FOTC 2025 TEAM EVENT 4 & 5

“Event 4 & 5”

Four 3:00 Intervals
Buy In:
Partner A: 200m Run
Partner B: Max Cal Ski Erg

Then

Partner A: Max Cal Ski Erg
Partner B: AMRAP with Remaining Time in Interval
5 BMU
7 TTB
7 Dual DB Hang Squat Clean (50/35)

Event 4 Score = Total Calories on Ski Erg
Event 5 Score = Total Reps on AMRAP

-Partners must alternate starting positions each round
-Partner must resume AMRAP movement where partner finished
-No rest between intervals

Workout Flow:
The workout begins with both Athletes standing in front of their Ski Erg. At the call of go, Athlete A will start their 200m run on the designated run course and Athlete B will start to Ski. When Athlete A returns, Athlete B will move to the AMRAP and Athlete A will start Skiing. 

At the end of the 3 minute interval, the Athletes will alternate starting positions. For example, for round 2, Athlete B will run 200M while Athlete A will remain on the ski erg until Athlete B returns and at that time Athlete A will perform the AMRAP and Athlete B will ski. Athletes will continue this pattern for 2 more rounds   

For the AMRAP, the Athletes will perform the prescribed number of BMU (if required for that division) and then move to the prescribed number of Toes-to-Bar or Leg Raises and then move to the prescribed number of DB HSCs.  Athletes will continue repeating this order during the AMRAP portion of the workout.  Each partner will resume the AMRAP movement where the previous partner left off.  

Event 4 score will be the total calories on the Ski Erg. Event 5 score will be the total reps completed in the AMRAP.

Tie Break:
There is no tie break time. 

Movement Standards:
Run: Athletes must follow the assigned run course.

Ski Erg: Athletes can not begin the calories on the Ski Erg prior to the call of 3,2,1, go. The athlete can not leave the Ski Erg platform until they tag their partner to relieve them. Any damper setting will be allowed. The judge will not assist with starting the Ski Erg. The Ski Erg must NOT be reset during the entire 12 minute time frame. Roll over calories will count and will be recorded once it comes to a stop by the judge.  

Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. 

Toes-to- Bar:The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front, and no part of the feet touching the ground or any object.

Leg Raises: The athlete must go from a full hang to having the toes of both feet rise above the hip crease.  The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front, and no part of the feet touching the ground or any object.  The Athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard.  

Dual Dumbbell Hang Squat Cleans: Dumbbells must start on the ground at the beginning of the movement. After the dumbbells are lifted off the floor, the athlete must pause with the dumbbells at the hang position. From there, the athlete must perform a squat clean with the dumbbells coming to the shoulders in one motion. The athlete must pass through a full squat with hips below the knees. A power clean or split clean followed by a front squat will NOT be permitted, The rep is credited when the athlete’s hips and knees are fully extended, and the DBs are resting on the shoulders with the elbows in front of the DBs.

“Event 4 & 5”

Four 3:00 Intervals
Buy In:
Partner A: 200m Run
Partner B: Max Cal Ski Erg

Then

Partner A: Max Cal Ski Erg
Partner B: AMRAP with Remaining Time in Interval
3 BMU
7 TTB
7 Dual DB Hang Squat Clean (35/25)

Event 4 Score = Total Calories on Ski Erg
Event 5 Score = Total Reps on AMRAP

-Partners must alternate starting positions each round
-Partner must resume AMRAP movement where partner finished
-No rest between intervals

Workout Flow:
The workout begins with both Athletes standing in front of their Ski Erg. At the call of go, Athlete A will start their 200m run on the designated run course and Athlete B will start to Ski. When Athlete A returns, Athlete B will move to the AMRAP and Athlete A will start Skiing. 

At the end of the 3 minute interval, the Athletes will alternate starting positions. For example, for round 2, Athlete B will run 200M while Athlete A will remain on the ski erg until Athlete B returns and at that time Athlete A will perform the AMRAP and Athlete B will ski. Athletes will continue this pattern for 2 more rounds   

For the AMRAP, the Athletes will perform the prescribed number of BMU (if required for that division) and then move to the prescribed number of Toes-to-Bar or Leg Raises and then move to the prescribed number of DB HSCs.  Athletes will continue repeating this order during the AMRAP portion of the workout.  Each partner will resume the AMRAP movement where the previous partner left off.  

Event 4 score will be the total calories on the Ski Erg. Event 5 score will be the total reps completed in the AMRAP.

Tie Break:
There is no tiebreak.

Movement Standards:
Run: Athletes must follow the assigned run course.

Ski Erg: Athletes can not begin the calories on the Ski Erg prior to the call of 3,2,1, go. The athlete can not leave the Ski Erg platform until they tag their partner to relieve them. Any damper setting will be allowed. The judge will not assist with starting the Ski Erg. The Ski Erg must NOT be reset during the entire 12 minute time frame. Roll over calories will count and will be recorded once it comes to a stop by the judge.  

Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. 

Toes-to- Bar:The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front, and no part of the feet touching the ground or any object.

Leg Raises: The athlete must go from a full hang to having the toes of both feet rise above the hip crease.  The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front, and no part of the feet touching the ground or any object.  The Athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard.  

Dual Dumbbell Hang Squat Cleans: Dumbbells must start on the ground at the beginning of the movement. After the dumbbells are lifted off the floor, the athlete must pause with the dumbbells at the hang position. From there, the athlete must perform a squat clean with the dumbbells coming to the shoulders in one motion. The athlete must pass through a full squat with hips below the knees. A power clean or split clean followed by a front squat will NOT be permitted, The rep is credited when the athlete’s hips and knees are fully extended, and the DBs are resting on the shoulders with the elbows in front of the DBs.

“Event 4 & 5”

Four 3:00 Intervals
Buy In:
Partner A: 200m Run
Partner B: Max Cal Ski Erg

Then

Partner A: Max Cal Ski Erg
Partner B: AMRAP with Remaining Time in Interval
7 Leg Raises
7 Dual DB Hang Squat Clean (35/25)

Event 4 Score = Total Calories on Ski Erg
Event 5 Score = Total Reps on AMRAP

-Partners must alternate starting positions each round
-Partner must resume AMRAP movement where partner finished
-No rest between intervals

Workout Flow:
The workout begins with both Athletes standing in front of their Ski Erg. At the call of go, Athlete A will start their 200m run on the designated run course and Athlete B will start to Ski. When Athlete A returns, Athlete B will move to the AMRAP and Athlete A will start Skiing. 

At the end of the 3 minute interval, the Athletes will alternate starting positions. For example, for round 2, Athlete B will run 200M while Athlete A will remain on the ski erg until Athlete B returns and at that time Athlete A will perform the AMRAP and Athlete B will ski. Athletes will continue this pattern for 2 more rounds   

For the AMRAP, the Athletes will perform the prescribed number of BMU (if required for that division) and then move to the prescribed number of Toes-to-Bar or Leg Raises and then move to the prescribed number of DB HSCs.  Athletes will continue repeating this order during the AMRAP portion of the workout.  Each partner will resume the AMRAP movement where the previous partner left off.  

Event 4 score will be the total calories on the Ski Erg. Event 5 score will be the total reps completed in the AMRAP.

Tie Break:
There is no tiebreak.

Movement Standards:
Run: Athletes must follow the assigned run course.

Ski Erg: Athletes can not begin the calories on the Ski Erg prior to the call of 3,2,1, go. The athlete can not leave the Ski Erg platform until they tag their partner to relieve them. Any damper setting will be allowed. The judge will not assist with starting the Ski Erg. The Ski Erg must NOT be reset during the entire 12 minute time frame. Roll over calories will count and will be recorded once it comes to a stop by the judge.  

Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. 

Toes-to- Bar:The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front, and no part of the feet touching the ground or any object.

Leg Raises: The athlete must go from a full hang to having the toes of both feet rise above the hip crease.  The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front, and no part of the feet touching the ground or any object.  The Athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard.  

Dual Dumbbell Hang Squat Cleans: Dumbbells must start on the ground at the beginning of the movement. After the dumbbells are lifted off the floor, the athlete must pause with the dumbbells at the hang position. From there, the athlete must perform a squat clean with the dumbbells coming to the shoulders in one motion. The athlete must pass through a full squat with hips below the knees. A power clean or split clean followed by a front squat will NOT be permitted, The rep is credited when the athlete’s hips and knees are fully extended, and the DBs are resting on the shoulders with the elbows in front of the DBs.

“Event 4 & 5”

Four 3:00 Intervals
Buy In:
Partner A: 200m Run
Partner B: Max Cal Ski Erg

Then

Partner A: Max Cal Ski Erg
Partner B: AMRAP with Remaining Time in Interval
5 BMU
7 TTB
7 Dual DB Hang Squat Clean (35/25)

Event 4 Score = Total Calories on Ski Erg
Event 5 Score = Total Reps on AMRAP

-Partners must alternate starting positions each round
-Partner must resume AMRAP movement where partner finished
-No rest between intervals

Workout Flow:
The workout begins with both Athletes standing in front of their Ski Erg. At the call of go, Athlete A will start their 200m run on the designated run course and Athlete B will start to Ski. When Athlete A returns, Athlete B will move to the AMRAP and Athlete A will start Skiing. 

At the end of the 3 minute interval, the Athletes will alternate starting positions. For example, for round 2, Athlete B will run 200M while Athlete A will remain on the ski erg until Athlete B returns and at that time Athlete A will perform the AMRAP and Athlete B will ski. Athletes will continue this pattern for 2 more rounds   

For the AMRAP, the Athletes will perform the prescribed number of BMU (if required for that division) and then move to the prescribed number of Toes-to-Bar or Leg Raises and then move to the prescribed number of DB HSCs.  Athletes will continue repeating this order during the AMRAP portion of the workout.  Each partner will resume the AMRAP movement where the previous partner left off.  

Event 4 score will be the total calories on the Ski Erg. Event 5 score will be the total reps completed in the AMRAP.

Tie Break:
There is no tie break.

Movement Standards:
Run: Athletes must follow the assigned run course.

Ski Erg: Athletes can not begin the calories on the Ski Erg prior to the call of 3,2,1, go. The athlete can not leave the Ski Erg platform until they tag their partner to relieve them. Any damper setting will be allowed. The judge will not assist with starting the Ski Erg. The Ski Erg must NOT be reset during the entire 12 minute time frame. Roll over calories will count and will be recorded once it comes to a stop by the judge.  

Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. 

Toes-to- Bar:The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front, and no part of the feet touching the ground or any object.

Leg Raises: The athlete must go from a full hang to having the toes of both feet rise above the hip crease.  The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front, and no part of the feet touching the ground or any object.  The Athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard.  

Dual Dumbbell Hang Squat Cleans: Dumbbells must start on the ground at the beginning of the movement. After the dumbbells are lifted off the floor, the athlete must pause with the dumbbells at the hang position. From there, the athlete must perform a squat clean with the dumbbells coming to the shoulders in one motion. The athlete must pass through a full squat with hips below the knees. A power clean or split clean followed by a front squat will NOT be permitted, The rep is credited when the athlete’s hips and knees are fully extended, and the DBs are resting on the shoulders with the elbows in front of the DBs.

“Event 4 & 5”

Four 3:00 Intervals
Buy In:
Partner A: 200m Run
Partner B: Max Cal Ski Erg

Then

Partner A: Max Cal Ski Erg
Partner B: AMRAP with Remaining Time in Interval
3 BMU
7 TTB
7 Dual DB Hang Squat Clean (35/25)

Event 4 Score = Total Calories on Ski Erg
Event 5 Score = Total Reps on AMRAP

-Partners must alternate starting positions each round
-Partner must resume AMRAP movement where partner finished
-No rest between intervals

Workout Flow:
The workout begins with both Athletes standing in front of their Ski Erg. At the call of go, Athlete A will start their 200m run on the designated run course and Athlete B will start to Ski. When Athlete A returns, Athlete B will move to the AMRAP and Athlete A will start Skiing. 

At the end of the 3 minute interval, the Athletes will alternate starting positions. For example, for round 2, Athlete B will run 200M while Athlete A will remain on the ski erg until Athlete B returns and at that time Athlete A will perform the AMRAP and Athlete B will ski. Athletes will continue this pattern for 2 more rounds   

For the AMRAP, the Athletes will perform the prescribed number of BMU (if required for that division) and then move to the prescribed number of Toes-to-Bar or Leg Raises and then move to the prescribed number of DB HSCs.  Athletes will continue repeating this order during the AMRAP portion of the workout.  Each partner will resume the AMRAP movement where the previous partner left off.  

Event 4 score will be the total calories on the Ski Erg. Event 5 score will be the total reps completed in the AMRAP.

Tie Break:
There is no tiebreak.

Movement Standards:
Run: Athletes must follow the assigned run course.

Ski Erg: Athletes can not begin the calories on the Ski Erg prior to the call of 3,2,1, go. The athlete can not leave the Ski Erg platform until they tag their partner to relieve them. Any damper setting will be allowed. The judge will not assist with starting the Ski Erg. The Ski Erg must NOT be reset during the entire 12 minute time frame. Roll over calories will count and will be recorded once it comes to a stop by the judge.  

Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. 

Toes-to- Bar:The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front, and no part of the feet touching the ground or any object.

Leg Raises: The athlete must go from a full hang to having the toes of both feet rise above the hip crease.  The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front, and no part of the feet touching the ground or any object.  The Athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard.  

Dual Dumbbell Hang Squat Cleans: Dumbbells must start on the ground at the beginning of the movement. After the dumbbells are lifted off the floor, the athlete must pause with the dumbbells at the hang position. From there, the athlete must perform a squat clean with the dumbbells coming to the shoulders in one motion. The athlete must pass through a full squat with hips below the knees. A power clean or split clean followed by a front squat will NOT be permitted, The rep is credited when the athlete’s hips and knees are fully extended, and the DBs are resting on the shoulders with the elbows in front of the DBs.

“Event 4 & 5”

Four 3:00 Intervals
Buy In:
Partner A: 200m Run
Partner B: Max Cal Ski Erg

Then

Partner A: Max Cal Ski Erg
Partner B: AMRAP with Remaining Time in Interval
7 TTB
7 Dual DB Hang Squat Clean (35/25)

Event 4 Score = Total Calories on Ski Erg
Event 5 Score = Total Reps on AMRAP

-Partners must alternate starting positions each round
-Partner must resume AMRAP movement where partner finished
-No rest between intervals

Workout Flow:
The workout begins with both Athletes standing in front of their Ski Erg. At the call of go, Athlete A will start their 200m run on the designated run course and Athlete B will start to Ski. When Athlete A returns, Athlete B will move to the AMRAP and Athlete A will start Skiing. 

At the end of the 3 minute interval, the Athletes will alternate starting positions. For example, for round 2, Athlete B will run 200M while Athlete A will remain on the ski erg until Athlete B returns and at that time Athlete A will perform the AMRAP and Athlete B will ski. Athletes will continue this pattern for 2 more rounds   

For the AMRAP, the Athletes will perform the prescribed number of BMU (if required for that division) and then move to the prescribed number of Toes-to-Bar or Leg Raises and then move to the prescribed number of DB HSCs.  Athletes will continue repeating this order during the AMRAP portion of the workout.  Each partner will resume the AMRAP movement where the previous partner left off.  

Event 4 score will be the total calories on the Ski Erg. Event 5 score will be the total reps completed in the AMRAP.

Tie Break:
There is no tiebreak.

Movement Standards:
Run: Athletes must follow the assigned run course.

Ski Erg: Athletes can not begin the calories on the Ski Erg prior to the call of 3,2,1, go. The athlete can not leave the Ski Erg platform until they tag their partner to relieve them. Any damper setting will be allowed. The judge will not assist with starting the Ski Erg. The Ski Erg must NOT be reset during the entire 12 minute time frame. Roll over calories will count and will be recorded once it comes to a stop by the judge.  

Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. 

Toes-to- Bar:The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front, and no part of the feet touching the ground or any object.

Leg Raises: The athlete must go from a full hang to having the toes of both feet rise above the hip crease.  The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front, and no part of the feet touching the ground or any object.  The Athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard.  

Dual Dumbbell Hang Squat Cleans: Dumbbells must start on the ground at the beginning of the movement. After the dumbbells are lifted off the floor, the athlete must pause with the dumbbells at the hang position. From there, the athlete must perform a squat clean with the dumbbells coming to the shoulders in one motion. The athlete must pass through a full squat with hips below the knees. A power clean or split clean followed by a front squat will NOT be permitted, The rep is credited when the athlete’s hips and knees are fully extended, and the DBs are resting on the shoulders with the elbows in front of the DBs.