4 Person Coed teams will pair up in M/F Pairs. On the count of 3...2...1.. Go! One pair will start performing their Synchro sandbag cleans at the start line, behind a designated cone. Once their designated rep count of Sandbag cleans are performed, teammates will pick up the sandbags and complete the designated distance sandbag carry together. Pairs will alternate after each completed round. Pairs are NOT allowed to switch out during each round. Each round must be completed in its entirety prior to the next pair starting their round.
(11min Time Cap)
4 Rounds: Pair 1 goes then Pair 2 goes:
• 4 Synchro (M/F) Over Shoulder Sandbag Cleans (100lb/70lb)
• 50yrd Synchro (M/F) Sandbag Carry in Front of body.
4 Rounds: Pair 1 goes, then Pair 2 goes:
• 8 Synchro (M/F) Over Shoulder Sandbag Cleans
• 50yrd Yoke Carry 295lb
2 Round: Pair 1 goes then Pair 2 goes:
• 12 Synchro (M/F) Over Shoulder Sandbag Cleans
• Tire Flip 20yards (2 athletes can flip)
• *For Time*
On the count of 3..2..1...Go! Athletes can start on the GHD for their synchro GHD Sit Ups. There is no start line for their teammates to stay behind during this workout. Athletes can switch up their M/F pairs at anytime. A hand to hand contact must take place to switch from one movement to another as they make their way through the Chipper. The workout area is designed as a Chipper and your team will move down the course until all movements are completed or time expires. Athletes must be aware of their judges position and cannot interfere or get between the judge and the performing athletes. Any interference may result in no reps or lost reps.
(11min Time Cap)
• 100 (M/F) Synchro GHD Sit Ups
• 75 (M/F) Synchro Snatches 60/40
• 50 (M/F) Axle Bar Tandem Deadlift 275lb • 40 Bench Press 185/105
-Tag to next movement.
On the count of 3..2...1...GO! Rower and Runner will start. Any athlete and any gender can transfer on and off the rowers at anytime. The Freakin Runner will be in a sled push setting for the first .7 Distance. Once the distance is met. The last athlete on the runner must come off, perform 4 burpee over rower and tag the next athlete to start the Run. The waiting athlete, will be with the judge to switch the sledge push setting to the run setting on your machine.
Two Separate Scores: Both a 11 min AMRAP.
1) Freakin Runner “Sled Push Mode” ….Buy In: .7 distance on the runner for all divisions. Score for the runner will be total distance at the end of the 11min AMRAP including the .7 distance of the Sled Push Mode.
Athlete may have hands on the side rails for safety to start or get positioned but cannot hold onto the side rails for the sled push mode. During Sled push mode, athlete must have hands anywhere on the front vertical bars.
2) Freakin Runner “Running Mode”: Athlete may have hands on the side rails for safety to start or get positioned but cannot hold onto the side rails for the run.
2) Rower Max Calorie (Score B.)*AMRAP*
-Athlete Rowing will have to stop in order for teammate to perform “burpee over rower”. However can resume their calorie count as soon as rower is clear.
-Once the 4 burpees are complete, athletes will continue with their max calorie row… The 4 burpees is ONLY ONE TIME, when the runner is switched from Sled Push Mode to Run Mode.
-Athletes may partition any way with any gender.
-IF AT ANY POINT IN TIME, A RUNNER OR ROWER’s Monitor is hit and resets, the judge will go off of whatever the monitor states at the end of the 11mins. Any calories lost or distance lost will not be accounted for. Athletes be cautious of your transitions.
All athletes will start behind the Echo Bike. On the count of 3..2..1..Go! One athlete will be allowed on the floor past the echo bike at a time, except for the Synchro Axle Bar Front. Athletes must tag in and out behind the echo bike for the entire workout. Workout has 2 separate scores, A and B. Score A is the 11min AMRAP of the entire workout. Score B is the 11min AMRAP of the Echo Bike for Calories.
20 Handstand Push Ups
10 Rope Climbs
10 Bar Muscle Ups
10 M/F Synchro Axle Bar Front Squats 185/115 Echo Bike (Max Calorie) Score B.
-If Echo Bike’s monitor is slammed by an athlete and turns off. The penalty will be the lost calories.
April 22, 2023
Address: 200 SW 172nd Ave, Pembroke Pines, FL 33029
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