Arete Birthday Bash 2025

Workout ONE: 12 Minute AMRAP

SCORE = Total Number Of Reps

RXD
3 Deadlifts at 100/60kg
3 Burpees over bar (lateral)
3 T2B
+3 Reps each round

SCALED
3 Deadlifts at 60/42.5kg
3 Burpee over bar (lateral)
3 Hanging straight leg raises *feet past hip height*
+3 Reps each round

On the 3..2..1..GO one athlete from your team will begin with 3 deadlifts at their division's designated weight, into 3 burpees over bar, into 3 toes to bar (RX) or 3 hanging straight leg raises (SC). Reps will then increase by 3 reps each round for 6/6/6, 9/9/9 ect until the 12 minute time cap.
Athletes can split the reps any way they wish at any stage throughout the workout.

Partners can stand anywhere on the competition floor, but reps that the judge cannot see will not be Counted - for example, if you begin the gymnastics movement before the judge has turned around, those unseen reps will not be counted.

DEADLIFT: Reps must be stood to full extension of knee and hip, with shoulders in alignment
BURPEE: Burpees do not need any form of extension as they are over the bar. Chest and thighs do need to touch the floor for the rep to count. Athletes can jump or step over the bar.
TOES TO BAR: Both feet need to come into contact with the bar at the same time for your rep to count. Feet must then pass behind the rig between reps to meet standards. Reps will not be counted if the athlete does not come into a full arch position between reps.
LEG RAISES: Both feet need to come into line with the hip, while the leg remains straight, for the rep to count. Athletes can kip this movement or complete strict reps.

PART ONE: FOR TIME - 9 MINUTE CAP

50 Pull Ups (SC: Ring Rows)

** Each break = 20 Wall Balls

40 Chest to Bar (SC: Devils Press @ 15/10kg)

** Each break = 15 Wall Balls

30 Bar Muscle Ups (SC: Jumping or Kipping Pull Ups)

** Each break = 10 Wall Balls

PART TWO: 3 MINUTE AMRAP

Max Echo Bike Cals

If you finish part one before the cap, remaining time is rest before part two

SCALED STANDARDS: 

On the 3..2..1..GO one athlete from your team will begin completing the 50 ring row reps, when that athlete takes a break or swaps partners, then the wall ball penalty will apply. Once complete, athletes will then begin completing the 40 devil’s press reps, when that athlete takes a break or swaps partners, then the wall ball penalty will apply. Once complete, athletes will then begin completing the 30 kipping OR jumping pull ups, when that athlete takes a break or swaps partners, then the wall ball penalty will apply. There is NO wall ball penalty in between the transition of ring rows to devils press to pull ups. 

During the ring rows and devils press, if a base cadence pace is broken, then that will count as a break at the discretion of the judge. Speed for reps needs to remain consistent during your set. A small positional reset is allowed during the set, but nothing that shows a clear rest or break. For the jumping pull ups a 5 second drop and reset is permitted between reps to keep all reps safe, any longer than this and this will count as a rest, resulting in the wall ball penalty. For the kipping pull ups, if you drop off of the bar, this results in the wall ball penalty. If you come to a dead hang on the bar between reps, this is limited to no more than 10 seconds, before a wall ball penalty will apply.

For every swap in partners or rest, the wall ball penalty applies. Wall balls can be split however you wish between team members. 

RING ROW: Feet are to be in front of the designated taped area on the floor. Feet cannot be on top of the tape or behind it. Legs need to be straight for the reps to count. Bent legs will result in a no rep. Arms must be at full extension at the bottom of the rep, and the chest or torso must touch the ring at the top of the rep. 

DEVILS PRESS: Chest must touch the floor between the dumbbells, then without letting go of the dumbbells, they are to be moved overhead in any fashion that does not touch the shoulder. Standing at full extension of the hip and the knee will complete the rep.

JUMPING PULL UP: Athletes start underneath a bar that they cannot touch with finger tips when in full overhead extension. The athletes then begin their rep by jumping into a pull up. This pull up can be strict or kipping. The chin then needs to be above the bar for the rep to count. Athletes come off the bar after each rep to ensure they begin the rep with a jump.

KIPPING OR BUTTERFLY PULL UP: Athletes will start with a full extended straight arm and feet off of the ground. The rep counts when the chin is clearly over the bar at the top of the movement.

WALL BALL: Athletes must pass to or below parallel in the squat and then throw the wall ball to the designated height target for their division. 10 feet for males and 9 feet for females.

RX STANDARDS

On the 3..2..1..GO one athlete from your team will begin completing the 50 pull up reps, when that athlete takes a break or swaps partners, then the wall ball penalty will apply. Once complete, athletes will then begin completing the 40 chest to bar reps, when that athlete takes a break or swaps partners, then the wall ball penalty will apply. Once complete, athletes will then begin completing the 30 bar muscle up reps, when that athlete takes a break or swaps partners, then the wall ball penalty will apply. 

At any time that an athlete drops off the bar during their set to either rest or swap partners, the wall ball penalty applies. If athletes rest mid set by entering a dead hang, they cannot stay in that position for more than 10 seconds. It is up to the discretion of the judge to call a wall ball penalty if the athlete rests in the dead hang position for more than 10 seconds, or more than once per set. When transitioning between the movements, penalties will apply if you come off of the bar. For example if you come off the bar at 50 pull ups, then a 20 wall ball penalty applies. If you remain on the bar and enter chest to bar reps, then when you eventually break, the wall ball penalty is reduced to 15. Same goes when entering the bar muscle ups. If you break after the chest to bar, then a 15 wall ball penalty applies. If you remain on the bar and enter into bar muscle ups, then when you eventually break, the wall ball penalty is reduced to 10. 

If you receive a no rep, this doesn't count as a rest, you can remain in contact with the bar and try again for a successful rep. If the no rep does lead into you coming off of the bar, then this will encounter the relevant wall ball penalty. 

For every swap in partners or rest, the wall ball penalty applies. Wall balls can be split however you wish between team members. 

PULL UPS: Athletes will start with a full extended straight arm and feet off of the ground. The rep counts when the chin is clearly over the bar at the top of the movement.

CHEST TO BAR: Athletes will start with a full extended straight arm and feet off of the ground. The rep counts when the chest (below the collarbone) has clearly made contact with the bar. Strict, kipping or butterfly reps will count.

MUSCLE UPS: Athletes will start with a full extended straight arm and feet off of the ground. Athletes will then go through the kip and then pass through the drip portion of the rep into a straight arm lock out at the top. No glide kip or feet above parallel to the bar. 

WALL BALL: Athletes must pass to or below parallel in the squat and then throw the wall ball to the designated height target for their division. 10 feet for males and 9 feet for females.

Workout #2 Part 2 RX/ Scaled

3 min CAP 

Timing 9 to 12 mins

3 min MAX Echo cals

Workout 2 EXPECTATIONS

** the bike can not start before the 9:00 min mark

8 MINUTES

Partner One: 4 Minutes to test a 3 rep Back Squat (from rig)

Partner Two: 4 Minutes to test a 1 rep Clean

** Can be power or squat clean

On the 3..2..1..GO athlete one will begin their 4 minutes to find a heavy 3 rep back squat. You can have as many attempts in this time frame as you wish. Weights can be added or removed as you wish to achieve the lift. Clips must be on the bar at all times for the rep to be successful. If you lift without clips, this is a no rep. As you add and remove weight, please communicate this to the judge to assist in correct calculations. Smallest increments will be 1.25 per side. 

If you require a spot, then 2 designated crowd members (or your team mate + 1 crowd member) can enter the floor to assist. This needs to be clearly communicated to your judge. If you have a spotter, DO NOT drop the bar backwards if you fail, assist the spotters in standing the bar back up and returning it to the rig. If your spotter touches the bar at all during a successful lift, this will deem the lift as a no rep due to their assistance.

If you do not have a spotter and you think you could fail, please communicate this with your judge so they can ensure they have moved out of a dangerous position behind the bar. 

At the 4 minute mark, athletes will strip their bar and place it on the floor for the second athlete to start their 4 minutes to find a heavy 1 rep clean (squat or power). You can have as many attempts in this time frame as you wish. Weights can be added or removed as you wish to achieve the lift. Clips must be on the bar at all times for the rep to be successful. If you lift without clips, this is a no rep. As you add and remove weight, please communicate this to the judge to assist in correct calculations. 

BACK SQUAT: The barbell will start from the rack. Athletes need to hit full squat depth with knee at or below hip crease. Athletes then need to stand tall and show control of the bar after all three reps before reracking to finish. If depth is not hit, this is a no rep. If collars are not worn, this is a no rep. 

CLEAN: The barbell must start on the floor and finish in the front rack in a locked out position with legs straight at the top of the rep. Power or Squat clean is accepted. If collars are not worn, this is a no rep. 

8 MINUTES

Partner One: 4 Minutes to test a 3 rep Back Squat (from rig)

Partner Two: 4 Minutes to test a 1 rep Clean

** Can be power or squat clean

On the 3..2..1..GO athlete one will begin their 4 minutes to find a heavy 3 rep back squat. You can have as many attempts in this time frame as you wish. Weights can be added or removed as you wish to achieve the lift. Clips must be on the bar at all times for the rep to be successful. If you lift without clips, this is a no rep. As you add and remove weight, please communicate this to the judge to assist in correct calculations. Smallest increments will be 1.25 per side. 

If you require a spot, then 2 designated crowd members (or your team mate + 1 crowd member) can enter the floor to assist. This needs to be clearly communicated to your judge. If you have a spotter, DO NOT drop the bar backwards if you fail, assist the spotters in standing the bar back up and returning it to the rig. If your spotter touches the bar at all during a successful lift, this will deem the lift as a no rep due to their assistance.

If you do not have a spotter and you think you could fail, please communicate this with your judge so they can ensure they have moved out of a dangerous position behind the bar. 

At the 4 minute mark, athletes will strip their bar and place it on the floor for the second athlete to start their 4 minutes to find a heavy 1 rep clean (squat or power). You can have as many attempts in this time frame as you wish. Weights can be added or removed as you wish to achieve the lift. Clips must be on the bar at all times for the rep to be successful. If you lift without clips, this is a no rep. As you add and remove weight, please communicate this to the judge to assist in correct calculations. 

BACK SQUAT: The barbell will start from the rack. Athletes need to hit full squat depth with knee at or below hip crease. Athletes then need to stand tall and show control of the bar after all three reps before reracking to finish. If depth is not hit, this is a no rep. If collars are not worn, this is a no rep. 

CLEAN: The barbell must start on the floor and finish in the front rack in a locked out position with legs straight at the top of the rep. Power or Squat clean is accepted. If collars are not worn, this is a no rep. 

RX

90 Second AMRAP

Max distance Hand Stand Walk - Split as you please

1 metre = 1 rep

**Must complete in minimum 1 metre intervals

On the 3..2..1..GO athlete one will have 90 seconds to complete max distance hand stand walks. This 90 seconds can be shared between your team however you wish. Both athletes do not need to complete the handstands walks if not able. 

Both athletes will start at the starting line and there will be a designated 5m interval. 1m = 1 point. If you make the full 5 metres, you will come out of the handstand walk and return to the starting line to either tag your partner in or continue adding metres to your total. Fingers must start behind the line and your full hand must pass over the line for a successful metre to count. You can complete these in 1 metre sections if needed,so long as your hand starts behind the line and passes beyond the line. 

SCALED

90 Second AMRAP

Max Barbell Strict Press @ 42.5/30kg

45 seconds per partner = 90 seconds total

** Barbell to touch shoulder and show clear lockout

On the 3..2..1..GO athlete one will have 45 seconds to complete max reps of the barbell strict press at their divisions designated weight. The barbell will start on the floor and must be brought to the front rack position to begin rep 1. The barbell must contact at the shoulder and then end in full extension with a straight arm at the top of the rep. On the 45 second mark, athlete two will then go through this same 45 second sequence to achieve their max reps. Reps are combined for your team's score. 

If no one from your team is able to complete reps at the designated weight, you will have the option to complete reps at the secondary weights or 35/25kg. Any teams that choose this option will be automatically ranked below any teams that complete the heavier prescribed weight.

Partner One: 45 Second Ski Erg for max metres

Partner Two: 20 Cal Row + 20 Cal c2 Bike for time

** 2 Minute Cap for partner two

On the 3..2..1..GO athlete one will start their 45 second max ski erg effort. While they are completing this, athlete two will start their 20 cal row and 20 cal c2 bike effort. Both athletes are working at the same time and athletes only need to complete one or the other, not both.

Partner One: 45 Second Ski Erg for max metres

Partner Two: 20 Cal Row + 20 Cal c2 Bike for time

** 2 Minute Cap for partner two

On the 3..2..1..GO athlete one will start their 45 second max ski erg effort. While they are completing this, athlete two will start their 20 cal row and 20 cal c2 bike effort. Both athletes are working at the same time and athletes only need to complete one or the other, not both.