Boneyard Brawl 2025

Event 4: ENDURANCE — 16:00 AMRAP (26:00-42:00)

At the 26-minute mark, athletes will transition to the final workout.

A 16 minute AMRAP of:

10 pull-ups/ 10 ring rows
20 dumbbell snatches (50/35)(40/25)
30-foot single-arm overhead walking lunge (50/35)(40/25)

And, max meters on the rower

Workout flow:
While one partner completes a full round of 10–20–30, the other partner will accumulate as many meters on the rower as possible.

Partners do not switch until the working athlete completes their entire round.

The athlete on the rower must be rowing before their partner begins their round of 10–20–30.

Movement standards:

Pull-ups: Any variation is allowed, as long as the athlete reaches full extension at the bottom and the chin passes the plane of the bar at the top.

Ring rows: Feet begin under the rings with arms fully extended. A rep is complete when the athlete’s back passes the plane of the rings. Legs must stay fully locked out.

Dumbbell snatch: Both heads of the dumbbell must touch the ground, and the rep finishes locked out overhead with control.

Overhead walking lunge: Athletes complete 30 feet per round, switching arms and changing directions at the 15’ mark. Athletes must cross the line during a lunge.
The dumbbell must remain locked out overhead throughout the movement.
Each rep begins with the knee touching the floor and ends with hips and knees fully extended.
Step-through lunges are permitted, as long as athletes reach full lockout between reps.

Scoring: Two scores—

Meters completed on the rower
Total rounds and reps of the AMRAP

Event 4: ENDURANCE — 16:00 AMRAP (26:00-42:00)

At the 26-minute mark, athletes will transition to the final workout.

A 16 minute AMRAP of:

10 pull-ups/ 10 ring rows
20 dumbbell snatches (50/35)(40/25)
30-foot single-arm overhead walking lunge (50/35)(40/25)

And, max meters on the rower

Workout flow:
While one partner completes a full round of 10–20–30, the other partner will accumulate as many meters on the rower as possible.

Partners do not switch until the working athlete completes their entire round.

The athlete on the rower must be rowing before their partner begins their round of 10–20–30.

Movement standards:

Pull-ups: Any variation is allowed, as long as the athlete reaches full extension at the bottom and the chin passes the plane of the bar at the top.

Ring rows: Feet begin under the rings with arms fully extended. A rep is complete when the athlete’s back passes the plane of the rings. Legs must stay fully locked out.

Dumbbell snatch: Both heads of the dumbbell must touch the ground, and the rep finishes locked out overhead with control.

Overhead walking lunge: Athletes complete 30 feet per round, switching arms and changing directions at the 15’ mark. Athletes must cross the line during a lunge.
The dumbbell must remain locked out overhead throughout the movement.
Each rep begins with the knee touching the floor and ends with hips and knees fully extended.
Step-through lunges are permitted, as long as athletes reach full lockout between reps.

Scoring: Two scores—

Meters completed on the rower
Total rounds and reps of the AMRAP

Event 1: GRIT — 10:00 AMRAP (From 0:00-10:00)

Max rounds of 80' sled push & sandbag carry

75 cal echo bike for time

At “3-2-1 go,” one partner starts on the Echo Bike while the other begins accumulating rounds of the sled push and sandbag carry. Athletes must alternate between the sled push and sandbag carry.

Switching: Athletes may switch as desired after completing a full revolution of a single implement (down and back)

Bike target: Complete 75 total calories. Once the 75 calories are finished, the workout becomes one partner works, one partner rests.

Movements:

80-foot sled push
(RX) 225/180 — 3x45s / 2x45s
(Scaled) 185/140 — 25 + 25 + 45 / 2x25s

80-foot sandbag carry
(RX) 150/100
(Scaled) 100/75

Movement standard: On both the push and the carry, the athlete and the implement must fully pass the 40-foot line before turning. Change directions every 40 feet.

Scoring: Two scores—

Time to 75 calories, and
Total reps completed of the push/carry, where each 40-foot length = 1 rep.

Note: Teams are responsible for changing their own sled weights during the event.

Event 1: GRIT — 10:00 AMRAP (From 0:00-10:00)

At “3-2-1 go,” one partner starts on the Echo Bike while the other begins accumulating rounds of the sled push and sandbag carry.

Switching: Athletes may switch as desired after completing a full revolution of a single implement (down and back)

Bike target: Complete 75 total calories. Once the 75 calories are finished, the workout becomes one partner works, one partner rests.

Movements:

80-foot sled push
(RX) 225/180 — 3x45s / 2x45s
(Scaled) 185/140 — 25 + 25 + 45 / 2x25s

80-foot sandbag carry
(RX) 150/100
(Scaled) 100/75

Movement standard: On both the push and the carry, the athlete and the implement must fully pass the 40-foot line before turning. Change directions every 40 feet.

Scoring: Two scores—

Time to 75 calories, and
Total reps completed of the push/carry, where each 40-foot length = 1 rep.

Note: Teams are responsible for changing their own sled weights during the event.

Event 3: SPEED — 6:00 Time Cap (20:00-26:00)

At the 20-minute mark, athletes will transition to the rig.

Teams have six minutes to complete:

20 synchro thrusters
20 synchro toes-to-bar
(or synchro hanging knee raises for scaled)
Weights:

RX: 115/85
Scaled: 95/65

Standards:

Synchro Thrusters: both athletes must reach the bottom of the squat and full lockout overhead at the same time.
Full lockout means hips, knees, and elbows fully extended with the barbell stacked over the shoulders.

Synchro Toes to Bar: both athletes must touch both feet to the bar simultaneously.

Synchro Hanging Knee Raise: athletes must reach full extension at the bottom together and break the hip crease with their knees at the top together.

Score: Time to complete all 40 reps, or total reps completed at the time cap.

Event 2: STRENGTH — 10:00 Lift Window (10:00-20:00)
At the 10-minute mark, teams will transition immediately into the Clean and Jerk.

Athletes have 10 minutes to establish a 1-rep max Clean and Jerk.

Rules:

Only one athlete may lift at a time.
Athletes must report their weight before each attempt.
Clips are required on all bars before the lift begins.
Standards:

The clean may be performed as either a power clean or squat clean, but the athlete must show full extension before going overhead.
Any shoulder-to-overhead variation is allowed — push press, push jerk, or split jerk — as long as the athlete finishes with the bar overhead, feet together, and hips, knees, and elbows fully locked out.

Score: Combination of each athletes heaviest successful lifts.