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 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 70 GHD Sit-ups and 10 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.)
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.