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Workout Description & Standards

EVENT 1: Fraternal Twins 

8 Minute Time Cap 

F/F Pair 

50 Double-Unders

(SC: 100 Singles )

40 Hang Power Cleans

(RX: 105lbs & SC: 75lbs)

30 Alt. DB Snatches

(RX: 50lbs & SC: 35lbs)

20 KB Goblet Squats 

(RX: 53lbs & SC: 35lbs)

10 Chest-to-Bar Pull-Ups  

(SC: Pull-Ups)

20 KB Goblet Squats 

(RX: 53lbs & SC: 35lbs)

30 Alt. DB Snatches

(RX: 50lbs & SC: 35lbs)

40 Hang Power Cleans

(RX: 105lbs & SC: 75lbs)

50 Double-Unders

(SC: 100 Singles )

M/M Pair 

50 Double-Unders

(SC: 100 Singles )

40 Hang Power Cleans

(RX: 155lbs & SC: 115lbs)

30 Alt. DB Snatches

(RX: 70lbs & SC: 50lbs)

20 KB Goblet Squats 

(RX: 70lbs & SC: 53lbs)

10 Chest-to-Bar Pull-Ups  

(SC: Pull-Ups)

20 KB Goblet Squats 

(RX: 70lbs & SC: 53lbs)

30 Alt. DB Snatches

(RX: 70lbs & SC: 50lbs)

40 Hang Power Cleans

(RX: 155lbs & SC: 115lbs)

50 Double-Unders

(SC: 100 Singles )

EVENT 2: Arms & Legs  

8 Minute Team Max Lift & Calories  

Max 3 Rep Shoulder to Overhead

(M/F Athlete)

Max 3 Rep Front Squat 

(M/F Athlete)

Team Total Max Bike Calories 

0:00 - 1:30 Athlete #1: Max Lift 

1:30 - 2:00 Athlete #1: Max Cal on the Bike 

2:00 - 3:30 Athlete #2: Max Lift

3:30 - 4:00 Athlete #2: Max Cal on the Bike 

4:00 - 5:30 Athlete #3: Max Lift

5:30 - 6:00 Athlete #3: Max Cal on the Bike 

6:00 - 7:30 Athlete #4: Max Lift

7:30 - 8:00 Athlete #4: Max Cal on the Bike       

EVENT 3: Synchro Dinkchro 

8 Minute AMRAP  

M/F Pairs 

15 Synchro Box Jumps 24/20

(Synchro at the top of the box. SC: can do step-ups)

15 Synchro Thrusters- RX 135/95 & SC 95/65

(Synchro at the top.)

15 Synchro Toes-to-Bar

(Synchro when both toes hit the bar or knees to the chest. SC: Knee-Ups)