WORKOUT 2 – “HEAVY PRESENTS”

8:00 CLOCK

1RM Snatch
– and –
1RM Clean & Jerk

WORKOUT FLOW & RULES

• Each team must assign one athlete to perform the Snatch and the other athlete to perform the Clean & Jerk before the start of the event.
• Once the clock begins, both athletes will have a shared 8-minute window to establish their respective 1-rep maxes.
• The Snatch athlete and the Clean & Jerk athlete may lift simultaneously if space and equipment allow, or they may alternate—strategy is up to the team.
• Athletes may perform as many attempts as desired within the 8-minute cap.
• All attempts must be completed on the competition platform and in clear view of the judge.
• Only the heaviest successful lift for each athlete will count.
• The combined total weight of both lifts will be the team’s final score.
• Athletes are responsible for loading and securing their own weights.
• Collars/clips are required for every attempt. Failure to use them will result in a no lift.
• Dropping a barbell before receiving the judge’s “down” signal will result in a no lift.

MOVEMENT STANDARDS

Snatch

• The lift begins with the barbell on the ground.
• The barbell must travel from the ground to overhead in one continuous motion.
• At the top, the athlete must show complete control with knees, hips, and elbows fully extended, and the barbell locked out overhead.
• Any variation is permitted.
• Press-outs are allowed but must show a straightforward lockout and control before the down signal.
• Dropping the barbell before the down signal will result in a no lift.

Clean & Jerk

• The lift begins with the barbell on the ground.
• The athlete must clean the barbell to the shoulders, then lift it overhead in one or two motions.
• All variations are permitted for both the clean and the jerk.
• At the top, the athlete must be standing tall with hips, knees, and elbows fully extended, and the barbell locked out overhead.
• The athlete must demonstrate control and wait for the judge’s down signal before dropping the bar.
• Dropping early or failing to show control will result in a no lift.

SCORING

• Team score = combined total of the two successful lifts.
• Tiebreaker: In the event two teams finish with the same total weight, the lighter of the two teams' lifts will be recorded, and the heavier lift between the two teams will serve as the tiebreaker.

WORKOUT 4 – "RUDOLPH'S REVENGE"

6:00 AMRAP

30 Burpees Over Bar
15 Sandbag Cleans
Max Cal Echo Bike in Time Remaining

RX: 100/70 lbs
Scaled: 70/50 lbs

WORKOUT FLOW & RULES

• Only one athlete may work at a time.
• At "3, 2, 1, Go," one athlete begins the 30 Burpees Over Bar.
• Athletes may split or break up reps however they choose, but only one athlete may be working at a time.
• Once all 30 Burpees Over Bar are complete, the team moves to 15 Sandbag Cleans, again shared as desired.
• After completing all 15 cleans, the team will spend the remaining time accumulating maximum calories on the Echo Bike.
• Athletes may switch on and off the bike as often as they wish.
• The score is total calories accumulated.
• Tiebreaker: Time to complete the 5th Sandbag Clean.
• The monitor must be reset to zero before each heat.
• All equipment must remain within the designated lane throughout the workout.

MOVEMENT STANDARDS

Burpee Over Bar

• Chest and thighs must make clear contact with the ground at the bottom of each rep.
• Athletes must use a two-foot takeoff to jump over the bar.
  Jumping may be performed laterally or bar-facing.
• Reps begin when the chest and thighs make contact with the ground and end when both feet land on the opposite side of the bar.

Sandbag Clean

• The sandbag begins on the floor between the athlete's feet.
• The athlete must lift the sandbag from the floor and clean it to the front rack position.
• At the top, the athlete must be standing tall with hips and knees fully extended and the sandbag supported on the shoulders.
• The sandbag may rest on the shoulders, but may not be held out in front of the body.
• Dropping the sandbag from the top is allowed, but the athlete must wait for the judge's all-clear before doing so.
• If the sandbag is dropped before receiving the all-clear, the rep will be considered a no-rep and must be repeated.

Echo Bike

• Calories will be tracked on the official monitor.
• The monitor must start at zero before each heat.
• Only one athlete may be on the bike at a time.
• Athletes may switch at any point, but must maintain control during transitions.
• The final score will be the total calories displayed at the time cap. Partial calories do not count.

WORKOUT 3: “SNOW DAY GAINS”

16:00 Ascending AMRAP (Teams of 2)

50-60-70...DB Bench Press
30-35-40...Ski Erg Calories

Rx Weights: 50/35 lb dumbbells
Scaled Weights: 35/25 lb dumbbells
Optional Further Scale: 25/20 lb dumbbells (see scale rule)

Score: Total reps completed (bench reps + calories)

WORKOUT RULES & FLOW

• Both athletes begin standing behind the designated start line.
  At 3-2-1-Go, both athletes may cross the line and move to their equipment.
• Only one athlete may work on either movement at a time.
  Athletes may switch at any time during either the bench press or the SkiErg.
• After completing the bench press reps, the team moves to the SkiErg for the required calories.
• After the calories are completed, the team returns to the bench and begins the next higher-rep set.
• If one athlete finishes their assigned reps and the partner is still working, they may stand, rest, move freely, or sit back on the bench, but they may not begin the next movement until calories/reps are complete.
• The workout continues in ascending fashion until the 16:00 time cap.

MOVEMENT STANDARDS

Dumbbell Bench Press

• Feet must stay in contact with the floor.
• Head and shoulders must remain in contact with the bench throughout all reps.
• Start: Arms fully extended above the athlete.
• Bottom: Dumbbells must make clear, visible contact with any part of the upper chest or shoulder area.
• Top: Full elbow lockout is required.
• Athletes may rest or switch partners at any time during the set.
• No Reps Include:
  • Hips lifting off the bench
  • Dumbbells not making contact with the chest/shoulder region
  • No lockout at the top

SkiErg

• The monitor must be reset to zero before each working set.
  Any pulling style or stance is allowed.
• Calories must fully register before leaving the SkiErg.
• Only one athlete may accumulate calories at a time.
• Non-working partner may stand, move, or sit back on the bench while waiting.

SCALING / DIVISION RULES

• Scaled Division default weight is 35/25 lb dumbbells.
• If a team needs to make further modifications, 25/20-lb dumbbells may be used.
• However, teams using 25/20 lb dumbbells will be ranked below all teams that complete the workout as written in their division. They will only be ranked against other teams that also use 25/20.

TIEBREAK

• Tiebreak is the time it takes your team to complete the set of 60 bench press reps (the second bench round).
• Example: If the team finishes the 60-rep bench at 07:52, tiebreak = 7:52.

WORKOUT 1: “Up The Chimney”

For Time – 12:00 Cap

800m Run
6 Rope Climbs
20 Toes-to-Bar
6 Rope Climbs
800m Run

Scaled: 18 Sit-to-Stand Rope Climbs & 20 Knee Raises

Score: Time to complete.

WORKOUT RULES & FLOW

• Athletes begin standing behind the designated start/finish line.
• At 3-2-1-Go, athletes begin the 800m run, which will be performed as 2 x 400m laps around the building.
• After completing both laps, athletes move to the rope for six rope climbs.
• Then to the bar for 20 toes-to-bar (or 20 knee raises for scaled).
• Then back to the rope for six more rope climbs.
• Finish with two more 400m laps (800m).
• Both athletes must cross the finish line for the time to stop.

MOVEMENT STANDARDS

Rope Climb (Rx)

• The athlete must start from the floor.
• The athlete must make a clear, visible single-hand touch on the crossbeam at the top.
• Ascent must be controlled.
• Dropping from above the designated drop line = no rep.

Toes-to-Bar (Rx)

• At the start of each rep, both heels must break behind the vertical plane of the bar.
• Rep is complete when both feet contact the bar between the hands simultaneously.

Sit-to-Stand Rope Climb (Scaled)

• The athlete begins seated on the floor.
• The athlete stands using the rope, reaching full hip extension at the top.
• The athlete must return to a fully seated position under control.
• Feet may not move.
• Setup: Athlete starts standing flush against the rope to mark foot placement. They must begin and end each rep with their feet in that same position.

Knee Raises (Scaled)

• Both heels must break behind the vertical plane of the bar before each rep.
• Knees must rise above the hip crease.

RUN RULES

• Each 400m run = 1 rep.
• Partial or incomplete runs do not count.
• Both partners must not only be inside but also past their designated work line to begin their rope climbs.

TIME CAP & PARTIAL SCORING

• If the athlete does not finish before 12:00:
  • Score = 12:00 + total completed reps.
• Rope climbs, TTB/knee raises, and completed 400m runs are counted.

TIEBREAK

• The tiebreak time is the time it takes the athletes to complete their first set of 6 Rope Climbs / 18 Sit-to-Stand Rope Climbs.