The Alpha Games 2025

For Time – Cap 4 Minutes

Echo Bike Buy-In: 60/50/40 Calories (split as desired)
Sandbag Carry: 2 reps per partner (alternating)
Tie Break: Bike time

rx 225-200, 175-150

inter 175-150, 125-100

scaled 125-100, 100-75

For Time – CAP 12mins

Rx:

12 RC split
20 worm hang cleans
2 x 25’ worm lunges
6 legless RC split
20 worm hang cleans
4 x 25’ worm lunges
Inter:

12 rc split to 12’
20 synchro hang cleans 115/85
2 x 25’ each single db OH lunges (50/35)
6 rc to 15’
20 synchro hang cleans
4 x 25’ each single db OH lunges
Scaled:

12 zombie rc
20 synchro hang cleans 95/65
2 x 25’ each single db OH lunges 35/25
6 rc to 12’
20 synchro hang cleans
4 x 25’ each single db OH lunges 35/25

On a 12min clock:

For time:

1,500m row (split as desired)

Part B starts as soon as you are done.

On a 12min clock:

For load after Part A:

Each partner establishes a 1RM Snatch

For Time – Cap 15 Minutes

10 Rounds Total (5 Each Athlete – You Go, I Go)

Each Round:

-SYNCHRO Gymnastics (based on division):
Rx: 4 Bar Muscle-Ups and 4 Ring Muscle-Ups
Intermediate: 6 Chest-to-Bar Pull-Ups and 6 Pull-Ups
Scaled: 6 Toes to eye level and 6 Hanging Knee Raises

-6 Shuttle Runs (3 x 2 x 25’)

-10 Wall Balls

Rx: 30/20 to 10'/9’
Intermediate: 20/14 to 10'/9’
Scaled: 14/10 to 10'/9’

For Time – Cap 12 Minutes 2 Rounds for Time

Each Round:

15/20/25 Synchro Burpees Over Worm (scaled/inter/rx)
25 Push-Up variation (Split)
Rx: Strict Handstand Push-Ups
Intermediate: Handstand Push-Ups
Scaled: Hand-Release Push-Ups
25 Worm Movement
Rx: Thrusters
Intermediate: Shoulder-to-Overhead
Scaled: Deadlifts
Gymnastics:
Rx: 4 x 25’ Handstand Walk
Intermediate: 10 Wall Walks
Scaled: 10 Half Wall Walks