“The DE2CENT”
TEAM RX
14 Minutes, 2 Parts
PART 1
FOR TIME (10 Minute Time Cap)
Male 1: 20 Deadlifts
Male 2: 20 Deadlifts
ALL 4 ATHLETES: 5 Synchro Bar Facing Burpees
Male 1: 15 Power Cleans
Male 2: 15 Power Cleans
ALL 4 ATHLETES: 5 Synchro Bar Facing Burpees
Male 1: 10 Power Snatches
Male 2: 10 Power Snatches
ALL 4 ATHLETES: 5 Synchro Bar Facing Burpees
Female 1: 20 Deadlifts
Female 2: 20 Deadlifts
ALL 4 ATHLETES: 5 Synchro Bar Facing Burpees
Female 1: 15 Power Cleans
Female 2: 15 Power Cleans
ALL 4 ATHLETES: 5 Synchro Bar Facing Burpees
Female 1: 10 Power Snatches
Female 2: 10 Power Snatches
ALL 4 ATHLETES: 5 Synchro Bar Facing Burpees
<1 MINUTE BREAK>
PART 2
AMRAP in 3 Minutes
Max Synchronized Overhead Squats (M/F Pair)
WEIGHTS FOR ALL MOVEMENTS
(Deadlift/Power Clean/Power Snatch/Overhead Squat)
Male: 255/185/145/135
Female: 175/115/85/75
*FEMALES WILL USE 35lb FEMALE BARBELLS
*MALES WILL USE 45lb MALE BARBELLS
CLICK HERE FOR OFFICIAL BARBELL LOADING
DESCRIPTION OF EVENT
On 3,2,1, GO the first Male athlete (Male 1) will begin the deadlifts. Once he is done, he will tag Male 2 and he will complete his 20 deadlifts. All 4 athletes will then complete 5 Bar Facing Burpees. For the burpees, the Males will share their barbell and the Females will share their naked barbell. The team then changes the weights for the Power Cleans and continues on through the workout.
Once the Males are done with their Power Snatches and the whole team completes their burpees, the athletes will work together to add the weights to the Female barbell.
Males will use a Male (20kg) barbell and the Females will use a Female (15kg) barbell at all times. Collars must be used at all times when the barbell has weight on it. When the females are completing their barbell movements, the males will share their naked barbell for the burpees. The barbells will be placed side by side and all 4 athletes must be on the same side of the barbell for all barbell movements and burpees.
Part 1 is for time. Any unfinished reps will be added to the total time of 10 minutes.
After Part 1, there will be a 1 minute break for athletes to properly load their barbells.
For Part 2, the team will have 3 minutes to accumulate as many synchronized Overhead Squats in a Male/Female pair. The pair will face each other for the Overhead Squats so the judge may see full depth and extension at the same time. There is no minimum work requirement for any of the athletes and athletes may tag in and out whenever they like. While 2 athletes are lifting, the other two athletes are standing behind their same sex teammate.
Part 2 will be scored as an AMRAP. The score is the number of Synchronized Overhead Squats completed by the team. There are no partial reps given and both reps must achieve full depth at the bottom and full extension at the top.
MOVEMENT STANDARDS
Deadlifts
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The athlete must deadlift with both feet on the correct white numbers in order for the reps to count.
Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.
Power Cleans
Each repetition starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Full (squat) cleans are permitted.
Power Snatches
The power snatch begins on the ground, and the barbell is brought overhead in one smooth motion. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Touch-and-go is permitted. No bouncing. Split snatches and muscle snatches are permitted as long as they meet the movement requirements. Full (squat) snatches are permitted.
Synchronized Bar Facing Burpees
Each burpee must be performed perpendicular to and facing the barbell. The athletes’ heads cannot be over the barbell. Males will share their barbell and females will share their barbell. All 4 athletes must hold the bottom position together with their chests and thighs touching the ground. They must then jump over the barbell from both feet and land on two feet. One-footed jumping, landing or stepping over is not permitted.
Synchronized Overhead Squat
Both athletes must achieve the bottom position at the same time for the rep to count. The athletes will face each other with Males using male a male barbell and females using a female barbell. At the bottom, the hip crease must be below the top of the knee. At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
TEAM RX
11 Mins FOR TIME:
8 Rope Climbs to 15′ (2 in a row for each athlete)
15 Synchro Bar Muscle Ups (any 2 athletes)
Male 1: 40 Shoulder to OH
<while 1 female hangs from pullup bar>
Male 2: 40 Shoulder to OH
<while 1 female hangs from pullup bar>
25 Synchro Toes to Bar (any M/F Pair)
Female 1: 40 Shoulder to OH
<while 1 male hangs from pullup bar>
Female 2: 40 Shoulder to OH
<while 1 male hangs from pullup bar>
35 Synchro Chest to Bar Pullups (any M/F Pair)
THEN:
Female 1: 60 foot Overhead Lunge Walk
<while 3 athletes hang from pullup bar>
Female 2: 60 foot Overhead Lunge Walk
<while 3 athletes hang from pullup bar>
Male 1: 60 foot Overhead Lunge Walk
<while 3 athletes hang from pullup bar>
Male 2: 60 foot Overhead Lunge Walk
<while 3 athletes hang from pullup bar>
(70/40) with Rogue Stubby Axle Bar (Stubby Axle weighs 20lbs, the weight shown is total weight including bar)
*10 Foot Walking Lunge = 1 Rep
DESCRIPTION OF EVENT
Part I, the team will begin in the starting area behind the rig and complete their rope climbs. Then they will complete their Synchro Bar Muscle Ups.
Then, Male 1 will run toward the front of the rig and pick up the axle bar AFTER either female is hanging from the pull up rig. The reps will not count if the opposite athlete is not hanging. The other 2 athletes are standing under the pull up rig.
Once the Male Athlete finishes, he will tag his male counterpart under the rig. At this time, the other female athlete will hang on the bar and Male 2 will complete his Shoulder to Overhead. Once these are done, the weights can be changed at any time, by any athlete.
Any Male/Female pair may do the set of Synchro Toes to Bar. Any athletes can switch at any time. There is no minimum work requirement for any athlete here.
The females will then complete their Shoulder to OH following the same rules as above. Once they are done, any Male/Female pair will complete their Synchro Chest to Bar Pull Ups. Any athletes can switch at any time. There is no minimum work requirement for any athlete here.
Then any female will complete their lunge walk down 30 feet and back 30 feet while all three other athletes are hanging from the pullup rig. Lunge reps will not count unless all athletes are hanging. Every 10 feet will be counted as 1 rep. The next female completes and then the 2 males complete. Order does not matter here. Once they final male finishes, the time is noted. Any unfinished reps are added to the final time.
MOVEMENT STANDARDS
Rope Climb to 15′
In the rope climb, the athlete ascends the rope to touch the cross beam at the top. Jumping up to begin each ascent is permitted. On the descent, the athlete does not have to show control but it is highly recommended to be under control here.
Synchronized Pull-Up/Chest-to-Bar Pull-up
Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. Both athletes’ arms must be fully extended at the bottom.
At the top, both athletes’ chests must clearly come into contact with the bar at the same time. At the top, both athletes’ chins must clearly break the horizontal plane of the bar at the same time OR both athletes must touch their chest to the bar at the same time. If that does not happen, it is a no rep.
Bar Muscle-Ups/Synchronized Bar Muscle Ups
Each athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glidekips are not permitted. The heels may not rise above the height of the bar during the kip.
At the top, the elbows must be fully locked out while the athletes support themselves above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Both athletes must hold the top position at the same time for the rep to count. Athletes may help each other to the pull-up bar
Weighted Walking Lunge (Back Rack/Front Rack/Overhead)
Forward motion will only be allowed while the load is being supported in the back rack, front rack, or overhead position. In the Overhead position, the elbows may be bent but the bar may not touch or drop lower than the top of the athletes head. On each lunge, the trailing knee must make contact with the ground at the bottom. At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated (or the weight is dropped) before fully standing up, the barbell will need to be brought backward to where the previous rep began. The feet DO NOT have to come together at the top of the lunge.
Shoulder to Overhead
Each rep begins with the axle on the shoulders. The rep finishes with the weight fully locked out overhead centered over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the axle finishes directly over the body with the feet in line, both clearly touching the correct white number. The bar will begin on the ground and there will be no racks.
Synchronized Toes-to-Bars
In the synchronized toes-to-bars, the athletes must go from a full hang to having the toes touch the pull-up bar at the same time. At the start of each rep, the arms must be fully extended and the feet must be off the ground and brought back behind the bar and behind the body. At the top, both pairs of feet must come into contact with the bar inside the hands and at the same time.
EVENT 3
“_________ and ________”
(Name to be released at the event)
ALL TEAMS
AMRAP in 7 Minutes
2 Scores
Score 1:
AMRAP Weighted Squats (60/35)
*Each Athlete will perform in M1, F1, M2, F2 order:
15 Weighted Squats
then
20 Weighted Squats
then
25 Weighted Squats
*then start over if completed
Score 2:
AMRAP Distance on the _______________
DESCRIPTION:
On 3, 2, 1, Go all 4 athletes will move from the “rest box” (left) to their respective stations to start the workout. 1 athlete will stay behind in the rest box.
1 Athlete will stand in the rest box in order for the squat reps to count. (Left box)
A Male/Female Pair will stand on the stall mat (Middle box), pick up the slam balls, and 1 athlete at a time will perform the weighted squats with slamball. Each of the M/F Pair must be standing on the mat holding the slam balls for the reps to count. Males will hold the 60lb ball and females will hold the 35lb ball. The slam balls must be held above the shoulder of the athlete.
1 Athlete will be working on the ___________. (Right box)
Athletes can switch between boxes only after 1 athlete at a time has completed their squats. Athletes cannot leave their areas once an athlete has started their 15, 20, or 25 squats.
*Once the 2 slam balls are picked up, they can never touch the ground. Penalty for touching the ground is:
Everyone stops working
then
Each Male completes 2 OTS Throws with 60lb Slam Ball then each Female completes 1 OTS Throws with Slam Ball
Weighted Squat Order
Each athlete will perform 15 weighted squats while an opposite gender partner holds the slam ball. Once all 4 athletes in M/F/M/F order are have completed 15, they will move on to 20. Once they are done, they will move on to 25. It does not matter which male starts and which female ends as long as all 4 athletes complete each set. It also does not matter which female or male holds as long as there are a Male and a Female on the stall mat holding the slam balls.
If the team finishes the 25 squats, they will start over with the 15.
Weighted Squats
Each rep starts and ends with the hips and knees fully extended. The hands may not touch the legs during the repetition. This is a standard Air Squat in which the athlete moves to the bottom of a squat then back to standing at full extension. At the bottom, the hip crease must clearly pass below the top of the knees in the bottom position. The athlete must hold the slam ball above the shoulder. It can be touching the shoulder or head while holding.
