South Wars 2025

RX 
75/60 Calorie Echo
3 TNG Cleans each athlete
55/40 Calorie Echo
2 TNG Cleans each athlete
35/20 Calorie Echo
1 Clean each athlete
Max Calorie Echo in the remaining time

……..….

Intermediate 
70/55 Calorie Echo
3 TNG Cleans each athlete
50/35 Calorie Echo
2 TNG Cleans each athlete
30/15 Calorie Echo
1 Clean each athlete
Max Calorie Echo in the remaining time

……..….

Workout flow: 
At the call of “GO,” one athlete begins the calories on the Echo Bike. Athletes may split calories however they choose. 
 
Once the required calories are completed, both athletes move to the barbell. Each athlete will perform a 3-rep max (3RM) touch-and-go clean — power or squat is allowed. Once both athletes have completed their 3RMs, they return to the Echo Bike for the second calorie segment. 
 
After finishing the second Echo Bike portion, athletes return to the barbell, where each will complete a 2-rep max (2RM) touch-and-go clean. 
 
Upon completion of the 2RM lifts, athletes move to the third calorie segment on the Echo Bike. 
 
After the third Echo Bike portion is complete, each athlete performs a 1-rep max (1RM) clean. 
 
Once both 1RMs are completed, athletes return to the Echo Bike for max calories in the remaining time. 
 
Scoring: 
TE event 1 score: Combined barbell total - (3RM + 3RM + 2RM + 2RM + 1RM + 1RM) 
TE event 2 score: Total max calories completed after the final 1RM 
 
Notes:
Both athletes start behind the line. 
Calories on the Echo Bike can be split any way. 
You may change barbell weights at any time. 
Barbells can be changed down in weight if the athletes choose. 
Athletes may not begin lifting until the bike calories are fully completed. 
The Echo Bike is reset at the start of each round. 
Any rollover calories from the final Echo Bike effort count toward your max calories. 
For the cleans, the barbell needs to be lifted off the floor before the 12 min cap for the rep to count. 

RX 
75/60 Calorie Echo
3 TNG Cleans each athlete
55/40 Calorie Echo
2 TNG Cleans each athlete
35/20 Calorie Echo
1 Clean each athlete
Max Calorie Echo in the remaining time

……..….

Intermediate 
70/55 Calorie Echo
3 TNG Cleans each athlete
50/35 Calorie Echo
2 TNG Cleans each athlete
30/15 Calorie Echo
1 Clean each athlete
Max Calorie Echo in the remaining time

……..….

Workout flow: 
At the call of “GO,” one athlete begins the calories on the Echo Bike. Athletes may split calories however they choose. 
 
Once the required calories are completed, both athletes move to the barbell. Each athlete will perform a 3-rep max (3RM) touch-and-go clean — power or squat is allowed. Once both athletes have completed their 3RMs, they return to the Echo Bike for the second calorie segment. 
 
After finishing the second Echo Bike portion, athletes return to the barbell, where each will complete a 2-rep max (2RM) touch-and-go clean. 
 
Upon completion of the 2RM lifts, athletes move to the third calorie segment on the Echo Bike. 
 
After the third Echo Bike portion is complete, each athlete performs a 1-rep max (1RM) clean. 
 
Once both 1RMs are completed, athletes return to the Echo Bike for max calories in the remaining time. 
 
Scoring: 
TE event 1 score: Combined barbell total - (3RM + 3RM + 2RM + 2RM + 1RM + 1RM) 
TE event 2 score: Total max calories completed after the final 1RM 
 
Notes:
Both athletes start behind the line. 
Calories on the Echo Bike can be split any way. 
You may change barbell weights at any time. 
Barbells can be changed down in weight if the athletes choose. 
Athletes may not begin lifting until the bike calories are fully completed. 
The Echo Bike is reset at the start of each round. 
Any rollover calories from the final Echo Bike effort count toward your max calories. 
For the cleans, the barbell needs to be lifted off the floor before the 12 min cap for the rep to count. 

RX

60 Box Jump Overs 30/24” (partner SB hold, 70/45)
60 Alternating DB Snatches 30/22.5 (partner bar hang)
60 Toes-To-Bar (partner SB hold, 70/45)
40 Sandbag Squats 70/45 (partner bar hang)
Max Chest-To-Bar in the remaining time

……..….

Intermediate 

60 Box Jump Overs 24/20” (partner SB hold, 45/35)
60 Alternating DB Snatches 22.5/15 (partner bar hang)
60 Ring Rows (partner SB hold, 45/35)
40 Sandbag Squats 45/35 (partner bar hang)
Max Toes-To-Ring in the remaining time

……..….

Workout flow: 
 At the call of “GO,” one athlete begins performing Box Jump Overs, while the other athlete holds the sandbag. Athletes may switch movements as needed. Reps only count when the sandbag is actively held. 
 
Once 60 Box Jump Overs are completed, athletes move to the Alternating Dumbbell Snatches. One athlete performs snatches while the other maintains a bar hang. Reps only count when the bar hang is maintained. Athletes may switch as needed. 
 
After completing the snatches, the team advances to 60 Toes-To-Bar/60 Ring Rows. One athlete must hold the sandbag while the other performs reps. Athletes may switch roles at any time. Reps only count when the sandbag is actively held. 
 
Next, athletes move to 40 Sandbag Squats. One athlete performs squats while the other maintains a bar hang. Switch as needed. Reps only count when the bar hang is active. 
 
Once the 40 Sandbag Squats are complete, athletes move to the Max Chest-to-Bar Pull-Ups/Max Toes-To-Rings. No holds or hangs are required during this final section. Athletes may alternate freely to accumulate as many reps as possible in the remaining time. 
 
Notes  
All hold or hang requirements must be met before reps can begin. 
Reps do not count if the hold or hang is broken. 
Intermediate may jump OR step over the box for the box jump. 
Intermediate toes to rings, both feet/toes need to touch the rings. 
One OR two heads of the dumbbell may touch the ground. 
Athletes may switch roles as often as needed. 
In the final max reps' portion, athletes may switch as needed. 

Ring row standard
The bottom of the rings must be set at 1 meter from the floor.
The athlete’s heels must remain over the designated white line throughout the movement.
The legs must remain fully extended and locked from start to finish.
The movement begins with the athlete in a full hang: arms straight, legs straight, and a full grip on the rings.
The rep is complete when the athlete pulls until the rings make contact with the sides of the chest, with the elbows fully drawn back.

RX 

20 Drag Rope Double Unders (before each round)

Shoulder-to-Overhead Ladder: 60/40
3-6-9-12-15-18-21-24-27-30... (increasing by 3 reps each round)

6 Synchronised Burpees Over the Bar

……..….

Intermediate

40 Drag Rope Single Unders (before each round)

Shoulder-to-Overhead Ladder: 40/30
3-6-9-12-15-18-21-24-27-30... (increasing by 3 reps each round)

6 Synchronised Burpees Over the Bar

……..….

Workout flow: 
At the call of “GO,” athletes begin with 20 Drag Rope Double Unders/40 Drag Rope Single Unders, which may be split between partners as needed. 

Once the double/single unders are completed, athletes move to the barbell and complete 3 Shoulder-to-Overhead. Reps may be split between athletes in any way. Any type of shoulder-to-overhead is allowed: push press, push jerk, or split jerk. 

Immediately following the shoulder-to-overhead reps, both athletes perform 6 synchronised lateral burpees over the bar. Athletes must be synchronised at the bottom of the burpee. Reps do not count unless they are completed in sync. 

After the synchronised burpees, athletes return to the rope and complete another 20 Drag Rope Double Unders/40 Single Unders before progressing to the next round of shoulder-to-overhead. 

Athletes then perform 6 Shoulder-to-Overhead reps, followed by 6 synchronised burpees over the bar. 

This pattern continues, increasing the shoulder-to-overhead reps by 3 each round: 
9, 12, 15, 18, 21, 24, 27, 30…, etc. 

Each round always begins with 20 Drag Rope Double Unders/40 Single Unders and ends with 6 synchronised burpees over the bar. 

Athletes may split the Drag Rope and shoulder-to-overhead reps however they choose. The synchronised burpees must be completed by both athletes together. 

Notes  
Only one athlete works at a time for skipping and STO. 
Both athletes perform synchronised burpees. 
Athletes must be synchronised at the bottom of the burpee. 
Push Press, Push Jerk, Strict Press and Split Jerk are permitted. 
Jumping or stepping in and out of the burpee is permitted. 
For RX, jumping over the bar is required (both feet must be off the ground as the athletes pass over the bar. Stepping is not permitted. A two-foot take-off or landing is not required). 
Stepping over the bar is permitted for intermediate only. If the athletes foot hits the bar, they need to step back over. They do not need to complete the burpee again. 

RX

Partner 1

750 Meter Row
50 Wall Balls 20/14
10 Bar Muscle Up

Partner 2

10 Bar Muscle Up
50 Wall Balls 20/14
750 Meter Row

……..….

Intermediate

Partner 1

500 Meter Row
50 Wall Balls 20/14
20 Pull Ups

Partner 2

20 Pull Ups
50 Wall Balls 20/14
500 Meter Row

……..….

Workout flow: 
At the call of “GO,” Partner 1 begins their individual portion of the workout. Partner 2 must wait until Partner 1 has completed all of their movements. 

Partner 1 starts with a 750/500m Row, completing the full distance before moving on. The monitor must show 750/500m before the athlete may leave the rower. 

Once the row is complete, Partner 1 moves to the wall ball station and performs 50 Wall Balls (9kg/6kg to 10’/9’). Each rep must begin with a full squat below parallel and finish with the ball clearly hitting the target. 

After all 50 wall balls are completed, Partner 1 advances to the rig to perform 10 Bar Muscle-Ups/20 Pull Ups.  

When Partner 1 completes their final bar muscle-ups/pull ups, Partner 2 may begin their portion of the workout. 

Partner 2 starts at the rig with 10 Bar Muscle-Ups/20 Pull Ups. 

After completing the muscle-ups/pull ups, Partner 2 moves to the wall ball station and performs 50 Wall Balls, then moves to the rower to complete a 750/500m Row. The workout ends when the rower monitor shows 750/500m. 

Only one partner may work at a time. The second athlete cannot begin until the first athlete has fully completed their section. 
 
Notes  
Partner 2 cannot start until Partner 1 finishes all reps.
Athlete resting must stand behind the line. 
Athlete 1 starts on the rower with hands on head. 
If the athlete has not completed the row at the time cap, the rollover meters will not count towards their score. 
Workout is scored for total time to complete both athletes' sections.