The Great Escape 2025

Acid Bath
For Time 6 min Cap

500m Row
500m Ski
1000m Bike erg

Partner 1 rows 500m while partner 2 is skiing 500m.

After both athletes have completed the their chosen movement they can choose who starts on the bike, the bike must be split approximately 500m each. 

FLOATER – “Wall & Whip”

Time Cap: 2:30

Rx Division

60 Wall Balls 20/14 lb (split as desired)
Into Max Double Unders in remaining time

Scaled Division

50 Wall Balls 14/8 lb (split as desired)
Into Max Single Skips in remaining time

⸻

Workout Flow

One partner works at a time.
Break up the Wall Balls however you like, but the full team total (60/50) must be completed before moving to skipping.
Once Wall Balls are done, immediately move into skipping.
Partners alternate one at a time until the clock runs out.
HINT: Don’t f#%* around, this one is fast.

⸻

Score

Total number of wall balls and skips completed.

Workout 1A and 1B

6 rounds, You go I go - 3 rounds each - 2 mins each round

In your 2 minute round, you must complete 4 x Bella complexes and in remaining time perform max reps of your chosen gymnastics movements.

RX
Pull up                     1 point
Chest to Bar            3 points
Bar Muscle up         6 points

Scaled
Banded Pull up        1 Point
Ring Rows               3 Points
Pull Up                     6 Points

Bella Complex - 1 clean, 1 shoulder to overhead, 1 front squat, 1 shoulder to overhead ( no thrusters allowed )

Weight can be changed up or down each round but not within a round of 4 complexes - round score, 4 complexes of 40kg = 160kg                                                                                              

Flow:

Partner 1 will perform 4 Bella complexes (each full complex must be unbroken to count). Once 4 full complexes are complete, partner 1 will perform as many reps as possible of chosen gymnastics movement in the remaining time. 

At the start of the next 2 min window, partner 1 will rest and partner 2 will start their Bella complexes into gymnastics. 

There will be 3 rounds each. 

You can both choose different weights however you cannot adjust once you have started your 2 minute round. 

If you fail mid complex you must start that complex again. All four complexes must be completed before moving onto gymnastics.

Workout 1A and 1B

6 rounds, You go I go - 3 rounds each - 2 mins each round

In your 2 minute round, complete 4 x Bella complex and in remaining time perform max reps of your chosen Rig movement.

RX
Pull up                     1 point
Chest to Bar            3 points
Bar Muscle up         6 points

Scaled
Banded Pull up        1 Point
Ring Rows               3 Points
Pull Up                     6 Points

Bella Complex - 1 clean, 1 shoulder to overhead, 1 front squat, 1 shoulder to overhead ( no thrusters allowed )

Weight can be changed up or down each round but not within a round of 4 complexes - round score, 4 complexes of 40kg = 160kg                                                                                              

Flow:

Partner 1 will perform 4 Bella complexes (each full complex must be unbroken to count). Once 4 full complexes are complete, partner 1 will perform as many reps as possible of chosen gymnastics movement in the remaining time. 

At the start of the next 2 min window, partner 1 will rest and partner 2 will start their Bella complexes into gymnastics. 

There will be 3 rounds each. 

You can both choose different weights however you cannot adjust once you have started your 2 minute round. 

If you fail mid complex you must start that complex again. All four complexes must be completed before moving onto gymnastics.

Workout 2

4 rounds, You go I go - 14 min cap

RX
16 / 12 Cal Echo
16 Kettlebell Swings 24 / 16kg
9.6m Balance Beam
20m Reverse Plate Drag 60 / 40kg
20m Dual DB Farmer Carry 22.5 / 15kg
20m Bear Crawl
50m Sprint Up and Back (100m total)

Scaled 
10 / 8 Cal Echo
16 Kettlebell Swings 12 / 8 kg
9.6m Balance Beam
20m Reverse Plate Drag 40 / 30kg
20m Dual DB Farmers Carry 15kg / 10 kg
20m Bear Crawl
50m Sprint Up and Back (100m total)

Workout Flow

Completed relay style:

Partner 1 finishes the full round before Partner 2 begins. Continue alternating until 4 total rounds are completed (2 rounds each).

Partner 1 starts off with Echo bike cals, followed by the Kettle bell swings, then onto the balance beam, plate drag, farmers carry, bear crawl then sprint. While partner 2 is resting.

Balance Beam: Athletes must travel 9.6 m in total, split into two 4.8 m unbroken segments.If any part of the foot touches the ground/grass before finishing a segment, restart that 4.8 m portion.

Reverse Plate Drag: Start with plate(s) fully behind the line. Drag must be completed backwards, finish with plate(s) completely past the next line.

Farmers Carry: Feet start behind the line, DBs must cross the finish line.

Bear Crawl: Hands start behind the line, finish past the line before standing. Bum must be higher than your shoulders during the crawl.

Sprint: Athletes must run 50 m out around the marker and 50 m back (100 m total)before tagging their partner.

Tag your partner before they commence their round in the same fashion with reverse plate drag and farmers carry in the opposite order.  While partner 1 rests. 

8min AMRAP 

Leapfrog movements

RX
10 DB Bench Press 22.5 / 15 kg
2 Rope climbs - 15 ft
10 Sandbag Squats 150 / 100lb - held out front

Scaled
10 DB Bench Press 12.5 / 8 kg
2 Jimmys / 1 Rope Climb 15 ft (1 Rope climb is worth 2 reps)
10 Sandbag Squats 75 / 55 lb - held out front

Workout Flow:
Partner 1 begins by completing all the DB bench press then partner 2 completes the rope climbs, partner 1 completes the sandbag squats (bear hug position), partner 2 completes DB bench press, partner 1 completes rope climbs etc continuing to alternate movements for 8 minutes.

Should one of you attempt a movement and cannot complete the movement, your partner can step in to complete the reps or finish them however the order needs to remain the same i.e. partner 1 does bench press, but partner 2 can't rope climb, after an attempt by partner 2, partner 1 can do the rope climbs but then needs to complete their sandbag squats, partner 2 would then do bench press. 

Jimmys: Start in the standing position fully extended, lower yourself down the rope to the ground, your shoulders must touch the ground before your bum, you must then lift yourself back to the standing position however your bum must come off the floor before your shoulders do.

For Time
16 min Cap

RX
16 / 12 Cal Row
60 Burpee Box Jump Overs 24 / 20"
16 / 12 Cal Row
50 Deadlifts 55 / 35 kg
16 / 12 Cal Row
40 Toes to Bar
16 / 12 Cal Row 
30 Power Snatch 55 / 35 kg
16 / 12 Cal Row 
20 Wall Walks 

Scaled 
12 / 8 Cal Row 
60 Burpee box Jump / Step over 20"
12 / 8 Cal Row 
50 Deadlifts 20 / 15 kg
12 / 8 Cal Row 
40 Leg Raises (heels above hips)
12 / 8 Cal Row 
30 Power Snatch 20 / 15 kg
12 / 8 Cal Row 
15 Scaled Wall Walks

Workout flow:
Divide the work between partners however you like, all reps must be completed in the order written before advancing to the next movement.