Cupid’s Throwdown

“Cupid Shuffle”
Part 1 - For Time
6 long shuttle runs
4 Farmers Shuttles @2x70/53lbs
6 long shuttle runs
Time cap - 7:00
Part 2 - For Time
42-30-18
Toes to Bar
Deadlifts
-R1 @185/125
-R2 @225/155
-R3 @275/185

*17min Time Cap

Flow: 

At 3-2-1-Go! Athlete A will complete their section of shuttle runs while circling around their assigned cones. On their final lap they will physically hand tag athlete B who will begin their farmers carry laps. Another tag so partner A can complete their farmer carry, finishing with partner B's 6 shuttle runs. Time to complete this work will be the team's score. One second for each incomplete rep will be added to the seven minute cap. Athletes may immediatley transition to their gymnastics bars upon completing part one.

At the 8:00 minute mark teams may begin chipping away at part 2 of this workout. 42 toes to bar may be split in any fashion as long as one person is in a dead hang while the other athlete is doing reps. Onto 42 deadlifts, only one athlete may lift at a time but reps can also be shared during this portion. Teams will return to the gymnastics bar for round two of 30 toes to bar and 30 deadlifts. Round three will be a combned 18 toes to bar and 18 deadlifts, upon the last complete deadlift time will be stopped. In the event of a tie, the score for part 1 will be used to determine the winner.

Rules:

During part one if an athlete knocks over the cone in their lane they must immediately turn it upright before continuing on. Gymnastics grips may not be used during the farmer carry portion of this workout. During part two any style of grip is permitted onthe dead hang (chinup,switch,etc). Weights will be changed by the athletes and may be changed at any time in the workout. Teammates may even assist eachother in changing weights. No physical tags are required for part two.

“Cupid Shuffle”
Part 1 - For Time
6 long shuttle runs
4 Farmers Shuttles @2x70/53lbs
6 long shuttle runs
Time cap - 7:00
Part 2 - For Time
42-30-18
Toes to Bar
Deadlifts
-R1 @185/125
-R2 @225/155
-R3 @275/185

**17 min Time Cap

Flow: 

At 3-2-1-Go! Athlete A will complete their section of shuttle runs while circling around their assigned cones. On their final lap they will physically hand tag athlete B who will begin their farmers carry laps. Another tag so partner A can complete their farmer carry, finishing with partner B's 6 shuttle runs. Time to complete this work will be the team's score. One second for each incomplete rep will be added to the seven minute cap. Athletes may immediatley transition to their gymnastics bars upon completing part one.

At the 8:00 minute mark teams may begin chipping away at part 2 of this workout. 42 toes to bar may be split in any fashion as long as one person is in a dead hang while the other athlete is doing reps. Onto 42 deadlifts, only one athlete may lift at a time but reps can also be shared during this portion. Teams will return to the gymnastics bar for round two of 30 toes to bar and 30 deadlifts. Round three will be a combned 18 toes to bar and 18 deadlifts, upon the last complete deadlift time will be stopped. In the event of a tie, the score for part 1 will be used to determine the winner.

Rules:

During part one if an athlete knocks over the cone in their lane they must immediately turn it upright before continuing on. Gymnastics grips may not be used during the farmer carry portion of this workout. During part two any style of grip is permitted onthe dead hang (chinup,switch,etc). Weights will be changed by the athletes and may be changed at any time in the workout. Teammates may even assist eachother in changing weights. No physical tags are required for part two.

"Hot -n- Heavy" (two parts) 

A. 0-12:00 

AMRAP 2-4-6-8-etc.

Row Cals

Box Jump Overs @24/20”

Wallball Shots @20/14lbs to 10’

12:00-14:00 

Transition to Barbell Grid

B. 14:00-20:00

6min to establish a max complex

Squat Clean + Front Squat + Jerk

**Score A is total accumulated reps

**Score B is combined heaviest completed complex 

Flow:

Prior to the start of the workout both athletes will be staged in their lane behind the rower. At 3-2-1-GO! Athlete 1 can begin 2 calories on the rower. Once completed they will move forward and complete 2 box jump overs. Lastly they will complete 2 wall ball shots to their target height. Once all reps are completed they can return to the staging area where Athlete 2 can begin working. Athletes will continue this flow for 12 minutes while increasing by 2 reps for each implement on every round. 

At the 12:00 mark athletes will stop working and will transition to their assign lifting area. During this time athletes MAY begin to preload their barbells. No warmup attempts may be made during this phase. 

At the 14:00 athletes will have 6 min to establish their heaviest complex of clean + squat + jerk in an open lifting format. Athletes must declare their weight before each attempt and may go up or down in weight as needed. Only one athlete may lift at a time but there is no limit as to how many attempts each lifter can make. Final attempt may be made as long as the bar is off the ground by the 20:00 time mark. Tie-break will go to the heaviest individual lifter.

"Hot -n- Heavy" (two parts) 

A. 0-12:00 

AMRAP 2-4-6-8-etc.

Row Cals

Box Jump Overs @24/20”

Wallball Shots @20/14lbs to 10’

12:00-14:00 

Transition to Barbell Grid

B. 14:00-20:00

6min to establish a max complex

Squat Clean + Front Squat + Jerk

**Score A is total accumulated reps

**Score B is combined heaviest completed complex 

Flow:

Prior to the start of the workout both athletes will be staged in their lane behind the rower. At 3-2-1-GO! Athlete 1 can begin 2 calories on the rower. Once completed they will move forward and complete 2 box jump overs. Lastly they will complete 2 wall ball shots to their target height. Once all reps are completed they can return to the staging area where Athlete 2 can begin working. Athletes will continue this flow for 12 minutes while increasing by 2 reps for each implement on every round. 

At the 12:00 mark athletes will stop working and will transition to their assign lifting area. During this time athletes MAY begin to preload their barbells. No warmup attempts may be made during this phase. 

At the 14:00 athletes will have 6 min to establish their heaviest complex of clean + squat + jerk in an open lifting format. Athletes must declare their weight before each attempt and may go up or down in weight as needed. Only one athlete may lift at a time but there is no limit as to how many attempts each lifter can make. Final attempt may be made as long as the bar is off the ground by the 20:00 time mark. Tie-break will go to the heaviest individual lifter.

Workout 1 - "Takes 2 to Tango"

3 Rounds for Time (13 min cap)

15 Synchro Burpees

40 Hang KB snatches @1x53/35lbs

20 synchro DB OH Lunges 

75 Doube Unders

Flow: 

At 3-2-1 Go! Teams start their 15 synchro lateral burpees. Rep begins with both athletes chest on the ground and is credited after both athletes have landed on the other side of their line, full extension is not required when moving from one side of the line to the other. They will alternate performing 10 KB Snatches at a time until the 40 are completed. Next, the athletes will sync up again for 20 Lunges. Reps  begin when both athletes have their KB overhead and are completed once they both return to standing with the KB in the support position. They do NOT need to have knees making contact at the same time to be synchro. Lastly, the 75 double-unders may be shared but each partner must complete a minimum of 25 per round. Tie-break will be the time of the first completed round.

Top 5 RX Teams