Workout 1 – Climb the Ladder
| Scaled | RX | Elite |
| Alternating Rope Walks* | Alternating Rope Climbs | Alternating Double Rope Climbs |
DETAILS: SCORE = Combined total rope climbs (elite, 1 DBL RC = 1RC)
At the call of 3,2,1 go partners will have 3 min to accumulate as many rope climbs as possible alternating reps.
Scaled: top down rope walks, start standing, lower yourself to shoulder blades touching, climb back up.
RX: Alternating rope climbs, jump is permitted, touch beam, control down.
Elite: start standing, touch beam, control descent, one foot taps floor, climb back up, touch beam.
**1min transition to workout 2
Workout 2 – Speed, Ladder-Ally
| Scaled | RX | Elite |
|---|---|---|
| For Time 5 Squat Cleans 95/65 4 Squat Cleans 115/75 3 Squat Cleans 135/85 2 Squat Cleans 145/95 1 Squat Clean 155/105 *2min time cap | For Time: 5 Squat Cleans 115/75 4 Squat Cleans 135/95 3 Squat Cleans 155/105 2 Squat Cleans 165/115 1 Squat Clean 185/125 *2min time cap | For Time: 5 Squat Cleans 155/105 4 Squat Cleans 165/115 3 Squat Cleans 185/125 2 Squat Cleans 205/135 1 Squat Clean 225/145 *2min time cap |
DETAILS: score = Combined (M+F) time to complete ladder. tie break after 1st rep at 2nd last bar
At the call of 321 go 1 partner will clean the barbell for 5 reps (touch and go reps will be permitted), once that bar is complete, the athlete will advance to the next bar for 4 reps, and continue on for 3, 2 & 1 reps.
Workout 3 – N’Sync
| Scaled | RX | Elite |
| For Time: 100 Single Unders* (50/50) 50 Synchro KBS 35/25 50 Synchro Alt Hang Clean & Jerk 35/20 50 Synchro DB Goblet Squats 35/20 50 Burpees 100 Single nNders* (50/50) *14min time cap | For Time: 100 Double Unders (50/50) 50 Synchro KBS 53/35 50 Synchro Alt Hang Clean & Jerk 50/35 50 Synchro DB Goblet Squats 50/35 50 Burpees 100 Double Unders (50/50) *14min time cap | For Time: 150 Double Unders (75 UB, each)** 50 Synchro KBS 70/53 40 Synchro Alt Hang CLean & Jerk 65/50 40 Synchro DB Goblet Squats 65/50 50 Burpees 150 Double Unders (75 UB, each)** *14min time cap |
DETAILS: score = time to complete the chipper. If time cap reached, score = time cap + remaining reps
Reps are split on jump rope / Double Unders 50/50 (or 75/75)
Good Synchro rep: Both KB Locked out Overhead at the same time. Dumbbells locked out overhead at the same time.
Squats synchro at bottom & top. Burpees can be divided as partners see fit.
*SCALED Jump Rope*: partner(s) can double under but still must complete 50 reps. cannot combine singles & doubles.
**ELITE DOUBLE UNDERS**: Each partner will will have 2 attempts to go unbroken on the double unders. If unsuccessful on 2nd attempt, partner can use 3rd attempt to accumulate 75 double unders (starting @ 0 but doesn’t have to be UB).