Workout Flow 

7:00 AMRAP – One athlete works at a time.  Switch every movement.

• 20 ft sandbag carry + 4 sandbag over/unders + 20 ft sandbag carry

• 2 x 40 ft shuttle runs

• 4 wall walks

Division Weights & Movements

• Rx: 100/75# sandbag, shuttle runs, wall walks

• Masters 40+: 75/50# sandbag, shuttle runs, wall walks

• Scaled: 75/50# sandbag, shuttle runs, scaled wall walk (see below for standards)

Score

• Rounds + reps completed in 7:00.

Other

• Obstacle height for the over/under is 3 ft.

Execution

• At 3, 2, 1 go the first athlete will pick up the sandbag and carry it 20 ft from the starting line to the obstacle.

• Complete 4 over/ unders.  The sandbag must go over the obstacle so it touches the ground on the opposite side.  The athlete will then go under the obstacle.

• The athlete will then carry the sandbag back 20 ft to the starting line. 

• Drop the sandbag past the starting line, tag/ high five your partner before the shuttle runs.

• The next athlete will complete 2 - 40 ft shuttle runs (down and back 20 ft twice).  

• At the end of the shuttle runs, tag/high five your partner before the wall walks.

• The next athlete will run down to the wall and complete 4 wall walks (division standards apply, see below).

• After the 4 wall walks, run back to the starting line and tag/ high five your partner.

• The next athlete will start back over with the sandbag carries and over/unders.  Continue this sequence until 7:00 expires.

1. Sandbag Carry Standards

• Athletes must start and end the sandbag carry behind the starting line.

• Athletes can carry the sandbag however they want (i.e - bear hug, on the shoulder, etc).

• A rep is credited to the athlete when the athlete and the bag are past the 20 ft line.

• Athletes may not throw the sandbag.  They must physically carry the bag past the starting line.

• Athletes must physically tag/ high five their partner before the shuttle runs.

• No reps:  Dropping the sandbag before the 20’ line, throwing the sandbag, not physically tagging your partner before the shuttle runs.

2. Over/Under Standards

• The sandbag must go over the obstacle and the athlete must go under the obstacle with both feet getting over the line.

• Touching the obstacle during the over/under is okay.

• A rep for the over/under is credited to the athlete when they go under the obstacle with both feet over the line.

• No reps:  sandbag not going over the obstacle, athlete not going under the obstacle with both feet over the line.
  
  

3. Shuttle Run Standards

• Each rep starts with the feet clearly behind the starting line.

• At each turnaround (20 ft), both feet and one hand must touch the ground over the line before the athlete may return.  The hand must make clear contact with the ground beyond the line.  Both feet must cross the line before the turn.

• Stepping on or touching the line will not count.

• At the start and on the final shuttle run, the athlete must simply pass the line (touching the ground is not required).

• Athletes must physically tag/ high five their partner before starting the wall walks.

• A rep is credited to the athlete when they complete one 40 ft shuttle.

• One repetition of the shuttle run = 40 ft, therefore, 2 shuttle runs = 1 down & back twice.

• If the athlete is time-capped on the shuttle run and does not complete the full 40 ft, the repetition will not count.  There is no partial credit for completing 20 ft of the shuttle-run repetition.

• No reps: Both feet not crossing the line at each turn (stepping on or touching the line will not count), not touching the ground with one hand at each turn around (exception:  first and last rep), not physically tagging your partner before the wall walks.

4. Wall Walk Standards - Rx & Masters:

• Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. 

• Both hands must not move until both feet are on the wall. 

• At the top of the movement, both hands must be touching the 10-inch line before the athlete may descend. Any part of the hands may touch the tape line. 

• The rep is credited when the athlete returns to the starting position, with the chest, thighs, and feet touching the ground. 

• Complete 4 wall walks, then run back to the starting line and tag/ high five partner.

• No reps:  not starting and ending each rep with chest, feet and thighs touching the ground, moving the hands before the feet are on the wall, not touching the 10-inch line with both hands before descending, not physically tagging your partner before the sandbag carry.

5.  Wall Walk Standards - Scaled:

• Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. 

• Both hands must not move until both feet are on the wall. 

• With their feet on the wall the athlete must complete two shoulder taps (touching the same shoulder or opposite shoulder is allowed).  Once the shoulder taps are completed the athlete must return to the starting position with chest, feet, and thighs touching the ground.

• The rep is credited when the athlete returns to the starting position, with the chest, thighs, and feet touching the ground.

• No reps:  not starting and ending each rep with chest, feet and thighs touching the ground, moving the hands before the feet are on the wall, not touching each shoulder before descending, not physically tagging your partner before the sandbag carry.

Workout 2 – Rock the Cash Bar 

Flow

10:00 to complete row distance, 60 snatches and then max snatches in remaining time.

• Athletes may work simultaneously on the row and 60 snatches.

• After the 60 snatches are complete, athletes will move to the heavier bar (the cash bar) to complete as many reps as they can until time expires.

• Once the row has been completed athletes can work on the AMREP together, with one athlete working at a time.

Division Weights & Movements

• Rx: 2000m row, 60 snatches @ 95/65#, cash bar @ 125/85#

• Masters 40+: 2000m row, 60 snatches @ 65/45#, cash bar @ 95/65#

• Scaled: 1600m row, 60 plate ground-to-OH @ 45/35#, cash bar @ 75/55#

Score

• Score 1:  Row time.

• Score 2:  Reps completed on the cash bar.

Movement Standards

1. Row

• Start seated with feet strapped and hands off the handle.

• Athletes may switch as desired until the full distance is met.
  
  

2. Barbell Snatch (Rx & Masters)

• Each rep starts with the bar on the ground. 

• The barbell must be lifted overhead in one motion (no clean and jerks).  Any style of snatch is permitted, except a hang snatch. 

• The rep is credited when:  Hips, knees, and arms are extended.  The bar is over the middle of or slightly behind the body when viewed from profile.  The feet are in line.

• Athletes may switch as desired, but only one athlete can be lifting at a time.

• No-Rep: ´Lowering the bar before full extension of the knees, hips, or arms.  Finishing with the bar in front of the body.  Bar not touching the ground between reps.  Athlete 2 beginning their lift before athlete 1 has finished their lift.

3. Plate Ground-to-Overhead (Scaled)

• Plate starts on ground.

• Lift to overhead in one motion with arms locked out, hips/knees extended.

• Any style (straight press or swing) allowed.

• Plate must touch ground between reps.

• No-Rep: Lowering the plate before full extension of the knees, hips, or arms.   Finishing with the plate in front of the body.  Plate not touching ground between reps.  Athlete 2 beginning their lift before athlete 1 has finished their lift.

4. Cash Bar Snatch

• Same standard as initial barbell snatch, heavier load.

• No-Rep: Same as above for snatch.
  
  

Workout 3 – Under Pressure 

Flow

8:00 total – 3 rounds:  2:00 of work, 1:00 of rest.  One partner works at a time on the barbell movements, synchro burpees over the bar.

• The female partner will complete all 21 deadlifts at the division weight.

• Then the male partner will complete all 12 hang power cleans at the division weight.

• With remaining time, perform max synchro burpees over the bar (both athletes moving together).

• Athletes will use one 45# bar for deadlifts and hang power cleans.

Division Weights & Movements

• Rx: Female deadlift 135#, male hang power clean 135#

• Masters 40+: Female deadlift 115#, male hang power clean 115#

• Scaled: Female deadlift 95#, male hang power clean 95#

Score

• Total synchro burpees completed in 3 rounds.

Movement Standards

1. Deadlift

• The barbell starts on the ground (both plates touching the ground).  Hands must be outside the knees. No sumo deadlifts.  Any style of grip is permitted.

• The rep is credited when:  Hips and knees reach full extension.  Head and shoulders are behind the bar when viewed from the side.

• After the last rep, the barbell must be passed to the male athlete from the ground.

• No-Rep: Lowering the barbell before reaching full extension of the knees or hips.  Finishing with the head and/or shoulders in front of the bar. Deliberately bouncing the bar.  Not passing the barbell to male athlete on the ground (the barbell cannot be handed off at the top of the deadlift).

2. Hang Power Clean

• The barbell starts on the ground.  The bar must first be deadlifted to extension of the hips and knees, with a brief pause before beginning the clean.  

• The bar may not be lowered past the knee after it has been deadlifted. Any variation of the hang clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. 

• If continuous reps are performed, the bar must remain above the knee.

• The rep is complete when the athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended, before the repetition is counted. 

• No-Rep: Power cleaning the barbell from the ground in one continuous motion (not pausing above the knee before starting the first rep).  Lowering the bar from the rack position before the hips and knees reach full extension. ´Not bringing the elbows in front of the bar.

3. Synchro Burpees Over Bar

• Bar-Facing or Lateral are allowed.

• At the bottom of the burpee chest and thighs must touch the ground.

• Athletes may jump, leap or step over the bar (for all divisions).

• Rep is credited when both athletes land on the opposite side of the bar.

• No-Rep: Chest and thighs not touching the ground at the bottom of the burpee.
  
  

Workout 4 - Jump, Jive & Wail 

Workout Flow

10:00 total working time

• 5:00 to complete:  2 rounds of 30 box jump overs (waterfall style), 20 synchro Russian kettlebell swings, 10 synchro toes to bar, then in remaining time max double unders (one athlete at a time).  Then repeat (no rest in between 5:00 rounds).

Division Standards

• Rx: 20" box jump overs, Russian KBS 53/35#, Toes to Bar, Double Unders

• Masters 40+: 20" box jumps overs, Russian KBS 35/26#, Toes Above Hips, Double Unders

• Scaled: 20" box step overs, Russian KBS 35/26#, Hanging Knee Raises, Single Unders

Score

• Total double under reps or reps completed at the end of each 5:00 period.

Movement Standards

1a. 20” Box Jump Overs (waterfall style) - RX & Masters 40+

• Athletes will start on the same side of the box.  Athlete one will jump onto the box with both feet, then jump or step down to the opposite side.  Athlete two completes the box jump over so that both athletes are now on the opposite side.  Continue until 30 reps (total) are completed.

• A two-foot takeoff MUST be used. 

• A two-foot landing is NOT required.

• Only the feet may make contact with the box. 

• There is no hip or knee extension requirement on top of the box. 

• Lateral or box facing jump overs are permitted. Alternatively, you may jump completely over the box. 

• The athlete cannot start the next rep until the athlete in front is on the other side of the box with both feet on the ground.

• The rep is credited when both feet are on the opposite side of the box.

• No-Rep:  Stepping onto the box or using a single-foot jump.  Touching the box with the hands or knees.  Starting a rep before the other athlete has both feet on the ground.

1b.  20” Box Step Overs (waterfall style) - Scaled

• Athletes will start on the same side of the box.  Athlete one will step onto the box then will step down to the opposite side.  Athlete two then completes the box step over so that both athletes are now on the opposite side.  Continue until 30 reps (total) are completed.

• Both feet must make contact with the box.

• Only the feet may make contact with the box. 

• There is no hip or knee extension requirement on top of the box. 

• Lateral or box facing step overs are permitted.

• The athlete cannot start the next rep until the athlete in front is on the other side of the box with both feet on the ground.

• The rep is credited when both feet are on the opposite side of the box.

• No-Rep:  Both feet not touching the box.  Touching the box with the hands or knees.  Starting a rep before the other athlete has both feet on the ground.

2. Russian Kettlebell Swings (synchro)

• KB must reach shoulder height at the top of each rep.

• KB must clearly pass between the legs between each rep.

• Both athletes hit the top position together.

• Hips and knees fully extended at the top.

• A slight bend in the elbows is allowed.

• No-Rep: KB below shoulder height, not in sync at the top, or no extension at the top.
  
  

3a. Toes-to-Bar (synchro) - RX

• 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 feet may make contact with the bar. 

• Both athletes must touch the bar with their toes at the same time (synchro).

• No-Rep: Missed contact, not in sync, or no arm extension at the bottom.

3b.   Toes Above Hips (synchro) - Masters 40+

• Athletes begin by hanging from the pull-up bar with arms extended. 

• The heels must be brought back behind the bar. 

• At the top, toes must clearly rise above the line of the hip crease as judged from the side.

• Legs may be straight or bent.

• Both athletes must meet the top position at the same time.

• No-Rep: Toes not above hip crease, not in sync, or no arm extension at the bottom.
  
  

3c. Hanging Knee Raises (synchro) - Scaled

• Athletes begin by hanging from the pull-up bar with arms extended. 

• The heels must be brought back behind the bar. 

• At the top, knees must clearly rise above the line of the hip crease.

• Both athletes must meet the top position at the same time.

• No-Rep: Knees not above hip crease, not in sync, or no arm extension at the bottom.
  
  

4. Double Unders - RX & Masters 40+ / Single Unders - Scaled

• The rope passes under the feet twice during a single jump

• For scaled divisions, the rope passes under the feet once for each jump.

• The rope must spin forward.

• Only one athlete working at a time.  

• There is no minimum work requirement (one athlete can do all of the double unders or single unders).

No-Rep:

Rope misses or incomplete passes.  Crediting attempts instead of successful reps. Spinning the rope backward. Both athletes working at the same time (only one athletes’ reps will count).