SPLIT GRACE
Score 1
4 Rounds for Reps
:40 of work, :20 of Rest Partners alternate rounds
Clean and Jerk
Loads: (135/ 95, 115/75, 95/65)
Rest 1:00
Score 2
Air Bike Calories
:50 of work, :10
:40 of work, :20
:30 of work, :30
:20 of work, :40
:10 of work, :50
P1 Completes all 5 efforts, then P2
WORKOUT FLOW
Part 1 will have each pair alternate :40 work/ :20 rest efforts.
The score for the clean and jerks will be based on load and reps with a higher value for higher loads with 95 being highest and 65 lowest for women.
PArt 2 will have partner one complete all five rounds on the bike with partner two going next. The score will be total calories for the pair.
MOVEMENT STANDARDS
Clean and Jerk: The clean and jerk movement standard is to lift a barbell from the ground to the shoulders (the clean) and then from the shoulders to an overhead position with locked arms and legs (the jerk).
Bike: The monitor on the bike must be set to zero at the beginning of each partner’s effort. The Athlete must stay seated on the bike during the rest interval.
RUN WITH DICK AND JANE
11:00 Running Clock
P1 Runs 800m
P2 Performs Max Reps
Toes to Rings, Toes to Something OR Lying Leg Raises
Score 1: Total Run Time
Score 2: Total Reps
WORKOUT FLOW
Partner One will run 800m white partner two performs max reps of their chosen core movement. At the end of the run, the partners will work for the remainder of the 11:00 to collect reps.
Score 1 is time of completion of the two runs.
Score 2 is the sum of the pair’s core movement.
MOVEMENT STANDARDS
Run: Traverse 800m any way desired; run, walk, crawl.
Toe to Ring: The toes-to-rings begin with the athlete hanging from a pair of rings with a full extension in the arms and hips, then bring both feet to touch the rings simultaneously.
Toes to Something: The toes-to-something begin with the athlete hanging from a pair of rings with a full extension in the arms and hips, then simultaneously bring both feet above the athlete’s hip crease.
Lying Leg Raises: The lying leg raises begin with the athlete on their back. The movement is complete when both legs elevate and feet touch the column simultaneously.
GOING DUTCH
SCORE 1
3:00 AMRAP
(As Many Rounds As Possible)
Strict HSPU, Kipping HSPU OR Push Up to Pike
1:00 Rest
SCORE 2
3:00 AMRAP
(As Many Rounds As Possible)
Double DB Burpee Box Step Overs
Loads: 50/35, 35/25, 25/15
*Partner 1 completes any number of reps while Partner 2 rests
Score 1: Reps Score 2: Reps
WORKOUT FLOW
The pair will alternate repetitions in any manner they wish. The Athletes must commit to a version of the workout for each AMRAP and may NOT change the selected version each round.
The score for the movements will have a value based on difficulty with the highest score for SHSPU and lowest score for PU2P.
MOVEMENT STANDARDS
Strict Handstand Push Ups: The SHSPU requires a full lockout at the top of each repetition, with the hands, hips, and legs in a straight line. The head must touch the floor or a designated surface at the bottom, and the descent must be controlled, not kipped.
Handstand Push Ups: The KHSPU requires kicking up to a handstand, lowering the head to floor or a designated surface while simultaneously tucking the knees, and then using momentum to drive back up to full arm extension with heels on the wall. At the top of the movement, the arms, hips, and legs must be fully extended, and the shoulders open, with the feet no wider than the hands.
Push Up to Pike: The PU2P movement standard involves first performing a standard push-up from a plank position, then transitioning into a pike position by pushing your hips up, and finally performing a pike push-up before returning to the plank to complete one repDouble DB Burpee Step Overs: The double dumbbell burpee box step-over standard is to perform a burpee with hands on DB handles, then step both feet onto the box, and finally step or jump both feet down to the other side with the dumbbells in hand. A repetition is completed when both feet touch the floor on the opposite side of the box, and you maintain control of the dumbbells.
Double DB Burpee Step Over: The double dumbbell burpee box step-over standard is to perform a burpee with hands on DB handles, then step both feet onto the box, and finally step both feet down to the other side with the dumbbells in hand. A repetition is completed when both feet touch the floor on the opposite side of the box, and you maintain control of the dumbbells.