will alternate until time is called.

Score A: Total Echo Bike Calories

Score B: Total Rounds

Part B of Maximus is number of Burpee Box Jump Overs and Wall Walks Completed

Athlete 1 will begin biking while Athlete 2 begins their round of 10 Burpee Box Jumps Overs + 5 Wall Walks

For Time:

30 - 25 - 20 Calorie Row 

30 Synchronized Single Alternating DB Devil Press (synchronized at the top)

30 - 25 - 20 Calorie Row

30 Synchronized Single Alternating DB Power Snatch (synchronized at the top)

30 - 25 -  20 Calorie Row

18:00 Time Cap

Rx: 

MM – 30 Calories, 50#
MF –25 Calories, 50# / 35#
FF –20 calories, 35# 

 
Scaled: 

MM –30 Calories, 35#
MF –25 Calories, 35# / 20#
FF – 20 Calories, 20#

For Time

*Split all reps as needed

**Athletes are responsible for changing weights.

Buy-In

600m / 500m / 400m Ski Erg

Then

6-6-6, 4-4-4, 2-2-2

Deadlift - Hang Squat Clean - Shoulder to Overhead

Then

Cash-Out

600m / 500m / 400m Ski Erg

20:00 Time Cap

Rx: 

MM – 600m / 155# / 185# / 225# / 600m 
MF – 500m / 155# / 185# / 225# - 115# / 135# / 155# / 500m
FF – 400m 115# / 135# / 155# / 400m

Scaled: 

MM – 600m / 135# / 155# / 185# / 600m 
MF – 500m 135# / 155# / 185# - 95# / 105# / 115# / 500m 
FF – 400m / 95# / 105# / 115# / 400m

150 Wallballs - while one partner holds wall sit

*Split reps as needed

**Reps not counted until partner has established a wall sit.

Rx: 

MM – 20# to 10’ Target
MF – 20# / 14# to a 10’ / 9’ Target
FF – 14# to a 9’ Target

Scaled: 

MM – 20# to 10’ Target
MF – 20# / 10# to a 10’ / 9’ Target
FF – 10# to a 9’ Target

Movement Standard(s):

Wall Balls (https://www.youtube.com/watch?v=EqjGKsiIMCE)

Wall Sit (90 degree hips, 90 degree knees, no more; no less).

Workout Flow

Workout  will not begin until all athletes are standing in the designated area. On 3-2-1-Go! Athlete 1 will establish a wall sit. Once verified by the judge, athlete 2 will begin wall ball reps. if at any time the athlete moves above or below parallel, the working athlete must stop and can only begin once their partner has reestablished their wall sit. Athletes may split reps as desired. Once the 150th wall balls is complete, both athletes must cross the finish line before time is called. 

Score: Time to complete / Total reps at time cap.

Time cap: 9:00