2023 MACC FEST

Pairs Event 1

Pairs Event 1 - PE1

Time Cap: 15 minutes

Rx Plus

For time: 

Round 1 

9 Synchro BMU 

9 Synchro Double DB Thrusters (50/35) 

100 DU 

Round 2

9 Synchro BMU 

15 Synchro Double DB Thrusters 

100 DU 

Round 3 

9 Synchro BMU 

21 Synchro Double DB Thrusters 

100 DU

Rx

For time: 

Round 1 

15 Synchro C2B PU 

9 Synchro Double DB Thrusters (50/35) 

80 DU 

Round 2 

15 Synchro C2B PU

15 Synchro Double DB Thrusters

80 DU 

Round 3 

15 Synchro C2B PU 

21 Synchro Double DB Thrusters

80 DU

Scaled

For time: 

Round 1 

20 Pull Ups

9 Synchro Double DB Thrusters (35/20) 

60 DU 

Round 2 

20 Pull Ups

15 Synchro Double DB Thrusters

60 DU 

Round 3 

20 Pull Ups

21 Synchro Double DB Thrusters

60 DU

Flow (Rx Plus & Rx)

For this 3 round workout, the reps of the gymnastics and jump rope will stay constant while the reps increase on the thrusters. At the call of “3,2,1…Go!” Both Athletes will move to the Pull-Up bar and perform 9 Synchro Bar Muscle Ups (Rx Division: 15 Synchro Chest to Bar Pull-Ups). Both Athletes will then proceed to their dumbbells for 9 Synchro Double Dumbbell Thrusters. Once the Synchro Double Dumbbell Thrusters are done, both Athletes will move on to complete 100 total Double Unders (Rx Division will perform 80 total Double Unders), with only one Athlete working at a time. Both Athletes will then start Round 2 by returning to the Pull-Up Bar for 9 Synchro Bar Muscle Ups, 15 Synchro Double Dumbbell Thrusters, and 100 more Double Unders. Round 3 the Athletes will perform 9 more Synchro Bar Muscle Ups, 21 Synchro Double Dumbbell Squat Clean Thrusters, and 100 more Double Unders. 

The score for this workout will be the time to complete the workout. The tiebreaker is the time after round 2 is complete.

Flow (Scaled)

Scaled Athletes attempting this workout will perform 20 total Pull-Ups each round, with one Athlete working at a time. Synchronization is not a requirement for Pull-Ups in this division. Scaled athletes will still be required to perform the Synchronized Double Dumbbell Thrusters, and the 60 Double Unders will be done with one Athlete working at a time. 

The score for this workout will be the time to complete the workout. The tiebreaker is the time after round 2 is complete.

Movement Standards

Bar Muscle Up

The Athlete must start each rep with their arms fully extended and their feet off the ground. No part of your foot can go over the lowest part of the bar. You must move through at least a portion of a dip to reach the top of the rep. No part of the body outside of the hands and hips may be in contact with the bar at the top of the rep.The rep is counted once your arms are fully locked out and your shoulders are slightly over the bar. Resting on top of the bar at any point is not allowed. Synchronization occurs at the top of the rep when both Athletes are in the locked out position. 

Chest to Bar Pull-Up

The Athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. Both kipping and strict movements are permitted. The rep is credited when the Athlete's chest clearly comes into contact with the bar at or below the collarbone. Synchronization occurs at the top of the movement when both Athletes chests are in contact with the bar. 

Pull-Up

The Athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. Both kipping and strict movements are permitted. The rep is credited when the Athlete's chin is above the horizontal plane of the bar.

Double Dumbbell Thruster

The rep begins with Dumbbells on the ground. Hold the Dumbbells in the front-rack position during the squat. Dumbbells move from the bottom of a front squat to full lockout overhead in one continuous motion. The hip crease must clearly pass below the top of the knees in the bottom position.The rep is credited when the Dumbbells are locked out overhead, with the hips, knees, and arms fully extended both Dumbbells are directly over or slightly behind the middle of the body. Synchronization occurs at the top of the movement when both Athletes are in the full lockout position overhead. 

Double Under

This is a standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. 

Pairs Event 2

Pairs Event 2 - PE2

Time Cap: 12 minutes

For total reps:

Order: Female > Male > Female > Male

Round 1 - 2 minutes

Echo Bike Cals 

Max Snatches at Weight 1

Rest 2 minutes

Round 2 - 2 minutes 

Echo Bike Cals 

Max Snatches at Weight 2

Rest 2 minutes 

Round 3 - 2 minutes 

Echo Bike Cals 

Max Snatches at Weight 3

Rest 2 minutes

Rx Plus

Echo Bike: 18/14 cals

Male Snatch:165-185-205 lbs

Female Snatch: 105-125-135 lbs

Rx

Echo Bike: 16/12 cals

Male Snatch: 135-155-185 lbs

Female Snatch: 95-105-125 lbs

Scaled

Echo Bike: 14/10 cals

Male Snatch: 95-115-135 lbs

Female Snatch: 65-75-95 lbs

Flow

Order: Female > Male > Female > Male

This 3 round workout is for total reps. Each round will consist of a 2 minute work window and a 2 minute rest window for each Athlete. At the call of “3,2,1…Go!” The female Athlete will enter the field of play and begin accumulating the prescribed cals on the Echo Bike. Upon completion of the required work on the Echo Bike, she will then move to the barbell to accumulate max reps of snatches in the remaining time. As soon as the female Athlete’s 2 minute window ends, this signals her rest period and the male Athlete’s 2 minute window to accumulate the required cals on the Echo Bike. Once the cal requirement has been met, he will move to the barbell to accumulate max snatches in the remaining time. This format will repeat itself for 2 more rounds, with the Echo BIke cal requirement remaining the same and the snatch weights increasing in each of the remaining rounds.

The score for this workout will be total snatches. Echo Bike cals will not count towards the final score.  There is no tiebreaker.

Movement Standards

Echo Bike

This is a standard Rogue Echo Bike. Athletes must bike the required number of calories and must stay seated until the target is met.The athletes may adjust the seat position, but may not touch the monitor.

Barbell Snatch

For the snatch, the Athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the Athlete's body and the feet in line under the body. Touch and go is permitted but bouncing the barbell between reps is not. The Athlete may perform a Power, Squat, or Split Snatch. Hang Snatches of any variation are not permitted. 

Pairs Event 3

Pairs Event 3 - PE3

Time Cap: 16 minutes

3 Rounds For Time:

300m/250m Row (P1) + 10 Shuttle Runs (P2) I Switch 

15 Synchro Deadlifts (225/155) 

15 Synchro Burpees over the Bar 

Rx Plus

Deadlift: 275/185

Rx

Deadlift: 225/155

Scaled

Deadlift: 185/125

Flow

This workout is for time. Both Athletes will begin on the start mat. At the call of “3,2,1…Go!” Teammate 1 will work to complete 10 shuttle runs (25 feet down, 25 feet back = 1 shuttle run) while Teammate 2 is accumulating meters on the rower (300m for males, 250m for females). Teammates may choose who runs first or rows first. Once Teammate1 has completed the shuttle runs and Teammate 2 has completed the row meters, they will switch stations. Teammate 2 will now perform 10 shuttle runs while Teammate 1 accumulates meters on the rower. Once each Teammate has completed both the run and the row, they will move to their barbells to perform 15 Synchronized Deadlifts, followed by 15 Synchronized Burpees over the Bar. Both Teammates will then perform another round 10 shuttle runs and prescribed meters on the rower as they did in Round 1. After each Teammate has completed a turn on the shuttle runs and row, they’ll return to the barbell for 15 Synchronized Deadlifts and 15 Synchronized Burpees over Bar. Teammates will then return for one more round each of 10 shuttle runs and prescribed meters, finishing with 15 Synchronized Deadlifts and 15 Synchronized Bar Facing Burpees.

The score for this workout is the time to complete or reps accumulated at the time cap.  The tiebreaker is the time after Round 1 is complete.

Movement Standards

Shuttle Run

Each rep of the shuttle run = 50 feet, 25 feet down + 25 feet back. Each rep starts with the feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the Athlete may return. Stepping on or touching the line will not count.

Rower

This is a standard Concept 2 Rower. Both feet must be in the foot cradles to begin accumulating cals. The Athlete must remain seated in the rower until their judge signals that the required cals have been met. Athletes may adjust the damper on their rower at any time but are not permitted to touch the monitor. 

Deadlift

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. Touch and go is permitted. Bouncing the barbell into the next rep is not permitted. Synchronization occurs at the top of the movement when both Athlete’s hips and knees reach full extension and both Athlete’s heads and shoulders and behind their respective bars. 

Bar Facing Burpee

Athletes may jump OR step back in the burpee. The Athlete’s chest and thighs must come in contact with the ground prior to standing back up. At the bottom of the burpee, the athlete’s head must remain behind the barbell and their hands and feet must not go outside of the width of the barbell. Athletes may jump up or step up out of the burpee. A two foot take-off is required and both athletes must jump inside of the plates. Jumping over the sleeve of the barbell or the plates is not permitted. The rep is credited when both Athletes are on the other side of the barbell. Synchronization occurs at the beginning of the rep when both Athletes are in the prone position with their chest and thighs on the ground and head behind the barbell.