'25 SPRING BRAWL: 3/22 & 3/23
Event 1
“BEACH”
RELAY FOR TIME
14:00 TIME CAP
RX
30/24 Calorie Echo Bike
20 Double Kettlebell Hang to Overhead (53’s/35’s)
3 x 50 ft Farmers Carry (53’s/35’s)
INTERMEDIATE/MASTERS 40+/MASTERS 55+
20/16 Calorie Echo Bike
20 Double Kettlebell Hang to Overhead (35’s/26’S)
3 x 50 ft Farmers Carry (35’s/26’S)
SCALED
15/12 Calorie Echo Bike
20 Double Kettlebell Hang to Overhead (35’s/26’S)
3 x 50 ft Farmers Carry (35’s/26’S)
Flow
Athlete 1 will be seated on the Echo bike and ready to begin round 1. At 3-2-1 Go, Athlete 1 will complete one full round of the calories on the echo bike, 20 double kettlebell hang to overhead, and 3 farmers carries.
Once complete, they will tag in athlete 2 who will be ready and waiting on the Echo Bike.
Athlete 2 will begin round 2 and complete one full round. Once complete, they will tag in Athlete 3 who will be ready and waiting on the Echo Bike
Athlete 3 will begin round 3 and complete one full round.
A completion time will be given when Athlete 3 completes the third round and completely crosses the farmers carry start/finish line. (See yellow line on floor plan image below).
Scoring
Movement Standards
Event 2
“RIG”
FOR TIME
14:00 TIME CAP
RX
Buy in:
800 Meter Assault Run
Partner Deadlift Hold
-Then-
3 rounds for time:
25 Synchro Deadlifts (225/155)
25 Synchro Toes-to-Bar
25 Calorie Row
INTERMEDIATE/ MASTERS 40+/ MASTERS 55+
Buy in:
800 Meter Assault Run
Partner Deadlift Hold
-Then-
3 rounds for time:
25 Synchro Deadlifts (185/125)
25 Synchro Toes-to-Bar
25 Calorie Row
SCALED
Buy in:
600 Meter Assault Run
Partner Deadlift Hold
-Then-
3 rounds for time:
25 Synchro Deadlifts (155/105)
25 Synchro Hanging Knee Raises
25 Calorie Row
Flow
At 3-2-1 Go, all three athletes will move from the start mat. Athlete 1 will start on the Assault Runner, athletes 2 and 3 will each deadlift and hold their barbell before athlete 1 is able to start running.
*If an athlete drops a barbell during the run, the athlete on the assault runner must stop running, exit the runner and tag in the next runner at the barbell.
**Athletes that are holding the barbells may not exit the hold area until they are tagged.
Once the run is completed, all three athletes will work together to complete 3 rounds of synchro deadlifts, synchro toes to bar/knee raises and calories on the rower..
Two athletes will be working at a time. The resting athlete must remain safely behind the working athletes in the safety zone indicated on the floor plan below.
Athletes may break up the work however they wish but movements must be done in order.
Scoring
Movement Standards
Assault Runner
Deadlift Hold
Synchro Deadlift
Synchro Toes to Bar
Synchro Knee Raises
Rower
Event 3
“STRENGTH”
FOR MAX WEIGHT
14:00 TIME CAP
Partner 1
0:00 to 4:00
1 Rep Max Overhead Squat
** 1 Min Reset **
Partner 2
5:00 to 9:00
1 Rep Max Front Squat
** 1 Min Reset **
Partner 3
10:00 to 14:00
1 Rep Max Back Squat
Flow
At 3-2-1 Go, Athlete 1 will have 4:00 to establish a 1 rep max Overhead Squat. At the 4:00 mark, there will be a 1:00 reset period to allow a transition to the next lifter.
At the 5:00 mark, Athlete 2 will have 4:00 to establish a 1 rep max Front Squat. At the 9:00 mark, there will be a 1:00 reset period to allow a transition to the next lifter.
At the 10:00 mark, Athlete 3 will have 4:00 to establish a 1 rep max Back Squat.
Time will expire at the 14:00 mark.
All lifts are from the rack.
*Resting athletes must be outside of the lifting area during any lift attempt. The resting area is indicated on the map below.
** Resting athletes may assist with loading the barbell for their teammate as well as returning the barbell to the rack in the event of a failed attempt.
*** Weight plates may not be stored anywhere other than the provided weight tree. Any attempt to stage weights next to the barbell will result in a loss of time while the plates are returned to the weight tree.
**** Athlete 1 will start with an empty barbell in the rack. Athletes 2 and 3 may have their barbells loaded during the 1:00 reset period before their time starts.
***** The lifter’s hands must be in contact with the barbell for the entire lift.
Scoring
Athletes will be credited with their single heaviest successful lift.
The final score for each team will be the total of each athlete’s single heaviest successful lift.
*If an athlete begins a lift before their time expires, they may complete that lift for a recorded score. “Beginning a lift” is defined as the athlete has removed the barbell from the rack, has taken a step away from the rack and is prepared to make an attempt.
**Time will not stop for any athlete/team that chooses to begin a lift that will go over their allotted 4:00 window.
***Athletes must hold their finish position to receive a “thumbs up” signal for a good lift or a “thumbs down” signal for a no lift from their lane judge.
Movement Standard
Overhead Squat
Athletes must start in a full upright standing position with the barbell lifted overhead
Athletes must complete a squat to a depth that clearly displays their hip crease descending below the knee.
To complete the lift, athletes must return to the full upright standing position with the barbell lifted overhead and wait for their judges signal of good rep or no rep.
Front Squat
Athletes must start in a full upright standing position with the barbell supported in the front rack position.
Athletes must complete a squat to a depth that clearly displays their hip crease descending below the knee.
To complete the lift, athletes must return to the full upright standing position with the barbell in the front rack position and wait for their judges signal of good rep or no rep.
Back Squat
Athletes must start in a full upright standing position with the barbell supported in the back rack position.
Athletes must complete a squat to a depth that clearly displays their hip crease descending below the knee.
To complete the lift, athletes must return to the full upright standing position with the barbell in the back rack position and wait for their judges signal of good rep or no rep.
Event 4
“RIG”
FOR TIME
14:00 TIME CAP
RX
10 Synchro Triple Burpee Box Jump Overs (24/20)
30 Synchro Bar Muscle Ups
10 Synchro Triple Burpee Box Jump Overs (24/20)
30 Synchro Power Cleans (185/125)
10 Synchro Triple Burpee Box Jump Overs (24/20)
30 Synchro Shoulder to Overhead (185/125)
10 Synchro Triple Burpee Box Jump Overs (24/20)
INTERMEDIATE/ MASTERS 40+
10 Synchro Triple Burpee Box Jump Overs (24/20)
30 Synchro Chest to Bar Pull Ups
10 Synchro Triple Burpee Box Jump Overs (24/20)
30 Synchro Power Cleans (135/95)
10 Synchro Triple Burpee Box Jump Overs (24/20)
30 Synchro Shoulder to Overhead (135/95)
10 Synchro Triple Burpee Box Jump Overs (24/20)
MASTERS 55+
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Pull Ups
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Power Cleans (95/65)
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Shoulder to Overhead (95/65)
10 Synchro Triple Burpee Box Get Overs (24/20)
SCALED
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Ring Rows
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Power Cleans (95/65)
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Shoulder to Overhead (95/65)
10 Synchro Triple Burpee Box Get Overs (24/20)
Flow
At 3-2-1 Go, all athletes will move from the start mat and begin the synchro triple burpee box jump overs. Once complete, all athletes will move to the rig to complete the gymnastics portion. Only 2 athletes will be working at a time on the gymnastics. Athletes may partition the work as desired.
After the gymnastics are complete, all 3 athletes will move back to the boxes for another round of triple burpee box jump overs followed by synchro power cleans. Only 2 athletes will be working at a time on the barbells. Athletes may partition the work as desired.
After the power cleans are complete, all 3 athletes will move back to the boxes for another round of triple burpee box jump overs followed by synchro shoulder to overhead. Only 2 athletes will be working at a time on the barbells. Athletes may partition the work as desired.
Once the synchro shoulder to overhead repetitions are complete, all 3 athletes will return to the boxes for a final round of triple burpee box jump overs. Once complete, athletes will return to the start mat to receive their time.
Scoring
A completion time will be given when all work is complete and at least one athlete has returned to the start mat.
A one second penalty will be added for any reps that are left incomplete.
Movement standards
Synchro Triple Burpee Box Jump Over
*All athletes will be continuously moving to the right in a circle pattern. If there is an athlete in the burpee position on the ground to your right, you must wait until the athlete has completed the burpee and jumped to the top of the box before you may exit the top of the box.
**A demonstration of this movement can be viewed by clicking HERE. This video is for demonstration only, you will not be wearing a weighted vest during these repetitions.
Synchro Triple Burpee Box Get Overs
*All athletes will be continuously moving to the right in a circle pattern. If there is an athlete in the burpee position on the ground to your right, you must wait until the athlete has completed the burpee and moved to the top of the box with one hand and one foot contacting the top of the box before you may exit the top of the box.
Synchro Bar Muscle Ups
Synchro Chest to Bar Pull Ups
Synchro Ring Rows
Synchro Power Cleans
Synchro Shoulder to Overhead