2025 East Idaho Invitational

AMRAP 15

Partner A: 100m Swim

Partner B: Max Sandbag Over Shoulder + Burpees Over Sandbag (150/100#)(Int: 125/75#)

**Scoring: Teams will receive TWO SCORES. One for the swim, and one for the reps of the sandbag burpee complex.**

At 3, 2, 1... GO! Partner A will run down to the lake and begin the 100m swim. A floatation device will be provided and MUST BE USED. Partner B will begin completing as many sandbag over shoulder + burpees over sandbag as possible. When partner A returns from their swim, they will hand off the floatation device and switch stations. This pattern will continue for the entirety of the 15 minute AMRAP.

Standards:

Swim: Athletes may use any stroke they like to swim out and around a buoy. Floatation device must be secured around the body BEFORE the athlete enters the water and must be worn until they are completely out of the water.

Sandbag Burpee Complex: Starting with the sandbag on the ground, athletes will pick up the sandbag and throw it over their shoulder. The sandbag must pass OVER the shoulder and not around to the side. Athletes must also maintain a tall position as the sandbag passes over, meaning no dipping under is allowed. After the sandbag over shoulder, the athlete will complete 2 burpees over the sandbag by touching their chest and thighs on the ground at the same time with the bag at their side. Athletes may jump sideways to facing, so long as both feet are in the air at the same time. After two burpees over the sandbag are completed, a rep will be awarded.

**If athlete B is in the middle of the complex when athlete A returns, they may finish the complex and still get awarded the rep while athlete A waits. If teams decide to switch right away, the incoming athlete must start at the beginning of the complex witht he sandbag over shoulder.**

**ONE REP will be awarded per completed swim, however, if the swimming athlete makes it around the turn on the swim and is headed back, they will be awarded .5 points.**

AMRAP 15

Partner A: 100m Swim

Partner B: Max Sandbag Over Shoulder + Burpees Over Sandbag (150/100#)(Int: 125/75#)

**Scoring: Teams will receive TWO SCORES. One for the swim, and one for the reps of the sandbag burpee complex.**

At 3, 2, 1... GO! Partner A will run down to the lake and begin the 100m swim. A floatation device will be provided and MUST BE USED. Partner B will begin completing as many sandbag over shoulder + burpees over sandbag as possible. When partner A returns from their swim, they will hand off the floatation device and switch stations. This pattern will continue for the entirety of the 15 minute AMRAP.

Standards:

Swim: Athletes may use any stroke they like to swim out and around a buoy. Floatation device must be secured around the body BEFORE the athlete enters the water and must be worn until they are completely out of the water.

Sandbag Burpee Complex: Starting with the sandbag on the ground, athletes will pick up the sandbag and throw it over their shoulder. The sandbag must pass OVER the shoulder and not around to the side. Athletes must also maintain a tall position as the sandbag passes over, meaning no dipping under is allowed. After the sandbag over shoulder, the athlete will complete 2 burpees over the sandbag by touching their chest and thighs on the ground at the same time with the bag at their side. Athletes may jump sideways to facing, so long as both feet are in the air at the same time. After two burpees over the sandbag are completed, a rep will be awarded.

**If athlete B is in the middle of the complex when athlete A returns, they may finish the complex and still get awarded the rep while athlete A waits. If teams decide to switch right away, the incoming athlete must start at the beginning of the complex witht he sandbag over shoulder.**

**ONE REP will be awarded per completed swim, however, if the swimming athlete makes it around the turn on the swim and is headed back, they will be awarded .5 points.**

FOR TIME:

4 ROUNDS

400m Run (completed together)

2 "M" Rope Climbs (Int: regular rope climbs)

20 Handstand Push-Ups (Int: Double DB StOH)

30 Double DB Box Step-Overs (50s/35s#)(Int: 35s/25s#)

SCORING: Time.

At 3, 2, 1... GO! Athletes will begin their run together. Once the run is completed, they will move on to the "M" rope climbs. This will consist of a 15' ascent, a descent until both hands are clearly under 8' using a tape marker, then ascending back to 15' before coming down to the ground. Intermediate teams will simply complete a 15' ascent. After both rope climbs are completed, athletes will move to handstand push-ups (Int: double DB StOH). The most recent Open standards will be applied to both the HSPU and StOH, and will be detailed in depth during the event breifing. Lastly, athletes will complete 30 double DB box step-overs, again using Open/Quarterfinal standards. Athletes may switch at any time, with the exception for the run that is completed together. There is no punishment for switching. 

At 3, 2, 1... GO! Athlete 1 will have 6:00 to establish a max load complex consisting of:

Snatch Deadlift + Hang Snatch + Overhead Squat + Snatch.

After 6:00, athlete 2 will then have 6:00 to establish a max load complex consisting of:

3 Deadlifts + 2 Hang Cleans + 1 Jerk.

Score: Sum of heaviest complex completed.

NOTES: Athletes may have assistance changing weights. Clips MUST be used at all times. Complexes MUST be done unbroken, and regripping at the ground will be considered a fault and a no rep for the complex will be issued. There is NO REQUIREMENT for squat snatch or squat clean. Complexes started (taken off the ground) before the 6:00 time cap WILL BE ALLOWED/COUNTED so long as the complex is completed to standard.

FOR TIME

100 Synchro Goblet Squats (50/35/25#)

**Every minute, starting at 1:00, teams must complete 10 synchro chest to bar pull-ups (Int: pull-ups).**

At 3, 2, 1... GO! Partners will begin completing synchro DB goblet squats. Synchronization must occur with both partners hips below parallen at the same time, as well as full extension of the hips and knees at the top of the squat. Every 25 reps completed, teams will move forward one box towards the finish line. Every minute, beginning at 1:00, teams will stop doing goblet squats, and will move to the pull-up bar to complete 10 synchro chest to bar pull-ups (regular pull-ups for intermediate). Synchronization must occur with partners touching their chest to the bar at the same time, or in the case of intermediate, both partners chins must be over the bar at the same time. Once 10 reps have been completed, teams will move back to the goblet squats and continue to accumulate reps. Time will be called when all 100 goblet squats have been completed.

FOR TIME

1000m SkiErg

1000m RowErg

2000m BikeErg

**Every time partners switch, the incoming partner must complete 10 GHD sit-ups (Int: Abmat sit-ups).**

At 3, 2, 1, GO!... Athlete 1 will start accumulating 1000 meters on the SkiErg. Partners may switch who the working partner is at any time but the incoming partner must complete a 10 GHD Sit-Up (10 Abmat Sit-Up) buy-in.

After teams reach 1000 meters, they will move on to the RowErg to complete 1000 meters as well. Same rules apply for switching partners.

Finally, once 1000 meters are completed on the RowErg, teams will move on to the BikeErg and complete 2000 meters. Same rules apply for switching partners. Once 2000 meters have been completed on the BikeErg, the workout is over.

Scoring: Time

NOTES: ANY TIME partners switch, including between machines, 10 GHD Sit-Ups (Abmat Sit-Ups) must be completed. Teams 1000m SkiErg time will serve as a tie breaker for both the event, and the entire competition, as needed.

**This event is a "floater", meaning that there will be no specific time for heats. Rather, your team will sign up for a time to complete it during your check-in process. It will be up to you to know what time that is, and be 5 minutes early to your slot.**