2025 Fall Flex Off

P1

ON A 3:00 RUNNING CLOCK… 

1:00 Max Bike

-Immediately Into-

1-RM Power Snatch + Overhead Squat 

(Score is Cals + Heaviest Weight Lifted) 

-Rest 2:00 b/t P1&P2-

P2

ON A 3:00 RUNNING CLOCK… 

1:00 Max Bike

-Immediately Into-

1-RM Power Clean + Front Squat 

(Score is Cals + Heaviest Weight Lifted) 

WORKOUT FLOW

- P1 will complete 1:00 Max Cal Bike

- Once 1:00 is complete P1 will have 2:00 window to complete the heaviest Snatch/ OHS complex possible 

- Barbell can start loaded w/ starting weight & P2 can help load/ change wieghts during 2:00 session 

- Athlete must perform the movements seperately. This means you cannot Squat Snatch + Overhead Squat. It must be Power to Squat. 

- If the Power movement is caught below parallel it will be considered a no rep and the complex must start over 

- If the hips do not pass below parallel during the Overhead/Front Squat the rep will not count. The athelte can make another attempt at the squat portion of the movement without putting the barbell down

- Athlete must wait for a "Good" call from the judge for the Power movement before starting their squat, and for their squat movement before putting the bar down 

- Athlete can make as many attmepts as deaired in 2:00 window. Complex must be completed before the 2:00 window ends. 

-P2 will complete the same 1:00 Max Cal Bike and then compelte the Clean/FS Complex in the 2:00 window

- Weightlifting clips must be used or the lift will not count. 

-Score will be a combination of both partners Cals/ Weight added together

AMRAP x 12 MINUTES 

800m Run 

Into…

35 Double Unders* 

25ft DBL DB Front Rack Walking Lunge 

12 Toes to Bar* 

25ft DBL DB Front Rack Walking Lunge

(Score is Rounds + Reps) 

RX DB Weight: 50/35

Masters/Scaled DB Weight: 35/20

*Scaled athletes will complete 60 Single Unders & Knees to Chest

WORKOUT FLOW 

- Starting in their lane, teams will follow the clockwise course around the rig and out the door for their 800m Run 

- Once an athletes reaches the judge at the 800m mark they can turn around and head back 

- If unable to run, the athlete must complete a 2400/2000m Assault Bike. 

- Upon entering the gym athletes will load into their lanes counter clockwise

- If one partner returns before the other they must wait. The AMRAP can start ONLY when both partners are on the start mat

- P1 will complete 35 Double Unders/ 60 Single Unders before moving to the DBL DB Walking Lunges 

- P1 can Front Rack the DB's any way, except the middle of the DB resting on the traps. Hands must be on the middle of the DB 

- P1 must touch their knee to the ground with each Lunge step and must open their hips with each step

- If an athlete is no repped they must go back to the previous 5ft line before starting their Lunges again 

- P1 must cross the 25ft line with both feet before putting the DB's down and starting their Toes to Bar

- P1 must complete their Toes to Bar before starting their Lunges back

- Once P1 has gotten both feet across the 25ft line by their starting mat P2 may begin their round

RX/ Masters 

FOR TIME 

40 Pull-Ups 

40 Deadlifts 

30 Chest to Bars

30 Deadlifts* 

20 Bar Muscle-Ups 

20 Deadlifts 

*Tiebreak Time.

(Score is Time)

RX Weight: 225/155 // 275/185 // 315/205

Masters Weight: 155/105 // 185/135 // 205/145

SCALED

FOR TIME 

40 Jumping Pull-Ups 

40 Deadlifts 

30 Pull-Ups 

30 Deadlifts* 

20 Chest to Bars

20 Deadlifts 

*Tiebreak Time.

(Score is Time)

Masters/Scaled Weight: 155/105 // 185/135 // 205/145

WORKOUT FLOW

- Teams will start on the far end of the competiton floor, and on 3-2-1-GO run to the rig and begin their gymnastics 

- Those attempting Pull-Ups/ Jumping Pull-Ups must get their chin over the bar and finish arm extended (RX/Masters/ Scaled) and may switch as needed

- Teams will then complete their 40 Deadlifts. Bar starts on the ground and must end with legs/ hips extended before starting the next rep 

- Teams will then start their second gymnastics movement for 30 reps. Athletes attempting Chest to Bars must touch their chest to the bar and arms must finish fully extended (RX/ Masters). Those attempting Pull-Ups must get their chin over the bar and finish arm extended (Scaled)

- Teams will complete their 30 Deadlifts and then start their final gymnastics movement 

- Athletes attempting BMU must start from the hang, pass through the dip and end arms locked out above the rig (RX/ Masters). Athletes attempting Chest to Bars must touch their chest to the bar and arms must finish fully extended

- Teams will then complete their 20 Deadlifts. Once all 20 reps are completed both athletes must finish on their start mat to end the workout

- There is no minimum work requirement and work and be split as needed 

ON A 13:00 RUNNING CLOCK…

50 Cal Row 

40 Box Jump Overs

30 Front Squats

20 Shoulder to Overhead* 

10 Thrusters

-Max Synchro Bar Facing Burpees Over Bar in Time Remaining-

*Tiebreak Time: Shoulder to Overhead

(Score is Total Burpees)

RX Box Height: 30/24

RX BB Weight: 185/135

Masters/Scaled Box Height: 24/20

Masters/Scaled BB Weight: 135/95

WORKOUT FLOW 

- Teams will start under the rig. On the call of 3,2,1, GO they will run to their Rowers and one partner will get in and begin rowing 

- Once all 50 Cals are completed partners will then complete 40 Box Jump Overs.

- Hips do not need to open on the box but both feet must touch the box

- Athlete MUST step down for the Box Jump Overs for safety reasons 

- If an athlete jumps down, they will be no repped and must return to the side they were just on to repeat the rep

- Teams will then move to the 30 Front Squats. A Squat Clean is allowed to count as the first Front Squat rep

- Hips must pass below parallel and athletes must stand all the way up. This means hips and knees extended

- Teams will then move to the 20 Shoulder to Overhead

- A Push Press, Push Jerk, or Split Jerk are all allowed for the Shoulder to Overhead. 

- Athletes must lock out arms and extend hips + knees before bringing the BB down to the shoulders. If Split Jerking, feet must meet back under the hips and be locked out before bringing the bar back down 

- Once 20 Shoulder to Overhead reps are completed the judge will record the Tiebreak Time

- Athletes will then move to the 10 Thrusters 

- A Squat Clean Thruster is allowed for the Thrusters. Hips must pass below parallel and the athlete must finish legs extended + arms extended overhead.

- A Thruster Jerk (rebending under the bar while standing + extending it overhead) is NOT allowed. It must be one fluid motion overhead. 

- With time remaining, teams will complete Max Synchro Burpees Over Bar

- Athletes must meet at the bottom and jump over at the same time. 

- If no repped, athletes will have to go back to the previous side of the BB they were on and repeat the rep 

- A team will receive a score of 0 and their tie break time will act as their score.

- There is no minimum work requirement between partners. Work can be split as needed