Partner 1 (P1) - Row for Calories
Partner 2 (P2) - Complete one full round of:
4 Burpees to Target
6 Toes to Bar (sc: Hanging Knee Raises)
4 Chest to Bar Pull-ups (sc: Jumping Chest To Bar)
6 Toes to Bar (sc: Hanging Knee Raises)
*Athletes MUST switch spots after each completed round of gymnastics. Each gymnastics movement equals 1 rep (20 reps/round) and each calorie equals 1 rep.
SCORE is TOTAL REPS.
At the count of 3..2..1..GO, P1 will begin rowing while P2 works on the gymnastic movements. Athletes will switch positions after each complete round of gymnastics. Athletes will continue to alternate between rowing and the gymnastics movements until time is called. NOTE: Partners may not help their teammate complete any gymnastics movements.
Row - Athletes may begin seated on the rower, however hands may not touch the handle until the call of “3, 2, 1, Go”. Athletes must be seated on the rower to accrue calories. Athletes may set the damper to any setting and adjust foot pedals as needed. Athletes are not required to use foot straps, but they are advised. ATHLETES SHOULD NOT TOUCH THE MONITOR. If an athlete touches the monitor and the screen is reset they will forfeit all the calories they've accumulated. We will keep a running count of calories on the monitor and use the total number accumulated across 10 min from both athletes as the score.
Burpee to Target - Chest and thighs must hit the ground. Stepping is allowed. The rep is credited when the athlete touches the target above with both hands.
Toes to Bar (TTB) - Each rep begins with the Athlete in a hanging position on the pull-up bar with HEELS BEHIND the bar. Elbows must remain extended throughout the entire rep. Rep is credited when the athlete touches the bar with BOTH feet at THE SAME TIME. Any style of TTB is acceptable (i.e. strict, kipping, butterfly). Reverse or Mixed grip on the bar is NOT ALLOWED.
Chest to Bar Pull-up (CTB) - Each rep begins with the Athlete in a hanging position with elbows extended. Rep is credited when the athlete's chest makes contact with the bar anywhere below the athlete's collarbone, but not lower than the athlete's hip. Athletes must return to a hang position with elbows fully extended between consecutive reps. Any style of CTB is accepted (i.e. strict, kipping, butterfly). Reverse or Mixed grip on the bar is NOT ALLOWED.
Jumping Chest to Bar Pull-up (JCTB) - For JCTB, the bar should be set so it is at least 6 inches above the athlete’s head when the athlete is standing tall. Each rep begins with the Athlete’s arms fully extended under the bar while holding the bar. The rep is credited when the athlete's chest makes contact with the bar anywhere below the athlete's collarbone, but not lower than the athlete's hip. Reverse or Mixed grip on the bar is NOT ALLOWED.
Hanging Knee Raise - Athlete begins in a hanging position on the pull-up bar with HEELS BEHIND the bar. Elbows must remain extended throughout the entire rep. Rep is credited when the athlete's knees get above the height of the hip. Reverse or Mixed grip on the bar is NOT ALLOWED.
Bar Star & Ring Master
1:00 Work at each Station
:30 Transition between Stations
1 - Clean Complex 155/105 (sc: 95/65)
2 - Clean Complex 165/115 (sc: 105/75)
3 - Clean Complex 185/125 (sc: 115/85)
4 - Clean Complex 215/135 (sc: 135/95)
5 - Clean Complex 235/145 (sc: 155/105)
6 - Clean Complex + MAX Hang Clean 255/155 (sc: 165/115)
7 - Rest
8 - MAX Reps Ring Muscle Up (sc: Pull-ups)
Clean Complex is 1 Clean + 1 Hang Clean. Reps must be completed as a complex, not individual reps. Bar Star and Ring Master are scored individually.
SCORE is TOTAL REPS (Both WODs).
At the count of 3…2…1 Go, Athletes will have 1 Min to perform 1 Clean followed by 1 Hang Clean EACH (within the same min). Clean and Hang Clean are to be performed as a complex. Should the athlete drop the bar after the clean the rep will be credited as one rep but the clean must be redone in order to perform the Hang Clean. Athletes are allowed to move onto the next bar if they successfully complete the previous bar clean complex. At the final bar athletes will perform their 1 Clean and then will execute max rep Hang Cleans without dropping the bar for additional reps towards their score. For bars 1-5, athletes may make as many attempts as needed to complete the Clean Complex. For bar 6 however, athletes may only count 1 attempt for the MAX reps complex (per teammate). For example, one teammate may not complete the Max Reps complex, then try it again to add to their score. Following the last bar, athletes will move to the rest area before moving directly into Ring Master. During Ring Master, athletes will each have their own set of rings/pull-up bars and will work at the same time to complete max number of Ring Muscle Ups or Pull Ups. They will have one minute at this station. Only reps completed within the minute at both WODs will be credited.
Clean - Bar must move from the ground to the athletes front rack in one motion. Any style of clean is permitted: muscle, split, squat, power. Rep is credited when the athlete reaches full extension and the bar is supported in the front rack with elbows in front of the bar. Hang Cleans are NOT allowed.
Hang Clean - All Hang Clean reps must be performed after a successful clean. After completing a clean, Athletes must then move the bar from anywhere off the ground to their front rack in one motion. Any style of hang clean is permitted: muscle, split, squat, power. Low Hang is permitted. Rep is credited when the athlete reaches full extension and the bar is supported in the front rack with elbows in front of the bar. On the last bar, Athletes can perform multiple hang cleans in succession for their max set, as long as they meet the standards above.
Ring Muscle Up - Athletes will begin the rep elbows fully extended with feet off the ground. Athletes will then transition to the top of the rings to finish the rep. The rep is credited when the athlete reaches full lockout in a support position on top of the rings. Athletes can perform either strict or kipping reps. Athletes may choose to false grip the rings but their elbows MUST reach extended at the start of the rep. Athletes may link together reps as long as they pass through the start position described above at the beginning of each rep. No portion of the athlete’s foot may rise above the lowest part of the rings during the kip. Athletes may neither perform an uprise nor a back roll to complete the rep. In addition, athletes may not perform butterfly RMU to link their reps.
Pull up - Athlete begins in a hanging position with elbows extended. Rep is credited when the athlete's chin is above the horizontal plane of the top of the pull-up bar. Any style of Pull-up is accepted (i.e. strict, kipping or butterfly). Mixed and reverse grip on the bar is NOT ALLOWED. Athletes must return to a hang position with elbows fully extended between each consecutive rep. Jumping pull-ups are not allowed. Jumping into a kip for the pull-up is allowed as long as the athlete passes through the hang position with elbows extended.
For Time - 15:00 Cap*
50 Synchro DB Overhead Squat (sc: DB Front Rack Squat)
100 Double Under (sc: Single Under)
75 Synchro DB Snatch
150 Double Under**
100 Synchro Box Jump Over (sc: Step Over Allowed)
200 Double Under
Rx Weights - Men (50/35), Women (35/25)
Scaled Weights - Men (35/25), Women (25/15)
*If the team fails to finish within the time cap, each remaining rep will add :01 to the team’s time.
**Tie Break is the time when the second set of jump ropes is completed.
SCORE is TOTAL TIME.
At the count of 3..2..1..GO, Athletes will begin the workout, starting with their 50 Synchro DB Squats. Athletes must complete all movements in order, completing all reps of each movement before advancing to the next movement. Teams will have offset DB weights, and partners may switch DBs whenever they deem fit. All divisions will use a 20” box to complete their Box Jump Overs or Box Step Overs (scaled). There is a minimum work requirement of 20 reps per athlete in each set of jump ropes. The workout is finished when athletes complete their final set of Jump Ropes or when time is called. If the team fails to finish within the 15:00 time cap, each remaining rep will add :01 to the team’s time. NOTE: There will be a :10 penalty added to a Team's final score EACH TIME an athlete drops a DB from a height greater than 12”, without limit. If both athletes drop their DBs, that would be :10 each athlete.
Synchro DB Overhead Squat - Athletes will begin the rep with the DB supported OH. A bent elbow is ok but the DB cannot touch any part of the athletes body other than their support hand. Athletes must synchronize at the bottom AND the top of the squat. Hips must descend below the top of the knee and the rep is credited when the athlete stands to full extension with the weight over the athlete's center mass. Athletes may choose to squat snatch the first rep as long as they meet the standards above. Arm that is not working MUST not touch the athlete's body.
Double Unders - Athletes must get the rope to successfully pass under both feet TWICE in one jump for the rep to be credited. Attempts will not count. The rope must spin forward.
Synchro DB Snatch - Each rep begins with both heads of the DB on the ground and is credited when both athletes lock out the DB overhead at the same time (synchronized). Athletes may alternate arms whenever they deem fit. Arm that is not working MUST not touch the athlete's body.
Synchro Box Jump Overs - Athletes will begin each rep with a two foot take off. Athletes must synchronize at the top of the box and at the bottom. Rebounding is permitted. Lateral jumps are permitted. Athletes do not need to stand to full extension. Rep is credited when both athletes finish the rep on the other side of the box. Box jump all the way overs are NOT permitted.
Synchro DB Front Squat - Athletes will begin the rep with the DB in the front rack position. DB must be supported on the collar bone with elbows in front of the body. Athletes must synchronize the movement at the bottom AND the top of the squat. Hips must descend below the top of the knee and the rep is credited when the athlete stands to full extension . Athletes may choose to squat clean the first rep as long as they meet the standards above.
Single Unders - Athletes must get the rope to successfully pass under both feet ONCE in one jump for the rep to be credited. Athletes must jump with both feet at the same time; “running” or “skipping” will not be permitted. Attempts will not count. The rope must spin forward.
Synchro Box Step Overs - Athletes must start on the ground at the same time and will step onto the box so that both athletes are at the top at the same time. Athletes must step BOTH feet onto the box. There is no need to reach full extension. Rep is credited when both athletes get both feet to the other side of the box.
ROUND 1 (Min 0 - 3)
2 Rounds for Time*
15 Lateral Bar Hop Burpee
15 Thruster 135/95 (sc: 95/65)
*Partners will perform one complete round each. TOP 9 TEAMS ADVANCE TO ROUND 2.
REST Min 3 - 5
ROUND 2 (Min 5 - 8)
45 Deadlift 135/95 (sc: 95/65)
45 Handstand Push-up (sc: Hand Release Push-Up)
*Partners can split reps however they want. TOP 6 TEAMS ADVANCE TO ROUND 3.
REST Min 8 -10
ROUND 3 (Min 10 - 13)
10 KB Hang Clean & Jerk 70/53 (sc: 53/35)
20 Wall Ball 20/14 to 10’/9’ (sc: 9’/8’)
*Partners can split reps however they want. TOP 3 TEAMS ADVANCE TO ROUND 4.
REST Min 13 - 16
ROUND 4 (Min 16 - 20)
60 GHD Sit-Up (sc: AbMat Sit-Up)
5 Legless Rope Climb (sc: Rope Climb)
Max Calorie Echo Bike
*Partners can split reps however they want.
SCORE is determined via PLACEMENT throughout Rounds.
At the count of 3…2…1 Go, ALL teams in the division will begin on “Round 1”, completing 1 round of 15 lateral burpees and 15 thrusters each as fast as possible. Only ONE ATHLETE may be working at once on each team. The team’s score will be the time it takes for both athletes to finish all the work. Should a team not complete all reps within the 3:00 cap, each remaining rep will add :01 to their time. Teams with the top 9 scores will advance to “Round 2”, while the teams with the bottom 3 scores will be eliminated. After a brief transition period, the advancing teams will begin “Round 2”. During this round, athletes will work together to complete 45 reps of the Deadlift, followed by 45 reps of the Handstand Push-up. Scaled teams will be performing Hand Release Push-ups instead of HSPU. Again, the team’s score will be the time it takes to finish all the reps, and each rep not completed within the 3:00 cap will add :01 to their team’s time. Teams with the top 6 scores will advance to “Round 3”, while the teams with the bottom 3 scores will be eliminated. After another brief transition period, advancing teams will begin “Round 3”, which is an AMRAP. Teams will work together to complete as many reps as possible of KB Hang Clean & Jerks and Wall Balls in 3:00. The team’s score will be total reps successfully completed in 3:00. Only teams with the top 3 scores will advance to the final round, “Round 4”, which will be a 4:00 AMRAP. During this final round, teams will work together to complete a buy-in of 60 GHD Sit-ups and 5 Legless Rope Climbs before using the remaining time to complete as many calories as possible on the Echo Bike. Scaled teams will perform AbMat Sit-ups and Rope Climbs. The team’s score will be the total calories completed in the 4:00 window. Teams overall score for this final workout will be their placement throughout the Rounds (e.g. Teams eliminated in Round 1 will receive either 12, 11, or 10 points. Teams eliminated in Round 2 will receive either 9, 8, or 7 points, etc.) NOTE: There will be a 5 Rep penalty deducted from a Team's final score EACH TIME an athlete drops a KB from any height, without limit.
Thruster - Each set of thrusters begins with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. The rep is credited when the athlete reaches full lockout with the barbell overhead. The athlete’s hips, knees, and arms must be fully extended, and the bar must be directly over, or slightly behind, the middle of their body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
Lateral Bar Hop Burpee - The lateral bar hop burpee starts with the athlete parallel to the bar while touching their chest and thighs to the ground and finishes with the athlete jumping over the bar. Athletes may step or jump in and out of the push-up position. A two-foot takeoff is always required to jump over the bar. Scaled athletes may step over the bar. Rep is credited when both feet land on the other side of the bar.
Deadlift - Start every rep with the barbell on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. NO BOUNCING. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.
Handstand Push-up (HSPU) - Every rep of the HSPU begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall inside the width of the hands, the hips open and the body in line with the arms. At the bottom, the athlete’s head makes contact with the ground. The feet do not need to remain in contact with the wall for the entire repetition, but athletes must begin and end each repetition with their heels on the wall. Kipping or strict is permitted. Athletes must keep their entire hand inside the premeasure box (40” x 24”).
Hand Release Push-up (HRPU) - Each rep of the HRPU will start in a push-up plank position. At the bottom position, the athlete's chest and thighs must touch the ground. Athletes must lift both hands off the ground before pressing back to push-up plank position. The rep is credited when the athletes return to their initial plank position. Worming is permitted. In the plank position, the athlete MUST DEMONSTRATE A STRAIGHT LINE FROM HEAD TO TOES. Anything else and the rep will not be credited.
KB Hang Clean & Jerk - Athletes will start the rep by deadlifting the KB to full hip and knee extension. Athletes may only use one working hand to move the KB from the hang position to the front rack. From the front rack, athletes will move the KB into an overhead support position in one fluid motion. Any style of hang clean and any style of jerk is permitted. The rep is credited when the athletes reach full extension with the KB stacked over the middle of the body. Athletes may switch hands as they see fit, but the rep must always start in the hang position (KB off the ground). Each rep must start and finish in the same hand.
Wall Ball - In the Wall Ball, the MB must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
GHD Sit-up - Athletes will begin each rep seated at the top of the GHD with both hands touching the foot pads. Athletes will then reach back and physically touch the ground behind them with BOTH hands. The touch on the ground must be overhead, not to the side of the body. The fingers must be at least in line with the top of the head when viewed from profile. The rep is credited when the athlete's hands touch the foot pad at the top.
AbMat Sit-up - Athletes will begin each rep by lying down with the AbMat under their back, shoulders in contact with the floor and both hands touching the floor above their head. The rep is credited when the athlete sits up, touching their feet with SHOULDERS PAST THEIR HIP CREASE. At no point may the athlete's hips rise off the ground, this will result in a no rep.
Legless Rope Climb - Each rep will begin with the athlete seated on the floor at the base of the rope. Athletes will then ascend up the rope without the assistance of their legs. The rep is credited when the athlete touches the designated tape line at the top of the rope (roughly 12'). After finishing their rep at the top, athletes may then slide down the rope with their feet. Kipping is allowed. If at any point the athlete uses their feet or any part of their legs to assist them on their climb before touching the tape line, the rep will be considered a “no rep”.
Rope Climb - Each rep will begin with the athlete standing flat on the floor. NO JUMPING ALLOWED. Athletes will then ascend up the rope with or without the assistance of their legs. The rep is credited when the athlete touches the designated tape line at the top of the rope (roughly 12'). After finishing their rep at the top, athletes may then slide down the rope with their feet.
Echo Bike - Athletes will NOT touch the monitor when working on the bike. Athletes may adjust the seat as many times as they like. Rollover calories will not be credited.