Rampage Christmas Throwdown

For Time: 20:00 CAP

Bike 1,000m + 25/18 Bar Muscle ups
Bike 1,000m + 50 Kettbell Swings
Bike 1,000m + 300 Double Unders
Bike 1,000m + 50 Kettlebell Swings
Bike 1,000m + 25/18 Bar Muscle Ups



The Details: 
This workouts starts and ends on the Start/Finish Mat. 
At 3-2-1 GO:

Partner A begins 1,000m Bike (must complete the full 1,000m solo).

Partner B begins working on the 25 Bar Muscle Ups.
(A & B are working at the same time here)

As soon as Partner A finishes the bike, they may join and help Partner B finish the remaining reps.

Once both the Bike and the reps are completed, the team advances to the next station (Bike + 50 KB Swings).
The same format applies each round.
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Bike Assignment Rules:

The partner who starts the bike must stay on for the entire 1,000m (no switching mid-bike for first 4 sets).

Teams may choose any strategy for who bikes each 1,000m (no required alternating).

Exception: On the final bike, partners are allowed to switch once at or after 500m if desired.

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There is 1 important detail for this workout that is purposely missing and will be released on competition day. 
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Equipment & Movement Notes

Bike: Concept 2 BikeErg.

Bar Muscle Ups: Two bar height options will be available.

Kettlebell Swings: Overhead standard
Men: 70 lb
Women: 53 lb
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Scaling Options:

Need to scale this workout?
25/18 BMU will be replaced with 35/25 C2B pull ups both rounds.
*by opting to scale, your team will rank below everyone who did not scale this workout in this given event.

SNOWED IN

4 rounds for Time: [12:00 cap]

Athlete 1: 4 Wall Walks
Athlete 2: 10 Box Jump Overs (24/20")

Athlete 1: 10 Box Jump Overs
Athlete 2: 4 Wall Walks

Synchro:
18-15-12-9-6
Thrusters (105/75)

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Athletes will work through 4 rounds of wall walks, box jump overs and descending rep synchro thrusters.

The Details:

At 3,2,1, GO, both athletes begin working:
One starts on wall walks while the other starts on box jump overs.
When they are both done they’ll switch and do the other movement.

Once they’ve both completed each, they’ll move to their barbells and complete 18 synchro thrusters.
Rounds 2-3-4 will have a descending rep # on the thrusters of 15-12-9
The reps on the wall walks and box jumps do not change.

For Time: 8:00 CAP

2rds:
Ath1: 50' Burpee Broad Jump
Ath2: 50' Burpee Broad Jump
Ath1: 15 Toes to Bar
Ath2: 15 Toes to Bar
Round 1: 50' Handstand Walk (split as needed)
Round 2: 20 DB Ground to OH (split as needed)

*(90/70lbs)
*20 G2OH - must move forward 10' every 4 reps.

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The Details: 

At 3,2,1..GO, Athlete 1 will perform a 50' Burpee Broad Jump, as soon as they cross the 50' line, athlete 2 may start. 

While athlete 2 is doing their burpee broad jumps, athlete 1 will move to their pull up bar and wait. 

As soon as Athlete 2 completes their burpee broad jumps, Athlete 1 may start on their Toes to Bar. They must complete all 15 before Athlete 2 starts on theirs. This is not "30 as a team" it is specifically 15 each, in order. 

As athlete 2 is working through their T2B, Athlete 1 will return to their Start Line. They may not start the next movement until Athlete 2 has completed their T2B. 

As soon as the T2B are completed the other Athlete can begin their HSW. They do not need to wait on their partner to meet them at the start line. The HSW is marked in 10' increments (though the first and last section are only 5' requirements). You may switch between partners as needed. Every switch must take place at a white line. The Finish is clearly marked as a Red&White Line. 

As soon as the 50' HSW is complete, both athletes must Cross the white line then turn around and run back to the start line.

Round 2 begins. The athletes will perform round 2 exactly as round 1, except for when they get to the Start Line after the T2B. There will be a Dumbbell waiting at the start line this time. 

When both athletes have completed the T2B in round 2 and made it back to the DB, they will then - as a team - complete 20 total Dumbbell Ground to Overhead. These may be a Snatch or a clean and jerk. 
Every 4 reps the DB must be moved forward into the next lane. 
The workout ends when rep 20 is complete and both athletes are standing on the mat. The DB does not have to be moved to the mat. 

Score 1 = Time to complete 80 box step ups or total reps completed by 16:00

00:00 - 2:00
Athlete 1: 
12/10 Cal Row
12/10 Wall Balls
AMRAP Box Step Overs

2:00 - 4:00
Athletes 1 & 2
1rm Clean Attempts

4:00 - 6:00
Athlete 2: 
12/10 Cal Row
12/10 Wall Balls
AMRAP Box Step Overs

6:00 - 8:00
Athletes 1 & 2
1rm Clean Attempts

8:00 - 10:00
Athlete 1: 
12/10 Cal Row
12/10 Wall Balls
AMRAP Box Step Overs

10:00 - 12:00
Athletes 1 & 2
1rm Clean Attempts

12:00 - 14:00
Athlete 2: 
12/10 Cal Row
12/10 Wall Balls
AMRAP Box Step Overs

14:00 - 16:00
Athletes 1 & 2
1rm Clean Attempts

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The Details:

Wall Balls: 20/14lb to 10/9'
Box: 20/16"
DB's: 50's/35's

The workout alternates between 2:00 work intervals and 2:00 clean attempt intervals, for a total of 4 cycles per partner.

00:00 – 2:00 (Partner A Work Interval)

At the call of 3-2-1-Go, only Partner A begins.

Partner A starts on the mat → transitions to the rower to complete their calories.

Then moves to wall balls.

Then begins DB Box Step Overs, accumulating as many reps as possible within the 2:00 interval.

2:00 – 4:00 (Clean Attempts Window)

The team has 2:00 to take as many 1RM Squat Clean attempts as desired.

Either partner may lift during this window.

A clean must be stood up completely before the end of the interval to count.

4:00 – 6:00 (Partner B Work Interval)

Partner B now completes the triplet.

Partner B starts directly on the rower (no need to run from the mat).

The box step over count continues from where Partner A left off.

Partners must alternate every 2:00 work interval.

This pattern continues through 4 total work intervals per partner and 4 total clean attempt windows.

Workout Completion & Scoring

This workout starts and finishes on the start mat. 

If your team completes 80 DB Box Step Overs before the final work interval ends, your Score 1 is the time it took to finish.

If your team does not reach 80, your Score 1 is the total number of box step overs completed.

Score 2: Add the heaviest successful squat clean from each partner.
The sum of those two lifts is your combined clean score.

Additional Details: 

The non-working partner may change weight on the bar at any time. 
Box Step Over Rep Standard: A rep counts once both feet touch the ground on the opposite side of the box. 

Cleans: "At parallel" squat cleans count. The intent is simply no deliberate power clean attempts. 

The partner "on deck" may be seated on the rower before their interval begins (except at the very start of the workout). 

Score 2 = Combined total weight for both partners heaviest clean.

00:00 - 2:00
Athlete 1: 
12/10 Cal Row
12/10 Wall Balls
AMRAP Box Step Overs

2:00 - 4:00
Athletes 1 & 2
1rm Clean Attempts

4:00 - 6:00
Athlete 2: 
12/10 Cal Row
12/10 Wall Balls
AMRAP Box Step Overs

6:00 - 8:00
Athletes 1 & 2
1rm Clean Attempts

8:00 - 10:00
Athlete 1: 
12/10 Cal Row
12/10 Wall Balls
AMRAP Box Step Overs

10:00 - 12:00
Athletes 1 & 2
1rm Clean Attempts

12:00 - 14:00
Athlete 2: 
12/10 Cal Row
12/10 Wall Balls
AMRAP Box Step Overs

14:00 - 16:00
Athletes 1 & 2
1rm Clean Attempts

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The Details:

Wall Balls: 20/14lb to 10/9'
Box: 20/16"
DB's: 50's/35's

The workout alternates between 2:00 work intervals and 2:00 clean attempt intervals, for a total of 4 cycles per partner.

00:00 – 2:00 (Partner A Work Interval)

At the call of 3-2-1-Go, only Partner A begins.

Partner A starts on the mat → transitions to the rower to complete their calories.

Then moves to wall balls.

Then begins DB Box Step Overs, accumulating as many reps as possible within the 2:00 interval.

2:00 – 4:00 (Clean Attempts Window)

The team has 2:00 to take as many 1RM Squat Clean attempts as desired.

Either partner may lift during this window.

A clean must be stood up completely before the end of the interval to count.

4:00 – 6:00 (Partner B Work Interval)

Partner B now completes the triplet.

Partner B starts directly on the rower (no need to run from the mat).

The box step over count continues from where Partner A left off.

Partners must alternate every 2:00 work interval.

This pattern continues through 4 total work intervals per partner and 4 total clean attempt windows.

Workout Completion & Scoring

This workout starts and finishes on the start mat. 

If your team completes 80 DB Box Step Overs before the final work interval ends, your Score 1 is the time it took to finish.

If your team does not reach 80, your Score 1 is the total number of box step overs completed.

Score 2: Add the heaviest successful squat clean from each partner.
The sum of those two lifts is your combined clean score.

Additional Details: 

The non-working partner may change weight on the bar at any time. 
Box Step Over Rep Standard: A rep counts once both feet touch the ground on the opposite side of the box. 

Cleans: "At parallel" squat cleans count. The intent is simply no deliberate power clean attempts. 

The partner "on deck" may be seated on the rower before their interval begins (except at the very start of the workout).