Event 1 – Row Burpee Row
For Time *
50/35 Calorie Row (Partner A)
100 Burpees Over Rower (Shared)
50/35 Calorie Row (Partner B)
* Time Cap: 18 Minutes
Workout Flow: The workout begins with Partner A completing a 50 (men) or 35 (women) calorie row. Once the row is complete, both partners work together to complete 100 burpees over the rower.
Partners may split the burpee repetitions however they choose; however, partners must high-five to tag their partner in every time they switch work during the burpees. Once the 100th burpee is completed, Partner B finishes the workout with a 50/35 calorie row.
Event 2 – Air Train
5 Rounds Each (Relay Style) Time Cap: 10 Minutes
20′ Dumbbell Walking Lunge (Any Hold)
Step Over Box & Step Back Over
20′ Dumbbell Walking Lunge
8/5 Calories on Assault Bike (Men/Women)
Workout Flow: Teams will complete a relay for 5 rounds per person. Partner A starts with the dumbbell walking lunge. They lunge 20 feet, step over the 20″ box and back, and lunge 20 feet back to the start. Upon returning, Partner A must high-five Partner B to transition. After the high-five, Partner A moves to the bike to complete their calories. Simultaneously, Partner B begins their lunge sequence.
Transition Rules: Teams have only one bike. The high-five transition to switch stations can only occur when both partners are ready. If the partner returning from the lunge arrives first, they must wait for the biker to finish their calories to high-five. If the biker finishes early, they must wait for the partner on the lunge to return to high-five.
Event 3 – Partner Power
20 Rounds For Time (Partners alternate every round) Time Cap: 15 Minutes
5 Power Cleans
5 Box Jump Overs
Weights & Standards:
RX: 115/85 lb
Scaled: 95/65 lb
Box: 20″ for all athletes (Step-overs are allowed)
Workout Flow: Partner A begins by completing 5 power cleans followed by 5 box jump overs. Once Partner A finishes their reps, they must high-five Partner B. Partner B then runs to their barbell to complete their 5 power cleans and 5 box jump overs. Partners will continue alternating full rounds until 20 rounds total have been completed.
