King & Queen Competition Workouts
A test of endurance, strength and power
WOD 1 – 15 minute AMRAP
4 ROPE CLIMBS, both partners must do at least one climb each round, alternate is 3 times hand over hand to standing from the ground
20 SITUPS –partners must pass an assigned object for the rep to count
20 PARTNER PUSHUPS – feet on back of partner who is in all fours position. Chest must touch the ground on every pushup to count. Men may crouch lower when on all fours for their female partner to do their pushups. If a partner’s back is bothered by supporting their partner’s feet a box may be used instead. If a partner cannot do an elevated pushup they will do normal pushups but the team will do 25 pushups per round.
20 KETTLEBELL SWINGS – 35/55#. If one or both partners use a lighter than prescribed weight they will do an extra five reps.
Both partners must participate in each set but do not have to do equal numbers of reps.
WOD 2 – GROUND TO OVERHEAD for 10 minutes
Maximum amount of weight lifted in a ground to overhead movement, partners can choose whatever weight they want to lift but must stick with that weight for the full ten minutes, reps will be counted and total weight is the final score. Weight must touch the ground and be held over the head at full extension on each rep.
WOD 3 – TEAM FRANKENSTEIN
42 THRUSTERS @ 65/95 lbs and 42 PULLUPS
Partners divide the work however they choose to complete 42 thrusters, 42 pullups. If a team member needs to use a band for pullups they will be required to do 6 extra pullups for a total of 48. Likewise if a lower than prescribed weight is used for the thrusters then they will do 6 extra reps for a total of 48
50 SUMO DEADLIFT HIGH PULL @ 45/75
50 PUSH PRESS
Partners divide the work however they choose to complete 50 SDHP and 50 Push Press. If lighter than prescribed weight is used they will do 60 reps. Minimum 5 reps per partner
50 WALL BALLS @ 14/20
Partners divide the work however they choose to complete 50 Wall Balls, if lighter than prescribed weight is used they will do 10 extra reps for a total of 60 Wall Balls. Minimum 5 reps per partner
1000 M ROW
Partners divide the row however they choose but each partner must complete a minimum of 250 M row.