6 2:00 intervals with both athletes working on an AMRAP at the same time. Athletes will switch between the two AMRAPs every 2:00.
Score 1: AMRAP A – Max Calories on Runner
6 2:00 Intervals – Max Calorie Run
Score 2: AMRAP B – Max Reps
6 2:00 AMRAP Intervals
15 Wall Ball (30/20) (10/9)
20 Zeus Rope Double Unders
This workout will be performed in 6 x 2 minute AMRAPs with the Athletes switching roles every 2 minutes. The workout begins with Athlete A standing on the Air Runner sides and Athlete B touching the front of the Air Runner. At the call of 3. 2. 1. Athlete A will start accumulating calories on the Air Runner while Athlete B starts the AMRAP of 10 T2B/K2C while facing the Air Runner. Once completed the Athlete will complete 15 WB’s with the prescribed weight. Once they complete, the Athlete will run to the halfway mark on the floor and complete the prescribed Jump Rope reps while facing the runner. Once complete, the Athlete will start over with the 10 T2B/K2C and so on.
The Athletes will continue running and performing the AMRAP until the clock hits 2 minutes. At that time the Athletes will switch positions. Athlete A will move to the AMRAP and Athlete B will move to the runner. The Athletes will continue with this process switching every 2 minutes. The Athletes will pick up where their teammate left off on the AMRAP during each switch.
There is no tiebreak time.
Run: Runner: Athletes can not touch the side rails or monitor rail while running. Athletes may touch the side rails when mounting and dismounting the runner. Athletes can not leave the runner until their designated 2 minute round is completed.
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. The Athlete must face the Air Runners when performing this movement.
Wall Ball: Athletes can pick up the wall ball and squat into the first rep. The athlete’s hips must clearly break at or below the crease of the knee at the bottom of the movement. Athletes must hit the appropriate wall ball target.
Double Unders: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope must start on the ground at the beginning of the workout. The Zeus rope by RX SmartGear must be used. The Athlete must face the Air Runners when performing this movement.
**Athletes may use their own Zeus RX Jump rope but it must be approved by their judge prior to starting the workout. It must be a Zeus RX Jump rope, no other substitution for a weighted rope may be used. If an Athlete doesn’t have a Zeus rope, we will provide one for you. Athletes will be sized for their jump ropes during check-in for either a Small, Medium or Large.