Friendsgiving 2025

THE ONE WITH THE LADDER 🛋️🏋️

A fast, spicy hang barbell ladder—same bars for everyone, different lifts by division:

Rx: Hang Snatch
Intermediate: Hang Clean

Teams of three will go through the ladder, one team at a time in a staggered start every minute on the minute. Intermediate women will go first, then Rx women. All three teammates will have 50 seconds to perform their lifts at each barbell. The rep must be COMPLETED by the end of the 50 seconds. There will be ten seconds to transition to the next bar.

Teammates may go in any order and perform as many attempts as needed. Once a teammate cannot perform a lift, they exit the ladder and the remaining athletes keep ascending.

Once women are complete, there will be a 10 minute transition time and then Intermediate men will go through the ladder followed immediately by Rx men. 

Score: Total of each athlete’s final successful weight (team total).

Women’s bars (12): 55, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165
Men’s bars (12): 105, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225

Standards:

Start: You MUST deadlift to full standing position first, then descend to a hang (anywhere above the knee). Static or dynamic starts are both allowed.
Receive: Split, power, or squat allowed.
Finish: Stand all the way up with feet in line, hips & knees fully open, control shown. Judge will signal down.
Snatch specifics (Rx): Elbows locked out overhead at finish.
Clean specifics (Int): Elbows clearly in front of the bar in the rack position.

THE ONE WITH THE MEAT SWEATS 🥵🏃‍♂️

AMRAP 10 minutes:
Max bench press reps
125m run

Bench Loads:
Rx: 135# men / 85# women
Intermediate: 115# men / 65# women

Scoring (two separate scores):
1. Total valid bench reps (let's see who's about the bro/sis sesh)
2. Total completed runs (let's see who the speedy ones are)

Teams of 3 rotate in this order: Runner → Spotter → Bencher → Runner, etc. etc.

The run is ~125m and will be a loop to be fair to all teams, even the ones far away from the garage door.

Reps only count when a spotter is in the spotter box behind the bench.

Standards
Bench press: MUST touch chest, MUST achieve full lockout; shoulders and butt on pad, feet down on ground or plates set on ground for the vertically challenged.

Spotter: liftoff allowed; any assist beyond liftoff = no rep.

Run: from bench to outside cone, around cone, back inside, around cone inside at far end of gym, loop BEHIND spotters back to your station and relieve current spotter who then becomes bench presser.

THE ONE WITH THE MEAT SWEATS 🥵🏃‍♂️

AMRAP 10 minutes:
Max bench press reps
125m run

Bench Loads:
Rx: 135# men / 85# women
Intermediate: 115# men / 65# women

Scoring (two separate scores):
1. Total valid bench reps (let's see who's about the bro/sis sesh)
2. Total completed runs (let's see who the speedy ones are)

Teams of 3 rotate in this order: Runner → Spotter → Bencher → Runner, etc. etc.

The run is ~125m and will be a loop to be fair to all teams, even the ones far away from the garage door.

Reps only count when a spotter is in the spotter box behind the bench.

Standards
Bench press: MUST touch chest, MUST achieve full lockout; shoulders and butt on pad, feet down on ground or plates set on ground for the vertically challenged.

Spotter: liftoff allowed; any assist beyond liftoff = no rep.

Run: from bench to outside cone, around cone, back inside, around cone inside at far end of gym, loop BEHIND spotters back to your station and relieve current spotter who then becomes bench presser.

12 minute as far as possible.
2 athletes work, 1 rests. Swap anytime.

Ladder:
10, 20, 30, etc. of:
• Synchro Toes-to-Bar (Rx) / Synchro Hanging Knee Raises (Intermediate)
• Synchro Burpees to Plate
• Partner Deadlifts (one bar, both lift together)
Rx Men: 275#
Rx Women: 185#
Int Men: 225#
Int Women: 155#

Start with 10 reps of TTB/HKR, then 10 synchro burpees, then 10 partner deadlifts. Then do 20 of each. Then do 30 of each, 40 of each, etc. Continue as far as possible until 12 minutes is up. Your score is total rounds and extra reps. 

Score is Total Reps (e.g. team finishes round of 30 and gets 5 TTB on the round of 40, their score is 185.)

Key standards:
• TTB/HKR: Reps count when both athletes hit the TOP together. Feet must come behind the vertical plane at the bottom.
— TTB = toes touch the bar at the same time
— HKR = knees above parallel at the same time

• Burpees to Plate: Both chests on floor together (behind the plates), step or jump up so both feet land on plate (each person gets their own 25# plate) and stand tall (full hip/knee extension).

• Partner Deadlifts: One barbell, shared grip. Each rep starts with both plates on the floor and finishes when both athletes stand fully locked out.

The One With the Triplets 🚣‍♂️🚴‍♀️⛷️👶👶👶

Phoebe had triplets. You’re getting three, too:

Row
Bike
Ski

Here’s the deal:

Teams of 3 start on different machines.
Clock on each monitor counts down from 6:00
Spend 2:00 on your machine → rotate → 2:00 → rotate → 2:00

Score: total team calories across all three machines in 6 minutes