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RX DIVISION:

 

12 min AMRAP:

20 Partner Wall Balls @20/14 @10/9’

10 Synchro Pull-ups 

10 Burpee Box Jump Overs or Step-up Overs  @24/20”

 

Equipment Needed:

Wall Ball (20/14)

Target for Wall Balls = 10’/9’

Pull-up Bar

Box @24/20

 

NOTES: Score Completed Rounds + Reps. A Tie Break score will be completed after the first round is completed. Teams will have the option of performing box jump overs, box step-up & overs, or a combination and may divide the reps as needed. 

  • Partner Wall Balls: Partners will perform the partner wall balls shoulder to shoulder. One partner will perform a wall ball with their hip crease below the knee and throwing the ball to a 10/9’ target. One rep is complete once the wall ball contacts the appropriate height target. The opposite partner will catch the wall ball to begin their wall ball rep. For a round of 20 wall balls, each partner will complete 10 reps. 

  • Synchronized Pull-ups: Each rep starts with both athletes in the hang position on the bar with arms fully extended and feet off the ground. The rep is credited when both athletes reach a position with their chin breaking the horizontal plane of the top of the pull-up bar. Athletes must reach the top position at the same time. If one athlete reaches the top position ahead of the other, they may wait for their partner. Any style of pull-up or grip is permitted as long as the requirements are met.

  • Burpee Box Jump Overs: The athlete will begin facing the box and perform a bupree with chest and thighs on deck and may either jump over and completely clear the box or jump on top of the box then off the opposite side. There is no hip extension requirement for the box jump over. 

  • Burpee Box Step-up & Overs: The athlete will begin facing the box and perform a bupree with chest and thighs on deck and will step-up on top of the box with both feet before jumping or stepping off of the opposite side. Both feet must come into contact with the top of the box for a good rep before the athlete hops or steps off. There is no hip extension requirement for the box step-up over.

 

INTERMEDIATE DIVISION:

 

12 min AMRAP:

20 Partner Wall Balls @14/8” @10/9’

10 Pull-ups + Dead Hang 

10 Lateral Burpees over Bar (jump over)

 

Equipment Needed:

Wall Ball (14/8)

Target for Wall Balls = 10’/9’

Barbell for Lateral Burpees loaded w/ standard sized bumper plates 

 

NOTES: Score Completed Rounds + Reps. A Tie Break score will be completed after the first round is completed. 

  • Partner Wall Balls: Partners will perform the partner wall balls shoulder to shoulder. One partner will perform a wall ball with their hip crease below the knee and throwing the ball to a 10/9’ target. One rep is complete once the wall ball contacts the appropriate height target. The opposite partner will catch the wall ball to begin their wall ball rep. For a round of 20 wall balls, each partner will complete 10 reps. 

  • Pull-ups + Dead Hang Hold: Each rep starts with two (2) athletes in a dead hang position on the bar with arms fully extended and feet off the ground. One partner will perform pull-ups while the other partner continues to hold the dead hang position. The rep will be credited when one athlete's chin breaks the horizontal plane of the top of the pull-up bar and the other athlete is holding the dead hang position. Any style of pull-up or grip is permitted as long as the requirements are met. 

  • Lateral Burpees over Bar: Teams will utilize one (1) barbell for the lateral partner burpees over the barbell and start on opposite sides of the barbell. The burpees will be from from a two foot take off and there is no hip extension requirement. Each partner will complete 10 lateral burpees per round. Partners will only need to repeat the jump over the barbell if an athlete contacts the bar while jumping over (not the burpee). 

SCALED DIVISION:

12 min AMRAP:

20 Alt. Partner Wall Ball Thruster @14/8

10 Jumping Pull-ups + Dead Hang 

10 Lateral Burpees over Bar (step or jump over)

 

Equipment Needed:

Wall Ball (14/8)

Pull-up Bar for Dead Hang

Jumping Pull-up Bar set @6” above each athlete’s head

Barbell for Lateral Burpees loaded w/ standard sized bumper plates 

 

NOTES: Score Completed Rounds + Reps. A Tie Break score will be completed after the first round is completed. 

  • Alt. Partner Wall Ball Thruster: Partners will perform the alt. partner wall ball thruster shoulder to shoulder. One partner will perform a wall ball thruster with their hip crease passing below the knee and and locking out the wall ball overhead. One rep is complete once the wall ball is locked out overhead and brought back down to the chest. Teams will use two (2) wall balls for this workout and must alternate reps. For a round of 20, each partner will complete 10 reps. 

  • Jumping Pull-ups + Dead Hang Hold: Each rep starts with one (1) athlete in a dead hang position on the bar with arms fully extended and feet off the ground. One partner will perform jumping pull-ups while the other partner continues to hold the dead hang position. The rep will be credited when one athlete's chin breaks the horizontal plane of the top of the jumping pull-up bar and the other athlete is holding the dead hang position. Any style of pull-up or grip is permitted as long as the requirements are met. The jumping pull-up bar should be set at 6” above the working athlete’s head. Athlete’s may switch between jumping pull-ups and the dead hang at any time. See demo video for further details. 

  • Lateral Burpees over Bar: Teams will utilize one (1) barbell for the lateral partner burpees over the barbell and start on opposite sides of the barbell. The burpees can be performed with athletes jumping or stepping over the bar and there is no hip extension requirement. Each partner will complete 10 lateral burpees per round. Partners will only need to repeat the jump over the barbell if an athlete contacts the bar while jumping over (not the burpee).