South Shore Showdown

Duration: AMRAP 9
Format: Team of 3 — one athlete works at a time.

Before the clock starts, your team must assign each athlete to one of three movements:

Athlete 1: Shuttle Runs (4 x 25' laps per turn)
Athlete 2: Sandbag Carry (2 x 25' laps per turn)
Athlete 3: Burpee Broad Jumps (1 x 25' lap per turn)

(Each lap is 25' out, turn, and 25' back.)

Sandbag weight:
Men's Intermediate: 200#
Men's Scaled: 150#
Men's Masters: 150#
Women's Intermediate: 132#
Women's Scaled: 100#
Women's Masters: 100#

Once roles are chosen, you’re locked in for the entire 9 minutes — no switching.

At 3-2-1… go! Athlete 1 begins with 4 laps of shuttle runs. When they finish, Athlete 2 immediately picks up the sandbag for their lap. Once complete, Athlete 3 takes over with burpee broad jumps for their lap. After Athlete 3 finishes, the rotation restarts at Athlete 1. Continue cycling in this order for 9 minutes to accumulate as many total laps as possible.

Scoring: Total team laps completed in 9 minutes.

💥Theme: Strategy meets stamina. Choose wisely — once you’ve locked in your role, you’re in it until the clock hits zero. Only the most balanced and coordinated teams will prevail.

MOVEMENT STANDARDS

SHUTTLE RUNS

1. Athlete 1 will start with both feet behind the line. 
   On 3, 2, 1, GO, the athlete will run and cross the line at 25 feet. 
2. Both feet and one hand must touch the ground past the turnaround line (three point contact) before running back to the start position.
3. Both feet must cross the start line again
4. One rep is counted for each complete shuttle run length (25 feet is one point. Down and back are two points, etc.)

SANDBAG SHUTTLE

1. Once athlete 1 completes the shuttle runs, athlete 2 will pick up the sandbag and begin their shuttle.
2. Athlete 2 will start with both feet behind the line. 
3. Both feet must pass the line at the turnaround line 25 feet away.
4. Both feet must pass the start line.
5. If the athlete drops the bag at any time during their shuttle, they can pick it up and resume with no penalties.

BURPEE BROAD JUMPS

1. Once athlete 2 completes their sandbag run, athlete 3 may begin doing their burpee broad jumps.
2. Athlete 3 will start behind the line.
3. The first burpee on either end of the shuttle must begin with both hands on the floor BEHIND the line.
4. The athlete may jump or step down, and jump or step back up.
5. When coming up from the burpee, the athlete's feet may not go past their hands.
6. The athlete must do a two foot take off and two foot landing.
7. Each length of the shuttle is complete when the athlete jumps across the line. They cannot step over the line. If your last jump leaves you a couple of inches from the line, another burpee broad jump must be completed to get over the line.

Format: Team of 3 — one athlete works at a time.
Time Cap: 18 minutes

This event is all about progression — both in reps and in strategy. Before the workout begins, teams must decide which athlete will take on which “level.” Once you’ve chosen your order, it’s locked in for the duration of the event.

At 3-2-1… go!

Athlete 1 will complete 3 rounds of:
🔹 12 Calorie SkiErg
🔹 10 Pull-Ups
🔹  8 Front Squats

Once Athlete 1 finishes all three rounds, Athlete 2 begins 2 rounds of:
🔹 18 Calorie SkiErg
🔹 15 Pull-Ups
🔹 12 Front Squats

When Athlete 2 completes their work, Athlete 3 will tackle 1 round of:
🔹 36 Calorie SkiErg
🔹 30 Pull-Ups
🔹 24 Front Squats

Each athlete performs the same total number of reps — but how those reps are structured changes with each “level.”

Scoring: Time to complete all reps, or total reps at time cap.

💥 Theme: Strategy meets stamina. Choose your lineup wisely — pacing, endurance, and recovery all matter as your team climbs through each level. The faster you adapt, the faster you Level Up.

LOAD AND MOVEMENT STANDARDS

Men's Intermediate: 155# Front Squat / Pull ups
Men's Scaled: 115# Front Squat / Ring rows
Men's Masters: 115# Front Squat / Ring rows
Women's Intermediate: 115# Front Squat / Pull ups
Women's Scaled: 75# Front Squat / Ring rows
Women's Masters: 75# Front Squat / Ring rows

SkiErg

1. The screen must be reset to zero calories before beginning each round.
2. The athlete may not leave the SkiErg until the required number of calories has been accumulated
    

Pull ups

1. Start: Arms must be fully extended at the bottom, with the feet off the ground.
2. Top: The chin must break the horizontal plane of the bar.
3. Style: Strict, kipping, or butterfly pullups are acceptable as long as the standards are met.
4. For kipping or butterfly pullups, the feet must pass behind the upright to begin each rep.

Ring rows

1. The bottom of the ring will be set to 34" above the floor
2. The rep begins when arms, hips, and knees are fully extended, and the feet are past the tape line (at the rig uprights)
3. The rep is complete when then rings touch the athletes chest/shoulders.

Front squats

1. The bar will be taken from the rig.
2. Bottom position: The hip crease must pass clearly below the top of the knees to achieve "depth".
3. Top position: The hips and knees must be fully extended at the top of each repetition, with the bar still racked across the shoulders.
4. If the athlete drops the bar to the floor, the athlete can clean it back up and continue the set.  If they drop it after their set is complete, that athlete must re-rack the bar for the next athlete. Their partner cannot clean the barbell for them.

Duration: 12 minutes

Format: Team of 3 — each athlete has 12 minutes to find their 3-Rep Max Shoulder-to-Overhead.

When the clock starts, all three athletes will work together within a shared 12-minute window to establish their individual 3-rep max. The barbell must start from the floor — athletes may clean it to the shoulders to begin their set. Once the bar leaves the ground, all three shoulder-to-overhead reps must be completed before the barbell returns to the floor.

Any variation is allowed: strict press, push press, push jerk, split jerk, or any combination — but all three reps must be unbroken and show clear lockout overhead.

Teams may share bars and plates, but only one athlete lifts at a time. Strategy, pacing, and communication are key — plan your warm-ups and loading wisely.

Note: This is not a rising bar format like we had last year with the C&J max. This year, if you miss a set because it's too heavy, you can lower the weight and attempt a lighter lift.

Scoring: The sum of all three athletes’ heaviest successful 3-rep sets.

💥 Theme: Tap into your inner hero, charge your energy bar, and unleash your full strength. It’s time to Power-Up.

MOVEMENT STANDARDS

1. Starting position: The bar will start from the floor. The athlete must clean the barbell to their shoulders.
2. Once on their shoulders, the athlete can use a strict press, push press, push jerk, or split jerk.
3. All three reps must be completed before the bar can be returned to the floor.
4. Bar path: The bar must move from the shoulders to a fully locked-out position directly over the center of the body.
5. Finish position: The athlete's hips, knees, and elbows must be fully extended, with the feet in line and the bar stable overhead.
6. Foot position: For a valid rep, the feet must return to be in line with the body at the top of the movement (for a split jerk).

Every great adventure has a secret mission — a challenge that tests pure instinct and raw power.

This year’s Side Quest is exactly that. 

You and your teammates will have two attempts to establish your fastest 100 meter row. It'll run like this: we'll have three rowing machines setup side-by-side. You and your teammates will mount up, set your desired damper settings, etc. On 3, 2, 1, GO you'll each compete your first attempt. You'll rest 90 seconds and repeat.

Your team score will be the combined fastest times of each teammates attempts.

💥 Theme: The ultimate bonus round. Short. Explosive. Unforgiving.
Only the bold will conquer the Side Quest.

MOVEMENT STANDARDS

This one is very straight forward. The judge will set the machines up prior to beginning the event.

1. Each teammate will mount their rowing machine, and select their desired foot position and damper setting.
2. On 3-2-1-GO… each athlete will row 100 meters at max effort.
   They will then rest 90 seconds, the screen will automatically start the countdown for their rest.
3. Once the 90 seconds has elapsed, they’ll make a second and final attempt at their fastest 100 meter row.