2026 SCCF V Day Massacre

“Redline Romance”

In 4 minutes - 

Athlete A = 1min Max Cal Bike

Athlete B = 1min Max Cal Bike

Athlete A = 1min Max Cal Bike

Athlete B = 1min Max Cal Bike

Then,

In 4 minutes - 

Athlete A = 1min Max Rep Burpee Box Jump Overs

Athlete B = 1min Max Rep Burpee Box Jump Overs

Athlete A = 1min Max Rep Burpee Box Jump Overs

Athlete B = 1min Max Rep Burpee Box Jump Overs

then,

8min to Find a Max - 

Athlete A = 5RM Hang Clean

Athlete B = 1RM Hang Snatch

E1 Score = Total Bike Calories 

E2 Score = Total Burpees

E3 Score = Total Weight Lifted

*box = 24/20”

**scaled = burpee step overs

Workout Flow:

At "3-2-1, go," Athlete A accumulates max cals on the bike for one minute while Athlete B rests. After exactly one minute, Athlete B accumulates max cals on the bike for one minute while Althlete A rests. This repeats for one additional cycle.

Immediately following the above, Athlete A begins accumulating max burpee box jump overs in one minute while athlete B rests. After exactly one minute, Athlete B accumulates max burpee box jump overs for one minute while Althlete A rests. This repeats for one additional cycle. (Athletes are responsible for flipping their own boxes to the correct heights.)

Immediately following the above, the team will have 8 minutes to establish a 5 rep max hang clean and a 1 rep max hang snatch. Each athlete will perform either the clean or the snatch. Only one athlete may lift at a time. There will be a 35 and 45 pound bar. The heaviest successful lifts will be added together for the score. 

“Redline Romance”

In 4 minutes - 

Athlete A = 1min Max Cal Bike

Athlete B = 1min Max Cal Bike

Athlete A = 1min Max Cal Bike

Athlete B = 1min Max Cal Bike

Then,

In 4 minutes - 

Athlete A = 1min Max Rep Burpee Box Jump Overs

Athlete B = 1min Max Rep Burpee Box Jump Overs

Athlete A = 1min Max Rep Burpee Box Jump Overs

Athlete B = 1min Max Rep Burpee Box Jump Overs

then,

8min to Find a Max - 

Athlete A = 5RM Hang Clean

Athlete B = 1RM Hang Snatch

E1 Score = Total Bike Calories 

E2 Score = Total Burpees

E3 Score = Total Weight Lifted

*box = 24/20”

**scaled = burpee box step overs

Workout Flow:

At "3-2-1, go," Athlete A accumulates max cals on the bike for one minute while Athlete B rests. After exactly one minute, Athlete B accumulates max cals on the bike for one minute while Althlete A rests. This repeats for one additional cycle.

Immediately following the above, Athlete A begins accumulating max burpee box jump overs in one minute while athlete B rests. After exactly one minute, Athlete B accumulates max burpee box jump overs for one minute while Althlete A rests. This repeats for one additional cycle. (Athletes are responsible for flipping their own boxes to the correct heights.)

Immediately following the above, the team will have 8 minutes to establish a 5 rep max hang clean and a 1 rep max hang snatch. Each athlete will perform either the clean or the snatch. Only one athlete may lift at a time. There will be a 35 and 45 pound bar. The heaviest successful lifts will be added together for the score. 

“Redline Romance”

In 4 minutes - 

Athlete A = 1min Max Cal Bike

Athlete B = 1min Max Cal Bike

Athlete A = 1min Max Cal Bike

Athlete B = 1min Max Cal Bike

Then,

In 4 minutes - 

Athlete A = 1min Max Rep Burpee Box Jump Overs

Athlete B = 1min Max Rep Burpee Box Jump Overs

Athlete A = 1min Max Rep Burpee Box Jump Overs

Athlete B = 1min Max Rep Burpee Box Jump Overs

then,

8min to Find a Max - 

Athlete A = 5RM Hang Clean

Athlete B = 1RM Hang Snatch

E1 Score = Total Bike Calories 

E2 Score = Total Burpees

E3 Score = Total Weight Lifted

*box = 24/20”

**scaled = burpee box step overs

Workout Flow:

At "3-2-1, go," Athlete A accumulates max cals on the bike for one minute while Athlete B rests. After exactly one minute, Athlete B accumulates max cals on the bike for one minute while Althlete A rests. This repeats for one additional cycle.

Immediately following the above, Athlete A begins accumulating max burpee box jump overs in one minute while athlete B rests. After exactly one minute, Athlete B accumulates max burpee box jump overs for one minute while Althlete A rests. This repeats for one additional cycle. (Athletes are responsible for flipping their own boxes to the correct heights.)

Immediately following the above, the team will have 8 minutes to establish a 5 rep max hang clean and a 1 rep max hang snatch. Each athlete will perform either the clean or the snatch. Only one athlete may lift at a time. There will be a 35 and 45 pound bar. The heaviest successful lifts will be added together for the score. 

E4 & E5 - 

"VDay Getaway"

15min AMRAP: 

(Buy in) 

200m DB Suitcase Carry, 50/35lb +

800m Partner Run

Then in remaining time,

5-10-15-20-25.....

Toes to Bar

Sync DB Squats, 100/70lb

DB Bench Press, 100/70lb

*Scaled Division: 

35/25lb DB Suitcase Carry

Hanging Knee Raises

70/40lb Sync DB Squats

70/40 DB Bench Press

E4 Score = Run Time

E5 Score= Total Reps

Workout Flow:

At "3-2-1, go," both athletes will pick up one of their dumbbells and begin a 200m carry together. At the conclusion of the 200m, athletes will place their dumbbells down and begin an 800m run together. The finish time will be noted as the score for E4. This is a buy-in and will not be repeated.

Immediately following the above, one athlete may work at a time to perform 5 toes to bar. These reps may be split as desired. Both athletes will then perform 5 synchronized DB squats. Then one athlete may work at a time to perform 5 DB bench press. These reps may be split as desired.

This format continues with the reps increasing by 5 each round. Athletes will have 15 minutes total to work, beginning with the carry.

E4 & E5 - 

"VDay Getaway"

15min AMRAP: 

(Buy in) 

200m DB Suitcase Carry, 50/35lb +

800m Partner Run

Then in remaining time,

5-10-15-20-25.....

Toes to Bar

Sync DB Squats, 100/70lb

DB Bench Press, 100/70lb

*Scaled Division: 

35/25lb DB Suitcase Carry

Hanging Knee Raises

70/40lb Sync DB Squats

70/40 DB Bench Press

E4 Score = Run Time

E5 Score= Total Reps

Workout Flow:

At "3-2-1, go," both athletes will pick up one of their dumbbells and begin a 200m carry together. At the conclusion of the 200m, athletes will place their dumbbells down and begin an 800m run together. The finish time will be noted as the score for E4. This is a buy-in and will not be repeated.

Immediately following the above, one athlete may work at a time to perform 5 toes to bar. These reps may be split as desired. Both athletes will then perform 5 synchronized DB squats. Then one athlete may work at a time to perform 5 DB bench press. These reps may be split as desired.

This format continues with the reps increasing by 5 each round. Athletes will have 15 minutes total to work, beginning with the carry.

‼️EVENT SIX‼️

"Front Rack N Chill"

3-3-4 min intervals 

for max reps:

25 Cal Row (partner front rack hold)

25 Pull-Ups

Max Rep Shoulder to Overhead* (155/105)

1:00 Rest

*Workout ends at 75 shoulder to overhead reps

*Scaled = 20 Cal Row, 25 Ring Rows, 95/65lb

Workout Flow:

At "3-2-1, go," Athlete A will lift their barbell into the front rack and hold it there. While the bar is being held in the front rack, Athlete B may begin rowing 25 calories. If at any time the bar is dropped, Athlete B must stop rowing. Athletes may switch at any time.

Immediately following the above, one athlete may work at a time to perform 25 pull-ups. These reps may be split as desired. 

In the remaining time, athletes will work one at a time to accumulate max reps of shoulder to overhead. The bars will be on the ground to start.

The workout ends when the team has accumulated 75 shoulder to overhead.

Rounds 1 and 2 will last 3 minutes. Round 3 will last 4 minutes. There will be a 1 minute rest between all rounds. 

Rx 

For Time:

26 Bar Muscle-Ups

26 Power Snatches, 135/95lb

26m Handstand Walk

26m Back Rack Walking Lunge, 135/95lb

Scaled

For Time:

26 Burpe Pullups

26 Power Snatches, 95/65lb

26m Synchro Bear Crawl

26m Back Rack Walking Lunge, 95/65lb

26m Back Rack Walking Lunge, 135/95lb