Workouts

 

JUMPING JERKS

Male partner: 3 minutes to find 1RM clean & jerk
1 minute transition
Female partner: 3 minutes to find 1RM clean & jerk

** In order to change weight on the bar up or down, the lifting athlete must complete 25 double unders (RX) or 40 single unders (Scaled & Rec).

Team score = Heaviest male lift + heaviest female lift

The bar may be pre-loaded by the team before the event begins. Your partner can help adjust the weight on the bar, but only after the double unders/single unders have been completed.

The lifting athlete has unlimited attempts during their 3 minutes, but must complete the required jump rope work in order to add or remove weight on the bar. You do not need to do any jump rope to attempt the same weight over again, if you failed your lift.

The athlete may complete a lift in progress when the timer stops, as long as the bar has left the ground before the buzzer sounds.

Any clean from the ground is permitted — power, squat, or split. Any type of shoulder to overhead is permitted, as long as the athlete brings the feet back under the body with both arms locked out, under control.

“SNATCHBOX 20”

For time, with a 10 minute cap:

3 rounds of:
40 dumbbell snatches as a team
10 synchronized burpee box jump overs

then

10 ring muscle ups (Rx)/20 Pull ups (Scaled)/20 jumping pull ups (Rec)

During the snatches, the “resting” partner will hold their dumbbell overhead with one arm while their partner works. Partners will switch who is working/resting every 10 reps. Working partner must alternate arms each rep.

Dumbbell weights:
Rx — 50/35
Scaled — 35/20
Rec — 25/15

Each team will have two boxes side by side for the burpee box jump overs. 24″/20″ for Rx and Scaled, 20″/16″ for Rec. Scaled & Rec may do step overs instead of jumping. Both partner’s chests and thighs must be on the ground at the same time each rep, but the jump and landing does not need to be synchronized.

The team will start with the three rounds of snatches and burpee box jump overs. Once those three rounds are complete, their workout finishes with the muscle ups/pull ups. These final reps can be split however the team wants.

 

“Monster Mash 1 & 2”

Part 1 — 5 min cap
30cal bike (male partner)/ 20 cal row (female partner)
40 thrusters as a team, while resting partner holds in front rack

1 minute transition

Part 2 — 5 min cap
30cal row (men)/20cal bike (women)
40 alternating sandbag squats
40 toes to bar

These will be scored as two separate events, evenly weighted.

Partners will begin part 1 on the bike/rower, both working to complete their calories at the same time. Once both partners finish their calories, they can proceed to their bars to complete 40 total thrusters. The non-working partner will hold their bar in the front rack position. These reps can be broken up between partners in any way. 5 minute cap for part 1.

After the 5 minute cap, there will be a one minute rest period to adjust rower/bike components as needed, and move the sandbags onto the workout floor.

Partners will begin part 2 on the bike/rower, but will use the opposite machine from part 1. Once both partners complete their calories, they can proceed to their sandbags for 40 alternating sandbag squats. The non-squatting partner must keep their sandbag on the shoulder. The sandbag must remain on one shoulder, not on the back. After completing 40 squats as a team, the team will move to the rig to complete 40 total toes to bar as a team. 5 minute cap for part 2.

The score for each workout is the time to complete the workout. If unfinished, score is 5:00 + 1 second for each rep not completed.

Weights & modifications by division:
Rx — Thrusters 95/65, Sandbags 80/60lbs
Scaled: Thrusters 75/45, Sandbags 60/40, Leg raises instead of T2B (heels above butt)
Rec: Calories reduced to 25/15, Thrusters 55/35, Sandbags 60/40, Knee raises instead of T2B