AMRAP

Advanced:

For time, complete:

M2/F2: Assumes Tandem Deadlift Hold*

M1/F1: Synchronised 60-metre Shuttle Sprint**

M2/F2: 12 Tandem Deadlifts - finishing in Tandem Deadlift Hold

M1/F1: Synchronised 20-metre Mixed Rack Kettlebell Lunge*** (10 metres out /10 metres back)

M2/F2: 12 Tandem Deadlifts - finishing in Tandem Deadlift Hold

M1/F1: Synchronised 60-metre Shuttle Sprint*

---------------- Change Pairing Assignments, Straight Into ----------------

M1/F1: Assumes Tandem Deadlift Hold*

M2/F2: Synchronised 60-metre Shuttle Sprint**

M1/F1: 12 Tandem Deadlifts - finishing in Tandem Deadlift Hold

M2/F2: Synchronised 20-metre Mixed Rack Kettlebell Lunge (10 metres out /10 metres back)

M1/F1: 12 Tandem Deadlifts - finishing in Tandem Deadlift Hold

M2/F2: Synchronised 60-metre Shuttle Sprint**

*Shuttle Sprint = (4 x 5-metre) + (4 x 10-metre)

M: 120-kg/20-kg | F: 80-kg/12-kg | MF: 100-kg/M20-kg/F12-kg

Intermediate:

For time, complete:

M2/F2: Assumes Tandem Deadlift Hold*

M1/F1: Synchronised 60-metre Shuttle Sprint**

M2/F2: 12 Tandem Deadlifts - finishing in Tandem Deadlift Hold

M1/F1: Synchronized 20-metre Mixed Rack Kettlebell Lunge*** (10 metres out /10 metres back)

M2/F2: 12 Tandem Deadlifts - finishing in Tandem Deadlift Hold

M1/F1: Synchronized 60-metre Shuttle Sprint**

---------------- Change Pairing Assignments, Straight Into ----------------

M1/F1: Assumes Isometric Tandem Deadlift Hold*

M2/F2: Synchronized 60-metre Shuttle Sprint**

M1/F1: 12 Tandem Deadlifts - finishing in Tandem Deadlift Hold

M2/F2: Synchronized 20-metre Mixed Rack Kettlebell Lunge (10 metres out /10 metres back)

M1/F1: 12 Tandem Deadlifts - finishing in Tandem Deadlift Hold

M2/F2: Synchronized 60-metre Shuttle Sprint**

M: 80-kg/12-kg | F: 55-kg/8-kg | MF: 70-kg/M:12-kg/F:8-kg

*Tandem Deadlift Hold - this means both athletes hold the barbell in the finishing position of a deadlift i.e. the hips and knees are fully extended with the shoulders behind the bar and hold that position

**Shuttle Sprint = (4 x 5-metre) + (4 x 10-metre)

***Tiebreak: Time to complete lunges for first pair

Workout Flow:

The flow of this workout is as follows:

First pair starts in the isometric Deadlift position*

The timer starts

Mixed Pair #1 complete the synchronised sprints

Mixed Pair #2 then complete the deadlifts and remain at the top of the last lift

Mixed Pair #1 then complete the synchronised kettlebell lunges

Mixed Pair #2 then complete the deadlifts and remain at the top of the last lift

Mixed Pair #1 then complete the synchronised sprints

—————- Pairs Swap Roles —————-

Mixed Pair #1 start in the isometric Deadlift position*

Mixed Pair #1 complete the synchronised sprints etc… Until requirements are met

Penalties will apply if the tandem deadlift hold position is not held during the sprints or lunges. If the pair holding the barbell need to rest then both pairs must stop all activities until the tandem deadlift hold position is resumed.

15 minutes