2025 Pumpkin Smash Classic

For Time:

600-m/800-m row
30 chest to bar pull-ups
30 thrusters (65/95)
30 box jump overs (20"/24")
1min. rest
30 box jump overs (20"/24")
30 thrusters (65/95)
30 chest to bar pull-ups
400-m/500-m row
- 25min. time cap

Athletes will begin seated on their rowers, with feet strapped in but not touching the handle.  At the call of "3,2,1 Go!" Athletes will begin their row, 600 meters for women and 800 meters for men.  Once complete, Athletes will move to a set of 30 chest to bar pull-ups.  For each pull-up to count, the Athlete must begin each pull-up with feet off the floor and elbows straight, then the athlete must touch their chest (collar bone or below) to the bar.  Strict, kipping, or butterfly technique is allowed.

Once complete with the pull-ups, the Athlete will move to a pre-positioned barbell and perform 30 thrusters, 65lb. for women and 95lb. for men.  For each thruster to count, the bar must be in the front rack and the Athlete must pass through a full squat (hip crease below the knee), and then press the bar overhead to a fully locked out position, in one fluid motion.  A re-dip of the knees (push jerk) is not allowed.  

After 30 thrusters have been performed, the Athlete will move on to a set of 30 box jump overs, 20" height for women and 24" for men.  For each repetition to count, the Athlete must jump to the top of the box, both feet must make contact with the top, then the Athlete will step down to the opposite side of the box.

After precisely 1 minute of rest, the Athlete will begin progressing down the ladder of box jump overs, thrusters, and pull-ups, then finally returning to the rower where women will finish with a 400 meter row and men will finish with a 400 meter row.

For Time:

2.5k trail run

At the call of "3,2,1 Go!" Athletes will perform a trail run along a designated route.  Time is called once the Athlete crosses the finish line.

Every 2min. until 75/100-calorie row:

50-m bear hug sandbag carry, 25-m lengths (100/150)

AMRAP calorie row in remaining time

- 12min. time cap (6 rounds).

Athletes will begin standing behind their sandbag.  At the call of "3,2,1 Go!" Athletes will pick up their sandbags in a bear hug and move 25 meters down the floor, turn around, and return to the start line.  After placing the bag back in the designated area behind the start line, they will progress to the rower and begin accumulating as many calories as possible until the 2 minute mark.  At the 2 minute mark, Athletes will return to the sandbag and repeat the 50 meter carry, then move back to the rower and continue working to accumulate calories.  This pattern will continue until the Athletes reaches their required number of calories (75 for women, 100 for men) or until the 12 minute time cap (6 intervals).

10 Minute Cap:

Barbell complex
1 snatch
2 overhead squats
1 hang snatch
2 overhead squats
- 25 double unders before each
attempt.

Within a 10 minute window, Athlete's will aim to perform the heaviest successful complex.  Beginning with an empty barbell, Athletes will load their barbell to their desired weight before first/each attempt, and declare to their judge the weight they intend to lift.  Before initiating their attempt, Athlete must complete a set of 25 double unders.  

Athlete may perform a squat snatch or power snatch.  Once the lift is stood to full hip/knee extension and Athlete shows control, they will perform 2 overhead squats.  Once the Athlete shows full hip/knee extension and exhibits control of the second overhead squat, they will perform a hang snatch.  The hang snatch will begin anywhere above the Athletes knees, and the Athlete may perform a hang power or hang squat snatch.  Once the lift is stood to full hip/knee extension and Athlete shows control, they will perform 2 more overhead squats.  Once the Athlete shows control of the weight and full hip/knee extension, the complex will be counted.

14 minute AMRAP:

15 wall balls (14/20lb. to 9'/10')
10 box step overs (35s/50s to 20"/24")
2 wall walks*
*Reps increase by 2 each round

Athletes will begin staged 25' from the wall ball.  At the call of "3,2,1 Go!" Athletes will approach the wall ball and perform a set of 15 wall balls, ensuring hip crease passes below parallel at the bottom of each repetition, and at least the middle of the ball makes contact with the 9' line (women) or the 10" target (men)

Once complete with the wall balls, Athletes will progress to the box where they will, holding a dumbbell in each hand, perform 10 step overs.  For a step over to count, both feet must make contact with the top of the box before the Athletes steps both feet to the floor on the other side.  No hip/knee extension is required at the top of the box.  

Following the step overs, Athletes will perform 2 wall walks.  Each wall walk begins with the Athletes chest and thighs on the ground, the Athlete will then walk their body veritcal on the wall until any part of both hands touches a line 10" from the wall.  The rep is counted when the Athlete returns their chest and thighs to the floor.  A controlled descent is required, no crashing to the floor.  Wall walks increase by 2 repetitions every round.  Workout is scored as total repetitions.

For Time:

12/15-calorie echo bike
15 bar facing burpee
10/12-calorie echo bike
12 bar facing burpee
7/9-calorie echo bike
9 bar facing burpee
7/9-calorie echo bike
9 bar facing burpee
7/9-calorie echo bike
9 bar facing burpee
- 10min. time cap

Athletes will begin standing behind the echo bike.  At the call of "3,2,1 Go!" They will begin their first set of calories, 12 for the women, 15 for the men.  Following the set of calories they will transition to a barbell set with standard bumper plates and complete a set of 15 bar facing burpees.  A two foot jump, or skip, is allowed to clear the barbell, a step is not.  Athlete's must be perpendicular with the barbell during the burpee portion of the exercise.  

Athletes will continue working through this couplet of calories and bar facing burpees until complete, or the 10 minute time cap.