Ruff & Tuff VI Supporting Austin Bulldog Rescue

RX

100 toes to bar for time

EMOM, starting at 0:00, 5 synchro burpees

The rest of the minute one partner will chip away at the 100 reps, switching every minute. 

9 min cap

Nothing like a good belly rub! 

At 3, 2, 1…GO both partners will complete 5 synchro burpees. Then partner A will complete as many toes to bar as possible until the end of the minute. On the next minute, both partners will complete 5 synchro burpees and then partner B will complete as many toes to bar as possible. You will keep repeating this until as a team you have completed 100 toes to bar. 

Synchro burpees: synchronization is when both partners' chest is on the floor at the same time. You can jump back and jump up for burpees or step back and step-up. Both partners must jump and clap at the end of each burpee with full hip extension at the top. 

Toes to bar: begin by hanging from the pull-up bar with arms extended and feet off of the ground, feet must pass behind rig then both feet must make contact with the rig at the same time. 

SCALED

100 hanging leg raises for time

EMOM, starting at 0:00, 4 synchro burpees

The rest of the minute one partner will chip away at the 100 reps, switching every minute. 

9 min cap

Nothing like a good belly rub! 

At 3, 2, 1…GO both partners will complete 4 synchro burpees. Then partner A will complete as many hanging leg raises as possible until the end of the minute. On the next minute, both partners will complete 4 synchro burpees and then partner B will complete as many hanging leg raises as possible. You will keep repeating this until as a team you have completed 100 hanging leg raises

Synchro burpees: synchronization is when both partners' chest is on the floor at the same time. You can jump back and jump up for burpees or step back and step-up. Both partners must jump and clap at the end of each burpee with full hip extension at the top.

Hanging leg raises: begin by hanging from the pull-up bar with arms extended and feet off of the ground, feet must pass behind the rig then both feet must be raised hip height or higher. 

RX

10 rounds for time

10 wallballs 14/20

8/10 cal row

10 (2) dumbbell bench press 35/50

50ft (2) dumbbell farmer’s carry 

16 min cap

Scaled

10 rounds for time

10 wallballs 10/14

6/8 cal row

10 (2) dumbbell bench press 20/35

50ft (2) dumbbell farmer’s carry 

A little bit of this, a little bit of that…it’s Kibbles n bits! 

At 3, 2, 1…GO, partner A will complete 1 full round. Once they have crossed the line for 50ft farmer’s carry, partner B can start on the next full round. You will continue in this fashion until as a team you have completed 10 total rounds. 

Wallballs: Women’s target will be in the red line (9 ft) and men’s target will be above the red line (10ft). Each rep starts with the medball in the support position in front of the body and squat until the crease of the hip is clearly below the knees (below parallel). The rep is credited when the center of the ball hits the target as listed above. A squat clean is allowed but not required to start a set. 

Cal row: Athletes must remain seated until their number of calories are completed. Athletes will be required to reset their own monitor before starting their row. 

Dumbbell bench press: Each rep, including the first rep, starts with full extension of the arms. Before lowering, the athlete must pause with the arms clearly extended and dumbbells over their torso. One head of each dumbbell must make contact with the athlete’s chest. 

Farmer’s Carry: Athletes will carry both dumbbells 25ft down and 25ft back with arms extended by their side. Athletes must cross the line with both feet. 

*we list our weights/standards as (women/men)

Like a dog with 2 tails

RX

5 rounds for time

Synchro with your partner

12 deadlifts 95/135

9 hang power cleans

6 shoulder to overhead

10 min cap 

SCALED

5 rounds for time

Synchro with your partner

12 deadlifts 65/95

9 hang power cleans

6 shoulder to overhead

We’re as happy as a dog with 2 tails when it’s an all barbell workout! 

At 3, 2, 1…GO, you and your partner will complete 5 rounds, synchro, of 12 deadlifts, 9 hang power cleans and 6 shoulder to overhead. 

Synchronization happens: 

Deadlift: when both athletes are standing at full extension. 

Hang power cleans: when both athletes have the barbell in the front frack position, standing at full extension. 

Shoulder to overhead: when both athletes have the barbell fully locked out overhead, standing at full extension. 

Standards: 

Deadlift

This is a traditional deadlift with the hands outside the knees. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The rep is complete with both athletes standing at full extension.

Hang power cleans: 

Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before lowering to initiate the hang clean. The bar may not be lowered past the knee. If continuous reps are performed, the arms must reach full extension in the bottom of the hang position. Power cleaning the barbell from the ground in one continuous motion is not permitted. The rep is complete when both 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.

Shoulder to overhead: 

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. The rep is complete when both athletes have the barbell overhead and are standing at full extension.