pair workouts

BEACHSIDE TRI

  • Start behind the start line.

    At “go”, pairs will move forward to complete their prescribed synchro toes to bar.

    Then, complete their prescribed calories on an echo bike, sharing the work anyway.

    Then, follow the designated path to enter the run course to complete a 1600 meter beach run (800 meters out and 800 meters back).

    When returning from the run, both athletes will follow the designated path, locate their lane and complete another set of their prescribed calories on an echo bike, sharing the work anyway.

    Both athletes must touch the bike before accumulating calories may begin.

    Finally, move back to the rig to complete another set of their prescribed synchro toes to bar.

    At the completion of their last toes to bar, athletes will sprint to the finish where time will stop when the last athlete's foot crosses the line.

  • The score for this workout is the time to complete the workout.

    • If time is capped, the score will be the total reps completed within the cap. The run will count as one rep.

For Time

50 Synchro T2B
60 Cal Bike - YGIG
1600m Beach Pairs Run
60 Cal Bike - YGIG
50 Synchro T2B

  • For Time

    50 Synchro T2B
    60 Cal Bike - YGIG
    1600m Beach Pairs Run
    60 Cal Bike - YGIG
    50 Synchro T2B

  • For Time

    40 Synchro T2B
    60 Cal Bike - YGIG
    1600m Beach Pairs Run
    60 Cal Bike - YGIG
    40 Synchro T2B

  • For Time

    50 Synchro Hanging Knee Raises
    50 Cal Bike - YGIG
    1600m Beach Pairs Run
    50 Cal Bike - YGIG
    50 Synchro Hanging Knee Raises

HEAT SEEKER

  • Start behind the start line.
    At “go”, the pair will move to the box and complete their prescribed 30 alternating box jump overs.

    Then, move to the DBs to complete their prescribed 10 synchro alternating single arm devil press.

    Once the synchro alternating single arm devil press is complete, the pair will need to complete 20 calories on the ski erg and 5 successful shots by each athlete.

    One athlete shoots while the other is on the ski.

    There is a 50 second time cap to complete 5 successful shots for each athlete.

    Take as many attempts as they need within the 50 seconds.

    Once an athlete completes their 5 successful shots, (or 50 second time cap) they may switch.

    Non-shooting athletes may continue working on the ski erg.

    Once the pair has 5 successful shots (or 50 second time cap) each and 20 calories (total) on the ski erg, they move back to the box for another set of 30 alternating box jump overs, 10 synchro alternating single arm devil press, 20 calories on ski erg and 5 successful shots (or 50 second time cap).

    Pairs will continue in this fashion for 11 minutes accumulating as many reps as possible.

    At the completion of 11 minutes (no sprint to finish) the workout will be completed and the score will be the total reps completed within the cap.

  • The score for this workout is the total reps completed within 11 minutes.

    Each successful shot equals 1 rep.

11min AMRAP

30 Alt Box Jump Overs (24in)
10 Synchro Alt SA Devil Press (70, 50lb)

20 Cal Ski Erg I 5 Successful Ergshoot Shots Each

  • 11min AMRAP

    30 Alt Box Jump Overs (24in)
    10 Synchro Alt SA Devil Press (70, 50lb)

    20 Cal Ski Erg I 5 Successful Shots Each

  • 11min AMRAP

    30 Alt Box Jump Overs (24in)
    10 Synchro Alt SA Devil Press (50, 35lb)

    20 Cal Ski Erg I 5 Successful Shots Each

  • 11min AMRAP

    30 Alt Box Jump Overs or Step Overs (20in)
    10 Synchro Alt SA Devil Press (35, 25lb)

    20 Cal Ski Erg I 5 Successful Shots Each

SNATCH & SMASH

  • Start behind the start line.

    00:00 - 07:00: At “go”, pairs will have 7 minutes (total) to each find their heaviest successful snatch.

    • The female must lift first. The male may switch in to begin their lift at any point during the 7 minutes.

    07:00 - 08:00: At 07:00, pairs will have a 1 minute reset before starting part B.

    • Athletes will adjust their barbell to their prescribed weight.

    08:00 - 10:00: At “go”, the female athlete will have 2 minutes to complete as many snatches as possible at their prescribed weight.

    10:00 - 11:00: At 10:00, pairs will have a 1 minute reset before switching to the male athlete.

    • Athletes will adjust their barbell to their prescribed weight for workout 3B.

    11:00 - 13:00: At 11:00, the male athlete will have 2 minutes to complete as many snatches as possible at their prescribed weight.

    At the completion of 2 minutes, the pairs score for 3B will be to the total combined snatches completed by both athletes.

  • This is a 2 scored event.

    • 50 points for 3A

    • 50 points for 3B.

    The score for 3A is the heaviest successful snatch completed within the cap.

    The score for 3B is the total number of snatches completed within the cap.

2 Scored Events
(50 pts each)

Part A
0:00 - 7:00
1 RM Snatch - Female
1RM Snatch - Male

7:00 - 8:00
Transition

Part B
8:00 - 10:00
Max Snatches - Female

10:00 - 11:00
Transition

11:00 - 13:00
Max Snatches - Male


  • 2 Scored Events
    (50 pts each)

    Part A
    0:00 - 7:00
    1 RM Snatch - Female
    1RM Snatch - Male

    7:00 - 8:00
    Transition

    Part B
    8:00 - 10:00
    Max Snatches - Female

    10:00 - 11:00
    Transition

    11:00 - 13:00
    Max Snatches - Male

    (135, 95lb)


  • 2 Scored Events
    (50 pts each)

    Part A
    0:00 - 7:00
    1 RM Snatch - Female
    1RM Snatch - Male

    7:00 - 8:00
    Transition

    Part B
    8:00 - 10:00
    Max Snatches - Female

    10:00 - 11:00
    Transition

    11:00 - 13:00
    Max Snatches - Male

    (135, 95lb)


  • 2 Scored Events
    (50 pts each)

    Part A
    0:00 - 7:00
    1 RM Snatch - Female
    1RM Snatch - Male

    7:00 - 8:00
    Transition

    Part B
    8:00 - 10:00
    Max Snatches - Female

    10:00 - 11:00
    Transition

    11:00 - 13:00
    Max Snatches - Male

    (95, 65lb)

pier pressure

  • Start behind the start line.

    At “go”, pairs will begin round 1, one athlete to the wall to perform a handstand hold against the wall while the other athlete moves to the rower to begin chipping away at 36 calories.

    • The athlete on the rower can only be working while the other athlete is in a handstand hold.

    • If an athlete breaks on the handstand hold against the wall, the pair must switch movements.

    • Athletes may share the 36 calories in any fashion.

    The athlete on the rower can only be working while the other athlete is in a handstand hold.

    Athletes may share the 36 calories in any fashion.

    The athlete on the rower can only be working while the other athlete is in a handstand hold.

    Athletes may share the 36 calories in any fashion.

    After completing their calories, pairs will move to the wall to perform their prescribed wall walks, sharing the work anyway.

    Then, pairs will complete 36 wallball shots, sharing the work anyway.

    Lastly, the pair will finish off round 1 with their prescribed synchro gymnastics movement.

    After completing their gymnastics work, they will move back to the rower and handstand hold to begin round 2.

    Pairs will continue in the same fashion for round 2 and 3.

    At the completion of the final set of their synchro gymnastics movement, the pair will sprint to the finish where time will stop when the last athlete touches the chess piece

  • The score for this workout is the time to complete the workout.

    • If time capped the score will be the total reps completed within the cap.

3 Rounds For Time:

36 Cal Echo Row I HS Hold
12 Wall Walks - YGIG
36 Wall Ball Shots - YGIG
12 Synchro BMU

(30, 20lb)



  • 3 Rounds For Time:

    36 Cal Echo Row I HS Hold
    12 Wall Walks - YGIG
    36 Wall Ball Shots - YGIG
    12 Synchro BMU

    (30, 20lb)



  • 3 Rounds For Time:

    36 Cal Echo Row I HS Hold
    10 Wall Walks - YGIG
    36 Wall Ball Shots - YGIG
    8 Synchro BMU

    (20, 14lb)



  • 3 Rounds For Time:

    36 Cal Echo Row I HS Hold
    12 Scaled Wall Walks - YGIG
    36 Wall Ball Shots - YGIG
    12 Synchro Pull Ups

    (14, 10lb)

LOGGED & LOADED

  • Start behind the start line.

    At “go”, pairs will move down their lane to the log and complete 20 alternating burpees over the log.

    • The log is 4 feet from the ground to the top of the log.

    • When jumping over the log, only one athlete a time may go.

    Then, pick up their sandbags from the stage to complete their prescribed sandbag pairs delivery, down and back.

    • Athletes may carry only one bag at a time.

    • Athletes may choose either of their prescribed sandbags.

    Then, move back to the log to complete 40 alternating burpees over the log.

    Then, return to their sandbags from the stage to complete their prescribed sandbag pairs delivery, down and back.

    Finally, move back to the log for a set of 20 alternating burpees over the log. 

    At the completion of the last burpee over the log, athletes will sprint to the finish where time will stop when the last athlete’s foot crosses the finish line.

  • The score for this workout is the time to complete the workout.

    • If time capped the score will be the total reps completed within the cap.

For Time

20 Alt Log Facing Burpees
Sandbag Pairs Delivery
40 Alt Log Facing Burpees
Sandbag Pairs Delivery
20 Alt Log Facing Burpees

(150lb, 125lb)

  • For Time

    20 Alt Log Facing Burpees
    Sandbag Pairs Delivery
    40 Alt Log Facing Burpees
    Sandbag Pairs Delivery
    20 Alt Log Facing Burpees

    (150lb, 125lb)

  • For Time

    20 Alt Log Facing Burpees
    Sandbag Pairs Delivery
    40 AltLog Facing Burpees
    Sandbag Pairs Delivery
    20 Alt Log Facing Burpees

    (125lb, 100lb)

  • For Time

    20 Alt Log Facing Burpees
    Sandbag Pairs Delivery
    40 Alt Log Facing Burpees
    Sandbag Pairs Delivery
    20 Alt Log Facing Burpees

    (100lb, 70lb)

HIGH TIDE

  • Start behind the start line.

    At “go”, pairs will complete their prescribed rope climbs, sharing the work anyway.

    • Non-working athlete in the designated area, behind the start line.

    Then, move to their barbells to complete 16 synchro clean & jerks.

    • Both athletes facing the rig.

    • 8 reps in the first section, move the bars forward.

    • 8 reps in the next section, leave the bars.

    Then, complete their prescribed jump ropes, sharing the work anyway.

    • Working athlete facing the chess piece.

    • Non-working athlete in the designated area, behind the working athlete.

    • Velites heavy ropes.

    Finally, move to their barbells to complete 16 synchro thrusters.

    • Both athletes facing the chess piece.

    • 8 reps in the first section, move the bars forward.

    • 8 reps in the next section, leave the bars.

    At the completion of their last synchro thruster, athletes will sprint to finish where time will stop when the last athlete touches the chess piece.

  • The score for this workout is the time to complete the workout.

    • If time capped the score will be the total reps completed within the cap.

For Time

12 Rope Climbs - YGIG
16 Synchro Clean & Jerks
120 Heavy Velites DU - YGIG
16 Synchro Thrusters


(165, 115lb)

  • For Time

    12 Rope Climbs - YGIG
    16 Synchro Clean & Jerks
    120 Heavy Velites DU- YGIG
    16 Synchro Thrusters


    (165, 115lb)

  • For Time

    12 Rope Climbs - YGIG
    16 Synchro Clean & Jerks
    80 Heavy Velites DU - YGIG
    16 Synchro Thrusters


    (135, 95lb)

  • For Time

    8 Rope Climbs (12ft) - YGIG
    16 Synchro Clean & Jerks
    160 Heavy Velites SU - YGIG
    16 Synchro Thrusters


    (115, 75lb)