Babes and Barbells

Time Cap: 14:00 total

Flow

3,2,1… GO:Athlete A starts Jump Rope.
Athlete B starts Rowing for max calories.
Athlete C rests.
When Athlete A finishes the first jump-rope set, they immediately start the prescribed core movement (this is the “couplet”: Jump Rope → Core).
At any time, Athlete A may swap roles with Athlete B or Athlete C.Throughout the workout, exactly one athlete is on the rower, one athlete is working on the couplet, and one athlete is resting.
While the couplet is being chipped away, the off-couplet athlete(s) manage the rower to rack up calories. Athletes may switch freely to keep the row moving.
Once the couplet is completed (for time), athletes may rotate as desired on the rower until the 14:00 time cap.
 

Scoring

Score A: Total time to complete the couplet (Jump Rope + Core).
Score B: Total max calories accumulated on the rower within the 14:00.

Standards & Rules (for clarity)

Only one athlete may work on the couplet at a time.
Only one athlete may be on the rower at a time.
Calories count only during the 15:00 window.
Swaps can happen anytime; ensure the correct roles are maintained (one rowing / one on couplet / one resting).
Time to couplet is Score A (or reps completed in that time); the row may continue afterward until 14:00 for Score B.

Toes-to-Bar

Start: Full hang, feet behind bar.
Finish: Both feet touch bar between hands at same time.
Must return to full hang each rep.
No-Rep: Missed contact, single foot, or feet start in front.
 

Double-Unders

Rope passes under feet twice per jump.
Jump on two feet — no running or skips.

Rowing (Calories)

Monitor starts at zero; switching as desired. The monitor will count up throughout the entire 14 minutes.
Calories only count when screen shows full number.
Damper and pace are athlete’s choice.

The Max Cals Rowed During "Are you Okay Annie?"

3,2,1… GO:

Athletes have 12 total minutes to establish all three lifts in order.
The Jerk (or Shoulder-to-Overhead) must be completed before moving to the Clean, and the Clean before the Deadlift.
Athletes may take as long as they wish on each lift, but once they move on, they cannot return to a previous lift.
Each teammate lifts one at a time, sharing a single barbell.
Collars must be used for all attempts.
Score = Combined total load from all three lifts.

Movement Standards

Jerk / Shoulder-to-Overhead

Start: Barbell in front rack.
Finish: Bar locked out overhead, feet together, hips and knees fully extended, control shown.
Any style (push, power, or split jerk) permitted.
Scaled/Novice: Any shoulder-to-overhead variation counts (strict press, push press, push jerk).
Clean

Start: Barbell from the floor.
Finish: Bar received in the front rack, elbows clearly in front of the bar, hips and knees extended at the top.
Power or squat clean both acceptable.
Deadlift

Start: Barbell on floor.
Finish: Full hip and knee extension, shoulders behind the bar.
No-Rep: Dropping the bar before full lockout or hitching excessively.

Flow

3,2,1… GO:

Partner A begins their section of the workout: 21 Dumbbell Bench + 21 Pull-Ups (or scaling version).
Partner B and Partner C rest until Partner A completes all prescribed reps.
Once Partner A finishes, Partner B immediately begins their section: 15 Dumbbell Bench + 15 Chest-to-Bar Pull-Ups (or scaling version).
When Partner B finishes, Partner C completes their section: 9 Dumbbell Bench + 9 Bar Muscle-Ups (or scaling version).
Time stops when Partner C finishes their final rep.
Notes:

Only one partner works at a time; the workout flows in sequence A → B → C.
If capped, score = total reps completed before the 8:00 mark.
Athletes share one set of dumbbells; adjust weights quickly if using mixed loads between divisions.

Pull-Up

Start: Arms fully extended, feet off the ground, body at full hang.
Finish: Chin clearly passes over the bar.
Kipping, strict, or butterfly pull-ups are all acceptable.
No-Rep: Chin does not clear bar, arms not fully extended at bottom, or feet contact the floor.
Chest-to-Bar Pull-Up

Start: Arms fully extended at bottom of hang.
Finish: Chest (below collarbone) clearly touches the bar.
Any kip or grip style allowed.
No-Rep: Missed contact, touching with chin only, or no full extension at bottom.
Bar Muscle-Up

Start: Full hang, arms extended.
Finish: Athlete must be fully supported above the bar, elbows locked out at the top.
Any kip or grip variation allowed.
No-Rep: No full lockout, hips rest on bar, or feet rise above bar level before transition.

Jumping Pull-Up

Athlete stands on a riser (box or plate) chosen based on height.
At the bottom, arms must be fully extended with feet planted on the riser.
At the top, chin must clearly pass over the bar.
No-Rep: Elbows bent in bottom position, feet leave riser before pull, or chin does not clear the bar.
Note: Risers will be provided and adjusted based on three different heights so the bar is reachable.
 

Burpee Pull-Up

Start: Athlete performs a standard burpee — chest and thighs touch the ground.
From standing, athlete jumps directly to the pull-up bar and performs a pull-up, chin over the bar.
No-Rep: Chest or thighs do not touch floor, chin does not clear bar, or jumping from a running start.

Ring Row

Rings set to midline (around waist height).
Start: Arms fully extended, body in straight line, heels on floor.
Finish: Rings contact chest (anywhere below collarbone).
No-Rep: Bending hips, not reaching full extension, or missing ring contact.
 

Burpee Jumping Pull-Up

Start: Chest and thighs touch ground in a burpee.
Athlete stands and immediately performs a jumping pull-up (with riser if needed).
At top, chin must pass over the bar.
No-Rep: Missed chest contact on floor, elbows bent in setup, or chin fails to clear bar.

Format: Teams of 3 – 15 Minute Cap Score: Time to complete all rounds or total reps completed

Workout:
Each Round Includes:

20 Box Jump Overs (Relay)
20 Worm Squats (or 15 for Intermediate)
20 Synchro Burpees Over Worm (15 for Intermediate)
600m Run (one athlete, varies per round)
Round Combos:
R1: A + B chipper / C runs
R2: A + C chipper / B runs
R3: B + C chipper / A runs

Division Standards:
RX: 20" Box, worm required

Intermediate: 20" Box, 15 reps per movement, step-overs allowed

Scaled/Novice: 20" Box, 25 lb DB for worm sub, 400m run optional

Movement Standards:
Box Jump Overs: Relay style, jump for RX, step-up for scaled/intermediate

Worm Squats: Full depth, synchronized, on shoulders
DB Squats (Scaled): 25 lb DB, synchronized squats

Synchro Burpees: Chest-to-deck, jump/step over worm or DB, synchronized down & over

Run: 600m, 400m for scaled if needed