Sink Or Swim: Lifeboat 2025

For Time: 15 Minute Cap

Reps are divided anyway between partners.

RX

40 Chest To Bar Pull Ups

40 Calories ECHO Bike

40 Burpee Box Jump Overs (24"/20")

40 Handstand Push Ups

--Rest 1:00 Minute--

20 Handstand Push Ups

20 Burpee Box Jump Overs (24"/20")

20 Calories ECHO Bike

20 Chest To Bar Pull Ups

Intermediate/Masters

40 Chin Over Bar Pull Ups

40 Calories ECHO Bike

40 Burpee Box Jump Overs (24"/20")

40 Handstand Push Ups (With Riser)

--Rest 1:00 Minute--

20 Handstand Push Ups (With Riser)

20 Burpee Box Jump Overs (24"/20")

20 Calories ECHO Bike

20 Chin Over Bar Pull Ups

Scaled

40 Ring Rows

40 Calories ECHO Bike

40 Burpee Box Step Overs (24"/20")

40 Double Dumbbell S2OH (25/15)

--Rest 1:00 Minute--

20 Double Dumbbell S2OH (25/15)

20 Burpee Box Step Overs (24"/20")

20 Calories ECHO Bike

20 Ring Rows

Movement Standards:

Chin Over Bar Pull Up: The athlete must start each rep with arms fully extended and feet off the ground.  Strict, kipping, and butterfly styles of pull up are permitted.  The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

Chest To Bar Pull Up: The rep begins with athletes hanging from the bar with arms fully extended and feet off the ground.  At the top, the chest must clearly come into contact with the bar below the collarbone.  Overhand, underhand, or mixed grips are all permitted.  Strict, kipping, or butterfly are all permitted.

Feet On Line Ring Rows: The rep will start with any part of both feet clearly on the tape line on the floor and arms fully extended with one ring in each hand.Athletes will pull their body upward until both hands have made contact with the athlete’s chest at the same time.  Athletes' feet must remain stationary throughout the duration of the rep.  Athletes' knees may be bent but must remain behind the foot.

ECHO Bike - Athlete will remain seated on the bike until the required number of calories is displayed on the monitor.

Burpee Box Jump Overs - The burpee box jump over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. In the bottom, the athlete must remain perpendicular to the box on each rep. In the box jump over, there is no requirement to stand tall while on top of the box. A two foot take off is always required (Scaled division may choose to step over, both feet must touch the top of the box), and only the athlete's feet may touch the box. The athlete step or jump off the box to the other side. Each rep is counted when the athlete lands on the ground on the opposite side.

Handstand Push Up - Every repitition of the HSPU begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the bottom, the athlete's head makes contact with the ground (riser for Intermediate/Masters). The feet do not need to remain in contact with the wall for the entire movement, but must be on the wall at the beginning and end of each rep. Kipping is allowed.

Double Dumbbell Shoulder To Overhead - Each rep begins with the dumbbells on the shoulders and finishes with the dumbbells 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 finished directly over the body with the feet in line.

For Time: 20 Minute Cap

RX

18-36-54 SynchronizedWall Balls (20/14) (10'/9')

90' Sled Push (225)

18-36-54 Synchronized Double Kettlebell Deadlifts (70/53)

90' Sled Push (225)

Intermediate/Masters

18-36-54 SynchronizedWall Balls (20/14) (10'/9')

90' Sled Push (180)

18-36-54 Synchronized Double Kettlebell Deadlifts (53/35)

90' Sled Push (180)

Scaled

18-36-54 Alternating Wall Balls (14/10) (10'/9')

90' Sled Push (135)

18-36-54 Synchronized Double Kettlebell Deadlifts (35/26)

90' Sled Push (135)

Movement standards

Synchronized Wall Balls - At the start of each rep, the ball must be in the support position in front of the athlete’s body.  Both athletes must squat until the hip crease is below the knees. A squat clean to start the set is allowed but not required as long as the ball starts on the ground. The rep is credited when the center of both balls hit the target clearly above the specified height. If either/both balls hit low or do not hit the wall, the rep will not count. If a ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce. Synchronization occurs when the hip crease of both athletes is below the knee at the same time.  Balls do not have to hit the specified height at the same time for the rep to count.

Alternating Wall Balls - At the start of each rep, the ball must be in the support position in front of the athlete’s body.  The athlete must squat until the hip crease is below the knees. A squat clean to start the set is allowed but not required as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target clearly above the specified height. If the ball hits low or does not hit the wall, the rep will not count. If a ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce. Athletes will alternate wall ball reps.  One athlete is not allowed to complete two consecutive reps.  The non-working athlete does not have to hold their ball while the working athlete completes their rep.

Sled Push - Athletes will push the sled in 30’ increments until they reach the designated 90’ distance. The sled may be pushed by either athlete or both athletes simultaneously. Athletes may touch any part of the sled in order to push the sled. The sled must be pushed from behind, pulling the sled is not allowed.  When the sled reaches the end of the 30’ length, the push poles must be removed from their holsters and placed on the opposite side of the sled to be pushed again. Spinning the sled 180 degrees will not be allowed. Any portion of the sled must clearly break the tape line on the ground for the rep to count. 

Synchronized Double Kettlebell Deadlifts - Starting with both kettlebells on the floor, both athletes must lift their kettlebells until the hips and knees reach full extension, and the head and shoulders are in line with the hips. Arms must be straight throughout. No Bouncing. Kettlebells must touch the ground on the outside of the athlete’s feet (no sumo). The synchronization occurs when both athletes reach full lock out at the same time. If one athlete reaches extension at the end of the rep before the other athlete, that athlete may wait for their partner to reach extension and the rep will count.

AMRAP: 8 Minutes

Partners Alternate Full Rounds

RX/Intermediate/Masters

20 Double Unders

10 Snatches (75/55)

Scaled

20 Single Unders

10 Snatches (45/35)

Movement Standards:

Snatch - Each rep starts with the bar on the ground. Power, squat, and split snatches are permitted. Hang snatches are NOT permitted. Bouncing the bar is NOT permitted. The rep is counted when the athlete;s hips, knees, and arms are extended. The bar must be over the middle of the body, or slightly behind, when viewed from the profile. If a split snatch is used, the feet must return in line before the bar is lowered.

Double Unders - The rope passes under the feet twice for each jump. For scaled division, the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

For Time;

1,000m Run On Assault Air Runner