The Final Countdown
“Meet me at the BARbell”
*barbell only
Partner For Time:
24 Synchronized Bar Facing Burpees each
100 Deadlift @Rx+ 225/155, Rx 185/125, Scaled 165/115 or less
90 Back Squat @Rx+ 185/125, Rx 165/115, Scaled 155/105 or less
80 Cleans @Rx+ 165/115, Rx 155/105, Scaled 135/95 or less
70 Barbell Bent Over Rows @Rx+ 155/105, Rx 135/95, Scaled 115/75 or less
60 Barbell Floor Press @Rx+ 155/105, Rx 135/95, Scaled 115/75 or less
50 Shoulder to Overhead @Rx+ 135/95, Rx 115/75, Scaled 95/65 or less
40 Snatch Grip Bent Over Rows @Rx+ 135/95, Rx 115/75, Scaled 95/65 or less
30 Thrusters @Rx+ 135/95, Rx 115/75, Scaled 95/65 or less
20 Snatch @Rx+ 135/95, Rx 115/75, Scaled 95/65 or less
10 Overhead Squats each @Rx+ 135/95, Rx 115/75, Scaled 95/65 or less
25 Synchronized Bar Facing Burpees
“Black Out”
*mix of thangs
Partner For Time:
24 Calorie Assault Bike each (partner must hold a wall sit while other partner is on the bike)
100 Burpees
90 Deadlift @Rx+ 205/145, Rx 185/125, Scaled 165/115 or less
80 Alternating Pistols (Rx+ Weighted @35/20, Scaled Double DB Bulgarian Squats)
70 Cleans @Rx+ 165/115, Rx 155/105, Scaled 135/95 or less
60 Toes to Bar (Scaled Knee Raises)
50 Snatch @Rx+ 155/105, Rx 135/95, Scaled 115/75 or less
40 Pull-ups each (Rx+ Chest to Bar, Scaled Jumping)
30 Thrusters @Rx+ 135/95, Rx 115/75, Scaled 95/65 or less
20 Handstand Push-ups each (Rx+ Deficit @4/2”, Scaled Double DB Seated Strict Press)
10 Rope Climbs (Rx+ Legless, Scaled 20 x Rope Pulls)
25 Calorie Assault Bike each (partner must hold a wall sit while other partner is on the bike)
“Your Body is a Wonderland”
*body weight only
Partner For Time:
24 Synchronized Burpees
100 Air Squats
90 AbMat Sit-ups (Rx+ GHD Sit-ups)
80 Lunges
70 Hand Release Push-ups (Rx+ Diamond, Scaled Knees)
60 Pull-ups (Rx+ Chest to Bar, Scaled Jumping)
50 Reverse Burpees (CLICK for video)
40 V-Ups (Scaled Straight Leg Raises)
30 Bottom Half Burpees (CLICK for video)
20 Hollow Rocks
10 Wall Walks
25 Synchronized Burpees
“Ring in the New Year”
*KB only
Partner For Time:
24 Burpees over KB each
100 Russian KB Swings @Rx+ 70/53, Rx 53/35, Scaled 35/26 (same for all movements)
90 KB Goblet Squats
80 KB Lunge and Pass (CLICK for video)
70 Single Arm KB Bent Over Rows
60 KB Hang to Overhead (hang c&J or hang snatch)
50 Single KB Hang Squat Clean
40 Sprawl to Suitcase Deadlift (CLICK for video)
30 Single KB Shoulder to Overhead
20 Synchronized Single Arm KB Thrusters
10 Turkish Get-ups each
25 Burpees over KB each
“Last year was DUMB”
*DB only
Partner For Time:
24 Burpees over DB each
100 Single Arm DB Swings @Rx+ 70/50, Rx 50/35, Scaled 35/20 (same for all movements)
90 DB Goblet Squats
80 Single DB Lunges (hold wherever)
70 Single Arm DB Bent Over Rows
60 DB Hang to Overhead (hang c&J or hang snatch)
50 Single DB Hang Squat Clean
40 Sprawl to Suitcase Deadlift (CLICK for video, but with DB)
30 Single DB Shoulder to Overhead
20 Synchronized Single Arm DB Thrusters
10 Turkish Get-ups each
25 Burpees over DB each
“New Year, New Abs…and Lungs”
Partner For Time:
24 Calorie Assault Bike each
1,000m Row
90 Synchronized AbMat Sit-ups
800m Run
70 Toes to Bar (Scaled Knee Raises)
60 Bottom Half Burpees (CLICK for video)
500m Row
400m Run
30 Reverse Burpees (CLICK for video)
20 Synchronized Burpees
10 Synchronized Burpee to Broad Jump
25 Calorie Assault Bike each
“Winter Break”
Partner For Time:
23 Synchronized Burpees
100 Air Squats
90 AbMat Sit-ups
80 Calorie Row
70 Push-ups
60 Pull-ups
50 Calorie Bike
40 Toes to Bar
30 Power Cleans @135/95
20 Front Squats @135/95
10 Wall Walks
24 Synchronized Burpees