The Last Team Standing

Adult Teams of 3

Teens Teams of 2

Kids Teams of 2

Adult Teams of 3

1 Minute and 30 Second Intervals to Complete:

  • 3 Synchronized Burpees
  • 1 Athlete works at a time:
    • 7 Clean and Jerks 
    • 7 Front Squats

Rest for the remainder of interval

*At the beginning of each new interval, teams will increase burpees by 3 reps to 6, 9, 12, etc… Clean and jerk and front squat reps will remain at 7 reps each. Teams will continue intervals until unable to complete set of burpees, clean and jerks, and front squats in the interval.

Scaling Key:

  • RX: 185/125
  • Masters 35: 155/105
  • Intermediate & Masters 45+: 135/95
  • Novice: 95/65

Description and Standards

The clock will be set for continuous 1:30 intervals. At the call of 3, 2, 1, GO! ALL THREE athletes begin with 3 synchronized burpees. The rep begins with all 3 athletes in the standing position. From there, athletes jump or step back to lie on the ground, with chests touching the ground at the same time. The rep is complete when all 3 athletes move to the standing position and jump with knees and hips extended, body straight, and hands above the head. Athletes do not have to jump and reach at the same time, however the chests of all 3 athletes must touch the ground at the same time. 

From there, ONE athlete will work at a time to complete 7 clean and jerks. The other two athletes must remain off the lifting platform in their designated space. Athletes can switch out at any time by setting the barbell down on the platform. Tag out is NOT required. Each rep starts with the loaded barbell on the ground. Athletes may power clean or squat clean. The rep is complete when athletes press the bar above the shoulders with knees, hips, shoulders, and elbows fully extended and both feet under the hips. Athletes may strict press, push press, push jerk, or split jerk.

Next, ONE athlete will work at a time to complete 7 front squats. The other two athletes must remain off the lifting platform in their designated space. Athletes can switch out at any time by setting the barbell down on the platform. Tag out is NOT required. Athletes may start their first rep with a squat clean if desired. The rep starts with the weight in the front rack position and the crease of the hip below the knee. The rep is counted when the athlete stands up fully with bar in the front rack position with knees and hips completely extended. 

Once teams complete all required reps, they may rest for the remainder of the 1:30 interval. Teams may not start the next interval until the 1:30 mark. At this 1:30 mark, ALL THREE athletes will begin the next round with 6 synchronized burpees and continue performing the couplet of 7 clean and jerks and 7 front squats. 

The work-out continues in this fashion with synchronized burpees increasing by 3 reps every 1:30. Teams complete the workout when they can no longer complete the set number of burpees, clean and jerks, and front squats in the 1:30 interval. The score will be the number of reps when the workout ends.

Key Pointers

This 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 you are 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. Stay on the floor and cheer on the remaining teams in your heat on once your team finishes. The ground/bar may be hot as we are outside. Bring gloves for the bar and/or have the front of your body covered during burpees if you desire. This one will be HYPE!!!

Teens Teams of 2

8 Min AMRAP

  • 3 Synchronized Burpees
  • 1 Athlete Works at a time:
    • 7 Clean and Jerks 95/65
    • 7 Front Squats

*Increase burpees by 3 reps each round to 6, 9, 12, etc…

Description and Standards

At the call of 3, 2, 1, GO! BOTH athletes begin with 3 synchronized burpees. The rep begins with BOTH athletes in the standing position. From there, athletes jump or step back to lie on the ground, with chests touching the ground at the same time. The rep is complete when both athletes move to the standing position and jump with knees and hips extended, body straight, and hands above the head. Athletes do not have to jump and reach at the same time, however the chests of both athletes must touch the ground at the same time. 

From there, ONE athlete will work at a time to complete 7 clean and jerks. The remaining athlete must remain off the lifting platform in their designated space. Athletes can switch out at any time by setting the barbell down on the platform. Tag out is NOT required. Each rep starts with the loaded barbell on the ground. Athletes may power clean or squat clean. The rep is complete when athletes press the bar above the shoulders with knees, hips, shoulder, and elbows fully extended and both feet under the hips. Athletes may strict press, push, press, push jerk, or split jerk.

Next, ONE athlete will work at a time to complete 7 front squats. The remaining athlete must remain off the lifting platform in their designated space. Athletes can switch out at any time by setting the barbell down on the platform. Tag out is NOT required. Athletes may start their first rep with a squat clean if desired. The rep starts with the weight in the front rack position and the crease of the hip below the knee. The rep is counted when the athlete stands up fully with bar in the front rack position with knees and hips completely extended. 

At the beginning of each new set, athletes will increase burpees by 3 reps to 6, 9, 12, etc. Final score is the total number of reps at the end of the 8 min AMRAP.

Key Pointers

The ground/bar may be hot as we are outside. Bring gloves for the bar and/or have the front of your body covered during burpees if you desire.

Kids Teams of 2

8 Min AMRAP

  • 1 Athlete Works at a time:
    • 3 Burpees
    • 7 Clean and Jerks 
    • 7 Front Squats

* Increase burpees by 3 reps each round to 6, 9, 12, etc…

Scaling Key:

  • 8-10: 15 lbs.
  • 11-13: 30 lbs.

Description and Standards

At the call of 3, 2, 1, GO! ONE athlete will work at a time to complete 3 burpees. The rep begins with the athlete in the standing position. From there, the athlete jumps or steps back to lie on the ground, with chest touching the ground. The rep is complete when the athlete moves to the standing position and jump with knees and hips extended, body straight, and hands above the head. 

From there, ONE athlete will work at a time to complete 7 clean and jerks. The remaining athlete must remain off the lifting platform in their designated space. Athletes can switch out at any time by setting the barbell down on the platform. Tag out is NOT required. Depending on division, a 15lb training bar loaded with small plates will be used. In this case, athletes will bring the bar below the knee and not to the floor. Otherwise, each rep will start with the loaded barbell on the ground. Athletes may power clean or squat clean. The rep is complete when athletes press the bar above the shoulders with knees, hips, shoulder, and elbows fully extended and both feet under the hips. Athletes may strict press, push, press, push jerk, or split jerk.

Next, ONE athlete will work at a time to complete 7 front squats. The remaining athlete must remain off the lifting platform in their designated space. Athletes can switch out at any time by setting the barbell down on the platform. Tag out is NOT required. Athletes may start their first rep with a squat clean if desired. The rep starts with the weight in the front rack position and the crease of the hip below the knee. The rep is counted when the athlete stands up fully with bar in the front rack position with knees and hips completely extended. 

At the beginning of each new set, athletes will increase burpees by 3 reps to 6, 9, 12, etc.

Final score is the total number of reps at the end of the 8 min AMRAP.

Key Pointers

The ground/bar may be hot as we are outside. Bring gloves for the bar and/or have the front of your body covered during burpees if you desire.