Workout 1: Rise From The Grave
In 6 Minutes, For Both Athletes:
Establish a 1RM Barbell Turkish Get-Up
Both athletes must complete all attempts within 6 minutes. There is no limit on the number of attempts that can be made. Score will be the sum of the heaviest weight successfully lifted by athlete 1 and the heaviest weight successfully lifted by athlete 2.
The athlete begins lying down with both shoulders and butt on the ground, and the barbell raised above them, supported in only one hand, with the elbow of the supporting arm fully locked out. The athlete MAY use both arms to position the barbell in this initial position (i.e. can bench press and/or use their hips to get the barbell into a 1-arm locked out position.)
The rep is complete when the athlete is standing with the barbell overhead, in one hand, with the elbow completely locked out, and the weight under control and balanced over the athlete's midline. The athlete must wait at lockout for their judge to confirm that the rep is good before lowering the barbell.
Either arm may be used to complete the get-up. The athlete is only required to get the barbell up: a descent will not be required. However, the athlete MUST lower the barbell under control. Dropping the barbell from anywhere above the shoulders will result in a no rep. Both hands should be used to lower the barbell back to the ground under control.
During the movement, the athlete may use either arm to hold the barbell, and must not touch the barbell or any part of the body with the other hand at any time. The barbell must remain above the athlete's head at all times.
Workout 2: The Beast
6 Minute AMRAP:
6 Muscle-Ups [Scaled: Burpee-Jumping-Pull-Ups]
1 Minute Rest
6 Minute AMRAP:
6 Power Cleans
6 Handstand Push-Ups [Scaled: Push-Ups]
1 Minute Rest
6 Minute AMRAP:
6 Power Snatches
6 Toes-to-Bar [Scaled: Hanging Knee Raises]
Male Team Weights
Rx: 275# Deadlift; 185# Clean; 135# Snatch
Scaled: 185# Deadlift; 135# Clean; 85# Snatch
Female Team Weights
Rx: 185# Deadlift; 135# Clean; 85# Snatch
Scaled: 125# Deadlift; 85# Clean; 65# Snatch
Reps may be divided in any way between team athletes (there is no minimum work requirement.)
Deadlift: Both sides of the barbell must be touching the ground to begin each rep. The athlete must reach full knee and hip extension, and the athlete's shoulders must be behind the bar at the top of each rep.
Muscle-Up: In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscleups are performed, a change of direction below the rings is required.
Burpee-Jumping-Pull-Up: Athletes will set up the rings at a height such that the bottom of the ring bisects their forearm when their arms are overhead. They will complete a burpee during which their chest must make complete, unambiguous contact with the ground, then grab the rings and jump into a pull-up that ends with the rings touching the athletes shoulders or chest (or anything lower than that.)
Power Clean: Both sides of the barbell must be touching the ground to begin each rep. The athlete must clean the bar to the front rack. Each rep must end with full knee and hip extension, and elbows in front of the bar. Squat cleans, power cleans, and muscle cleans will all be permitted.
Handstand Push-Up: Each rep must begin in handstand, with palms completely inside the tape box (standard 24x34"), arms completely extended, head in line with body. Athlete must touch their scalp to the floor and return to full extension with head in line with body. Each rep begins and ends with both feet touching the wall. Kipping and strict HSPU are both permitted.
Push-Up: Athletes must begin and end in a plank position. At the bottom of each rep their chest must make complete, unambiguous contact with the ground. Plank position must be maintained throughout: gratuitous worming will not be permitted.
Power Snatch: Both sides of the barbell must be touching the ground to begin each rep. The athlete must take the bar overhead in one fluid movement, and reach full knee, hip, and elbow extension with the barbell over the middle of their feet at the top of each rep. Clean and jerks (i.e. a pause in the rack) will not be permitted. Squat snatches, power snatches, and muscle snatches will all be permitted. Pressing out will be permitted as long as the barbell does not stop its upward trajectory.
Toes-to-Bar: The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.
Hanging Knee Raise: The arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above the height of the hips.
Workout 3: Dr. Jekyll & Mr. Hyde
For Total Time —
Partner 1 completes “Dr. Jekyll”
Then Partner 2 completes “Mr. Hyde”
Time Cap: 14 Minutes.
Male Team Weights
Rx: 95# Barbell, 2x50# Dumbbells
Scaled: 65# Barbell, 2x35# Dumbbells
Female Team Weight
Rx: 65# Barbell, 2x35# Dumbbells
Scaled: 35# Barbell, 2x20# Dumbbells
This pair of workouts will be performed back-to-back. Athlete 1 will complete all of "Jekyll", then will tag athlete 2 who will perform all of "Hyde". The team score will be the total time taken to complete both workouts.
Row: The C2 monitor must begin at 0 each round and must read the full calorie number before the athlete leaves the rower seat. Athletes are responsible for resetting their monitor each round. The second athlete may be seated on their rower while the first athlete is completing "Jekyll": the first athlete must physically tag the second athlete before they can begin rowing.
Barbell Thruster: The barbell begins on the floor. The athlete must clean the barbell to begin his or her reps. The first rep may be squat cleaned. The athlete must pass through a full depth squat with hip crease below knee at the bottom of each rep, and reach full knee, hip, shoulder, and elbow extension with the barbell over the middle of their feet at the top of each rep.
Dumbbell Thruster: The dumbbells begin on the floor. The athlete must clean the dumbbells to begin his or her reps. The first rep may be squat cleaned. The athlete must pass through a full depth squat with hip crease below knee at the bottom of each rep, and reach full knee, hip, shoulder, and elbow extension with the dumbbells over the middle of their feet at the top of each rep.