The Scaled Workout

3 Rounds for Time

With a single 22.5/15 KG DB:

40 Front Rack Squats
30 Power Snatch
20 Devils Press

Time Cap 12:00

The Rx Workout

3 Rounds for Time

40 Pistol Squats
30 DB Squat Snatch @ 1 x 22.5/15 KG
20 DB Devils Press @ 2 x 22.5/15 KG

Time Cap 12:00

Movement Standards

• Pistol Squats: At the start and finish of each rep the hips and knee of the working leg are extended. At the bottom of the squat the hip crease must pass below the top of the knee of the working leg. The non-working leg must remain infront of the body. Holidng on to the non-working leg is permitted but resting your hands on the working leg will be classed as a no rep. The athlete must alternate legs after every successful rep.
• Squat Snatch: Athletes must start each rep with the dumbbell touching the ground. The dumbbell will then be moved to the overhead position in one movement (not clean and jerk). The athletes must pass through a full squat with the hip crease reaching below the knees.  
• Devils Press: Athletes will start with the dumbbells on the floor. Then, with the athletes hands on the dumbbells they will perform a burpee (the chest must make contact with the ground). The athlete must then snatch or swing the dumbbells overhead and finish with the arms locked out and hips and knees at full extension. Athletes must swing the dumbbells in one motion, they can not perform a clean and jerk.

• Front Rack Squats: Athletes are to hold the dumbbell in the front rack position during the squat. The hip crease must clearly pass below the top of the knees in the bottom of the squat. The rep is credited when the athlete is standing with the hips and knees fully extended. A full squat clean into the first squat is allowed.
• Power Snatch: Athletes are to start with the dumbbel on the ground and finish with it directly overhead. at the bottom of the movement the dumbbell must touch the ground. The dumbbell must be lifted to overhead in one motion. At the top the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athletes body. The non-lifting hand and arm may not be incontact with the body during the rep.
• Devils Press: Athletes will start with the dumbbell on the floor. Then, with the athletes hand on the dumbbell they will perform a burpee (the chest must make contact with the ground). The athlete must then snatch or swing the dumbbell overhead and finish with the arm locked out and hips and knees at full extension. Athletes must swing the dumbbell in one motion, they can not perform a clean and jerk.

The Workout

For a Max Combined Weight:

1 Round of Macho Man

(3 Power Cleans, 3 Front Squats, 3 Jerks)

Time Cap 12:00

Movement Standards

• All movements must be performed and completed as individual movements, e.g. performing a thruster to link the front squat and jerk is not permitted. 
• Power Clean: each rep starts with the bar making contact with the floor. From here, the bar must be lifted and received in the front rack position in one motion from the ground. Full extension of the hips and knees must then be achieved with the bar in the front rack position, and elbows in front of the vertical plane of the bar.
• Front Squat: The athlete will perform a squat with the barbell held in a front rack position, the hip crease must reach below the knees to hit the correct depth at the bottom of the squat. the athlete will then stand up to full extension, with the hips and knees locked out.
• Jerk: The barbell begins in a standing front rack position. A push or split jerk may be performed as long as the elbows, shoulders, hips and knees are fully extended and the bar finishes directly over the body with the feet in line. 

The Scaled Females Workout

2 Rounds For Time:

600M Row 

16 x American KB Swings @ 16 KG

16 x KB Front Rack Lunges

16 x Down Ups 

16 x Box Jumps

Partner A works whilst the Partner B remains in a dead hang; Partner A must stop work whenever the hang is stopped. Swap roles between rounds.

The Scaled Males Workout

2 Rounds For Time:

600M Bike 

16 x American KB Swings @ 24 KG

16 x KB Front Rack Lunges

16 x Down Ups 

16 x Box Jumps

Partner A works whilst the Partner B remains in a dead hang; Partner A must stop work whenever the hang is stopped. Swap roles between rounds.

The Rx Males Workout

2 Rounds For Time:

800M Bike 

20 x American KB Swings (using an Ovobell) @ 25 KG

20 x Ovobell Overhead Lunges

20 x Down Ups 

20 x Box Jumps

Partner A works whilst the Partner B remains in a dead hang; Partner A must stop work whenever the hang is stopped. Swap roles between rounds.

The Rx Females Workout

2 Rounds For Time:

800M Row 

20 x American KB Swings (using an Ovobell) @ 20 KG

20 x Ovobell Overhead Lunges

20 x Down Ups 

20 x Box Jumps

Partner A works whilst the Partner B remains in a dead hang; Partner A must stop work whenever the hang is stopped. Swap roles between rounds.

Movement Standards

• American Ovobell Swings: The Ovobell must finish above the head with the arms extended.
• Ovobell Lunge: The Ovobell must be held throughout the lunges in the overhead position. At the bottom of the lunge the trailing knee must make contact with the ground. Athlete must alternate leg after each successful rep. 
• American KB Swings: The KB must finish above the head with the arms extended.
• KB Lunge: The kettlebell must be held in front of the body, in the front rack position. At the bottom of the lunge the trailing knee must make contact with the ground. Athlete must alternate leg after each successful rep. 
• Down Ups: The athletes chest must make contact with the floor at the bottom of the rep. They must then move into the standing position with the hips and knees at full extension.
• Box Jump Overs: Athletes are to perform a 2 footed jump onto the box, they can choose whether to step or jump down. There is no requirement to stand tall on the box but both feet must make contact with the box. Hands cannot be placed on the box during the rep. The rep is counted when the athlete has landed on the opposite side of the box.

The Workout - Rx/Scaled Females

AMRAP (YGIG):

8/6 Cal Assault Bike
16/14 Jumping Lunges
16/14 Wall Balls 6KG
(tag in partner) 

Time Cap 08:00

The Workout - Rx/Scaled Males

AMRAP (YGIG):

14/12 Cal Row
14/12 Burpees Over Row
14/12 Air Squats
(tag in partner) 

Time Cap 08:00

Movement Standards

• Athlete 1 will complete one round and then must tag in their partner. 
• Burpees Over the Row: The rep begins with the burpee, during the burpee the athletes chest and thighs must make contact with the floor. The athlete must jump witha  two footed jump over the row. The rep is counted when the athletes feet land on the floor on the other side of the rower.
• Air Squats: At the bottom of the rep the athletes hip crease must pass below the knees. At the top of the rep the athlete must be stood fully extended before beginning the rep, if the following rep is begun before the athlete is standing tall it will be counted as a no rep. 
• Jumping Lunges: The trailing knee must make contact with the ground. The athlete must alternate legs after each successful rep. 
• Wall Balls: The athletes hips must reach below the knee for the wall ball throw to be counted.