Home Throne 2025

12 Minute AMRAP

Buy In: Echo Bike 100 Calories

Remaining Time: Max Cumulative Points of your Movement Choice

1 Pt- Toe to Bar

3 Points - Chest to Bars

5 Points - Bar Muscle Ups

7 Points - Strict HSPU

10 Points- Ring Muscle Ups

*1 Athlete Working at a Time

*Can switch movements at any time

Score: Total reps from each movement X Points assigned from that movement

Ex: 8 Toe to Bar X 1 = 8

3 Strict HSPU X 7 = 21

5 Bar Muscle Up X 5 = 25

Total Score: 54 pts

Flow:

With 1 partner working at a time, the team will accumulate 100 calories on the Echo Bike. When 100 calories has been reached, the team will move on to the rig and complete as many reps as possible from any of the movements in the remaining time of the 12 minute window.

Standards:

Echo Bike: Both partners must remain at the bike until the monitor reads 100

Toe to Bar: At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.

Chest to Bar: The athlete's arms must be fully extended at the bottom of the movement, with the chest making clear contact with the bar at or below the collarbone at the top of the rep. Kipping, butterfly, or strict variations are all acceptable as long as these two key criteria—full arm extension at the bottom and chest-to-bar contact at the top—are met

Bar Muscle Up: The athlete will start with fully extended arms in a hang below the bar and feet off the ground. During the kip, no part of the foot shoule rise above the lowest point of the bar during the kip. The athlete must pass through some portion of a dip and lock out their arms to complete the rep.

Strict HSPU: On a LEVEL surface, the athlete must kick up into a support position with arms locked out and head in line with arms. The hips and legs must remain locked out during the entire descent and ascent. The top of the head must clearly touch the floor before the ascent. The rep is counted when the elbows are locked out, head is in line with arms and only the heels are in contact with the wall (not butts on the wall!!). Level surface: gymnastics mat or 25lb plates + 1 ab mat.

Ring Muscle Up: The athlete must begin with or pass through a hang below the rings, with the arms fully extended and the feet off the ground. The heels may not rise above the height of the rings during the kip. The elbows must be fully locked out while in the support position above the rings

3 Minutes Max Reps Back Squats 135/85

REST 1:30

2 Minute Max Reps Back Squats 165/115

REST 1:30

1 Minute Max Reps Back Squats 185/125

Score: Total # of Back Squats between both Partners Across all 3 AMRAP's

Flow:

With 1 partner working at a time, the team will accumulate as many back squat repetitions as they can within the time contraints at that assigned weight. Each partner DOES NOT need to squat during each AMRAP. The team will be responsible for adjusting the weight on the bar during the 1:30 rest period. Each athlete will have their own bar & weights. Women will lift on 1 side of the rig, across from their male partner on the other side of the rig.

Standards:

The barbell starts on the rack. Collars must be placed outside the plates during all attempts. Once the bar has been walked out from the rack, the athlete’s hip crease must pass below the tops of their knees at the bottom. The rep is credited when the athlete’s hips and knees reach full extension.

NO REP/0 Score if the weight is intentially dropped from the back rack

2 Minute Working Window X 8 Rounds

Alternating Rounds with Partner (4x each partner)

15 GHDs

10 Deadlifts 225/155

Remaining time max

Burpee Get Overs 40”

Score: Max Reps of BGO

Flow:

Partner 1 will work through the workout for the entire first 2 minute window. Their score for that round is the total number of Burpee Get Over's. Partner 2 will go immediately after their partner's 2 minute window has ended starting back at hte GHD, and work for the entire 2 minutes. Rounds will continue to alternate until 8 total rounds have been completed -- 16 total minutes, 4 rounds per teammate.

Standards:

GHD:

Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads. The athlete must touch the designated riser with both hands before returning to the seated position. The touch on the ground or riser must be overhead, not to the side of the body. The fingers must be at least in line with the top of the head when viewed from profile. The rep is credited when both hands touch the foot pads.

Deadlifts:

Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. NO BOUNCING.

Burpee Get Over:

The athlete must be perpendicular to the box at the bottom position, with the athlete's chest touching the ground. A step out or jump out and back from the bottom of the burpee IS allowed. The athlete must come to their feet and get over the box to the other side however they see fit. Rep is counted when you have completed the burpee and the get over to the other side of the box. NO jumping from the top of the box to the ground.