Trainwreck Classic 2025

25 AMRAP

• M1 + F1
  • 5 Rounds of:
    • 40 Calorie Row (split between 2 rowers)
    • 80' Torque Tank Push 
      • Into
• M2 + F2
  • 1 Round:
    • 200 Calorie Row (split between 2 rowers)
    • 400' Torque Tank Push

*non working pair: max calories on skierg

(all athletes on ski when all rounds are complete)

Score: 1 Point for completion of all rounds + skierg calories

Key Points:

• Rowing:
  • Sum of calories needs to add up to 40 each round for M1+F1
    • Example: Male 1 25 calories, Female 1 15 calories
      • 25+15=40
    • Must keep these numbers for all 5 rounds
  • Sum of calories needs to add up to 200 for M2+F2
    • Example: Male 2 110 calories, Female 2 90 calories
      • 110+90=200
  • Teammates can not start torque tank push until both athletes are done with their respective calories

WORKOUT FLOW

• Prior to event starting:
  • M1 + F1 must give their judge the calorie number they will both row each round. That number can not change throughout the rounds
  • M2 + F2 must give their judge their calorie number they will row during their one round.
• At the start of the event:
  • M1 + F1 can begin on their rowers with hands off handles
  • M2 + F2 can begin by the skierg with hands off the handles
• At '3,2,1, GO':
  • M1 + F1 will start rowing their respective calories on each of their machines while M2 + F2 will start accumulating calories on the skierg, trading off and on however they see fit, only one person can be on the skierg at a time. M2 + F2 will continue to accumulate calories on the skierg until M1 + F1 are done with their '5 Rounds'. Once M1 + F1 are complete with their respective calories on their rowers, they will advance to the torque tank where they will push the tank 4 lengths of 20', splitting the push however they see fit, with only one person working at a time until all 80' is completed. M1 + F1 will complete this process for 5 total rounds. Once M1 + F1 are complete with their 5 rounds, M2 + F2 will go to the rowers and start on their 1 round while M1 + F1 can move to the skierg and continue to accumulate calories on the skierg. Once M2 + F2 are complete with their respective calories on their rowers, they will advance to the torque tank where they will push the tank 20 lengths of 20', splitting the push however they see fit, with only one person working at a time until all 400' is completed. Once M2 + F2 are complete with their one round, they can move to the skierg where all teammates can then trade on and off however they see fit until the 25:00 mark.   

8 EMOM

In MM and FF Pairs

(Split However)

Odd Minutes: 300/275m bikeerg

Even Minutes: 10 Cleans

* max toes to bar/hip in remaining time of minute

• Advanced: 145/95#, toes to bar
• Masters 35+: 115/75#, toes to bar
• Novice: 95/65#, toes to hip

Key Points:

• no minimum work requirement for any athlete
• Only one athlete working at a time for the duration of the event

Event 2A directly to follow

WORKOUT FLOW

• Male teammates will have their own lane, female teammates will have their own lane. Male teammates will complete the 8 EMOM between the two teammates and female teammates will complete the 8 EMOM between the two teammates. 
• Team member can begin on bike prior to start of event.
• At '3,2,1, GO' teammates will accumulate their respective meters on the bikeerg, splitting the work however they see fit, once the respective meters are complete, teammates will accumulate max 'toes to bar/toes to hip' until the start of the next minute with only one teammate accumulating reps at a time. At the start of the next minute, teammates will accumulate 10 cleans at their respective weight, splitting the work however they see fit, once the 10 cleans are complete, teammates will accumulate max 'toes to bar/toes to hip' until the start of the next minute with only one teammate accumulating reps at a time. This process will repeat for a duration of 8 minutes with the buy in of meters on the odd minutes and the buy in of cleans on the even minutes. 
• Scoring:
  • The total number of 'toes to bar/toes to hip' between your male teammates + the total number of 'toes to bar/toes to hip' between your female teammates = score
• Movement Standards:
  • Clean:
    • Each rep starts from the ground
    • Each rep ends with the barbell in the front rack position with elbows in front of the bar with knees and hips extended
    • Barbell moves in one smooth motion from start to end of each rep.
    • Can be power, squat or split clean.
  • Toes to bar:
    • Each rep starts with feet passing behind vertical rig post and ends with both feet touching bar at the same time
  • Toes to hip:
    • Each rep starts with feet passing behind vertical rig post and ends with top of both feet passing above athletes hip crease at the same time

1RM Clean

MM and FF pairs

*This is directly after the completion of Event 2

Event 2: 0-8:00

Event 2A: 8-16:00

Key Points:

• Unlimited attempts

Males share a barbell and females share a barbell

For Time (13:00 Time Cap)

• ADVANCED
  • Athlete1:
    • 10 Burpee Box Get Overs 30"
    • 400' Shuttle Runs (1 length = 20', so 20 lengths)
    • 10 Burpee Box Get Overs
      
      • Into
  • Athlete 2:
    • 10 Burpee Box Get Overs
    • 100 Double Unders
    • 10 Burpee Box Get Overs
      • Into
  • Athlete 3:
    • 10 Burpee Box Get Overs
    • 40' Handstand Walk (4' Unbroken Sections)
    • 10 Burpee Box Get Overs
      • Into
  • Athlete 4:
    • 10 Burpee Box Get Overs
    • 10 Bar Muscle Ups
    • 10 Burpee Box Get Overs

MASTERS 35+

• Athlete1:
  • 10 Burpee Box Get Overs 30"
  • 400' Shuttle Runs (1 length = 20', so 20 lengths)
  • 10 Burpee Box Get Overs
    
    • Into 
• Athlete 2:
  • 10 Burpee Box Get Overs
  • 50 Double Unders
  • 10 Burpee Box Get Overs
    • Into 
• Athlete 3:
  • 10 Burpee Box Get Overs
  • 4 Wall Walks 
  • 10 Burpee Box Get Overs
    • Into
• Athlete 4:
  • 10 Burpee Box Get Overs
  • 5 Bar Muscle Ups
  • 10 Burpee Box Get Overs

NOVICE

• Athlete1:
  • 10 Burpee Box Get Overs 30"
  • 400' Shuttle Runs (1 length = 20', so 20 lengths)
  • 10 Burpee Box Get Overs
    
    • Into
• Athlete 2:
  • 10 Burpee Box Get Overs
  • 100 Single Unders
  • 10 Burpee Box Get Overs
    • Into
• Athlete 3:
  • 10 Burpee Box Get Overs
  • 4 Wall Walks
  • 10 Burpee Box Get Overs
    • Into
• Athlete 4:
  • 10 Burpee Box Get Overs
  • 10 Pull Ups
  • 10 Burpee Box Get Overs

Movement Standards:

• Burpee Box Get Over:
  • Lateral
  • Each rep starts with chest and thighs touching the ground
  • Only hands, feet and knees can touch top of box with majority of your body going over the box
  • Each rep ends when both feet touch the ground when you 'get over' the box
• Shuttle run:
  • 3 points of contact, two feet and a one hand, touch ground at the end of each 20' length (no touch required at start or end of shuttle run)
• Double Under:
  • Rope passes under feet two times in one jump
• Single Under
  • Rope passes under feet once in one jump
• Handstand Walk:
  • Both hands start behind start line
  • If both hands do not touch past a 4' line, athlete will move back to the last section they completed
• Wall Walk:
  • Each rep starts and ends with hands on start line with chest and thighs on ground
  • Both feet must be on wall in order to move hands
  • Both hands must be in contact with the 10" tape line at the same time in order to go back to the start line
  • 55" start line with 10" line by wall
    • For males and females
• Bar Muscle Up
  • Each rep starts with arms fully extended with feet passing behind vertical rig post
  • Athlete must pass through a dip and rep is finished with athletes arms fully extended on top of rig in a controlled locked out position
    • Feet must stay below the rig 
• Pull Up
  • Each rep starts with arms fully extended with feet passing behind vertical rig post and ends with athletes chin clearly above the bar

WORKOUT FLOW

• Prior to event:
  • Teammates must tell their judge which part of the workout they will be doing. No teammate can do more than one.
• At Start of event:
  • All teammates will begin at the end of their lane, under the rig. 
• At the completion of their final burpee box get over, the working athlete must run back to the starting end of lane and tag the next teammate. Once tagged, the next teammate can go down the lane to begin their portion of the workout. Time ends when the final teammate completes their final burpee box get over (no tag is needed at the end of the event)

ADVANCED:

4 Rounds:

10 Synchro Single Arm Hang Dumbbell Snatch (50/35#)

10 Synchro Single Arm Dumbbell Thrusters

*40' Double Dumbbell Lunge

*Only one athlete lunges per round

*Round 1: Athlete 1, Farmer Carry

*Round 2: Athlete 2, Front Rack

*Round 3: Athlete 3, Mixed Position (one DB front rack, one DB overhead)

*Round 4: Athlete 4, Overhead

MASTERS 35+:

4 Rounds:

10 Synchro Single Arm Hang Dumbbell Snatch (40/25#)

10 Synchro Single Arm Dumbbell Thrusters

*40' Double Dumbbell Lunge

*Only one athlete lunges per round

*Round 1: Athlete 1, Farmer Carry

*Round 2: Athlete 2, Front Rack

*Round 3: Athlete 3, Mixed Position (one DB front rack, one DB overhead)

*Round 4: Athlete 4, Overhead

NOVICE:

4 Rounds:

10 Synchro Single Arm Hang Dumbbell Snatch (35/20#)

10 Synchro Single Arm Dumbbell Thrusters

*40' Double Dumbbell Lunge

*Only one athlete lunges per round

*Round 1: Athlete 1, Farmer Carry

*Round 2: Athlete 2, Farmer Carry

*Round 3: Athlete 3, Front Rack

*Round 4: Athlete 4, Front Rack

Key Points:

- All four teammates will be synchro for the synchro movements

- Only one athlete will lunge each round

WORKOUT FLOW

• Prior to event:
  • Teams will let their judge know which athlete is lunging each round. An athlete can only lunge one round.
• At start of event:
  • All athletes will begin by their dummbells standing tall
• At '3,2,1, GO'
  • Teams will complete 10 synchro single arm hang dumbbell snatch, followed by 10 synchro single arm dumbbell thrusters, followed by athlete 1 completing their respective 40' lunge while the other 3 teammates rest. Once athlete 1 has completed their 40' lunge, teams will complete 10 synchro single arm hang dumbbell snatch, followed by 10 synchro single arm dumbbell thrusters, followed by athlete 2 completing their respective 40' lunge while the other 3 teammates rest. Once athlete 2 has completed their 40' lunge, teams will complete 10 synchro single arm hang dumbbell snatch, followed by 10 synchro single arm dumbbell thrusters, followed by athlete 3 completing their 40' lunge while the other 3 teammates rest. Once athlete 3 has completed their 40' lunge, teams will complete 10 synchro single arm hang dumbbell snatch, followed by 10 synchro single arm dumbbell thrusters, followed by athlete 4 completing their 40' lunge while the other 3 teammates rest. Once athlete 4 has completed their 40' lunge, the workout is over.
• Movement Standards
  • Dumbbells do not need to be in same hand for each teammate
    • Switch hands whenever
  • Single Arm Hang Dumbbell Snatch
    • First rep does not need to be from hang position
    • Each following rep, arm with dumbbell must be fully extended with dumbbell passing below the hip and finishing with the dumbbell overhead in line with body with knees, hips and arm fully extended
    • Only one hand on dumbbell
  • Single Arm Hang Dumbbell Thruster
    • Hips drop below knees at bottom of squat
    • Rep ends with dumbbell overhead in line with body with knees, hips and arm fully extended
    • Only one hand on dumbbell
  • Synchro:
    • Single Arm Hang Dumbbell Snatch
      • At the top of each rep with dumbbell overhead in line with body
    • Single Arm Dumbbell Thruster
      • At bottom of squat and top of each rep with dumbbell overhead in line with body
  • Double Dumbbell Farmer Carry Lunge
    • Dumbbell in each hand in farmer carry position
    • Can not put dumbbell on knee to aid lunge
  • Double Dumbbell Front Rack Lunge
    • Dumbbell in each hand in front rack postion
    • One head of each dumbbell must be in contact with shoulder, with hands on the handles
  • Double Dumbbell Mixed Grip Lunge
    • One dumbbell in front rack position, one dumbbell overhead
  • Double Dumbbell Overhead Lunge
    • Both Dumbbells Overhead
• For All Lunge Movements:
  • Athletes start behind starting line and must clealy pass end line 
  • Knee must touch ground at bottom of lunge
  • Stand tall with hips and knees extended at top of lunge