Naughty and Nice Winter Classic 2025

Hanging 'Round the Christmas Tree

Complete the following for weight within the 7:00 time cap:

Athlete 1: 3:00 to find a 1 Rep Max Hang Clean

Transition: 1:00

Athlete 2: 3:00 to find a 1 Rep Max Clean

Workout Flow

At the call of “3, 2, 1, Go!”, Athlete 1 will step onto the floor and approach their pre-loaded barbell. They will have 3:00 to establish a 1-rep max hang clean.

• Any variation of the hang clean is allowed:
  Hang Power Clean, Hang Squat Clean, or Hang Split Clean.
  • Key standard: The lift must originate from the hang position (i.e., the bar must be lifted from above the knee).

After 3:00, there will be a 1:00 transition period to safely clear Athlete 1’s barbell and prepare the floor for Athlete 2.

Athlete 2 will then have 3:00 to establish a 1-rep max clean, their barbell will be pre-loaded as well

• Any variation of the clean is allowed:
  Power Clean, Squat Clean, or Split Clean. 
  • Key standard: The lift must originate from the floor.

Movement Standards:

Hang Clean:

Athletes must deadlift the bar first and stand to full extension prior to attempting the hang clean. You then will lower the bar as necessary, but it cannot go below the knees. You will pull the bar into the front rack position. You may catch in the power position, a full squat, or a split as long as both feet return together and you stand the barbell up at the top of the lift while the barbell is still on their shoulders

Clean:

Athlete takes the bar from the ground to the shoulders in one continuous fluid motion. You may catch in the power position, a full squat, or a split as long as both feet return together and you stand the barbell up at the top of the lift while the barbell is still on their shoulders.

Scoring:
The team’s score will be the combined total weight of both athletes’ successful lifts.

Merry Fitmas

Complete the following for weight within the 7:00 time cap:

40 Cal Echo Bike

40 Burpees to Plate

40 Thrusters

Male weight: 95lbs 

Female weight: 65lbs

Workout Flow 

At the call of “3, 2, 1, Go!”, athletes will step up to the Echo Bike to begin accumulating 40 calories.

• Athletes may switch at any time.
• There is no requirement to tag or remain in a holding area.

Once the 40 calories are complete, athletes will immediately move through the following work:

• 40 Burpees to a 45lb Plate
• 40 Barbell Thrusters

Workout Standards:

Echo Bike Cals

• Athlete who finishes the 40th calorie must stay on the bike until the screen shows 40

Burpees to Plate

• Athletes must perform a standard burpee, then jump onto a 45lb plate with both feet landing on the plate.
• The rep is counted once the athlete’s feet touch the plate, you DO NOT need to fully stand on top of the plate.

Thrusters

• Full front squat into overhead press in one fluid motion.
• Athlete must pass below parallel and finish fully locked out overhead.
• Any athlete may perform any number of reps.

Scoring:

Your score is the total time to complete the full round.

• Athletes may split reps and switch freely throughout the workout.

Mistletoe Madness

8:00 to complete as many rounds and reps as possible of:

20 Toes to Bar

10 Cal Row

20 Pull Ups

10 Call Row

Workout Flow

At the call of “3, 2, 1, Go!”, athletes will begin chipping away at the following sequence:

• 20 Toes-to-Bar
• 10 Calorie Row
• 20 Pull-Ups
• 10 Calorie Row

Athletes will repeat this sequence for 8:00, aiming to complete as many rounds and reps as possible (AMRAP).

Workout Rules:

• Athletes may switch at any time, but must tag in and out within the designated holding area.
• There is no minimum work requirement per athlete.
  • For example: One athlete may perform all the gymnastics, while the other focuses solely on rowing.

Movement Standards:

Toes to bar:

Athletes must start with arms straight in the hanging position, they may use any kipping style they would like. At the bottom of each rep the athlete's feet must break the plane behind the pull up bar and both feet must simultaneously make contact with the bar between their hands before moving into the next rep

Pull ups:

Athletes must start with arms straight in the hanging position, they may use any kipping style they would like so that their chin is clearly over the pull up bar at the top, and return to a fully extended position at the bottom of each rep. Butterfly, Kipping and Strict variations are all acceptable.

Scoring:

The team’s score will be the total number of rounds and reps completed within the 8-minute time cap.

Reindeers N*SYNC

Complete 6 rounds of the following for time within the 9:00 time cap:

30 Double Unders

10 Synchro Hang Squat Cleans 

5 Synchro Shoulder to Overhead

Male weight: 95lbs 

Female weight: 65lbs

Workout Flow

At the call of “3, 2, 1, Go!”, the male athlete will begin the 6 round workout with 30 double unders.

Once the 30 double unders are complete, both athletes will move into the following synchronized movements:

• 10 Synchro Hang Squat Cleans
• 5 Synchro Shoulder-to-Overhead

 
Note* Male athletes will complete the double unders in rounds 1, 3, 5 and the females will complete them in rounds 2, 4, 6

Movement Standards:

Double unders: 

The jump rope must pass under the athlete's feet twice during one jump.

Hang Squat Clean:

Athletes must deadlift the bar first and stand to full extension prior to attempting the hang clean. You then will lower the bar as necessary, but it cannot go below the knees. You will pull the bar into the front rack position. You must catch a full squat, and stand the barbell up at the top of the lift while the barbell is still on their shoulders

Shoulder to Overhead:

Athletes must have the barbell in the front rack position and in contact with their shoulders or collar bones. You can Strict Press, Push Press, Push Jerk, or Split Jerk. As long as the barbell is overhead with control, showing complete lockout and arms behind the ears and both feet underneath your hips at the end.

Scoring:
Your score will be your time to complete all 6 rounds. If the workout is not completed within the time cap, your score will be total rounds + reps completed.