Event 1 Has Not Been Released
Event 2: “QUADZILLA”
Presented by STRATTON SPORT AND SPINE
10 Mins Total Time, 3 Parts, 4 Scores
PART I:
Both athletes will work separately and at the same time.
For Co-Ed Teams, the FEMALE will do the Triplet first while the MALE is on the Assault Bike first.
Athlete 1: Max Cals On Assault Bike in 2.5 Minutes
while Athlete 2 completes:
AMRAP in 2.5 Mins
5 Deadlifts
4 Hang Power Snatches
3 OH Squats
(75/55)
There will be a 30 second break after Part I into Part II
PART II:
Athletes will switch roles and complete either the Assault Bike or the Triplet in 2.5 minutes. Same workout!
There will be a 90 Second break into Part III where athletes will add weight to their bar.
PART III:
Max Reps of Ground to Overhead in 3 Minutes (95/65)
Athletes will do 3 reps and then tag their partner. This will go back and forth until the 3 mins are up. Women and Men will use separate barbells.
SCORE I: Total Team Cals on Assault Bike
(the Assault Bike will stay on during the 30 second break)
SCORE II: Athlete 1 Triplet Score
SCORE III: Athlete 2 Triplet Score
SCORE IV: Total Reps For Team Ground to Overhead
EQUIPMENT USED:
Assault Bike
Men’s Barbell
Women’s Barbell
MOVEMENT STANDARDS
Deadlift
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.
Hang Power Snatch
The power snatch begins in the hang position, and the barbell is brought overhead in one smooth motion. The hang position is defined as the barbell/bumper plates above the ground and the bar below the waist.The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Split snatches and muscle snatches are permitted as long as they meet the movement requirements.
Overhead Squat
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.
Event 3: “STICKING POINT”
Brought to you by MADFITTER
For Time, 7 Minute Timecap
Male/Male Super Scaled Version
10 Alternating Cleans @95lbs
20 Synchronized Hanging Knee Raises
8 Alternating Cleans @105lbs
16 Synchronized Bar Facing Burpees
6 Alternating Cleans @115lbs
12 Synchronized Hanging Knee Raises
4 Alternating Cleans @135lbs
8 Synchronized Bar Facing Burpees
2 Alternating Cleans @155lbs
Run to Mat
Female/Female Super Scaled Version
10 Alternating Cleans @55lbs
16 Synchronized Hanging Knee Raises
8 Alternating Cleans @75lbs
14 Synchronized Bar Facing Burpees
6 Alternating Cleans @85lbs
12 Synchronized Hanging Knee Raises
4 Alternating Cleans @95lbs
8 Synchronized Bar Facing Burpees
2 Alternating Cleans @105lbs
Run to Mat
Co-Ed Super Scaled Version
2 Synchronized Cleans
16 Synchronized Hanging Knee Raises
3 Synchronized Cleans
14 Synchronized Bar Facing Burpees
4 Synchronized Cleans
12 Synchronized Hanging Knee Raises
5 Synchronized Cleans
8 Synchronized Bar Facing Burpees
6 Synchronized Cleans
Run to Mat
(115/75)
RULES OF EVENT #3
Men and women will use their own bars
Athletes will add their own weight on the bars. All necessary weights will be provided but we will not disclose the exact bumper plates.
In Synchronized movements, the athletes must face the same direction.
In Alternating reps, athletes must tag their partner (hands touch)
Collars must be used on barbells when lifting
Movement Standards
Cleans (for all divisions/athletes)/Synchronized Cleans
The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before beginning the next repetition. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required. A power clean or split clean followed by a front squat will be permitted. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
For the cleans to be synchronized, both athletes must achieve the bottom position at the same time. They may be start at different times as long as the bottom of the squat is achieved at the same time. One athlete may hold at the bottom until their partner achieves the bottom position.
Hanging Knee Raises (Synchronized)
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. At the top of the repetition the athlete must raise their knees above the height of their hips. Both athletes must have their knees above their hips at the
Bar-Facing Burpees/Synchronized Bar-Facing Burpees
Each burpee must be performed perpendicular to and facing the barbell. The athletes’ heads cannot be over the barbell. The pair 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.
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
