3 Person Team
Score 1:
On a running clock…
- 1 Minute and 30 Second Intervals to Complete:
- All Teammates:
- 3 Synchronized Burpees*
- 1 Athlete works at a time:
- 12 Power Snatches
- 12 Overhead Squats
- Rest for the remainder of the interval
- All Teammates:
*Increase burpees by 3 reps with each new interval until failure by interval cap.
At the beginning of each new interval, teams will increase burpees by 3 reps to 6, 9, 12, etc… Barbell reps will remain at 12 reps each. Teams will continue intervals until they are unable to complete set number of burpees and barbell reps in the interval.
Score is the total number of reps completed once the team can no longer finish the required reps of an interval.
Scaling Key:
- RX: 155/105
- Masters 35+: 135/95
- Intermediate/Masters 45+: 115/75, Ground to Overhead and Front Squat
- Novice: 95/65, Ground to Overhead and Front Squat
Score 2:
Max Clean
In the 3 minutes immediately following the team’s final round, each teammate will attempt a Max Weight Clean.
Score is the total weight of all 3 teammates’ clean combined.
Team Flow Score 1
The clock will be set for continuous 1:30 intervals. At the call of 3, 2, 1, GO! ALL THREE athletes will move from the starting box and begin with 3 synchronized burpees.
Upon completion of the synchronized burpees, one athlete will work at a time to complete 12 snatches or ground to overhead reps, followed by 12 overhead squats or front squats. Non-working athletes must remain in the starting box. Teams main change partners at any time to complete the 12 repetitions of each movement.
Upon completion of the squats, teams may rest until the beginning of the next interval.
The workout continues in this fashion with synchronized burpees increasing by 3 reps (3,6,12,15,etc) every 1:30. The barbell reps will remain the same each round. Teams end the workout when they can no longer complete the set number of burpees and barbell reps in the 1:30 interval.
If a team starts an interval but realizes they will not finish the round, they may start prepping the bar for cleans, but NOT lift until the time expires in the Interval.
Score 1 is the total number of reps completed once the team can no longer finish the required reps of an interval.
Team Flow Score 2
In the immediate 2 intervals or 3 minutes following the team’s incomplete round that “knocks them out” of Score 1, the team will perform a 1 rep max clean. All three athletes will attempt lifts for a combined total weight for the score. There will be no rest or transition period so work fast and efficiently as a team!
Teammates may assist with loading the bar. The non-lifting teammates will return to the starting box once the bar is set. Teams may not reduce weight at any point during the lift. Teams may only increase weight. Teammates may take as many attempts as needed, without reducing the weight at any point.
Score 2 is the total combined weight of all 3 teammates’ heaviest lifts.
Key Pointers
Score 1 is a “Death By” style workout. Teams will finish at different points in the event. Will you be the last team standing?! Even if you know your team is not going to fully complete your interval, get as many reps as you can as they will go towards your final score. You will not be able to move on to the next interval if your team fails to complete the required reps in an interval. Once you finish Score 1, your team will immediately set your weight for Score 2. Stay on the floor and cheer on the remaining teams in your heat once your team finishes both parts of this workout.
Coed Duo
Score 1:
On a running clock…
- 1 Minute and 30 Second Intervals to Complete:
- Both Teammates:
- 3 Synchronized Burpees*
- 1 Athlete works at a time:
- 8 Power Snatches
- 8 Overhead Squats
- Rest for the remainder of the interval
- Both Teammates:
*Increase burpees by 3 reps with each new interval until failure by interval cap.
At the beginning of each new interval, teams will increase burpees by 3 reps to 6, 9, 12, etc… Barbell reps will remain at 8 reps each. Teams will continue intervals until they are unable to complete set number of burpees and barbell reps in the interval.
Score is the total number of reps completed once the team can no longer finish the required reps of an interval.
Scaling Key:
- RX: 155/105
- Masters 35+: 135/95
- Intermediate/Masters 45+: 115/75, Ground to Overhead and Front Squat
- Novice: 95/65, Ground to Overhead and Front Squat
Score 2:
Max Clean
In the 3 minutes immediately following the team’s final round, each teammate will attempt a Max Weight Clean.
Score is the total weight of both teammates’ clean combined.
Team Flow Score 1
The clock will be set for continuous 1:30 intervals. At the call of 3, 2, 1, GO! BOTH athletes will move from the starting box and begin with 3 synchronized burpees.
Upon completion of the synchronized burpees, one athlete will work at a time to complete 8 snatches or ground to overhead reps, followed by 8 overhead squats or front squats. Non-working athletes must remain in the starting box. Teams main change partners at any time to complete the 8 repetitions of each movement.
Upon completion of the squats, teams may rest until the beginning of the next interval.
The workout continues in this fashion with synchronized burpees increasing by 3 reps (3,6,12,15,etc) every 1:30. The barbell reps will remain the same each round. Teams end the workout when they can no longer complete the set number of burpees and barbell reps in the 1:30 interval.
If a team starts an interval but realizes they will not finish the round, they may start prepping the bar for cleans, but NOT lift until the time expires in the Interval.
Score 1 is the total number of reps completed once the team can no longer finish the required reps of an interval.
Team Flow Score 2
In the immediate 2 intervals or 3 minutes following the team’s incomplete round that “knocks them out” of Score 1, the team will perform a 1 rep max clean. Both athletes will attempt lifts for a combined total weight for the score. There will be no rest or transition period so work fast and efficiently as a team!
Teammates may assist with loading the bar. The non-lifting teammates will return to the starting box once the bar is set. Teams may not reduce weight at any point during the lift. Teams may only increase weight. Teammates may take as many attempts as needed, without reducing the weight at any point.
Score 2 is the total combined weight of both teammates’ heaviest lifts.
Key Pointers
Score 1 is a “Death By” style workout. Teams will finish at different points in the event. Will you be the last team standing?! Even if you know your team is not going to fully complete your interval, get as many reps as you can as they will go towards your final score. You will not be able to move on to the next interval if your team fails to complete the required reps in an interval. Once you finish Score 1, your team will immediately set your weight for Score 2. Stay on the floor and cheer on the remaining teams in your heat once your team finishes both parts of this workout.
Teens 14-17 Adult-Youth Duo Rx/Scaled
Score 1:
On a running clock…
- 1 Minute and 30 Second Intervals to Complete:
- Both Teammates:
- 3 Synchronized Burpees*
- 1 Athlete works at a time:
- 8 Ground to Overhead
- 8 Front Squats
- Rest for the remainder of the interval
- Both Teammates:
*Increase burpees by 3 reps with each new interval until failure by interval cap.
At the beginning of each new interval, teams will increase burpees by 3 reps to 6, 9, 12, etc… Barbell reps will remain at 8 reps each. Teams will continue intervals until they are unable to complete set number of burpees and barbell reps in the interval.
Score is the total number of reps completed once the team can no longer finish the required reps of an interval.
Scaling Key:
- RX: Adult – 135/95 Youth – 115/75
- Scaled: Adult – 95/65 Youth – 75/55
Score 2:
Max Clean
In the 3 minutes immediately following the team’s final round, each teammate will attempt a Max Weight Clean.
Score is the total weight of both teammates’ clean combined.
Team Flow Score 1
The clock will be set for continuous 1:30 intervals. At the call of 3, 2, 1, GO! BOTH athletes will move from the starting box and begin with 3 synchronized burpees.
Upon completion of the synchronized burpees, one athlete will work at a time to complete 8 ground to overhead reps, followed by 8 front squats. Non-working athletes must remain in the starting box. Teams main change partners at any time to complete the 8 repetitions of each movement.
Upon completion of the squats, teams may rest until the beginning of the next interval.
The workout continues in this fashion with synchronized burpees increasing by 3 reps (3,6,12,15,etc) every 1:30. The barbell reps will remain the same each round. Teams end the workout when they can no longer complete the set number of burpees and barbell reps in the 1:30 interval.
If a team starts an interval but realizes they will not finish the round, they may start prepping the bar for cleans, but NOT lift until the time expires in the Interval.
Score 1 is the total number of reps completed once the team can no longer finish the required reps of an interval.
Team Flow Score 2
In the immediate 2 intervals or 3 minutes following the team’s incomplete round that “knocks them out” of Score 1, the team will perform a 1 rep max clean. Both athletes will attempt lifts for a combined total weight for the score. There will be no rest or transition period so work fast and efficiently as a team!
Teammates may assist with loading the bar. The non-lifting teammates will return to the starting box once the bar is set. Teams may not reduce weight at any point during the lift. Teams may only increase weight. Teammates may take as many attempts as needed, without reducing the weight at any point.
Score 2 is the total combined weight of both teammates’ heaviest lifts.
Key Pointers
Score 1 is a “Death By” style workout. Teams will finish at different points in the event. Will you be the last team standing?! Even if you know your team is not going to fully complete your interval, get as many reps as you can as they will go towards your final score. You will not be able to move on to the next interval if your team fails to complete the required reps in an interval. Once you finish Score 1, your team will immediately set your weight for Score 2. Stay on the floor and cheer on the remaining teams in your heat once your team finishes both parts of this workout.
13 and Under Adult-Youth Duo Rx/Scaled
8 Min AMRAP
- 3 Synchronized Burpees*
- 8 Ground to Overhead (4 each athlete)
- 8 Front Squats (4 each athlete)
*Increase synchronized burpees by 3 reps each round (3,6,9,12 etc)
Score is total reps at 8 min cap.
Scaling Key:
- RX: Adult – 135/95 Youth – 75/55
- Scaled: Adult – 95/65 Youth – 45/30
Flow
At the call of 3, 2, 1, GO! BOTH athletes will move from the starting box and begin with 3 synchronized burpees.
Upon completion of the sync burpees, Athlete 1 will work to complete 4 ground to overhead reps, followed by Athlete 2 completing 4 reps.
Non-working athletes must remain in the starting box.
Upon completion of the ground to overhead reps, Athlete 1 will work to complete 4 front squats, followed by Athlete 2 completing 4 reps.
The workout continues in this fashion with synchronized burpees increasing by 3 reps (3,6,12,15,etc) with each new round. The barbell reps will remain the same each round.
Score is the total number of reps completed at the 8 min cap.
10 and Under Adult-Youth Duo
8 Min AMRAP
- 3 Synchronized Burpees*
- 8 Ground to Overhead (4 each athlete)
- 8 Front Squats (4 each athlete)
*Increase synchronized burpees by 3 reps each round (3,6,9,12 etc)
Score is total reps at 8 min cap.
Scaling Key:
- Adult – 95/65 Youth – 20
Flow
At the call of 3, 2, 1, GO! BOTH athletes will move from the starting box and begin with 3 synchronized burpees.
Upon completion of the synchronized burpees, Athlete 1 will work to complete 4 ground to overhead reps, followed by Athlete 2 completing 4 reps.
Non-working athletes must remain in the starting box.
Upon completion of the ground to overhead reps, Athlete 1 will work to complete 4 front squats, followed by Athlete 2 completing 4 reps.
The workout continues in this fashion with synchronized burpees increasing by 3 reps (3,6,12,15,etc) with each new round. The barbell reps will remain the same each round.
Score is the total number of reps completed at the 8 min cap.
Layout
Standards
Clean: The repetition starts with the bar on the ground. Athletes may muscle, power, or squat clean to achieve a repetition. The repetition is complete when the athlete receives the bar in the front rack position with hips and knees fully extended and elbows in front of the bar.
Front Squat: Athletes may clean, squat clean, or start from the most recently completed ground to overhead into the front rack position for the first repetition. The crease of the hip must pass below the crease of the knee. The rep is complete with the athlete standing and extending hips and knees fully while maintaining the front rack position.
Ground to Overhead: Athletes will start from the ground or with the bar crossing below the knee if they do not have bumper plates on the bar. Athletes may complete either a clean and jerk or snatch. The bar must return to the ground or below the knee each rep. The repetition is complete when the athlete achieves the standing position with the bar held over the shoulders, feet under the hips, and the knees, hips, and elbows fully extended.
Overhead Squat: Athletes may snatch, squat snatch, or start from the most recently completed snatch into the first repetition. The crease of the hip must pass below the crease of the knee. The rep is complete with the athlete standing and extending hips and knees fully while maintaining the overhead position.
Snatch: The repetition starts with the bar on the ground. Athletes may use any style of snatch, including power, squat, or split. The repetition is complete when the athlete achieves the standing position with the bar held over the shoulders, feet under the hips, and the knees, hips, and elbows fully extended.
Synchronized Burpee: Teams can face the same or opposite directions. The repetition begins when athletes jump or step back to reach the bottom position, with chest and hips touching the ground at the same time. Stepping and/or jumping back to the starting position are both permitted. Each athlete MUST clearly extend hips and move both feet off the ground with hands above the shoulders. The rep is credited when all athletes’ jump with hands above the shoulders. If the athlete receives a “no rep” for any reason, the entire rep must be repeated.