Rx’d

16-12-8-4

Bench Press 135/85 – 185/105 – 205/125 – 225/145

8-6-4-2

Squat Snatch 145/95 – 175/115 – 205/135 – 225/155

*After each round partner Single Arm Farmers Carry 185/135

*Weights increase each round. Team’s change their own weights.

Time Cap: 9:00

Scaled

16-12-8-4

Bench Press 115/65 – 145/75 – 165/85 – 185/95

8-6-4-2

Squat Snatch 95/65 – 115/75 – 135/85 – 155/95

*After each round partner Single Arm Farmers Carry 135/95

*Weights increase each round. Team’s change their own weights.

Time Cap: 9:00

Further Scaled Option

16-12-8-4

Bench Press 65/45 – 75/55 – 85/65 – 95/75

8-6-4-2

Squat Snatch 65/35 – 75/45 – 85/55 – 95/65

*After each round partner Single Arm Farmers Carry 95/75

*Weights increase each round. Team’s change their own weights.

Time Cap: 9:00

Movement Standards

Rx’d

Bench Press: The bar starts in the rack. Athlete must un-rack the weight themselves and re-rack the weight themselves. Once un-racked the arms of the athlete must be in full extension, the hips of the athlete must be on the bench and feet must be on the ground. The bar will then descend to touch the chest while hips and feet are on the ground and return to start position for the rep to count. If at any time the hips or feet move off of the bench or ground respectively the athlete will be given a no rep. If at any point in time the partner touches the bar then the rep will be a no rep.

Squat Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. the athlete must pass through a full squat with hips below the knees. For the Rx’d division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed.

BB Single Arm Partner Farmer’s Carry: Athletes will position themselves at the end of the barbell, facing the same direction and on the same side, with one hand only on the thick collar. The bar must be moved to each section and placed down.  If the barbell is dropped, athletes will simply pick up from last position dropped and continue, no penalty is assessed for dropping.

Scaled/Further Scaled Option

Bench Press: The bar starts in the rack. Athlete must un-rack the weight themselves and re-rack the weight themselves. Once un-racked the arms of the athlete must be in full extension, the hips of the athlete must be on the bench and feet must be on the ground. The bar will then descend to touch the chest while hips and feet are on the ground and return to start position for the rep to count. If at any time the hips or feet move off of the bench or ground respectively the athlete will be given a no rep. If at any point in time the partner touches the bar then the rep will be a no rep.

Squat Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. the athlete must pass through a full squat with hips below the knees. Scaled divisions are not required to catch the bar below parallel and will be permitted to power snatch, pause or stand, and then proceed to the bottom of the overhead squat. In the further scaled female division the 35# bar must start below the knee for the beginning of each snatch.

BB Single Arm Partner Farmer’s Carry: Athletes will position themselves at the end of the barbell, facing the same direction and on the same side, with one hand only on the thick collar. The bar must be moved to each section and placed down.  If the barbell is dropped, athletes will simply pick up from last position dropped and continue, no penalty is assessed for dropping.

Event 4 – Legs and Lungs

Rx’d

For Time:
150 “Over-The-Rig” Partner Med-ball Pass 20#/14#
Then directly into:
42-30-18
DB Thruster 50#/35#
8-6-4
Rope Climbs to 15’

Time Cap 14:00

Scaled

For Time:
120 “Over-The-Pull up Bar” Partner Med-ball Pass 20#/14#
Then directly into:
30-20-10
DB Thruster 40#/25#
6-4-2
Rope Climbs to 15’

Time Cap 14:00

Further Scaled Option

For Time:
80 “Over-the-Pull up bar” Partner Med-Ball Pass 14/10#
Then directly into:
30-20-10
DB Thrusters 35/20#
Jumping Chin-Over-Bar Pull-Up

Time Cap 14:00

Scoring: Score will be time to complete the workout or amount or reps accumulated at the time cap.

Standards

Work Division: Work can be shared however. 

Rx’d

Partner over-the-rig wallballs: Athlete with ball must start with hip crease below knee in a squat and then extend to throw the ball over the rig. The ball just has to get to the other side of the rig where the other partner will catch the ball. The other partner may catch the ball in a squat position or receive the ball and squat. The rep only counts if the opposing partner catches the ball, if the ball is dropped it is a no rep.

Rope Climb: athlete will start on the ground, ascend the rope, and touch the blue beam (15’). Athlete will then control themselves down to a safe point marked on the rope before dropping. Not touching the blue beam or lack of control on the way down will result in a no rep.

DB Thruster: Rear Head of the DB will start on the athlete’s shoulders, as the athlete descends to the bottom of the squat the hip crease of the athlete must be below the knee of the athlete. The athlete will then extend their hips and finish the thruster with both DB overhead in a full locked out positions (arms, hips, legs) over the frontal plane (center) of the body.

Scaled

Partner over-the-pull-up-bar wallballs: Athlete with ball must start with hip crease below knee in a squat and then extend to throw the ball over the pull-up bar. The ball just has to get to the other side of the pull-up bar (travelling over) where the other partner will catch the ball. The other partner may catch the ball in a squat position or receive the ball and squat. The rep only counts if the opposing partner catches the ball, if the ball is dropped it is a no rep.

Rope Climb: athlete will start on the ground, ascend the rope, and touch the blue beam (15’). Athlete will then control themselves down to a safe point marked on the rope before dropping. Not touching the blue beam or lack of control on the way down will result in a no rep.

DB Thruster: Rear Head of the DB will start on the athlete’s shoulders, as the athlete descends to the bottom of the squat the hip crease of the athlete must be below the knee of the athlete. The athlete will then extend their hips and finish the thruster with both DB overhead in a full locked out positions (arms, hips, legs) over the frontal plane (center) of the body.

Further Scaled Option

Partner over-the-pull-up-bar wallballs: Athlete with ball must start with hip crease below knee in a squat and then extend to throw the ball over the pull-up bar. The ball just has to get to the other side of the pull-up bar (travelling over) where the other partner will catch the ball. The other partner may catch the ball in a squat position or receive the ball and squat. The rep only counts if the opposing partner catches the ball, if the ball is dropped it is a no rep.

Jumping Pullup: The athletes will perform a jumping pullup with arms in full extension at the bottom position (any grip) and  chin over the horizontal plane of the pull up bar at the top of the pull-up. Athletes will be measured before the workout to create a setup where the athlete has the pull-up bar 6 inches above the top of the athlete’s head. Multiple stations may be set up for multiple athletes of different heights.

DB Thruster: Rear Head of the DB will start on the athlete’s shoulders, as the athlete descends to the bottom of the squat the hip crease of the athlete must be below the knee of the athlete. The athlete will then extend their hips and finish the thruster with both DB overhead in a full locked out positions (arms, hips, legs) over the middle of the body.

Event 2 – Mayday

Rx’d

AMRAP in 2:00
10 Synchro TTB
10 Synchro KB Swing 2.0/1.5
Start Accumulating 80 Hang Clean and Jerk – 115#/75#
Rest 2:00

AMRAP in 2:00
10 Synchro TTB
10 Synchro KB Swing 2.0/1.5
Start Accumulating 80 Hang Clean and Jerk – 115#/75#
Rest 1:00

AMRAP in 2:00
10 Synchro TTB
10 Synchro KB Swing 2.0/1.5
Start Accumulating 80 Hang Clean and Jerk – 115#/75#

Time Cap 9:00

*Bar cannot touch ground if it does then 3 Synchro Burpee penalty*

*Workout stops once team accumulates all 80 reps or score is reps when time expires*

Scaled

AMRAP in 2:00
5 Synchro TTB
10 Synchro KB Swing 1.5/1.0
Start Accumulating 80 Hang Clean and Jerk – 95#/65#
Rest 2:00

AMRAP in 2:00
5 Synchro TTB
10 Synchro KB Swing 1.5/1.0
Start Accumulating 80 Hang Clean and Jerk – 95#/65#
Rest 1:00

AMRAP in 2:00
5 Synchro TTB
10 Synchro KB Swing 1.5/1.0
Start Accumulating 80 Hang Clean and Jerk – 95#/65#

Time Cap 9:00

*Bar cannot touch ground if it does then 3 Synchro Burpee penalty*

*Workout stops once team accumulates all 80 reps or score is reps when time expires*

Further Scaled Option

AMRAP in 2:00
5 Synchro Knee Raises
10 Synchro KB Swing 1.0/.7
Start Accumulating 80 Hang Clean and Jerk – 75#/55#
Rest 2:00

AMRAP in 2:00
5 Synchro Knee Raises
10 Synchro KB Swing 1.0/.7
Start Accumulating 80 Hang Clean and Jerk – 75#/55#
Rest 1:00

AMRAP in 2:00
5 Synchro Knee Raises
10 Synchro KB Swing 1.0/.7
Start Accumulating 80 Hang Clean and Jerk – 75#/55#

Time Cap 9:00

*Bar cannot touch ground if it does then 3 Synchro Burpee penalty*

*Workout stops once team accumulates all 80 reps or score is reps when time expires*

Scoring

The team’s score is the time it takes to accumulate 80 Hang Clean and Jerks. If teams do not accumulate 80 Hang Clean and Jerks before the 9:00 time cap then their score will be reps accumulated when time expires. Teams that choose to do a scaled version of the workout will be ranked below teams that choose to do the workout as prescribed for their division.

Standards

*Once the Barbell for the Hang Clean + Jerk is lifted off of the ground it cannot touch the ground until the end of the time interval. If teams allow the barbell to touch the floor they will have to do a 3 synchronized burpee penalty. In the event that team’s do not complete the penalty before the end of the time interval they will have to start the next interval with the remaining burpee penalty repetitions.

Rx’d/Scaled

Synchro Toes-to-bar: The athletes must both start with feet behind the vertical plane of the pull-up bar and make contact with the pull-up bar at the same time for the repetition to count.

Synchro KB Swing: The athletes must both have the KB in an upright (bell bottom-up) position above their head at the same time for the repetition to count. If the bell bottom is not facing towards the ceiling then it will be a no rep. Athletes may do their first repetition from the ground to overhead. The KB moves from a below hip-height position to a fully locked out overhead position.

Hang Clean + Jerk: The athletes must first deadlift the bar to a hip extended position before moving to a “hang” position. The athletes must then get the bar to their shoulders before putting the bar to an overhead position with arms, hips, legs extended and the bar positioned over the frontal plane of the body. The athletes may pass the bar to each other only below the shoulders. Overhead pass is not permitted.

Synchro Burpee: Both athletes will perform a burpee. The burpee will count as long as both athlete’s chest is on the ground at the same time and both athletes jump off of the ground in full extension at the same time. Athletes may step-in/step-out or jump in/jump-out, any style of burpee is allowed.

Further Scaled Option

Synchro Knee Raises: The athletes will start in a full extension position with feet behind the vertical plane of the pull-up bar. The athletes will then raise their heels above their hip crease at the same time in order for the repetition to count.

KB Swing/Hang Clean + Jerk/ Burpee: same standard as Rx’d and intermediate.

First Announced Workout Attollo Cup 2018

Event 1 – Shared Suffering

Rx’d

1 Round for time:

150/110 Cal Assault Bike

10 Synchronized Chest-to-Bar Pull-ups

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

100/75 cal Assault Bike

10 Synchronized Chest-to-Bar Pull-ups

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

50/35 cal Assault Bike

Time Cap 21:00

Intermediate

1 Round for time:

125/95 Cal Assault Bike

10 Synchronized Chin-over-bar Pull-ups

20 Synchronized Burpees

40 synchronized Air Squats

85/65 cal Assault Bike

10 Synchronized Chin-over-bar Pull-ups

20 Synchronized Burpees

40 synchronized Air Squats

50/35 cal Assault Bike

Time Cap 21:00

Scaled

1 Round for time:

105/75 Cal Assault Bike

10 Synchronized Ring Rows

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

70/50 cal Assault Bike

10 Synchronized Ring Rows

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

45/25 cal Assault Bike

Time Cap 21:00

Standards

Rx’d

Assault Bike: 1 athlete working at a time.

Synchro C2B Pull-ups: Both athletes will start from an arms extended position on the pull-up bar. Both athletes will perform a C2B pull-up any style (strict, kipping, butterfly kipping). The rep will only count when both athlete’s chest touch the bar at the same time.

Synchro Burpee to PU Bar: Both athletes will perform a burpee. Both feet must extend out at the same time and return at the same time (jump in/jump out). Then the athletes will reach above their head and touch the pull-up bar at the same time, jumping if they need to. The rep will only count if chests are on the ground at the same time and hands touch the pull-up bar at the same time.

Synchro Air Squat: Both athletes will move to round marker and perform their air squats. The rep will count when both athletes reach depth where hip crease is below knee then return to standing where hips and legs are in a full extension position at the same time.

Intermediate

Assault Bike: 1 athlete working at a time.

Synchro Pull-ups: Both athletes will start from an arms extended position on the pull-up bar. Both athletes will perform a pull-up any style (strict, kipping, butterfly kipping). The rep will only count when both athlete’s chin is above the bar at the same time.

Synchro Burpee: Both athletes will perform a burpee. The burpee will count as long as both athlete’s chest is on the ground at the same time and both athletes jump off of the ground in full extension at the same time. Athletes may step-in/step-out or jump in/jump-out, any style of burpee is allowed.

Synchro Air Squat: Both athletes will move to round marker and perform their air squats. The rep will count when both athletes reach depth where hip crease is below knee then return to standing where hips and legs are in a full extension position at the same time.

Scaled

Assault Bike: 1 athlete working at a time.

Synchro Ring Row: Both athletes will start from an arms extended position on the rings. Athletes will then perform a ring row without hip movement (strict). Feet will be directly under the pull-up bar and straps of rings will be pre-set in length. The rep will only count when both athlete’s hands are touching their rings at the same time.

Synchro Burpee: Both athletes will perform a burpee. The burpee will count as long as both athlete’s chest is on the ground at the same time and both athletes jump off of the ground in full extension at the same time. Athletes may step-in/step-out or jump in/jump-out, any style of burpee is allowed.

Synchro Air Squat: Both athletes will move to round marker and perform their air squats. The rep will count when both athletes reach depth where hip crease is below knee then return to standing where hips and legs are in a full extension position at the same time.