CFZ'S STRANGER TEAMS 2025

PART A

0:00-3:00 minutes

15 Synchronized Burpees Over the Bar

In the remaining time, FEMALE PARTNER performs max rep cleans

Female Weight 75#

1:00 Rest and Adjust Loads

4:00-7:00 minutes

15 Synchronized Burpees Over the Bar

In the remaining time, MALE PARTNER performs max rep cleans

Male Weight 115#

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WORK OUT DETAILS AND FLOW

BURPEES OVER THE BAR: Star with a Burpee. They must be synchronized. Both athletes chest must be on the ground before ascending.  Step overs are permitted. Athletes do not have to reach full extension on the jump over.

CLEANS: After burpees in remaining minutes, Female athlete completes as many power or squat cleans as possible. Can be any clean, a power or a squat clean. Elbows must be in front of bar Score is total reps

1 Minute Rest and continue with synchro burpees over the bar, then Male athletes completes as many cleans as possible in remaining time. 

WEIGHT LOADING:

FEMALE ATHLETE 75lbs MALE ATHLETE 115#

PART A

0:00-3:00 minutes

15 Synchronized Burpees Over the Bar

In the remaining time, FEMALE PARTNER performs max rep cleans

Female Weight 105#

1:00 Rest and Adjust Loads

4:00-7:00 minutes

15 Synchronized Burpees Over the Bar

In the remaining time, MALE PARTNER performs max rep cleans

Male Weight 155#

——————————————————

WORK OUT DETAILS AND FLOW

BURPEES OVER THE BAR: Star with a Burpee. They must be synchronized. Both athletes chest must be on the ground before ascending.  Both feet must pass over the bar. Step overs not permitted. Athletes do not have to reach full extension on the jump over.

CLEANS: After burpees in remaining minutes, Female athlete completes as many power or squat cleans as possible. Can be any clean, a power or a squat clean. Elbows must be in front of bar  Score is total reps

1 Minute Rest and continue with synchro burpees over the bar, then Male athletes completes as many cleans as possible in remaining time. 

WEIGHT LOADING:

FEMALE ATHLETE 105lbs MALE ATHLETE 155#

PART A

0:00-3:00 minutes

15 Synchronized Burpees Over the Bar

In the remaining time, FEMALE PARTNER performs max rep cleans

Female Weight 125#

1:00 Rest and Adjust Loads

4:00-7:00 minutes

15 Synchronized Burpees Over the Bar

In the remaining time, MALE PARTNER performs max rep cleans

Male Weight 185#

——————————————————

WORK OUT DETAILS AND FLOW

BURPEES OVER THE BAR: Star with a Burpee. They must be synchronized. Both athletes chest must be on the ground before ascending.  Both feet must pass over the bar. Step overs not permitted. Athletes do not have to reach full extension on the jump over.

CLEANS: After burpees in remaining minutes, Female athlete completes as many power or squat cleans as possible. Can be any clean, a power or a squat clean. Elbows must be in front of bar  Score is total reps

1 Minute Rest and continue with synchro burpees over the bar, then Male athletes completes as many cleans as possible in remaining time. 

WEIGHT LOADING:

FEMALE ATHLETE 125lbs MALE ATHLETE 185#

PART B

BOTH ATHLETES

8:00-14:00 minutes

15 Synchronized Burpees Over the Bar

In the remaining time, each partner performs a clean working up to a 1 rep max.  May have as many tries as needed in remaining time to find a 1 Rep Max

——————————————————

PART B WOKROUT DETAILS AND FLOW

BURPEES OVER THE BAR: Start with a Burpee over the bar. They must be synchronized. Both athletes chest must be on the ground before ascending.  Step overs are permitted only in fitness division, otherwise both feet must pass over the bar, Two foot take off not required. Athletes do not have to reach full extension on the jump over.

CLEANS: After burpees in remaining minutes, Female and Male athlete performs a 1 rep clean.  Female first followed directly by male.  Both athletes follow this format until finding a 1 rep max

If an athletes fails, they may go back down in weight if weight is higher than the previous lift.  In other words if an athlete went too heavy and can hit a lower weight, that is permittable as long as the lower weight is not the same as the previous successful lift.  

Score is combined heaviest successful lift for both athlete. 

THE REAPER

8 MIN AMRAP

------------------------

Athlete 1

  - Max Reps

  - Bench Press

Athlete 2

  - Max Rounds

  - 5 Shuttle Runs

  - 1 Rope Climb

-Score is total Rounds Plus Reps! 

——————————————————

WORKOUT FLOW

BENCH PRESS: Athlete A Does Max reps on bench press.  Break reps as needed.  Score is total reps.

Must have 3 Points of contact on Bench.  Feet on Floor, But and Shoulders on bench. Must touch touch chest an receive full lock out for rep to count. 

SHUTTLE RUN/ROPE CLIMB Athlete B does max reps on a shuttle run and rope climbs.  Shuttle run will be 25' one way.  5 Shuttle runs and one rope climb equals 6 reps.  Rope climb is 1 rep and shuttle runs are 1 rep for every 50'. 

ROPE CLIMBS: Athlete must touch the white line at the specified height in each division.  For RX - Must touch line at 15' For intermediate must touch the line at 12' For Fitness must do 3 rope descent/ascents, Shoulders must touch the floor on the descent and fully stand on the ascents.

SHUTTLE RUNS: Athlet must start behind the line and finish behind the line with a hand touching the floor behind the 25' line.  

ATHLETES SWITCH AFTER 4 MINUTES

DIVISIONS AND WEIGHT LOADING:

RX Division: - 135/95 (Rope Climbs 15’)

Intermediate Division: - 95/65 (Rope Climbs 12’)

Fitness Division: 75/55 (3 Rope descent/ascents -Rope climb starts in the standing up position, descent to the floor and pull back up to standing for 3 reps

——————————————————

1 Minute alloted to switch partners and weights for bench press

THE REAPER

8 MIN AMRAP

------------------------

Athlete 1

  - Max Reps

  - Bench Press

Athlete 2

  - Max Rounds

  - 5 Shuttle Runs

  - 1 Rope Climb

-Score is total Rounds Plus Reps! 

——————————————————

WORKOUT FLOW

BENCH PRESS: Athlete A Does Max reps on bench press.  Break reps as needed.  Score is total reps.

Must have 3 Points of contact on Bench.  Feet on Floor, But and Shoulders on bench. Must touch touch chest an receive full lock out for rep to count. 

SHUTTLE RUN/ROPE CLIMB Athlete B does max reps on a shuttle run and rope climbs.  Shuttle run will be 25' one way.  5 Shuttle runs and one rope climb equals 6 reps.  Rope climb is 1 rep and shuttle runs are 1 rep for every 50'. 

ROPE CLIMBS: Athlete must touch the white line at the specified height in each division.  For RX - Must touch line at 15' For intermediate must touch the line at 12' For Fitness must do 3 rope descent/ascents, Shoulders must touch the floor on the descent and fully stand on the ascents.

SHUTTLE RUNS: Athlet must start behind the line and finish behind the line with a hand touching the floor behind the 25' line.  

ATHLETES SWITCH AFTER 4 MINUTES

DIVISIONS AND WEIGHT LOADING:

RX Division: - 135/95 (Rope Climbs 15’)

Intermediate Division: - 95/65 (Rope Climbs 12’)

Fitness Division: 75/55 (3 Rope descent/ascents -Rope climb starts in the standing up position, descent to the floor and pull back up to standing for 3 reps

——————————————————

1 Minute alloted to switch partners and weights for bench press

THE REAPER

8 MIN AMRAP

------------------------

Athlete 1

  - Max Reps

  - Bench Press

Athlete 2

  - Max Rounds

  - 5 Shuttle Runs

  - 1 Rope Climb

-Score is total Rounds Plus Reps! 

——————————————————

WORKOUT FLOW

BENCH PRESS: Athlete A Does Max reps on bench press.  Break reps as needed.  Score is total reps.

Must have 3 Points of contact on Bench.  Feet on Floor, But and Shoulders on bench. Must touch touch chest an receive full lock out for rep to count. 

SHUTTLE RUN/ROPE CLIMB Athlete B does max reps on a shuttle run and rope climbs.  Shuttle run will be 25' one way.  5 Shuttle runs and one rope climb equals 6 reps.  Rope climb is 1 rep and shuttle runs are 1 rep for every 50'. 

ROPE CLIMBS: Athlete must touch the white line at the specified height in each division.  For RX - Must touch line at 15' For intermediate must touch the line at 12' For Fitness must do 3 rope descent/ascents, Shoulders must touch the floor on the descent and fully stand on the ascents.

SHUTTLE RUNS: Athlet must start behind the line and finish behind the line with a hand touching the floor behind the 25' line.  

ATHLETES SWITCH AFTER 4 MINUTES

DIVISIONS AND WEIGHT LOADING:

RX Division: - 135/95 (Rope Climbs 15’)

Intermediate Division: - 95/65 (Rope Climbs 12’)

Fitness Division: 75/55 (3 Rope descent/ascents -Rope climb starts in the standing up position, descent to the floor and pull back up to standing for 3 reps

——————————————————

1 Minute alloted to switch partners and weights for bench press

RX DIVISION

12 MIN AMRAP

- 25 Calorie Bike

- 12 SandBag Cleans

- 25' Sandbag Lunge

- 12 Chest 2 Bar Pull Ups

- 25' SandBag Lunge

- 6 Wall Walks

RX DIVISION

12 MIN AMRAP

- 25 Calorie Bike

- 12 SandBag Cleans

- 25' Sandbag Lunge

- 12 Chest 2 Bar Pull Ups

- 25' SandBag Lunge

- 6 Wall Walks

WORKOUT DETAILS AND FLOW

Movements can be split up however you wish.

SANDBAG CLEANS must be controled and rest on the shoulder with the opposite arm extended.  Does not have to be alternating. Can be dropped or touch and go.

SANDBAG LUNGES - Sandbag can be bear hug or on the shoulder. Knee must touch the ground and full extension of hips.  Must pass throug each 5' increment. If dropped before a 5' mark, Athletes must return the previous 5' increment. 

JUMPING PULL UPS: Forearm must be at the middle of pull up bar with arm extended over head for proper height of athlete.  Arms must be fully locked out on the bottom position and chin over the bar on the top position.

If Athlete A starts sandbag lunges Athlete A must finish back to start line on lunges. Example.  Athlete A lunges down 25'. Athlete B may do pull ups, but Athlete A has to finish the lunges back to the 25' starting point. Athletes can split reps on any other movement.

WALL WALKS: Must start with hands in front of the line at 55" for females and 60" for males.  Both feet must be on the wall before hands can move.  Both hands must be behind the 55"/60" line and then back over that line before feet come down.

SANDBAG WEIGHTS

75# Men, 50# Women

INTERMEDIATE

12 MIN AMRAP

- 25 Calorie Bike

- 12 SandBag Cleans

- 25' Sandbag Lunge

- 12 Chest 2 Bar Pull Ups

- 25' SandBag Lunge

- 6 Wall Walks

WORKOUT DETAILS AND FLOW

Movements can be split up however you wish.

SANDBAG CLEANS must be controled and rest on the shoulder with the opposite arm extended.  Does not have to be alternating. Can be dropped or touch and go.

SANDBAG LUNGES - Sandbag can be bear hug or on the shoulder. Knee must touch the ground and full extension of hips.  Must pass throug each 5' increment. If dropped before a 5' mark, Athletes must return the previous 5' increment. 

CHEST 2 BAR PULL UPS: Must make contact just below collar bone. Full lock out on bottom. Can be butterly, kipping or strict.

If Athlete A starts sandbag lunges Athlete A must finish back to start line on lunges. Example.  Athlete A lunges down 25'. Athlete B may do pull ups, but Athlete A has to finish the lunges back to the 25' starting point. Athletes can split reps on any other movement.

WALL WALKS: Must start with any part of hand/fingers touching the 55" for females and 60" for males.  Both feet must be on the wall before hands can move.  Must make contact with any part of the hands at the 10' line. Any part of fingers/hands must touch the 55' or 60' line before feet come of the wall.

SANDBAG WEIGHTS

100# Men, 75# Women

RX DIVISION

12 MIN AMRAP

- 25 Calorie Bike

- 12 SandBag Cleans

- 25' Sandbag Lunge

- 12 Bar Muscle Ups

- 25' SandBag Lunge

- 50' Handstand Walk

----------------------------

WORKOUT DETAILS AND FLOW

Movements can be split up however you wish.

SANDBAG CLEANS must be controled and rest on the shoulder with the opposite arm extended.  Does not have to be alternating. Can be dropped or touch and go.

SANDBAG LUNGES - Sandbag can be bear hug or on the shoulder. Knee must touch the ground and full extension of hips.  Must pass throug each 5' increment. If dropped before a 5' mark, Athletes must return the previous 5' increment. 

BAR MUSCLE UPS: May rest chest on bar before finish position, but must be at Full lock out on finished position before next rep.

If Athlete A starts sandbag lunges Athlete A must finish back to start line on lunges. Example.  Athlete A lunges down 25'. Athlete B may do MU, but Athlete A has to finish the lunges back to the 25' starting point. Athletes can split reps on any other movement.

HANDSTAND WALKS: Must start with hands behind the starting line and must pass through each 5' increment. If athlete comes down or fails to pass a 5' line, must move back to the recent 5' mark. Athletes may break up handstand walks however they wish.

SANDBAG WEIGHTS

150# Men, 100# Women