Beat the (Torian) Pro's

15min AMRAP:

MAX Calorie Row

Workout Flow

On the call of 3-2-1-Go, one athlete will sit down on their rower...and start rowing...it's pretty self explanatory really...

After the athletes partner has finished their round of the movements in Event One.B, the athletes will switch positions and the other athlete will begin rowing. This cycle will continue for 15min

Movement Standards

....just row... You can use any part of your body to do this. We really don't mind. The most efficient method, through testing, was to cross your legs and use your teeth to pull the handle. This resulted in the maximum ammount of calories...

15min AMRAP:

15 Wall Balls (20/14) (14/10)
15 Box Jump Overs (30/24) (24/20) (You do you)
15 R-Arm DB Snatch (22.5/15)
15 L-Arm DB Snatch (22.5/15)

Workout Flow

On the call of 3-2-1-Go, athlete one will make their way from the rower to the Wall Ball and begin their reps. On completion, they will move to their box for the Box Jump Overs. Once these are completed, they will pick up their dumbbell with either hand and complete 15 Snatch repetitions on that arm. When these are complete, the athlete will swap arms and complete a further 15 Snatch repitions. When these Snatches are completed, they will swap places with their partner on the rower, you they can complete their round of the workout. This cycle will continue for 15min.

Movement Standards

Wall Balls - At the bottom/start of the rep, the athletes hip crease must clearly pass below the height of their knee. At the top of the rep the Wall Ball must make contact with the wall above the 10' line for the guys and the 9' line for the girls. Athletes must then catch the Wall Ball for the rep to count - if caught 'ghosting', you will be sent back to the Wall Ball to complete an extra 5 reps.

Box Jump Overs - Two foot take off. Thats it - unless you are Social division, in which caase, do whatever you want. You can completely leap over the box (Nick the Greek style), jump up and step down (old man Andrew style), jump up and rebound off the ground for your next rep (Bad Gurl BriBri style) or do any variation of these reps (Ellie Royal style, pending how her rig is feeling).

DB Snatch - athletes must complete all 15 reps on the arm they start with before moving on to the other arm. You do not need to start on your right arm as stated in the workout above, just choose an arm and do that one first. Both heads of the dumbbell must make contact with the ground between each rep. Your 'resting' arm must not make contact with your body throughout the 15 repititions - get it out of the way!

For time:

"Partner One"
1 Dry Weetbix
9 Burpee Over Bar
36 Deadlifts (110/75) (90/60) (You choose!)
9 Burpee Over Bar
300m Run

"Partner Two"
300m Run
9 Burpee Over Bar
36 Deadlifts (110/75) (90/60) (You choose!)
9 Burpee Over Bar
1 Dry Weetbix

Workout Flow

On the count of 3-2-1-Go, athlete one will run down the floor and pick up and devour their Dry Weetbix. Once this is completely consumed, thed will move forward to their barbell, where they will perform 9 Burpee Over Bar. Once this is complete they will get started on their 36 Deadlifts. Athletes will then perform a further 9 Burpee Over Bar, before heading out the door on a 300m Run.

When they return, they will tag their partner in, who will do the same workload, but in reverse order - 300m Run, 9 Burpee Over Bar, 36 Deadlifts, another 9 Burpee Over Bar followed by 1 Dry Weetbix. Once this Weetbix is completly consumed, the athlete will run back down the floor and tag/embrace/punch their partner, and the workout is complete!

Movement Standards

Dry Weetbix - just eat it. No use of fluids is allowed, other than what you can conjure up in your mouth by yourself. If you spill too much, you will be given another to consume.

Burpee Over Bar - Get down, get up and get over the bar however you want. If you touch tbhe bar at any point during these 9 reps, you will need to do another as penalty.

Deadlift - Barbell starts on the ground and is lifted until the body is in full extension - shoulders in line with or lightly behind the vertical line of the barbell, legs straight and hips open. The barbell must return to the ground to begin each rep. No bouncing of the barbell of the ground between reps.

Run - one foot in front of the other, down to the 300m marker, around the cone and back again. Can't run, walk then.

3 rounds for time:

50/35 Calorie Echo Bike
20 Cleans (70/47.5) (60/40) (You choose!)
Rx - 15 Synchro Toes to Bar
W - 10 Synchro Toes to Bar or 20 Synchro Leg Raises
S - 20 Synchro Knee Raises

(15min time cap)

Workout Flow

On the count of 3-2-1-Go, athletes will mount their Echo Bike. Athletes can share workload however they want. Once calories are completes, they will move forward to their barbell, once again, sharing workload however they want. Onmce these reps are completed, both athletes will move forward to thier Pull-up bar to complete their Synchro Toes to Bar. Athlete must use the same Pull-up bar for the repititions to count.

Athletes will complete 3 rounds in the same fashion.

Movement Standards

Echo Bike - you surely can't stuff this up. Sit on the bike facing forward. Put one foot on each pedal (left foot on the left pedal, right foot on the other pedal - yep that's the right pedal..). One hand on each handle bar if you wish. Crank that shiiiiit right up and get yourself moving. You're doing it Einstein!

Cleans - Any form of Clean is allowed - Squat, Split, Power, Muscle or whatever the f@#k you call that movement you do so well... Barbell from the ground to your shoulders. Show lockout with elbows in front of barbell and legs in full extension.

Toes to Bar - Both athletes must be in synchronisation for this movements to count. Hanging from the bar, both feet must pass behind the vertical plane of the rig and then both feet must touch the Pull-up bar, between your hands at the same time.

Leg Raises - Both athletes must be in synchronisation for this movements to count. Hanging from the bar, both feet must pass behind the vertical plane of the rig and then both feet must pass above the height of your hips at the same time.

Knee Raises - Both athletes must be in synchronisation for this movements to count. Hanging from the bar, both feet must pass behind the vertical plane of the rig and then both knees must pass above the height of your hips at the same time.