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Workout Descriptions

 

Event #1

 

“Rx”

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For Time (15:00 Time Cap)

 

400m Partner Run

40 Calorie Bike (Females do 32)

200m Run

20 Burpees Over Bar

40 Overhead Squat (95lb/65lb)

20 Burpees Over Bar

200m Run

40 Calorie Bike (Females do 32)

400m Partner Run

 

 

“Scaled”

 

For Time (15:00 Time Cap)

 

200m Partner Run

40 Calorie Bike (Females do 32)

200m Run

20 Burpees Over Bar

40 Front Squat (95lb/65lb)

20 Burpees Over Bar

200m Run

40 Calorie Bike (Females do 32)

200m Partner Run

 

 

Overview

 

This workout will start AND finish with a 400m partner run for Rx and a 200m partner run for scaled. Everything else will be done in a typical “One partner works while the other rests” format. Bike, Burpees, and Overhead Squats can be split in any way that you like. However, the entirety of each 200m run (Only the 2nd & 3rd run for scaled) needs to be done by only one partner.

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400m Partner Run/200m Partner Run

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The workout will start with all teams behind the designated starting line. Once the clock starts, both partners will set out on their 400m run. They do not have to run together, but the first partner to get back cannot start working on the bike calories until the other partner is back to their designated work area and their judge gives them the okay. At the end of the workout, teams will finish with one final 400m partner run. Once they are back to their designated athlete area, the judge will take note of their time. *Scaled will follow the exact same rules but they are running a 200m instead of 400m.

 

 

40/32 Calorie Echo Bike

 

Males will complete 40 calories on the bike and females will complete 32 calories. This can be split up however each team would like and you cannot start on the next exercise until those exact calories are on the screen and your judge gives the okay. The screen monitor must be reset before the last set of 40/32 calories.

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200m Run (The two middle runs)

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These runs will be done by only one partner while the other stays at their designated work area. Teams can choose which partner runs these however they would like. The same partner can run both if desired.

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Burpees Over the Bar

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Burpees will be done laterally over the bar (Body is in line with the bar). The rep starts with the athlete dropping to the ground, touching their chest to the ground, then finishes once they’ve jumped over the barbell and feet touch the other side. There does not need to be hip extension at the top of each burpee.

 

 

Overhead Squat

 

Men are going to use 95lbs and Women are going to use 65lbs. The barbell must be overhead and each rep must be below parallel in depth and both hips/knees must fully extend at the top for a rep to count. 

 

 

Front Squat *Scaled

 

Men are going to use 95lbs and Women are going to use 65lbs. The barbell must sit at the front of the shoulders and each rep must be below parallel in depth and both hips/knees must fully extend at the top for a rep to count.

 

 

Tiebreak

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If teams are out on their final run once the time cap hits, the tiebreak will be the time on the clock when they left for the final run. For example, if two teams are out on their final run when the clock runs out, the team that left for the run first will place higher.

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Event #2

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6:00 Clock

 

Both Partners Build to a 2 Rep Max Clean

*Max Calorie Row at the same time

 

General Overview

 

Both partners will have a total time of 6 minutes to establish a 2 Rep Max Clean. During this event, each team will have a rower at their station and can row for max calories at the same time. At the end of the 6 minutes, the team’s total pounds lifted + calories rowed will equal the team’s score. Each calorie equals 1 pound.

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2 Rep Max Clean

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The event will start with an empty barbell. Once the clock starts, either athlete (or both) can load the barbell with the appropriate weight. In order for a lift to count, there are a few things to keep in mind. Clips must be on each side of the barbell. You must hold onto the barbell for both reps. If you step outside of your team’s square, the lift will not be counted.

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The lift starts with the bar on the ground and is completed once the athlete reaches full extension of the hips and knees after receiving the bar. This must be done for a total of two reps and it will not count if the athlete drops the barbell after rep 1. The Clean can be either a Power or Squat variant. Each team member’s heaviest successful lift will be added together for the team’s score. 

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Max Calorie Row

 

As soon as the 6 minute clock starts, either athlete can choose to get on the rower and start accumulating calories. Athletes can switch as many times as they would like and can even choose to avoid rowing any calories if they desire. The athletes will be in charge of starting their screen monitor and keeping it active throughout the 6 minutes. The PM5 Concept 2 screens will automatically shut off after 2 minutes of inactivity, so in order to keep your calories you must use it at least a little bit before that time. In addition, you must stop rowing BEFORE (can be 1 second before) the clock timer stops and whatever calories are shown on the screen will be added to the total poundage of your team’s score. If you make a pull on the rower after the time has stopped, it is a 10 calorie penalty.

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Tiebreak

If teams share the same score, the team that lifted the most weight on the barbell will get the better placement.

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Event #3

"Rx”
AMRAP 12
⁃ 150 Double Unders
⁃ 50 Pullups
*Every time you want to switch working partners, the partner who is currently working has to cash out with
⁃ 6 Left Arm Dumbbell Snatch (50lb/35lb)
⁃ 6 Right Arm Dumbbell Snatch (Same DB)

“Scaled”
AMRAP 12
⁃ 200 Single Unders
⁃ 50 Seated Inverted Rows
*Every time you want to switch working partners, the partner who is currently working has to cash out with
⁃ 6 Left Arm Dumbbell Snatch (35lb/25lb)
⁃ 6 Right Arm Dumbbell Snatch (Same DB)

Overview

⁃ Athletes have 12 minutes to accumulate as many rounds/reps as possible of 150 Double Unders & 50 Pullups. Only one partner may work at a time and in order to switch working partners, the partner who is currently working has to cash out with 6 Left Arm Dumbbell Snatch and 6 Right Arm Dumbbell Snatch. The snatches do NOT count towards your total score/repetitions.

Double Unders/Single Unders

⁃ As the clock counts down, the first working athlete can stand in their designated area with the jump rope in their hands, ready to start their first set. Once the clock starts, the first working athlete can immediately start accumulating their jump rope reps.

Pull-ups

⁃ Athletes can start by jumping or stepping on a plate to get to the pull-up bar and a rep is completed once the chin clearly goes above the bar and finishes when the arms are fully extended at the bottom. Reps can be done strict, kipping, or butterfly style.

Seated Inverted Row

⁃ A barbell will be placed on the rig and locked down at a specific height of 41 inches. Athletes will then start under the barbell, with their butt on the ground and grabbing onto the bar.
⁃ The seated row will start with the butt on the ground and arms fully extended, then the rep will finish once any part of the chest touches the barbell. Athletes can use feet & hips to help them reach the bar.
 

 

 

 

 

 

 

 

 

 

Dumbbell Snatch

⁃ The dumbbell snatch will be done as a cash out for the working partner in order for the other partner to start working. All 6 reps must be completed on the left arm first, then 6 reps must be completed on the right arm.
⁃ The rep starts with the dumbbell on the floor (at least one head) and finishes with it overhead and full extension of the arm and hips. Only one head of the dumbbell needs to touch the floor when stringing reps together.
⁃ The dumbbell will be laid in a designated box (it will be taped out) and must be placed back in the box before the other partner can start accumulating reps.
⁃ The Dumbbell CANNOT be dropped from overhead. If it is, there will be a penalty of 25 reps.

Other

⁃ When you switch working partners, the new working partner will start working right where the other partner left off.
⁃ This workout will not start with dumbbell snatch. The dumbbell snatches are only done as a cash out for the next person to work.
⁃ Athletes can be holding their jump rope while they wait for their partner to finish their set(s) but must make sure their judge gives them the okay before they start accumulating reps.

An example: Joe and Sam are partners for this workout. Joe is going to be the first working partner so once the clock starts, he starts his first set of double unders. He finishes the 150 Double Unders and 18 Pullups, then does the cash out of 6 left arm Dumbbell Snatch and 6 right arm Dumbbell snatch so that Sam can start working. After his last Dumbbell Snatch, he puts the dumbbell back into its designated area and now Sam can officially start working. Sam will start right where Joe left off so he starts at rep 19 on Pullups and will continue to accumulate reps until he wants to cash out and let Joe work again.

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