Jingle and Mingle 2025

Part B "Deck The Bars"

30 Seconds of Max Work

Athletes will select one barbell weight of their choice from the 6 barbells from Part 1. Within 30 seconds, complete as many thrusters as possible.

Score = total weight moved = (barbell weight × number of thrusters completed).

Divisions & Weights:

Intermediate Male: 115 / 135 / 145 / 155 / 165 / 185

Intermediate Female: 75 / 95 / 115 / 125 / 145 / 165

Novice Male: 65 / 85 / 105 / 125 / 135 / 155

Novice Female: 35 / 45 / 55 / 65 / 75 / 85

Masters Male: 95 / 115 / 125 / 135 / 145 / 165

Masters Female: 55 / 65 / 75 / 95 / 105 / 125

Rules & Standards:

Athletes must declare their chosen barbell weight to their judge prior to the start of Part B.
Once declared, no weight changes are permitted.
The barbell must begin on the floor.

Movements

The workout begins with one partner standing tall behind the start line. At the call of “3-2-1..go”, the athlete may start working through their 3-2-1-1-1-1 thrusters at ascending weights. The time will be taken when athletes step over their last barbell and touch the finish marker at the end of the lane. Athlete must have the bar off the ground before the end of the 90 seconds. As long as the bar has left the ground, the rep can be completed after the time clock. 

The 'successful lift” is determined by completing all reps to full extension at that weight.

Once the 90 seconds has finished the athletes will then go directly into their max reps of thrusters. Athletes are allowed to chose any of the barbells that they completed for the ladder. Athletes will have 30 seconds to complete as many reps as they can within that time frame. 

Thruster:

Each set of thrusters begins with the barbell on the ground. The crease of the athlete's hip must clearly pass below the top of the athlete's knees in the bottom position. A full squat clean into the thruster is allowed for the first rep. The rep is credited the barbell is locked out overhead at the same time with the hips, knees, and arms fully extended, and the bar is directly over the middle of the body. A front squat followed by a jerk or push press is not allowed. The barbells must be lowered to the hips under control before being dropped. Failure to do so will result in a no rep. The bar must remain in their designated space throughout the event.

FOR TIME
4 Rounds
AMRAP 2:00 ON / 0:30 OFF

Each round starts with:
12 Synchro Burpees Over Barbell

Then, in the remaining time, partners complete as many Power Snatches as possible, one partner working at a time.

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Both partners will start standing on either side of one barbell. On the call of 3-2-1-GO, both partner will start their synchro burpees over bar. Once the 12 reps are finished, partners move to max power snatches in the remaining time. 

Snatch Work:

One partner works at a time on the snatches. Partners may switch as needed. The bar must change to the next prescribed weight every 15 completed snatch reps by each individual. Meaning if Partner A compeltes 15 reps, but Partner B has only done 5, only Partner A will increase the weight on their bar. Partner B will increase thier weight once they have completed 15 reps. The rep count carries across rounds (i.e., you continue where you left off). If the clock ends before the rep is complete, the re can be counted as long as the barbell was off the ground before the clock ends. 

Judge is not permitted to change the weight on the barbell. Only the athletes, but onyl the athltes can change the weight on theirs or their partners, wall balls. 

Female DIVISION WEIGHTS (in pounds):

Novice: 35 / 45 / 55/ 65
Intermediate: 75 / 85 / 95 / 105
Masters: 55 / 65 / 75 / 85

Male DIVISION WEIGHTS (in pounds):

Novice: 55 / 75 / 85 / 95
Intermediate: 95 / 115 / 125 / 135
Masters : 75 / 85 / 95 / 105 

Division Standards.

Lateral Burpees Over Bar:

The lateral burpees over the bar begin with one athlete on either side. Synchro is when both athletes are lying chest down during the burpee. The jump does not have to be synchro. Novice can step or jump but open must jump. Two foot jump is NOT required if the athletes are jumping. 

Power Snatch 

The barbell begins on the ground and must be lifted overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep.  Touch-and-go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes must show control overhead before dropping.

Part 1 –  “Sleigh Bells Ladder”

Description:
In 90 seconds, athletes will complete a thruster ladder of 6 thrusters, increasing in weight each round. 

The ladder is:

Barbell 1 → 3 reps
Barbell 2 → 2 reps
Barbells 3–6 → 1 rep each

You must complete all 9 thrusters, ascending, within the 90-second time cap. Your score is the time at which you complete the 9th thruster (or maximum weight reached if not all done).

Divisions & Weights:

Intermediate Male: 115 / 135 / 145 / 155 / 165 / 185
Intermediate Female: 75 / 95 / 115 / 125 / 145 / 165

Novice Male: 65 / 85 / 105 / 125 / 135 / 155
Novice Female: 35 / 45 / 55 / 65 / 75 / 85

Masters Male: 95 / 115 / 125 / 135 / 145 / 165
Masters Female: 55 / 65 / 75 / 95 / 105 / 125

Scoring:

For athletes who complete all 9, score = time at which the 9th thruster is completed. If unable to finish all 9, you will be given a score for reps completed. 

Movement Standards:

Thruster
The thruster begins with the barbell on the ground. Hold the barbell in the front rack position during the squat. Barbell moves from the bottom of the front squat to full lockout overhead.  A full squat clean into the thruster is allowed. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited with the barbell is locked out overhead with the hips, knees and arms fully extended. Re-dipping during the press (ie. performing a jerk) will result in a “no-rep”. 

Part A – Sleigh Bells Ladder
The clock is set for 90 seconds.
Athletes will battle through a thruster ladder:

3 reps at Bar 1
2 reps at Bar 2
• • Then singles on Bars 3–6

At the 90 second time cap, athtles will move directly into part B. (Deck The Bars)

Part B "Deck The Bars"

30 Seconds of Max Work

Athletes will select one barbell weight of their choice from the 6 barbells from Part 1. Within 30 seconds, complete as many thrusters as possible.

wsdsScore = total weight moved = (barbell weight × number of thrusters completed).

Divisions & Weights:

Intermediate Male: 115 / 135 / 145 / 155 / 165 / 185

Intermediate Female: 75 / 95 / 115 / 125 / 145 / 165

Novice Male: 65 / 85 / 105 / 125 / 135 / 155

Novice Female: 35 / 45 / 55 / 65 / 75 / 85

Masters Male: 95 / 115 / 125 / 135 / 145 / 165

Masters Female: 55 / 65 / 75 / 95 / 105 / 125

Rules & Standards:

Athletes must declare their chosen barbell weight to their judge prior to the start of Part B.
Once declared, no weight changes are permitted.
The barbell must begin on the floor.

Movements

The workout begins with one partner standing tall behind their chosen barbell. Athletes are able to chose any of the pre-set barbells from Part A.  At the call of “3-2-1..go”, the athlete may start working through their thrusters. Athlete must be in motion before the end of the 90 seconds. As long as the bar in motion, the rep can be completed after the time clock. 

The 'successful lift” is determined by completing all reps to full extension at that weight.

Thruster:

Each set of thrusters begins with the barbell on the ground. The crease of the athlete's hip must clearly pass below the top of the athlete's knees in the bottom position. A full squat clean into the thruster is allowed for the first rep. The rep is credited the barbell is locked out overhead at the same time with the hips, knees, and arms fully extended, and the bar is directly over the middle of the body. A front squat followed by a jerk or push press is not allowed. The barbells must be lowered to the hips under control before being dropped. Failure to do so will result in a no rep. The bar must remain in their designated space throughout the event.

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AMRAP 6:00

4 Sandbag Log Burpee Ground-to-Overheads

8 Handstand Push-Ups

1:00 Rest

AMRAP 6:00

6 Sandbag Log Back Rack Reverse Lunges (3 per leg, alternating)

8 Toes-to-Bar

Partners complete one full round before switching. Continue alternating full rounds until time expires.

At 3,2,1 Go athlete 1 will start their Sandbag log burpee ground to overhead. The athlete will compelte all 4 reps before moving to the wall for their handstand pushup reps. For novice divisions, the athelete will move to comeplte their handrelease push-up reps. Once the last HSPU or HRPU rep is completed Athlete 2 will start their round, starting with the Sandbag log burpee ground to overhead. Athtles will have 6 minutes to comeplete as many rounds as possible. Athletes have to switch partner every round. 

At the 6 minute mark athletes will stop for a 1 minute rest. 

At the end of the rest an additional 6 minute AMRAP will commence. Either athlete can start this AMRAP. Athlete will start with 6 reverse lunges before moving on to the Toes to Bar. For novice athtletes this will be knees to chest and for masters this will be toes above hips. Once all 6 reps are comepleted and the athtlete has come off teh pull-up bar, athlete 2 can start their lunges. Athletes will alternate working through full rounds within this 6 minutes. 

Movements:

Intermediate: Handstand Push-Ups and Toes To Bar

Novice + Masters Novice: Hand Release Push-Ups + Knees to Chest

Masters Intermediate: Toes Above Hips (option for 2:1 Hand Release Push-Ups)

** Masters athletes have the option for a 2:1 handrelease push-up to handstand push-up ration

Sandbags 

44lbs :

Male/ Female Intermediate 

Male/Male Intermediate 

Male/ Female Masters 

Male/Male Masters

33lbs:

Male/ Female Novice

Female / Female Intermediate

Female / Female Novice

Female / Female Masters 

Standards:

Toes To Bar

Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. The rep is credited when both feet come in contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Toes Above Parallel 

In the hanging toe-raise above parallel, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the toes clearly above the height of the hips.

Sandbag Burpee Ground To Overhead 

Athlete will perform a burpee with chest and thighs making contacting with the ground behind the sandbag. Hands can touch the sandbag during the burpee but chest must come in contact with the floor. Athlete will then engage the sandbag long from the ground to a full locked out overhead position, in one or multiple motions. Athlete can get the sandbag overhead how they chose, but arms, hips and knees must be fully locked out, and arms in line or slightly behind the head in order for the rep to be counted. Sandbag must be controled back to the shoulers before coming to the ground for the next rep. 

Lunge

Each lunge begins with the Sandbags behind the head, resting on the shoulders, the feet together, and the athlete standing tall. The athlete will step back with their first leg, trailing knee must make contact with the ground at the bottom of each lunge. The sandbag must remain at the shoulders, and the hands must remain around touching the sandbag handles for the duration of the rep. Releasing the grip on the handle and letting the sandbag rest solely on the shoulder is not allowed. The rep ends with the sandbag still at the shoulders and the athlete standing tall with the hips and knees fully extended. The athlete must alternate which foot leads for each rep. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep or not keeping the sandbag at the shoulders for the entire rep, the athlete must restart and the rep will not be given.

Handstand Push Up

Athletes begin with arms locked out, heels in contact with the wall, hips open, and body in line with the arms. Only the heels may touch the wall at the start and finish of each rep. At the bottom, the head must make contact with the floor. The rep is credited upon return to the starting position. Kipping is allowed.  

Hand-release Push-Ups:

Elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No sagging or pushing from the knee.s The chest must make contact with the floor and hand must lift completely off the ground. Rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight arm plank position. 

AMRAP 12:00

5 Synchro Chin Over Bar Pull-Ups/Ring Rows 

10 Ping Pong Wall Balls 

15 Alt Hang DB Snatch (split reps as desired)

20 Cal row (split reps as desired)

10 Synchro Chin Over Bar Pull-Ups/Ring Rows 

20 Ping Pong Wall Balls 

25 Alt Hang DB Snatch (split reps as desired)

30 Cal Row (split reps as desired)

20 Synchro Chin Over Bar Pull-Ups/Ring Rows 

40 Ping Pong Wallballs 

50 Alt Hang DB Snatch (split reps as desired)

Max Cal Row in time remaining (split reps as desired)

Intermediate:

DB M/F: 50/35

WallBalls: MM 20 - MF 14 - FF14

This score is for the Max Calorie Row

AMRAP 12:00

5 Synchro Chin Over Bar Pull-Ups/Ring Rows 

10 Ping Pong Wall Balls 

15 Alt Hang DB Snatch (split reps as desired)

20 Cal row (split reps as desired)

10 Synchro Chin Over Bar Pull-Ups/Ring Rows 

20 Ping Pong Wall Balls 

25 Alt Hang DB Snatch (split reps as desired)

30 Cal Row (split reps as desired)

20 Synchro Chin Over Bar Pull-Ups/Ring Rows 

40 Ping Pong Wallballs 

50 Alt Hang DB Snatch (split reps as desired)

Max Cal Row in time remaining (split reps as desired)

Intermediate:

DB M/F: 50/35

WallBalls:

Weifht: MM 20 - MF 14 - FF14

Target Height: MM 10FT - MF 9FT - FF 9 FT

Masters:

DB: 40/25

**2:1 Ring Rows to Pull-ups

WallBalls: MM 14 - MF 10 - FF10

Target Height: MM 10FT - MF 9FT - FF 9 FT

Novice:

DB: 35/20

Ring Rows

WallBalls: MM 14 - MF 10 - FF10

Target Height: MM 10FT - MF 9FT - FF 9 FT

WORKOUT FLOW

At the call of "3-2-1 GO!" athletes will move from their starting position behind the rig and move to the pull-up bar. Athletes will complete their synchro pull-ups or ring rows with both athletes being synchro at the top of the movement. Both partners will then move to their wallballs, and complete the ping-pong wallballs together. Then one athlete will start on the alternating DB snatches; changing out athletes as desired but only one athlete working at a time. Then moving to the rower to complete the calorie row. Row calories can be completed in full by one athlete if desired. Teams will then go back to the pull-up bars or ring rows for their nest ascending set of reps. Once the 50 Alternating DB snatches are completed one team member will start their Max calorie row in the time remaining of the 12 minutes. You can change out members completing the row as you desire. Please keep in mind that for the DB snatches and the Row that only one athlete can be working at once. 

Your score is the time to complete the AMRAP and an additional score for amount of calories collected on the rower. 

Movement Standards

PING PONG WALLBALLS:

This movement is complete with both athletes chipping away at the reps together. Both athletes will stand facing the wall ball target, standing next to each other with an appropriate distance between them. Athlete A will execute a wall ball hitting the target, hip crease must pass knees in the squat, and then will throw the ball, on and angle at the target. When it rebounds then Athlete B will catch and execute the next wall ball. That sequence counts as two reps (one by each athlete). The ball is caught and the athlete immediately descends into the next squat in a fluid motion. The ball can be caught first and then the athlete squats; it does not have to be one continuous motion, but it must be an immediate transition between partners. 

The first repetition of each set must begin with the ball in hand standing at full extension before descending into the first squat.  For subsequent reps, if the ball is dropped, it must come to a complete stop on the ground before being picked up again; it cannot be caught on the bounce. Athletes must catch the ball before bringing it to the ground in a controlled manner. If either athlete lets the ball drop from the target it will be deemed as a no rep. 

RING ROW:

At the start of each rep, arms must be fully extended with heels on the far side of the tape line. With knees straight or bent, elbows will row back until the rings touch the side of the chest and arms move close to the body. Rep is credited when rings or thumbs make contact with the side of the body for each athlete at the same time. If one athlete gets there before the other, they may wait for them. 

PULL-UPS:

The movement starts with both of the athletes hanging from the rig, with elbows fully extended and both feet behind the vertical plane of the pull-up rig. The athletes will move their body up until the chin is clearly above the pull-up bar.

This may be done strict, kipping or butterfly as long as all standards are met and no other parts of the body than the hands touch the rig. Pronated, supinated and mixed grip are allowed. The athletes need to be with the chin above the bar at the same time

DB SNATCH

The dumbbell begins with the DB on the ground. The dumbbell will move from the ground to overhead in one smooth motion. We must see control in the DB to count the rep. sThe dumbbell may not be dropped from overhead, it must be brought down to the hips with control The dumbbell must come to full lockout overhead with the hips, knees and arms fully extended, and the dumbbell directly over the middle of the body. Alternating hands is required. The dumbbell must go from the ground to overhead with one hand only on the dumbbell, the other hand may not touch the DB until it has reached lockout and it cannot touch the body for bracing. Once lockout is achieved you may use the other hand to control the dumbbell back to the hips