Duo Duel

WOD 1 - "Choose Your Own Adventure"

16-Minute AMRAP
You Go, I Go, Full Rounds
30 Double-Unders or Single-Unders
5 Pull-Ups or Ring Rows
5 Box Overs

Variations
This workout allows each athlete to craft their own version based on their individual strengths.  Before the workout begins, each athlete will declare what they are doing for the workout.  They need to tell the judge which movements they are doing:

Single-unders or double-unders
Pull-ups or ring rows
20”, 24”, or 30” box overs

Once the workout starts, they may not change their mind.  They are committed to completing the workout as they declared previous to the start of the workout.  This means that Athlete A may choose to do single-unders, pull-ups, and 30” box overs while their partner does double-unders, ring rows, and 20” box overs.

Workout Flow
At 3, 2, 1….Go! Athlete A will start with the jump rope in their hands.  Once they complete 1 full round of 30 jump rope hops, 5 pull-ups or ring rows, and 5 box overs, then they will switch Athletes and now Athlete B will complete a full round.  The resting athlete may hold their jump rope but must wait until the working athlete has completed their last box over, and both feet are on the ground. Athletes will share the work by alternating full rounds for the whole 16 minutes.

Workout Score
Total Reps Completed. Different movements carry different weighted scores:

Single-Under = 1 point
Double-Under = 2 points
Ring Row = 1 point
Pull-Up = 2 points
20” Box Over = 1 point
24” Box Over = 2 points
30” Box Over = 3 points

WOD 1 - "Choose Your Own Adventure"

16-Minute AMRAP
You Go, I Go, Full Rounds
30 Double-Unders or Single-Unders
5 Pull-Ups or Ring Rows
5 Box Overs

Variations
This workout allows each athlete to craft their own version based on their individual strengths.  Before the workout begins, each athlete will declare what they are doing for the workout.  They need to tell the judge which movements they are doing:

Single-unders or double-unders
Pull-ups or ring rows
20”, 24”, or 30” box overs

Once the workout starts, they may not change their mind.  They are committed to completing the workout as they declared previous to the start of the workout.  This means that Athlete A may choose to do single-unders, pull-ups, and 30” box overs while their partner does double-unders, ring rows, and 20” box overs.

Workout Flow
At 3, 2, 1….Go! Athlete A will start with the jump rope in their hands.  Once they complete 1 full round of 30 jump rope hops, 5 pull-ups or ring rows, and 5 box overs, then they will switch Athletes and now Athlete B will complete a full round.  The resting athlete may hold their jump rope but must wait until the working athlete has completed their last box over, and both feet are on the ground. Athletes will share the work by alternating full rounds for the whole 16 minutes.

Workout Score
Total Reps Completed. Different movements carry different weighted scores:

Single-Under = 1 point
Double-Under = 2 points
Ring Row = 1 point
Pull-Up = 2 points
20” Box Over = 1 point
24” Box Over = 2 points
30” Box Over = 3 points

WOD 2 - "Don't Let Go!"

7-Minutes
Find Both Athlete’s One Rep Max
1 Power Clean
2 Front Squats
1 Hang Clean (Power or Squat)

Variations

Male teams will use a 20kg bar, Female teams will use a 15kg bar, and mixed teams will declare which they are using before the workout begins. Athletes may not use weights smaller than 2.5#/1kg and no smaller than a 5#/2.5kg jump.

Workout Flow

At 3, 2, 1….Go! Athlete A will load the bar with their desired weight.  They will then complete the complex of 1 power clean, 2 front squats, and 1 hang clean.  They will continue to add weight until they have found their 1 rep max.  Both Athletes have a total of 7 minutes to find both 1 rep maxes.  They may go in any order.  Weight can get adjusted up or down.  You may not use any plates smaller than 2.5#/1kg.  The smallest weight change you can make is 5#/2.5kg. If the complex is interrupted at all (i.e. barbell is brought to the ground) then it is considered done and the whole complex must start over. If you are given a no-rep on a specific movement, you may simply perform that movement again, you do not need to start over.

Workout Score

Combined total of Athlete A’s heaviest completed complex and Athlete B’s heaviest completed complex.

WOD 3 - “Follow the Leader”

10-Minute AMRAP
Waterfall style
10 Cal Row
10 Wall Balls
10 Sit-Ups

Variations

Wall Balls
Intermediate: 20#, 10′ / 14#, 9′
Novice / Masters: 14#, 10′ / 10#, 9′

Workout Flow

At 3, 2, 1….Go! Athlete A will start the row. Once they complete 10 calories on the rower, the rower will be reset to (0) zero and Athlete B will get on the rower and complete 10 calories. Then, Athlete A will complete 10 wall balls and then Athlete B will complete 10 wall balls. Once Athlete B completes the wall balls, Athlete A will complete 10 sit-ups, followed by Athlete B completing 10 sit-ups. Then they will start the second round and continue on waterfall style for the whole 10 minutes.

Workout Score

Total Reps Completed

WOD 4 - “Just Keep Going”

For Time – 10-Minute Time Cap
100 Hang Snatch
Anytime you put the bar down or switch athletes:
6 Synchro Lateral Burpees Over The Bar

Variations

Snatch
Intermediate: 35kg/ 25kg

Novice / Masters: 25kg / 15kg

Workout Flow

At 3, 2, 1….Go! Athlete A starts doing hang snatches. Whenever they are ready to switch partners, they will put the bar down and both athletes will do 6 synchro burpees over the bar. Once all 6 burpees are done, either Athlete will start doing snatches. Each time there is an Athlete switch or the bar is put down, they will perform 6 synchro burpees over the bar. The workout is done once all 100 hang snatches are completed.