Hold On 

8 Minute AMRAP 

20  Kettlebell Snatches 

20 Goblet Squats 

20 Box Jump Overs 

0-4 Minutes 2 Athletes Hang from the Rig 

4-8 Minutes 2 Athletes hold a deadlift

RX: 53/35 Kettlebell & Deadlift 315

Scaled: 35/26 Kettlebell, Box Step Overs & Deadlift 275 

One person working on the AMRAP while during the first 4 minutes two athletes hang from the rig and the last 4 minutes two athletes hold a deadlift. 

 

IMPORTANT: If an athlete comes off the rig or drops the deadlift, the AMRAP has to stop. You can switch at any time. 

Macho Man Complex 

1 Clean 

1 Front Squat 

1 Shoulder 2 Overhead 

Male Athlete #1

0-1:30 - Max Lift 

1:30-2:00 - Lateral Bar Hop Burpees 

 

Female Athlete #1

2:00-3:30 - Max Lift 

3:30-4:00 - Lateral Bar Hop Burpees  

 

Male Athlete #2 

4:00-5:30 - Max Lift 

5:30-6:00 - Lateral Bar Hop Burpees 

 

Female Athlete #4

6:00-7:30 - Max Lift 

7:30-8:00 -Lateral Bar Hop Burpees 

 

Each athlete will have 90secs to find their 1 rep max of the macho man complex. The remaining 30 seconds the athlete can perform as many Lateral Bar Hop Burpees as possible or attempt another lift. Each burpee will be worth 3 points toward your final score. 

Macho Man 

Great Concept

  

For Time

10 Minute Cap  

Male/Female Pair  #1

Couplet #1  

1000 meter row 

50 Power Cleans (RX: 155/105 & SC: 115/75)

Couplet #2

1000 meter ski erg 

50 Toes-to-Bar  (SC: Knee-Ups)

 

Male/Female Pair  #2

Couplet #1  

1000 meter ski erg 

50 Toes-to-Bar  (SC: Knee-Ups)

Couplet #2

1000 meter row 

50 Power Cleans (RX: 155/105 & SC: 115/75)

 

The team will start under the rig. 3,2,1 GO

Pair one will start with the row & power cleans, while pair 2 will start with the ski erg and toes-to-bar. Pairs can break up reps however they choose & all 4 athletes will be working at the same time. You can’t move to the next couplet until all 1000 meters and 50 reps are done. If one pair finish before the other pair, they have to wait until they are finish before starting. The clock will stop once the team is back under the rig.