Tortured Duo

50 Deadlifts (120/85kgs)

- Every time you break perform 3 box Jumps & 3 toes to bar

THEN INTO 

30 Box Jumps (30/24")

50 Toes to Bar

- Every time you break perform 1 deadlift

SCORE is Time completed. 

If workout is not completed then score will be 10 minutes plus 1 second per rep uncompleted.

NOTES: 

Athletes will begin at the start line under the ropes. Athlete 1 will then run out to the bar and begin deadlifting for as many reps as they can perform, unbroken. Once the bar is put down on the ground, the athlete will perform 3 Box Jumps & 3 Toes to Bar (or their variant), run back to the start line and tag out with Athlete 2. Both will continue this process until all 50 Deadlifts are complete.

Athletes will then begin the similar process working through all 30 box jumps, before progressing to 50 toes to bar (or their variant). Again, each time the athlete would like to tag out, they will need to perform 1 deadlift. Once an athlete drops off the pull up bar, they must tag out. 

*Once all reps are complete, both athletes must cross the start / finish line to finish the workout.

MOVEMENT STANDARDS:

- Deadlift: Full extension of Knees and Hips at top position, with shoulders behind the bar. Plates must tap the ground to begin each rep.

- Box Jumps: Hips and knees are fully extended on top of the box, with head and shoulders over the hips (reaching extension in midair/ while jumping off) is a no rep. Only the feet may make contact with the box. Using hands to push into the legs during the step-up is not allowed. RX and Int athletes must jump, Novice level are allowed to step up.

- TTB: Must begin with the arms and hips fully extended at the bottom and the feet must be brought back to behind the bar, not out front. For TTB, both feet must physically touch the bar for rep to count. 

PART 1: “The Devil Up & Under” (5min)

AMRAP x 5 minutes

4 Sync Alt. Devil’s Press (30/20kgs)

6 Bar Muscle Ups or 12 Chest to Bar Pull Ups

8 Sync DB Lunges (30/20kgs)

25 Double Unders

- - rest 1 min - - 

PART 2

NOTES:

PART 1: SCORE will be Total Reps completed

Teams will begin at the start line behind the rig. Athletes will move out to DB position and perform the Single DB Devils Press in synchronization. Then between the pair, they can complete any variant of their Gymnastics bar movement (ie. RX can choose to do 6 Bar Muscle Ups or 12 Chest to Bar Pull Ups). splitting the reps anyway they see fit. They will then complete the DB Lunges in synchronization, holding the DB anyway they like. Then between the pair they will complete their allocated skips. DB’s must remain in their position over the line.

Once a Gymnastics variant has been chosen, the team may not swap to the other movement until the next round. If an athlete chooses to do the 12 rep option, they will only be counted as 6 reps towards the score total.

MOVEMENT STANDARDS:

- Devil Press: Normally performed with two dumbbells, this workout will feature only one DB to complete the movement, alternating arms each rep. It is a combination of a dumbbell burpee and a double dumbbell snatch. Athletes will start holding the DB and placing it on the ground to perform a burpee with chest making contact with the floor. Athlete will either jump or step in, never taking their hands off the dumbbells. The athlete will then snatch or swing the dumbbells from the floor to locked out overhead with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. The athlete may NOT pause at the shoulders and press the dumbbells. SYNC standard is both athletes with chest on the floor at same time and both athletes with DB locked out above head at same time.

- DB Lunge: From standing position, athletes will step backwards and lower their knee to touch the floor before standing completely upright with feet together (knees and hips locked out with shoulders and head above waist). Then switching legs to repeat in alternating fashion. DB can be held in anyway. SYNC standard is both athletes touching knees on ground at same time, and being upright at same time.

30 Cal Bike

30 Clusters / Sh 2 OH (50kgs)

3 Wall Walks

20 Cal Bike

20 OHS / Front Squats (70kgs)

2 Wall Walks

10 Cal Bike

10 Cleans / Deadlifts (90kgs)

1 Wall Walks

NOTES:

Teams will begin at the start line behind the rig. When an athlete is ready to work, they will run out to the bike to begin cals. Once the Cals are complete the team will work through reps of the Barbell (first movement standard for males, second for females), both using the same barbell and weight.

The team will then complete the wall walks. 

When an athlete is ready to swap they must run to cross the bike line before returning back to start line to tag out. 

Athletes may break up the reps anyway they see fit.

Once the final Wall Walks reps are complete, one athlete must run out to cross the line at the bike and back to cross the start / finish line to finish the workout.

Advanced and intermediate athletes will use a 20kg Bar, while Novice athletes will use a 15kg bar. This will keep weight changes standard and easy to monitor for judges.

MOVEMENT STANDARDS:

- Clusters: A Clean + Thruster. Barbell starts on the floor, athletes will clean the bar up and immediately transition into a thruster. Hips must transition below the knees, then full extension of knees, hips, shoulders and elbows with bar locked out above head will complete a rep.

- S2OH: Bar begins on shoulders and will transition to the bar overhead with elbows locked out. Strict Press, Push Press, Push Jerk and Split are all acceptable.

- Wall Walk: Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must either touch or be over the first tape line (fingers touching is OK). Both feet must be touching the ground at the beginning and end of each rep. Both hands must remain on the tape until both feet are on the wall and no longer touching the ground. Athlete will walk into the wall until their hands are touching their designated line for their Level. On the descent, the feet must remain on the wall until both hands are touching the first line. 

- OHS/ Fr Sq: Normal squatting rules apply here. Bar remains in movement-required position. Hips below knees and stand up to full extension.

- Cleans: Bar begins on the floor to start each rep. Clean can be powered or squatted.

- Deadlift: Full extension of Knees and Hips at top position, with shoulders behind the bar. Plates must tap the ground to begin each rep.

Every 2:00 for 4 rounds:

10 Alt Pistols OR KB Goblet Squat

8 HSPU

6 KB Swings (32/24kg)

*max effort rope climbs for remainder of 2 minutes

NOTES:

Round for round.

Teams will begin at the start line behind the rig. Athlete 1 will begin and complete all movements (each movement will have a designated spot for completion). With whatever time is remaining of the 2 minutes they will complete Rope Climbs for Max Reps. Athlete 2 will complete the same for round 2, then both athletes will repeat.

All Athletes will have a choice of completing Pistols OR KB Goblet Squats, without penalty.

MOVEMENT STANDARDS:

- Pistol: From standing position, athletes will squat on a single leg leg until their hip has passed below their knees then stand to full extension. Athletes may not use their arms to press into legs for assistance to stand up. Athletes must alternate legs each rep. Intermediate athletes will perform a similar movement but only until their bum touches the top of the allocated box height as their bottom position. 

- KB Goblet Squat: The KB will be held against the chest, while a squat is performed, with hips passing below the knees then standing to full extension.

- Reverse Lunge: From standing position, athletes will step backwards and lower their knee to touch the floor before standing completely upright with feet together (knees and hips locked out with shoulders and head above waist). Then switching legs to repeat in alternating fashion.

- HSPU: Athletes will begin in full extension against the wall, lowering until their head touches their allocated target (Advanced is to the floor; Intermediate is to an abmat), before pressing back out to complete extension.

- DB Press: DB begins at shoulders with one head touching shoulders. Movement ends when DB is pressed out with elbows locked out and DB’s over centre of head. Can be Strict or Push Press, but not a jerk. 

- KB Swing: this standard is American, so the kettlebell will travel up until the bell is over the centre of the athlete's head, with elbows locked out. Shoulders in line with the hips and knees, also locked out.

- Rope Climb: Athletes will climb the rope anyway they like, until they can touch a hand above the marked line for their division. Novice athletes will start from a standing position, with knees and hips locked out, and hands on the rope at eye level. They will then lower themselves to the ground until they are completely flat with feet, thighs, bum and back all touching the ground. They will then pull themselves back up to their start position.

PART 2: “Heaven” - 1RM Complex (6min)

1 Clean + 

1 Hang Clean + 

1 Jerk

PART 2: SCORE will be the total weight of the heaviest successful complex from each athlete.

One athlete lifting at a time. Both Athletes will share the same barbell and may choose to use either the 15 or 20kg bar. Athletes may have as many attempts as they like to complete the complex. 

PART 2: “Heaven” - 1RM Complex (6min)

1 Clean + 

1 Hang Clean + 

1 Jerk

PART 2: SCORE will be the total weight of the heaviest successful complex from each athlete.

One athlete lifting at a time. Both Athletes will share the same barbell and may choose to use either the 15 or 20kg bar. Athletes may have as many attempts as they like to complete the complex. 

50 Deadlifts (100/70kgs)

- Every time you break perform 3 box Jumps & 3 knees to chest

THEN INTO 

30 Box Jumps (24/20")

50 Knees to Chest

- Every time you break perform 1 deadlift

SCORE is Time completed. 

If workout is not completed then score will be 10 minutes plus 1 second per rep uncompleted.

NOTES: 

Athletes will begin at the start line under the ropes. Athlete 1 will then run out to the bar and begin deadlifting for as many reps as they can perform, unbroken. Once the bar is put down on the ground, the athlete will perform 3 Box Jumps & 3 Knees to Chest, run back to the start line and tag out with Athlete 2. Both will continue this process until all 50 Deadlifts are complete.

Athletes will then begin the similar process working through all 30 box jumps, before progressing to 50 knees to chest. Again, each time the athlete would like to tag out, they will need to perform 1 deadlift. Once an athlete drops off the pull up bar, they must tag out. 

*Once all reps are complete, both athletes must cross the start / finish line to finish the workout.

MOVEMENT STANDARDS:

- Deadlift: Full extension of Knees and Hips at top position, with shoulders behind the bar. Plates must tap the ground to begin each rep.

- Box Jumps: Hips and knees are fully extended on top of the box, with head and shoulders over the hips (reaching extension in midair/ while jumping off) is a no rep. Only the feet may make contact with the box. Using hands to push into the legs during the step-up is not allowed. RX and Int athletes must jump, Novice level are allowed to step up.

- K2C: Must begin with the arms and hips fully extended at the bottom and the feet must be brought back to behind the bar, not out front. For K2C, the level of the knees must be clearly visible to have passed the sternum and reach the height of any part of the pec. 

30 Cal Bike

30 Clusters / Sh 2 OH (40kgs)

3 Wall Walks

20 Cal Bike

20 OHS / Front Squats (50kgs)

2 Wall Walks

10 Cal Bike

10 Cleans / Deadlifts (75kgs)

1 Wall Walks

NOTES:

Teams will begin at the start line behind the rig. When an athlete is ready to work, they will run out to the bike to begin cals. Once the Cals are complete the team will work through reps of the Barbell (first movement standard for males, second for females), both using the same barbell and weight.

The team will then complete the wall walks. 

When an athlete is ready to swap they must run to cross the bike line before returning back to start line to tag out. 

Athletes may break up the reps anyway they see fit.

Once the final Wall Walks reps are complete, one athlete must run out to cross the line at the bike and back to cross the start / finish line to finish the workout.

Advanced and intermediate athletes will use a 20kg Bar, while Novice athletes will use a 15kg bar. This will keep weight changes standard and easy to monitor for judges.

MOVEMENT STANDARDS:

- Clusters: A Clean + Thruster. Barbell starts on the floor, athletes will clean the bar up and immediately transition into a thruster. Hips must transition below the knees, then full extension of knees, hips, shoulders and elbows with bar locked out above head will complete a rep.

- S2OH: Bar begins on shoulders and will transition to the bar overhead with elbows locked out. Strict Press, Push Press, Push Jerk and Split are all acceptable.

- Wall Walk: Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must either touch or be over the first tape line (fingers touching is OK). Both feet must be touching the ground at the beginning and end of each rep. Both hands must remain on the tape until both feet are on the wall and no longer touching the ground. Athlete will walk into the wall until their hands are touching their designated line for their Level. On the descent, the feet must remain on the wall until both hands are touching the first line. 

- OHS/ Fr Sq: Normal squatting rules apply here. Bar remains in movement-required position. Hips below knees and stand up to full extension.

- Cleans: Bar begins on the floor to start each rep. Clean can be powered or squatted.

- Deadlift: Full extension of Knees and Hips at top position, with shoulders behind the bar. Plates must tap the ground to begin each rep.

Every 2:00 for 4 rounds:

10 Alt Pistol to Box (16”) OR KB Goblet Squat

8 HSPU w/ Abmat

6 KB Swings (24/16kg)

*max effort rope climbs for remainder of 2 minutes

**RC to middle marked line

NOTES:

Round for round.

Teams will begin at the start line behind the rig. Athlete 1 will begin and complete all movements (each movement will have a designated spot for completion). With whatever time is remaining of the 2 minutes they will complete Rope Climbs for Max Reps. Athlete 2 will complete the same for round 2, then both athletes will repeat.

All Athletes will have a choice of completing Pistols OR KB Goblet Squats, without penalty.

MOVEMENT STANDARDS:

- Pistol: From standing position, athletes will squat on a single leg leg until their hip has passed below their knees then stand to full extension. Athletes may not use their arms to press into legs for assistance to stand up. Athletes must alternate legs each rep. Intermediate athletes will perform a similar movement but only until their bum touches the top of the allocated box height as their bottom position. 

- KB Goblet Squat: The KB will be held against the chest, while a squat is performed, with hips passing below the knees then standing to full extension.

- Reverse Lunge: From standing position, athletes will step backwards and lower their knee to touch the floor before standing completely upright with feet together (knees and hips locked out with shoulders and head above waist). Then switching legs to repeat in alternating fashion.

- HSPU: Athletes will begin in full extension against the wall, lowering until their head touches their allocated target (Advanced is to the floor; Intermediate is to an abmat), before pressing back out to complete extension.

- DB Press: DB begins at shoulders with one head touching shoulders. Movement ends when DB is pressed out with elbows locked out and DB’s over centre of head. Can be Strict or Push Press, but not a jerk. 

- KB Swing: this standard is American, so the kettlebell will travel up until the bell is over the centre of the athlete's head, with elbows locked out. Shoulders in line with the hips and knees, also locked out.

- Rope Climb: Athletes will climb the rope anyway they like, until they can touch a hand above the marked line for their division. Novice athletes will start from a standing position, with knees and hips locked out, and hands on the rope at eye level. They will then lower themselves to the ground until they are completely flat with feet, thighs, bum and back all touching the ground. They will then pull themselves back up to their start position.

PART 1: “The Devil Up & Under” (5min)

AMRAP x 5 minutes

4 Sync Alt. Devil’s Press (22.5/15kgs)

6 C2B or 12 Pull Ups

8 Sync DB Lunges (22.5/15kg)

25 Double Unders

- - rest 1 min - - 

PART 2

NOTES:

PART 1: SCORE will be Total Reps completed

Teams will begin at the start line behind the rig. Athletes will move out to DB position and perform the Single DB Devils Press in synchronization. Then between the pair, they can complete any variant of their Gymnastics bar movement (ie. RX can choose to do 6 Bar Muscle Ups or 12 Chest to Bar Pull Ups). splitting the reps anyway they see fit. They will then complete the DB Lunges in synchronization, holding the DB anyway they like. Then between the pair they will complete their allocated skips. DB’s must remain in their position over the line.

Once a Gymnastics variant has been chosen, the team may not swap to the other movement until the next round. If an athlete chooses to do the 12 rep option, they will only be counted as 6 reps towards the score total.

MOVEMENT STANDARDS:

- Devil Press: Normally performed with two dumbbells, this workout will feature only one DB to complete the movement, alternating arms each rep. It is a combination of a dumbbell burpee and a double dumbbell snatch. Athletes will start holding the DB and placing it on the ground to perform a burpee with chest making contact with the floor. Athlete will either jump or step in, never taking their hands off the dumbbells. The athlete will then snatch or swing the dumbbells from the floor to locked out overhead with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. The athlete may NOT pause at the shoulders and press the dumbbells. SYNC standard is both athletes with chest on the floor at same time and both athletes with DB locked out above head at same time.

- DB Lunge: From standing position, athletes will step backwards and lower their knee to touch the floor before standing completely upright with feet together (knees and hips locked out with shoulders and head above waist). Then switching legs to repeat in alternating fashion. DB can be held in anyway. SYNC standard is both athletes touching knees on ground at same time, and being upright at same time.

50 Deadlifts (85/60kgs)

- Every time you break perform 3 box step ups & 3 knees to waist

THEN INTO 

30 Box Step Ups (24/20")

50 Knees to Waist

- Every time you break perform 1 deadlift

SCORE is Time completed. 

If workout is not completed then score will be 10 minutes plus 1 second per rep uncompleted.

NOTES: 

Athletes will begin at the start line under the ropes. Athlete 1 will then run out to the bar and begin deadlifting for as many reps as they can perform, unbroken. Once the bar is put down on the ground, the athlete will perform 3 Box Jumps & 3 Toes to Bar (or their variant), run back to the start line and tag out with Athlete 2. Both will continue this process until all 50 Deadlifts are complete.

Athletes will then begin the similar process working through all 30 box jumps, before progressing to 50 toes to bar (or their variant). Again, each time the athlete would like to tag out, they will need to perform 1 deadlift. Once an athlete drops off the pull up bar, they must tag out. 

*Once all reps are complete, both athletes must cross the start / finish line to finish the workout.

MOVEMENT STANDARDS:

- Deadlift: Full extension of Knees and Hips at top position, with shoulders behind the bar. Plates must tap the ground to begin each rep.

- Box Jumps: Hips and knees are fully extended on top of the box, with head and shoulders over the hips (reaching extension in midair/ while jumping off) is a no rep. Only the feet may make contact with the box. Using hands to push into the legs during the step-up is not allowed. RX and Int athletes must jump, Novice level are allowed to step up.

- K2W: Variants: All variants must begin with the arms and hips fully extended at the bottom and the feet must be brought back to behind the bar, not out front. For K2W, the knees must be clearly seen to have passed the hip crease height.

30 Cal Bike

30 Clusters / Sh 2 OH (50kgs)

3 Wall Walks

20 Cal Bike

20 OHS / Front Squats (70kgs)

2 Wall Walks

10 Cal Bike

10 Cleans / Deadlifts (90kgs)

1 Wall Walks

NOTES:

Teams will begin at the start line behind the rig. When an athlete is ready to work, they will run out to the bike to begin cals. Once the Cals are complete the team will work through reps of the Barbell (first movement standard for males, second for females), both using the same barbell and weight.

The team will then complete the wall walks. 

When an athlete is ready to swap they must run to cross the bike line before returning back to start line to tag out. 

Athletes may break up the reps anyway they see fit.

Once the final Wall Walks reps are complete, one athlete must run out to cross the line at the bike and back to cross the start / finish line to finish the workout.

Advanced and intermediate athletes will use a 20kg Bar, while Novice athletes will use a 15kg bar. This will keep weight changes standard and easy to monitor for judges.

MOVEMENT STANDARDS:

- Clusters: A Clean + Thruster. Barbell starts on the floor, athletes will clean the bar up and immediately transition into a thruster. Hips must transition below the knees, then full extension of knees, hips, shoulders and elbows with bar locked out above head will complete a rep.

- S2OH: Bar begins on shoulders and will transition to the bar overhead with elbows locked out. Strict Press, Push Press, Push Jerk and Split are all acceptable.

- Wall Walk: Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must either touch or be over the first tape line (fingers touching is OK). Both feet must be touching the ground at the beginning and end of each rep. Both hands must remain on the tape until both feet are on the wall and no longer touching the ground. Athlete will walk into the wall until their hands are touching their designated line for their Level. On the descent, the feet must remain on the wall until both hands are touching the first line. 

- OHS/ Fr Sq: Normal squatting rules apply here. Bar remains in movement-required position. Hips below knees and stand up to full extension.

- Cleans: Bar begins on the floor to start each rep. Clean can be powered or squatted.

- Deadlift: Full extension of Knees and Hips at top position, with shoulders behind the bar. Plates must tap the ground to begin each rep.

Every 2:00 for 4 rounds:

10 Alt Rev Lunges OR KB Goblet Squat

8 DB Push Press (15/10kgs)

6 KB Swings (16/8kg)

*max effort rope climbs for remainder of 2 minutes

NOTES:

Round for round.

Teams will begin at the start line behind the rig. Athlete 1 will begin and complete all movements (each movement will have a designated spot for completion). With whatever time is remaining of the 2 minutes they will complete Rope Climbs for Max Reps. Athlete 2 will complete the same for round 2, then both athletes will repeat.

All Athletes will have a choice of completing Pistols OR KB Goblet Squats, without penalty.

MOVEMENT STANDARDS:

- Pistol: From standing position, athletes will squat on a single leg leg until their hip has passed below their knees then stand to full extension. Athletes may not use their arms to press into legs for assistance to stand up. Athletes must alternate legs each rep. Intermediate athletes will perform a similar movement but only until their bum touches the top of the allocated box height as their bottom position. 

- KB Goblet Squat: The KB will be held against the chest, while a squat is performed, with hips passing below the knees then standing to full extension.

- Reverse Lunge: From standing position, athletes will step backwards and lower their knee to touch the floor before standing completely upright with feet together (knees and hips locked out with shoulders and head above waist). Then switching legs to repeat in alternating fashion.

- HSPU: Athletes will begin in full extension against the wall, lowering until their head touches their allocated target (Advanced is to the floor; Intermediate is to an abmat), before pressing back out to complete extension.

- DB Press: DB begins at shoulders with one head touching shoulders. Movement ends when DB is pressed out with elbows locked out and DB’s over centre of head. Can be Strict or Push Press, but not a jerk. 

- KB Swing: this standard is American, so the kettlebell will travel up until the bell is over the centre of the athlete's head, with elbows locked out. Shoulders in line with the hips and knees, also locked out.

- Rope Climb: Athletes will climb the rope anyway they like, until they can touch a hand above the marked line for their division. Novice athletes will start from a standing position, with knees and hips locked out, and hands on the rope at eye level. They will then lower themselves to the ground until they are completely flat with feet, thighs, bum and back all touching the ground. They will then pull themselves back up to their start position.

PART 1: “The Devil Up & Under” (5min)

AMRAP x 5 minutes

4 Sync Alt. Devil’s Press (15/10kgs)

6 Pull Ups or 12 Ring Rows

8 Sync DB Lunges (15/10kgs)

50 Skips

- - rest 1 min - - 

PART 2

NOTES:

PART 1: SCORE will be Total Reps completed

Teams will begin at the start line behind the rig. Athletes will move out to DB position and perform the Single DB Devils Press in synchronization. Then between the pair, they can complete any variant of their Gymnastics bar movement (ie. RX can choose to do 6 Bar Muscle Ups or 12 Chest to Bar Pull Ups). splitting the reps anyway they see fit. They will then complete the DB Lunges in synchronization, holding the DB anyway they like. Then between the pair they will complete their allocated skips. DB’s must remain in their position over the line.

Once a Gymnastics variant has been chosen, the team may not swap to the other movement until the next round. If an athlete chooses to do the 12 rep option, they will only be counted as 6 reps towards the score total.

MOVEMENT STANDARDS:

- Devil Press: Normally performed with two dumbbells, this workout will feature only one DB to complete the movement, alternating arms each rep. It is a combination of a dumbbell burpee and a double dumbbell snatch. Athletes will start holding the DB and placing it on the ground to perform a burpee with chest making contact with the floor. Athlete will either jump or step in, never taking their hands off the dumbbells. The athlete will then snatch or swing the dumbbells from the floor to locked out overhead with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. The athlete may NOT pause at the shoulders and press the dumbbells. SYNC standard is both athletes with chest on the floor at same time and both athletes with DB locked out above head at same time.

- DB Lunge: From standing position, athletes will step backwards and lower their knee to touch the floor before standing completely upright with feet together (knees and hips locked out with shoulders and head above waist). Then switching legs to repeat in alternating fashion. DB can be held in anyway. SYNC standard is both athletes touching knees on ground at same time, and being upright at same time.

PART 2: “Heaven” - 1RM Complex (6min)

1 Clean + 

1 Hang Clean + 

1 Jerk

PART 2: SCORE will be the total weight of the heaviest successful complex from each athlete.

One athlete lifting at a time. Both Athletes will share the same barbell and may choose to use either the 15 or 20kg bar. Athletes may have as many attempts as they like to complete the complex.