The first two workouts are below! The last workout will be released on competition day! Standards and rules will be released along with each workout.
Workout 1 "Burpee Bath" 20 Synchro Burpees 400m Run (completed together as a team) 15 Synchro Burpees 1500M Row 10 Synchro Burpees 3000M Bike *20 min cap
Flow: All three athletes will perform 30 burpees each in synchro then all 3 will go out for a 400m run, each athlete completes 400m and must remain close (One athlete can’t sprint out ahead and finish well ahead of the rest, nor one athlete well behind). All athletes complete 20 burpees each in synchro.1500M Row can be split however each team sees fit as long as 1500m is completed and all 3 athletes have contributed to the distance. 10 burpees each in synchro before moving onto the final movement. 3000m Bike, split however each team sees fit as long as each athlete contributes and 3000m is tallied. (*rolling count on both machines, no reset between team members).
Standards: Burpees- Each rep starts standing tall. Chest and thighs must touch the ground at the bottom and the rep is completed when the athlete jumps with full hip extension and claps their hands (grazing/touching of hands is fine, as long as they contact each other). Synchro, all members must begin each rep at the same time, for reps to count all athletes on each team must atleast be in position to jump (i.e. two members are clapping hands when the third has already jumped their feet in from the plank, this would be a good rep). Run- Follow around the right side of the cones going out and left side of the cones coming back. 400m turnaround is marked on the trail. Row/Bike- Normal standards, one machine per team
Workout 2 "Thruster sprint to Jerk" Part A (6 min cap): 6 rounds: 5 Thrusters (115/85) (75/55) 50M Sled Sprint Each athlete will complete 2 rounds of 5 thrusters and 50m Sprint in a waterfall format
—----- Rest for remaining time left in 6 min
Part B (starts at 6 min): 6 minutes to find a max Clean and Jerk
Flow: This is a two score event.
Part A will be done as a waterfall (or follow the leader style). Teams will choose the order of athletes. Athlete 1 will complete 5 thrusters and then 50M sprint. Once Athlete 1 has completed the thrusters athlete 2 will start on their 5 thrusters and move onto the sprint once athlete 1 is done there. Athlete 3 will start their 5 thrusters once athlete 2 is complete and then sprint once athlete 2 is done on their 50m sprint. Athlete 1 will then start on their 2nd round once athlete 3 has completed their thrusters… and so on until each athlete has completed 2 rounds. Teams will rest until the 6 min cap (or be cutoff). Part B At 6 min each athlete will have 6 min to find a 1RM Clean and Jerk. No limit on attempts.. Athletes can not decrease weight. Once a weight is attempted the athlete must either attempt the same weight or add more on.
Standards: Thrusters- Rep starts standing tall. Waist must go below parallel, reps ends when the bar is overhead with locked out elbows and athlete standing tall (full hip extension, straight knees). *For scaled the bottom will be considered 2” above parallel. Sled- Athlete choice on hand placement. Entire sled must start behind line, turnaround will be performed by going around the designated cone, and the sled must be completed beyond the line at the finish of sled push. Clean and Jerk- Athlete preference on power or squat for clean. Athlete preference on power or split jerk. Each rep starts from the ground, receiving clean in front rack. Athlete can adjust positioning between clean and jerk (bar can not go above eye level while adjusting). Jerk starts from the front rack and finishes with the bar locked out overhead and athlete is standing tall, feet under hips (i.e. if split jerking athlete must bring feet back together and stand up while the bar is overhead and locked out). One athlete lifts at a time in waterfall fashion. Teams do not have to follow order in Part A.