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EVENT 1: “Assault and Battery”

2 Scores, 12 Minutes Total Time

SCORE 1:

3 Minute Time Cap

Athlete 1

20 Cals On Assault Bike

10 Ground to OH (135)

20 Pullups

Run to Finish Mat

<1 Minute Break>

SCORE 2:

AMRAP in 8 Minutes

Athlete 2:

20 Pullups

10 Ground to OH (135)

20 Cals On Assault Bike

Tag Athlete 3

Athlete 3:

20 Cals On Assault Bike

10 Ground to OH (135)

20 Pullups

Tag Athlete 2

Both Athletes Run to Barbell

AMRAP Synchronized Bar Facing Burpees in remaining time

EQUIPMENT USED:

Assault Air Bike

Men’s Barbell

Pull Up Bar

DESCRIPTION OF EVENT:

There are 2 scores for this event. Athlete 1 will complete the first part for one score and the 2 remaining athletes will complete the second part for the other score. Score 1 is For Time and Score 2 is scores as an AMRAP.

SCORE 1

Athlete 1 will begin standing behind the Air Assault Bike, turned off. On 3,2,1 GO, they will sit on the bike and begin pedaling to complete 20 Cals. Once completed, they will run down their lane and complete 10 Ground to OH. Once completed, they will run to the rig and complete 20 Pull Ups. Once completed, they will run to the finish mat. The score is the time the athlete finishes on the mat. If the athlete does not finish, their score will be any remaining reps not completed. There are 51 total reps in this event. The run to the mat is the last rep. Any unfinished reps will be added to the timecap.

There will then be a 1 Minute Break. During this time, teams need to reset the Assault Bike. This is not the judges responsibility.

SCORE 2

Athlete 2 will begin on the starting mat. On 3,2,1, GO, they will run to the Pull Up rig and complete 20 Pullups. Once complete, they will make their way down the lane and complete 10 Ground to OH. Once complete, they will make their way to the Assault Bike and complete 20 cals. The Assault Bike must be reset in order for Athlete 2 to start pedaling.

Once complete, Athlete 2 will tag Athlete 3 (standing behind the Assault Bike) and either one will need to reset the Assault Bike. Once the Assault Bike is reset, Athlete 3 will begin pedaling and complete the Cals. Once completed, they will run down their lane and complete 10 Ground to OH. Once completed, they will run to the rig and complete the Pull Ups. Once completed, Athlete 3 will run back to the Assault Bike and tag Athlete 2.

They will then make their way to the barbell and complete as many Synchronized Bar Facing Burpees as possible in the remaining time. Their score is the total amount of reps completed. Running to tag the teammates does count as 1 rep each. There are a total of 102 reps before the burpees begin.

MOVEMENT STANDARDS

Pull-Up/Chest to Bar Pull Up

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

This is a standard chest-to-bar pull-up. Any style of pull-up is permitted, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (any point below the clavicle) must clearly come into contact with the bar.

Ground to Overhead

Barbell starts on the ground. The lift finishes with the barbell over the head with hips extended and arms locked out holding barbell overhead. Feet are together and underneath hips. The athlete may complete a snatch or clean and press in any manner as well.

Bar-Facing Burpees/Synchronized Bar-Facing Burpees

Each burpee must be performed perpendicular to and facing the barbell. The athletes’ heads cannot be over the barbell. The pair must hold the bottom position together with their chests and thighs touching the ground. They must then jump over the barbell from both feet and land on two feet. One-footed jumping, landing or stepping over is not permitted.


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Event 2: “Hells Bells”

For Time (13 Minute Timecap)

2 Separate Scores

60 Russian BoomBell Swings @72lbs (Max Unbroken Reps by Athlete 1- Score 1)

60 BoomBell Goblet Squats (72lbs)

60 Weighted Step Up and Over (35lb Slam Ball to 24 Inch Box)

60 Single Arm BoomBell Hang Snatches (53lbs)

*All while 3 other objects are being held by team

(Total Time is Score 2)

Equipment Used:

72lb BoomBell by MadFitter

53lb BoomBell

35lb Slam Ball

Rogue Ballistic Block (70lbs)

24 Inch Box

Description of Event

On 3,2,1 Go, the team will pick up all 4 objects off the floor in order for any reps to count. Once all objects are picked up by the team, Athlete 1 will begin by completing as many unbroken reps as possible until he/she gives up. Score 1 is the number of reps they complete. Unbroken is defined as the athlete giving up by letting go of the BoomBell or giving it to a teammate, not a “no-rep”.

Once they give up, the team will complete the remaining reps of the 60 Swings. There is no order or minimum number of reps each athlete must complete. The judge will mark down the time it took to complete that for Score 1 and the clock will continue to run. The objects may be placed down once the team has finished the 60th rep.

The team will continue to work by completing 60 Goblet Squats.There is no order or minimum number of reps each athlete must complete. Again, all objects must be held off the ground by the team for these reps to count. The objects may be placed down once the team has finished the 60th rep.

The team will continue to work by completing 60 Weighted Step Up and Overs. There is no order or minimum number of reps each athlete must complete. Again, all objects must be held off the ground by the team for these reps to count. The objects may be placed down once the team has finished the 60th rep.

The team will continue to work by completing 60 1-Arm BoomBell Snatches.There is no order or minimum number of reps each athlete must complete. Athletes can use either/any hand as much as they would like. There is no minimum work requirement for either hand. Again, all objects must be held off the ground by the team for these reps to count.

“Objects” and the Penalty for Dropping An Object

The objects are 2 BoomBells, 1 Slam Ball (35lbs), and 1 Rogue Ballistic Block. The objects must be held or supported by the team and all members of the team must be standing up. The objects cannot touch the ground, the box, or any other external object in order to rest the held objects. They can touch or rest on each other while the athlete is holding or supporting it. Please note that after 60 reps of each movement, the objects may be placed on the ground for rest but once an athlete starts the first of 80 reps, the objects must not hit the ground.

If any of the 4 objects touch the ground or an outside object during the 60 repetitions, the team will incur a penalty of 10 Box Jumps done by any athlete. All objects may be dropped while one athlete is completing their box jumps.

Teammates can hold the objects together as long as they are standing up. The team does not have to pick up the box as one of their objects. Teammates can help each other lift objects in order to hold them.

Score 2 will be the total time for the workout. Any unfinished reps will be added to the 13 Minute time cap.

MOVEMENT STANDARDS

Russian Swing

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At the top of the swing, the kettlebell must be fully extended (top of bell over the handle) and the arms parallel to the ground, with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.

Kettle Bell Goblet Squat

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The movement begins with the Kettle Bell held by both hands and underneath the chin with the athlete standing straight up with feet underneath fully extended hips. The athlete will squat below parallel and end with the athlete standing straight up in the beginning position.

Weighted Step Up and Over

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The athlete will hold the BoomBell in any manner desired. They will step up on to the box, stand straight up, and then step down on the other side of the box. The BoomBell may not touch the box during the movement.

1-Arm BoomBell Snatch

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Start of 1st Rep

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Top Position

Start of Next Rep

Start of Next Rep

At the top, the BoomBell must come to full lockout overhead with the hips, knees and working arm fully extended, and the kettlebell directly over the middle of the body. The BoomBell must “turn over” to rest on the back of the forearm and must pass below the hips at the beginning of each rep.

The first rep of a set may be taken directly overhead from the ground, but successive reps will be from the hang. The BoomBell must be controlled to the ground and set in an upright position before the athlete lets go of it. If an athlete drops the BoomBell before it has settled on the ground, the last repetition will not count.

Box Jump Over

Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete must land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it. The athlete does not have to stand straight up while on top of the box.

Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted.


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EVENT 3: “Arms Race”

11 Minutes Total Time

SCORE 1: 2 Minutes Max Unbroken Double Unders

<1 Minute Break>

SCORE 2: For Time- 8 Minutes

15 Snatches @95

10 Synchro Toes To Bar

10 Snatches @115

10 Synchro Toes To Bar

5 Snatches @135

10 Synchro Toes To Bar

3 Snatches @145

10 Synchro Toes To Bar

Run to Mat

DESCRIPTION OF EVENT

SCORE 1 (MAX UNBROKEN DOUBLE UNDERS):

One athlete will attempt max unbroken double unders until failure. Once they fail, the judge will record that score. The next athlete may go. Once they fail, the judge will record their score. The last athlete may go and the judge will record their score. The team score is each athlete’s reps added together.

The team only has 2 minutes so not all athletes may have time to attempt. Once an athlete fails, they may not attempt again. Single Unders may be done by the athlete to “warm them up” before they begin double unders but only double unders will be counted. Once an athlete completes 1 Double Under, they cannot fail a rep and try again. This means that if an athlete messes up their first double under, they may still attempt again.

Once 2 minutes is called, the judge will record the final score.

SCORE 2 (FOR TIME):

After a 1 minute break from Score 1, the teams will start at their barbell. It will be loaded with the starting weight and there will be all necessary plates behind their station for future weight changes.

The team will complete 15 snatches with no order or minimum requirement for the teams. Teammates will just tag each other in and out, standing behind the station when waiting while the judge stands in front.

Once the 15 snatches are complete, the team will move to the rig and 2 athletes will perform their Synchronized Toes to Bar. No minimum requirement or order here required for the team.

Once they are complete, the team may then change/add the next plates for the 10 snatches. Only when they are completed with the Toes to Bar may they add/change the weights for the next set of snatches.

Once the 10 snatches are complete,the team will move to the rig and 2 athletes will perform their Synchronized Toes to Bar. No minimum requirement or order here required for the team.

Once they are complete, the team may then change/add the next plates for the 5 snatches. Only when they are completed with the Bar Muscle Ups may they add/change the weights for the next set of snatches.

Once the 5 snatches are complete,the team will move to the rig and 2 athletes will perform their Synchronized Toes to Bar. No minimum requirement or order here required for the team.

Once they are complete, the team may then change/add the next plates for the 3 snatches. Only when they are completed with the Bar Muscle Ups may they add/change the weights for the next set of snatches.

Once the 3 snatches are complete,the team will move to the rig and 2 athletes will perform their Synchronized Toes to Bar. No minimum requirement or order here required for the team.

Once they are complete, they will run down away from the start mat toward the crowd and end behind the line where time will be marked. Any remaining reps will be added toward the time cap of 8 minutes.

MOVEMENT STANDARDS

Double-under

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count.

Snatch

The snatch begins on the ground, and the barbell is brought overhead in one smooth motion. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Touch-and-go is permitted. No bouncing. Split snatches and muscle snatches are permitted as long as they meet the movement requirements. Power or Squat Full Snatches are permissible.

Synchronized Toes-to-Bars

In the synchronized toes-to-bars, the athletes must go from a full hang to having the toes touch the pull-up bar at the same time. At the start of each rep, the arms must be fully extended and the feet must be off the ground and brought back behind the bar and behind the body. At the top, both pairs of feet must come into contact with the bar inside the hands and at the same time.