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"DUMBBELL MADNESS" SKALAD 3-3-3-4 min jobb (ingen vila mellan)  Vid varje ny intervall måste man genomföra: CASH IN  100 Single Unders (share anyhow)  30 Ping Pong Wallballs @ 4 kg AMRAP (share anyhow)  50 DB Snatch @ 1 X 12 kg  40 DB Hang Clean & Jerk @ 1 X 12 kg  30 DB Thrusters @ 1 X 12 kg  TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps.  Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna.  Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min.  Utrustning/lag: 1 Wall Ball @ 4 kg (skalad)  1 Dumbbell @ 12 kg  Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

"DUMBBELL MADNESS" VETERAN 3-3-3-4 min jobb (ingen vila mellan)  Vid varje ny intervall måste man genomföra: CASH IN  75 Double Unders (share anyhow)  30 Ping Pong Wallballs @ 6 kg  AMRAP (share anyhow)  50 DB Snatch @ 1 x 17,5 kg  40 DB Hang Clean & Jerk @ 1 x 17,5 kg  30 DB Thrusters @ 1 x 17,5 kg  TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps.  Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna.  Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min.  Utrustning/lag: 1 Wall Ball @ 6 kg  1 Dumbbell @ 17,5 kg Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

"DUMBBELL MADNESS" ÖPPEN  3-3-3-4 min jobb (ingen vila mellan)  Vid varje ny intervall måste man genomföra: CASH IN  100 Double Unders (share anyhow)  30 Ping Pong Wallballs @ 6 kg  AMRAP (share anyhow)  50 DB Snatch @ 1 X 20 kg 40 DB Hang Clean & Jerk @ 1 X 20 kg 30 DB Thrusters @ 1 X 20 kg TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps.  Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna.  Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min.  Utrustning/lag: 1 Wall Ball @ 6 kg  1 Dumbbell @ 20 kg Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

RX (16-44)* RX (45+)  3 Unbroken* Complexes 40/32cal. Row 3 Unbroken* Complexes 30/24cal. Row 3 Unbroken* Complexes 20/16cal. Row (Unbroken) Complex 10 Single Under  10 Double Under  10 Cross Over Solltest Du hängen bleiben oder Dein Seil sich verhaspeln, startest Du den jeweiligen Komplex wieder von Neuem. Du kannst Dich also nach einer Runde (10-10-10) kurz sammeln bzw. pausieren oder weitermachen um Runde 2 zu beginnen!  Im Wechsel von den Single Under zu Double Under sowie von den Double Under zu den Cross Overs sind Zwischensprünge erlaubt; solange Du nicht hängen bleibst.  RX 45+ hast Du eine Sprungsequenz absolviert kannst Du pausieren um die nächste Sprungsequenz am Stück zu meistern. Der Complex muss also nicht Unbroken sein. Für die persönlichen Einstellungen sowie das Zurücksetzen des Rudergerätes ist der Athlet selbstverantwortlich. ___________________ SCALED (16-44)* SCALED (45+) 3 Complexes 30/24cal. Row 3 Complexes 24/18cal. Row 3 Complexes 18/12cal. Row Complex 20 Single Under  10 Cross Over 10 Single Under Solltest Du hängen bleiben oder Dein Seil sich verhaspeln, startest Du den jeweiligen Komplex wieder von Neuem. Du kannst Dich also nach einer Runde (20-10-10) kurz sammeln bzw. pausieren oder weitermachen! Zwischen den einzelnen Sequenzen sind Zwischensprünge erlaubt  (solange Du nicht hängen bleibst). SC 45+ hast Du eine Sprungsequenz absolviert kannst Du pausieren um die nächste Sprungsequenz am Stück zu meistern. Der Complex muss also nicht Unbroken sein. Für die persönlichen Einstellungen sowie das Zurücksetzen des Rudergerätes ist der Athlet selbstverantwortlich. Details zum Workout findest Du im Video.  Bei Fragen nutze die  "AREA57" Whats App Gruppe.

9min EMOM Min 1: max single-unders
 (A) Min 2: max db thrusters (3kg) (B)
 Min 3: max burpees over the dumbbell (C) ... Flow Athletes start on the starting mat. At the 3 2 1 go, they go to their rope and start the first minute of their emom by performing as many single-unders as possible within the minute. When the minute ends, athletes move immediately to minute 2, where they perform as many 1 db thrusters as possible. At the start of minute 3, athletes perform as many burpees over the db as possible. After minute 3 is complete, the sequence starts again from the beginning with single-unders. This cycle repeats until the full 9 minutes have elapsed. Athletes should continue working for the entire duration of each minute, aiming to accumulate the highest possible number of repetitions for each station. A repetition should be completed fully within the minute to be counted.This workout has three separate scores: Score A: Total number of single-unders completed  Score B: Total number of 1 db thrusters completed Score C: Total number of burpees over the db completed Standards Single-unders For single-under to count, the rope needs to pass under the feet once for each jump. The rope must spin forward. Only successful jumps are counted, not attempts Thruster The rep starts with the athlete standing upright and one head of the dumbbell in each hand. To get a rep, the athlete needs to squat with the hip crease below the top of the knee and finish with the bar overhead and full extension in knees, hips, shoulders and elbows. From the bottom of the squat until the overhead position, it needs to be one motion. Jerking under the bar is not allowed.  Burpee over the dumbbell A rep starts with the athlete on the floor, parallel to the dumbbell and the athlete’s chest and hips touching the floor. A rep ends with the athlete jumping over the dumbbell. A two-feet take-off is not required, however in crossing the bar both feet need to be in the air at the same time. The athlete needs to stay lateral to the dumbbell. Kids are allowed to step over, teens have to jump. Athletes need to make sure they step/jump over the db, not behind or in front of the db. 

AMRAP10 Int. Male/Female   30 Double Unders 1 Bar Complex:  5 Toes to Bar + 3 C2B Pull ups/Pull ups + 2 Bar Muscle Ups/C2B Pull ups Every break of the complex - 12 Wallballs 9/6kg  Scaled Male/Female :  30 Single Unders 10 Hanging Leg raises + 5 Pull ups / 10 Hanging Leg raises + 10 Ring Rows  Every break of ONE movement - 12 Wallballs 6/4kg 

4a) 0:00 - 5:00  AMRAP 5 24 Sync Hang Power Snatch [MF] 50/35kg 12 Sync Burpee to reach [4] 5:00 - 6:00  REST 4b) 6:00 - 16:00 For Time (10:00 Cap) P1 - 50 Double Unders + 21 Thrusters @ 50/35kg P2 - 75 Double Unders + 18 Thrusters P3 - 100 Double Unders + 15 Thrusters P4 - 125 Double Under + 12 Thrusters ------------------------------------------------------------------------------------------- WORKOUT 4 GUIDE: Workout Flow/Rules: This is our final workout of the day and again has two scored parts. On “GO”, teams begin the AMRAP.  A male and female pair will begin the 24 synchro hang snatches.  - Athletes can switch in whenever they want. But will always be a male and female pair.  - Males cannot use the female BB.  - Reps must be completed in order. - Athletes may rotate pairs freely at any time. The team will move to the rig to complete 12 synchro burpee to reach. All 4 athletes working in sync.  At minute 5, teams will stop and score for part A. The score is total rounds + reps in 5:00 There is a one minute rest and transition period before starting part 4b.  At 6:00, Athlete 1 will complete 50 Double unders /single unders + 21 Thrusters and go back under the rig to their team.  After this is complete, athlete 2 can advance to 75 Double/ Single Unders + 18 Thrusters etc. When athlete 4 completes their work, athletes can run and cross the finish line for their final time. There is NO requirement for reps to be complete unbroken. If an athlete does break the rep count continues from where they left off.  The score for workout 4b is the Finish time or reps at 16:00 Movement standards:   Sync Hang Snatch [MF Any] - 24 reps - The Rep starts with a deadlift and shoulders BEHIND the bar then from a controlled hang (above the knee, not from the floor). - The rep is awarded at full overhead lockout, with hips knees and arms fully extended. This is the judges key synchro point. Common no-reps:  - Starting below the knee: Snatching the first rep from the floor is a no rep.  - soft lockout - Mismatch sync: If one athlete reaches full lock out before the other, they must wait till both are stood at full extension.  Sync Burpee to Reach [4] - 12 reps - All four athletes work are working sync together. - athletes will face INTO the rig on burpees. - Synchro postion: there will be two key synchro positions 1) Chest and thighs to the floor on burpee, 2) sync at the touch  Common no-reps:  - Missed floor contact,  - Not reaching together - One athlete early/late: Make sure to watch your team to nail the timing of this. Double unders  - Rope passes TWICE under feet per jump - Any grip of the handles allowed - Judge counts only successful passes. Single unders - Rope passes ONCE under feet per jump - In the mix teams are not permitted to Double Under - Any grip of the handles allowed - Judge counts only successful passes. Thrusters The rep starts from the floor; barbell be cleaned any way as long as the athletes passes below parallel in a full front squat. Rep completes at full lockout overhead with hips, knees, and arms extended, bar above midline (BB not in front) Bar must be controlled overhead before returning to the next rep. Common no-reps:  - Not hitting depth,  - Soft lockout - BB In front of midline. - Pressing out without control. Loading: LOCKED IN: 50/35kg IN THE MIX: 40/25kg

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00

For Time: 50 Unbroken Double Unders 40 Toes to Bar 50 Single Under Crossovers 25 Meter Handstand Walk Time Cap: 8:00

4 RND FOR TIME  50 heavy rope single under  10 chest-to-bar pull-ups 10 Box get over 10 strict handstand push-ups  ♀ 100cm ♂ 120 cm scaling intermedio e open donna sigle under pull up kipping hspu    TIME CAP 15 MIN

For Time: 100 Double Unders 50 1DB Box Step Overs 50 DB Snatches 50 Thrusters 50 DB Snatches 50 1DB Box Step Overs 100 Double Unders Rx: 50/35; 22.5/15kg Sc: 40/25; 15/10kg; 150 Single Unders Cap= 14 min

THE TEAMS HAVE A TOTAL TIME OF 16:00 MINUTES TO FINISH TEST 1A FOR TIME FOR TIME 1 ROUND OF: 200 Single Unders [split anyhow] 8 Over & Under Bench [simultaneous] 40 Double Dumbell Bench Presses [split anyhow] 30 Kipping Handstand Push Ups [split anyhow 150 Double Unders [split anyhow] 8 Sim. Over & Under Bench [simultaneous] 40 Double Dumbell Bench Presses [split anyhow] 20 Strict Handstand Push Ups [split anyhow] 100 Reverse Single Unders [split anyhow] 8 Sim. Over & Under Bench [simultaneous] 40 Double DB Bench Press [split anyhow] 10 Wall Facing Handstand Push Ups [split anyhow] _______________ TEST 1B STARTS IMMEDIATELY AFTER COMPLETING TEST 1A. _______________ 70+ & 80+ ♀DUMBELLS @2x 15kg ♂DUMBELLS @2x 22.5kg 90+ ♀DUMBELLS @2x 15kg ♂DUMBELLS @2x 22.5kg ALT. HANDSTAND PUSH UP PROGRESSION:  30 Kipping Handstand Push Ups (ABMAT)  20 Strict Handstand Push Ups (ABMAT)  6 Wall Walks 100+ ♀DUMBELLS @2x 10kg ♂DUMBELLS @2x 15kg ALT. HANDSTAND PUSH UP PROGRESSION:  30 Kipping Handstand Push Ups (ABMAT)  20 Strict Handstand Push Ups (ABMAT)  6 Wall Walks

TEST 1B STARTS IMMEDIATELY AFTER COMPLETING TEST 1A OR DIRECTLY AFTER THE TIME CAP OF TEST 1A. THE TEAMS HAVE TIME UNTIL 18:00 MINUTES TO COLLECT AS MANY REPS AS POSSIBLE IN TEST 1B FOR REPS AMRAP UNTIL 18:00 OF: Max Single Under Crossovers

AMRAP 17 20 synchron Knee Raise 150 Single Under 15 synchron Jumping Pull-Up 15 alternating Box Jump Over (50 cm) 10 Pull-Up 1 Loop Run

RX For Time (Time Cap 20:00) - 150 Double-unders - 25 Burpee Box-jump overs 60/50 cm - 1000m Row - 25 Burpee Box-jump overs 60/50 cm - 150 Double-unders Intermediate and Masters For Time (Time Cap 20:00) - 100 Double-unders - 20 Burpee Box-jump overs 60/50 cm - 1000 m Row - 20 Burpee Box-jump overs 60/50 cm - 100 Double-unders Regular For Time (Time Cap 20:00) - 200 Single-unders - 20 Burpee Box-step overs 60/50 cm - 1000m Row - 20 Burpee Box-step overs - 200 Single-unders

ROCK AND ROLL 10 MIN AMRAP  I GO YOU GO FOR ROUNDS  24 HEAVY JUMP ROPE  6 SNATCHES m:50 kg  w: 35 kg an athlete must complete full round before the other athlete can begin

ROCK AND ROLL 10 MIN AMRAP  I GO YOU GO FOR ROUNDS  24 HEAVY JUMP ROPE  6 SNATCHES m:50 kg  w: 35 kg an athlete must complete full round before the other athlete can begin

BEGINNER WOMEN   PART A   Time Cap: 10 Minutes   25 Cal Row 100 Single Unders 15 Barbell Thrusters 100 Single Unders 15 Barbell Thrusters 50 Heavy Rope Single Unders   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B 4 Minutes — Find Your Max Load   Snatch Complex: 1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS  

PART A   Time Cap: 10 Minutes   30 Cal Row 100 Single Unders 15 Barbell Thrusters 100 Single Unders 15 Barbell Thrusters 50 Heavy Rope Single Unders   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Snatch Complex: 1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS    

PART A   Time Cap: 10 Minutes   50 Cal Row 100 Single Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Single Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Heavy Rope Single Unders (I GO / YOU GO)   Remaining Time: Max Cal Row (I GO / YOU GO)   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load Synchro Snatch Complex:   1 Sync. Snatch 1 Syncç Hang Squat Snatch 1 Sync.  Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS  

PART A   Time Cap: 10 Minutes   25 Cal Row 100 Single Unders 15 Barbell Thrusters 50 Double Unders 15 Barbell Thrusters 50 Heavy Rope Single Unders   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Snatch Complex:   1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS  

PART A   Time Cap: 10 Minutes   30 Cal Row 100 Single Unders 15 Barbell Thrusters 100 Double Unders 15 Barbell Thrusters 100 Heavy Jump Rope   Remaining Time: Max Cal Row   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Snatch Complex:   1 Snatch 1 Hang Squat Snatch 1 Overhead Squat BARBELL WEIGHTS   BEGINNER MEN (BM) 40 kg BEGINNER WOMEN (BW) 25 kg SCALED MEN (SM) 50 kg SCALED WOMEN (SW) 35 kg ADVANCED MEN (ADV M) 60 kg ADVANCED WOMEN (ADV W) 40 kg RX 70 kg +70 MASTERS      

PART A   Time Cap: 10 Minutes   50 Cal Row 100 Single Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Double Unders (I GO / YOU GO) 15 Synchro Barbell Thrusters 100 Heavy Rope Single Unders (I GO / YOU GO)   Remaining Time: Max Cal Row (I GO / YOU GO)   Rest: 1 Minute   PART B   4 Minutes — Find Your Max Load   Synchro Snatch Complex: 1 Synchro Snatch 1 Synchro Hang Squat Snatch 1 Synchro Overhead Squat

EVENT 7  „The Comeback-Bob “  For time: TC: 15 Min 150 m Ski-Erg / 60Dus   40 m Bobflips  150 m Ski-Erg  / 60Dus  10/7 sync. BMU /C2B / Pull ups Waterrun  10/7 sync. BMU /C2B / Pull ups 150 m Ski-Erg  / 60Dus 40 m Bobflips  150 m Ski-Erg  / 60Dus  RX: BMU, Double Under INT: syn C2B, Double Under Sc: syn pull ups, Single Under MF Teams: 7 Rep Syn BMU / C2B / Pull ups

Athlete Non-Adaptive or Adaptive: D-Ball Bear Hug Hold Athlete Non-Adaptive or Adaptive: 300 Drag Rope Single Unders or Adaptation (Athletes share as they wish) Then 30 Synchronized Burpees | Adaptation Cross the finish line

AMRAP 10   42 Single Unders  12 sync. alternating Dumbbell Snatches (15 | 10 kg)  9 alternating partial Wall Walks  5 Pull Ups

15 Min AMRAP RX 3a) Buy In 3 Rounds 12 Wall Walks 150 Double Unders 3b) Time Remaining Max Calories on the Rower Scaled 3a) Buy In 3 Rounds 12 Scaled Wall Walks 150 Single Unders 3b) Time Remaining Max Calories on the Rower

For time (Time cap 10 min) Open 8 rounds: 25 Double Unders 10 Pull-ups Scaled 8 rounds: 25 Single Unders 10 Jumping Pull-ups Flöde Start sker med hopprepet i handen framför riggen. På 3-2-1-Go får man börja hoppa. När 25 single unders eller double unders har utförts fortsätter man till riggen. För Scaled ska 10 Jumping pull-ups utföras och för Open ska 10 pull-ups utföras. När jumping pullups/pull-ups är utförda upprepas detta flöde totalt 8 varv. Tid ges när sista repen pullup är gjord på varv 8. Standard Alla standards går att läsa om här och ID efter varje övning går att söka på: https://functionalfitness.sport/wp-content/uploads/2026/02/iF3-Movement-Standards-2026.pdf Single Unders ID 10.06 = Repet ska gå ett var runt på ett hopp. Double Unders ID 10.07 = Repet ska passera två gånger run en på ett hopp. Pull-ups ID 7.04 = Startar alltid från utsträckt läge hängandes i riggen. Därefter ges rep när hakan tydlig har varit över stången. Det är tillåtet att göra strikta pull-ups, kippade pull-ups, butterfly pull-ups och det är tillåtet att både använda pronerat och superinat grepp. Jumping pull-ups (finns ej med i ovan regelbok) = För att hitta rätt höjd stå utsträckt på en höjd med armarna rakt upp. Stången ska då vara i mitten av underarmarna. Använd viktplattor eller annat om det behövs för att få optimal höjd. Sen för själva övningen ska en alltid starta med raka armar och för att göra det behöver benen böjas. Därefter får man hoppa upp och hakan ska passera tydligt ovanför stången varje gång. Om en kör testet utanför klass Ett hopprep och en riggplats behövs. Kör man Scaled behöver man en låda eller höjd att stå på för att få rätt förutsättningar för jumping pull-ups. Sen behövs någon som kan räkna repsen och scorecards finns att hämta ut för detta!

Mario Kart Mayhem" – 12:00 AMRAP Setup:  Athletes start seated at gaming stations (or standing behind if there aren’t enough). One race of Mario Kart (approx. 2–3 minutes) is played at the very start — this determines your starting advantage. As soon as you finish your race, you immediately begin the workout. Race position = bonus reps off your first round’s thrusters. Mario Kart Bonus: 1st place: Skip 8 thrusters in Round 1 2nd place Skip 5 thrusters in Round 1 3rd place Skip 2 thrusters in Round 1 4th place No bonus – go straight into full work Workout Flow 12:00 AMRAP: 3 Wall Walks (Rx) / 6 Wall Walk Shoulder Taps (Scaled) 10 Double Dumbbell Thrusters (Rx: 22.5kg/15kg each hand | Scaled: 12.5kg/7.5kg each hand) 50 Double-Unders (Rx) / 100 Single-Unders (Intermediate) or 8 Calories Ski Erg  Score: Total completed rounds + reps after 12:00. On 3-2-1 GO, partners will work together to race on Mario Kart, with only 1 athlete working at any point (due to using 1 controller) and can switch in at any point with their partner. Upon completion of the team finishing the mario race, they can immediately head to their designated lane to begin the first round of Wall Walks. BOTH ATHLETES must stay together until they have finished the race, no member of that team can be on the wall before the race is finished, gaining an advantage. Wall Walks will be completed 3 each then head to the Dumbbell Thrusters. Each athlete must complete 3 Wall Walks each before heading to the DB Thrusters. Both partners must complete 10 thrusters in synchronicity ( sync is at the TOP of the DB thruster ) which moves to Double Unders or Single Skips. Once the allocated rep range of skips is complete, begin a new round continuing that flow until; 12 minutes has concluded. NOTE   An athlete cannot switch between Double Unders and Single Skips, they MUST stick with their movement, they can alternate between double unders and single unders ( intermediate and scaled only ) and repetitions can be shared equally between partner but you MUST FIST BUMP to tag them into skip. Rx Standards Wall Walks: Chest touches 10 inch line start/end prone with feet flat on wall. Double Dumbbell Thrusters: Full squat → lockout overhead in one motion, both heads of dumbbell at shoulders in start position. Double-Unders: Rope passes twice under feet per jump. Scaled Standards Wall Walk Shoulder Taps: Wall Walk to 20 Inch Line and Touch Shoulder with hands Double Dumbbell Thrusters: Lighter weights, same ROM. Single-Unders: Rope passes once under per jump. Modify Single Skips to 8 Calorie Ski Erg

5 Rounds For Time - Cap 14'  5 Wall Walks 50 Single Unders 10 AM KB Swing sync 50 Reverse Single Unders 15 Pull Ups divide as wanted 1 rep minimum for each exercise gymnastic per round each round bring a change plate tie break time 1 round