Sink Or Swim 2025

For Time - 10 Minute Cap

RX

15 Double Dumbbell Box Step Overs (50/35) (20")

27 Toes To Bar

21 Double Dumbbell Squats (50/35)

21 Chest To Bar Pull Ups

27 Double Dumbbell Thrusters (50/35)

15 Bar Muscle Ups

Intermediate/Masters

15 Double Dumbbell Box Step Overs (35/25) (20")

27 Toes To Bar

21 Double Dumbbell Squats (35/25)

21 Chin Over Bar Pull Ups

27 Double Dumbbell Thrusters (35/25)

15 Chest To Bar Pull Ups

Scaled

15 Double Dumbbell Box Step Overs (25/15) (20")

27 Toes Over Hips

21 Double Dumbbell Squats (25/15)

21 Feet On Line Ring Rows

27 Double Dumbbell Thrusters (25/15)

15 Feet Past Line Ring Rows

Movement Standards:

Double Dumbbell Box Step Overs: Athletes will start on the floor to the side of the box.  With dumbbells in hand, athletes will then step both feet on to the top of the box.  Athletes will then step off the opposite side of the box.  The rep is counted when both feet are on the floor on the opposite side of the box.  Athletes can hold the dumbbells in any fashion but must keep a full hand on the dumbbell handle.  Athletes do not have to stand up on top of the box.

Toes To Bar: Athletes begin by hanging from the pull up bar with arms extended.  The heels must be brought back behind the bar.  Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the bar between the hands at the same time.  Any part of the fee may make contact with the bar.

Double Dumbbell Squats: The rep begins from the top, with knees and hips extended and dumbbells on the shoulder.  The dumbbells must be held on the shoulders.  There is no requirement to maintain a grip on the dumbbell the entire time. At the bottom of the squat, the hip crease must pass below the knees.  At the top, the hips and knees must be fully extended.

Chin Over Bar Pull Up: The athlete must start each rep with arms fully extended and feet off the ground.  Strict, kipping, and butterfly styles of pull up are permitted.  The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

Chest To Bar Pull Up: The rep begins with athletes hanging from the bar with arms fully extended and feet off the ground.  At the top, the chest must clearly come into contact with the bar below the collarbone.  Overhand, underhand, or mixed grips are all permitted.  Strict, kipping, or butterfly are all permitted.

Double Dumbbell Thruster: Dumbbells are held in the front rack position during the squat.  Dumbbells move from the bottom of a front squat to full lockout overhead.  A full squat clean into the thruster is allowed when the dumbbells are taken from the floor.  The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended; and both dumbbells are directly over or slightly behind the middle of the body.  Continue pressing the weight up until lockout, Re-dipping during the press will result in a “no rep”.

Bar Muscle Up:  The rep begins with the athlete hanging from the bar with arms fully extended and feet off the ground. Kipping the muscle up is acceptable, but pullovers, rolls to support, or glide kips are not permitted.  The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar.

Toes Over Hips: Athletes begin by hanging from the pull up bar with arms extended.  The heels must be brought back behind the bar.  Overhand, underhand, or mixed grips are all permitted. The rep is credited when any portion of both feet rise above the level of the hips.  Both legs must move in unison.

Feet On Line Ring Rows: The rep will start with any part of both feet clearly on the tape line on the floor and arms fully extended with one ring in each hand.Athletes will pull their body upward until both hands have made contact with the athlete’s chest at the same time.  Athletes' feet must remain stationary throughout the duration of the rep.  Athletes' knees may be bent but must remain behind the foot.

Feet Past Line Ring Rows:The rep will start with both feet clearly in front of the tape line on the floor and arms fully extended with one ring in each hand. Athletes will pull their body upward until both hands have made contact with the athlete’s chest at the same time.  Athletes' feet must remain stationary throughout the duration of the rep.  Athletes' knees may be bent but must remain behind the foot.

5 Rounds For Time - 13 Minute Cap

RX

50 Double Unders

200m Run

4 Shoulder To Overhead (115/85)

*S2OH Reps Start at 4 And Increase by 4 Each Round. 4-8-12-16-20

Intermediate/Masters

30 Double Unders

200m Run

4 Shoulder To Overhead (95/65)

*S2OH Reps Start at 4 And Increase by 4 Each Round. 4-8-12-16-20

Scaled

50 Single Unders

200m Run

4 Shoulder To Overhead (75/55)

*S2OH Reps Start at 4 And Increase by 4 Each Round. 4-8-12-16-20

Movement Standards:

Double Unders: The rope passes under the feet twice during a single jump. The rope must spin forward.

Single Unders: The rope passes under the feet once for each jump. The rope must spin forward.

Run: Athletes will follow the marked track in its entirety.  The rep will be counted when the athlete completely crosses the designated line.  Athletes that attempt to shorten the distance or not follow designated path will be forced to return to where they left the track to continue on the accepted path.

Shoulder To Overhead: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finished directly over the body with the feet in line.

Event 3/3A Will Be A Two Score Event With A 7 Minute Running Clock.

Event 3 Is For Time.

RX

32/28 Calorie Row

16 Sandbag Over The Wall (150/100) (40" Wall)

18/14 Calorie ECHO Bike

Intermediate/Masters

32/28 Calorie Row

16 Sandbag Over The Wall (100/70) (40" Wall)

18/14 Calorie ECHO Bike

Scaled

32/28 Calorie Row

16 Sandbag Over The Wall (70/50) (40" Wall)

18/14 Calorie ECHO Bike

Event 3A begins immediately after the athlete finishes Event 3.

AMRAP in time remaining of 7 Minute Cap.

Sandbag Bearhug Carry (25'= 1 Rep)

Movement Standards:

Row - Atheltes will start the workout already seated in the rower.  Athletes must remain seated on the rower until the required number of calories is displayed on the monitor.

Sandbag Over Wall - Athlete will lift the sandbag and place it over the 40" tall wall so that it lands on the ground on the opposite side of the wall.  Athlete will then traverse over the wall to the awaiting sandbag.  Any type of wall traverse is acceptable as long as the athletes body goes over top the wall.  Athlete's body going around the side, underneath, or through the wall will be a no rep and have to be repeated correctly before moving on.  The rep is counted when the sandbag touched the ground on the opposite side of the wall. 

ECHO Bike - Athlete will remain seated on the bike until the required number of calories is displayed on the monitor.

Sandbag Bear Hug Carry - Athlete will hold the sandbag in front of their body with arms wrapped around the circumference of the bag.  Athletes will then walk back and forth in 25' incriments to accumulate reps.  A rep is accumulated when both athlete's feet cross the line while holding the sandbag.  Carrying the sandbag on the shoulder or back is prohibited along with holding your arms underneath the sandbag.  25' sections to not have to be unbrioken but the sandbag cannot make forward progress unless being held in the bear hug carry.

Event 3A

In the time remaining in the 7 minute cap, athletes will bearhug carry their sandbag for maximum distance.  25' Carry = 1 Repitition. 

Sandbag Weight By Division:

RX - 150/100

Intermediate/Masters - 100/70

Scaled - 70/50

The floater event is for load. Athletes will have 4 minutes to establish a three rep max deadlift.  Athlete must complete three sequential deadlifts for the score to count.  Reps do not have to be touch and go. An unsuccessful lift will result in the ahtlete having to start over and perform three successful lifts. Athletes will be in charge of changing their own weights.  Athletes may increase or decrease weight within their four minute window. Double overhand grip is the only acceptable grip on the barbell.  All athletes will be using an axle bar that weighs 25lbs.