West End Riot

💥 Workout 3: Endgame 💥
Barbell Complex – Heaviest combined total wins!

🏋️ RX Division and Intermediate / Masters Division

2 Deadlifts 
2 Hang Cleans
1 Jerk 


📝 Notes:

👯‍♂️ Each athlete attempts to complete the complex at their heaviest successful load.
🧱 Once weight is loaded on the bar, it cannot be reduced—even between athletes.
🗣️ Athletes must declare their attempt weight to the judge before starting each lift to avoid any confusion.
➕ Minimum weight increase is 1kg.
🧮 Score = Combined total of each athlete’s heaviest successful complex.
⏱ 8 minute time cap!

It’s the final moment of the West End Riot. Step up to the bar, rise to the occasion, and leave it all on the platform. 🔥

MOVEMENT STANDARDS:

Deadlift

Traditional stance, hands outside knees. No sumo deadlifts.
Lift from floor to full hip and knee extension; shoulders behind the bar.
Arms must remain straight. Touch and go permitted—no bouncing.

Hang Clean

Must begin from the hang (above the knee).
Power cleaning from floor not allowed.
Full extension at bottom of hang is required for cycling reps.
Any clean variation allowed: power, squat, split, muscle.

Jerk

Must begin from front-rack after the clean.
Snatch is not permitted.
Lockout = bar overhead, arms/knees/hips extended, feet in line under the body.
Split, power, or push jerk allowed.

💥 Workout 2: Unified Grind 💥

Complete all reps of each movement before moving to the next.
👯‍♂️ Pairs may split the work as they choose.

⏱ Chipper Format – 12 Minute Time Cap - RX

🔢 60 Toes-to-Bar
🔥 60 Thrusters – 40kg / 30kg
🚣 100 Calorie Row

⏱ Chipper Format – 12 Minute Time Cap -  Intermediate / Masters Division

🔢 60 Hanging Knee Raises
🔥 60 Thrusters – 30kg / 20kg
🚣 100 Calorie Row

📝 Notes:

👯 One athlete works at a time.
🔄 Split the reps however you like.
⏱ 12-minute time cap
🧮 Score = Time to complete the workout, or total reps completed if time capped.

This chipper will push you to the limit, testing your endurance and teamwork. Let’s see which gym takes the Unified Grind to the next level! 💥

MOVEMENT STANDARDS:

Toes to Bar

Start from a full hang with arms extended and feet behind the body.
Toes must touch the bar between hands at the same time.
Reset back behind bar before next rep.

Thruster

Barbell starts on the ground—no racks.
Must pass through a full front squat and finish in overhead lockout.
Lockout = arms, hips, knees extended overhead.

Calorie Row

Use Concept2 rower, monitor at 0 and set to calories.
Final athlete must remain seated with hands on paddle until 100 calories are reached.
Resting athlete may adjust damper or foot straps.
Rowing cannot begin until 60 thrusters are completed.
Calories rowed before thrusters are done do not count.

Hanging Knee Raises 

Start from a full hang with arms extended and feet behind bar.
Knees must rise above hip crease.
Reset to hang position before the next rep.

🔥 Workout 1: United We Rep 🔥
⏱ 12-Minute AMRAP (You Go, I Go Format) – RX

🤸‍♂️ 8 Handstand Push-Ups (Strict or Kipping)
🏋️‍♂️ 12 Alternating Dumbbell Snatches – 22.5kg / 15kg
🟫 16 Box Jumps

⏱ 12-Minute AMRAP (You Go, I Go Format) – Intermediate / Masters

💪 8 Dual Dumbbell Push Press – 15kg / 10kg
🏋️ 12 Alternating Dumbbell Snatches – 15kg / 10kg
🟫 16 Box Jumps (can be substituted for Box Step-Ups)

📝 Notes:

👯 One athlete works while the other rests.
🔄 Split the workload as you wish between pairs.
🧮 Score = Total reps completed by the pair.

This workout celebrates the spirit of friendly rivalry across our five gyms—Aftermath, Cultivar, Ultra, Desire, and Cartel. 💥

Push your pace, trust your teammate, and rep your gym with pride! 🙌

MOVEMENT STANDARDS

Handstand Push-Ups

Head must contact floor at the bottom.
Feet must return to wall at start and finish of each rep.
Lockout = arms, hips, and legs extended; shoulders in line.
Strict or kipping allowed.

Alternating Dumbbell Snatches

Starts with one head of the dumbbell on the ground.
Must be lifted overhead in one continuous motion—no clean and jerk.
Arms, hips, and knees must be fully extended with the dumbbell over the body’s centre.
Alternate arms each rep after a successful lift.
No contact from the non-lifting arm; split snatch is allowed if feet return in line.
No bouncing the dumbbell.

Box Jump / Box Step-Up

Jump onto the box with both feet (Intermediate/Masters may step).
Full extension of hips, knees, and ankles on top.
Step or jump down on the same side = 1 rep.

Dual Dumbbell Push Press

Dumbbells must start at shoulders.
No dip under the weight (no jerk).
Lockout = arms, hips, and legs extended; dumbbells over or slightly behind body centre.