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Duality 2020 Team Events


“WHIP IT”
(TEAMS)

AMRAP in 5 Minutes

2 Scores

2.5 Minutes

ATHLETE 1: MAX Alternating Sandbag Cleans
ATHLETE 2: MAX Double/Single Unders 

<ATHLETES SWITCH>

2.5 minutes

ATHLETE 2: MAX Alternating Sandbag Cleans
ATHLETE 1: MAX Double/Single Unders 

(100lbs/80lbs)

TEAM RX AND INTERMEDIATE COMPLETE DOUBLE UNDERS
TEAM SCALED AND SUPER SCALED COMPLETE SINGLE UNDERS

All athletes will use the Madfitter Strongman Sandbag. Click on the the link to view and purchase for 20% off with the code DUALITY2020. You will pick up the sandbag at the event on Saturday evening at the MadFitter booth.

On 3,2,1 Go, either athlete will begin alternating sandbag cleans while Athlete 2 begins the double/single unders. Each movement will be assigned a judge. At 2 minutes and 30 seconds, the athletes will switch places and begin their respective movement. The judges will stay on their same movement.

One score will be the total number of sandbag cleans for the team and the other score will be the total number of double/single unders for the team.

Alternating Sandbag Cleans

The sandbag begins on the ground and the athlete will pick it up with both hands and stand up with the sandbag. The sandbag will be at or above the shoulder, resting on the top of the shoulder with the athlete standing straight up, feet in line, and knees and hips locked out. The athlete will alternate sides each rep. This is not a sandbag over the shoulder.

Double/Single Under

Do we really have to explain this? 😜 And yes, the athletes are responsible for bringing their own jumpropes.


DUALITY 2020

TEAM DIVISION

AMRAP in 7 MINS
One athlete will complete the following while the other athlete is in “active rest”. Athletes will take turns for the duration of the 7 minutes.

2 Power Snatches
3 OH Squats
4 Squat Cleans
5 Broad Jumps 

Rx: (135/85) and 4 feet/3 feet for broad jump
Intermediate: (115/75) and 4 feet/3 feet for broad jump


Scaled: (95/65) and 3 feet/2 feet for broad jump
Super Scaled: (75/55) and 3 feet/2 feet for broad jump

*Scaled and Super Scaled WILL NOT have “active rest”

The athletes will alternate completing the above for the duration of the workout for as many reps as possible.

*Active Rest*: The athlete not working out with the barbell will pick up the Rogue Ballistic Block (70lbs) and hold it above their waist, standing straight up. *This is only for Intermediate and Rx.

Once the workout begins, the Ballistic Block must be held for the duration of the workout. Barbell reps will not count if the block is not held properly and in the designated space. During the handoff between teammates, the block may fall below the waist but cannot touch the ground.

The penalty for the Ballistic Block hitting the ground is 10 standing broad jumps (5 each done separately). The block must still be held while each athlete is jumping.

SCORING

The score for the team is the total amount of reps completed. There are 14 reps in each round.

Power Snatch

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, squat 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.

Squat Clean

Each repetition starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. A full squat must be achieved, with the hips falling below the knee crease. 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. 

Standing Broad Jump

Athletes will start behind the respective taped line on the ground with both feet in line, jumping off both feet at the same time. The movement ends with the athlete completely clearing the end line with their heels, with both feet landing at the same time.

This is the Rogue Ballistic Block (70lbs)

BROKEN WINGS
TEAM EVENTS

Please see each individual graphic for your respective division.

This event is FOR TIME with a 13 minute time cap. Any unfinished reps will be added to the total time. *If a team does not finish the workout and has 17 reps left, the score will be 13:17.

Males will use 53lbs and females will use 35lbs.

Each set of 20 Shoulder to OH will be completed by ONE ATHLETE at a time switching each time a set of 20 comes up. They will complete 10 on the right and then 10 on the left. Teammates will do the same amount of reps for this movement in the workout.

Example:

25 Synchro Toes to Bar
20 Shoulder to Overhead (10 right/10 left by Athlete 1)
25 Synchro Toes to Bar
20 Shoulder to Overhead (10 right/10 left by Athlete 2)

The athlete will do half the reps on the right hand and then the other half on the left hand. So 20 reps will be 10 on the right and then 10 on the left.

The same will apply for the KB Push Press and KB Swings. One athlete will do 15 and then on the next set, the other athlete will complete them. Both athletes will do the same amount of those reps.

20 Synchro Hanging Knee Raises
15 KB Push Press (Athlete 1)
20 Synchro Hanging Knee Raises
15 KB Push Press (Athlete 2)

20 KB Swings (Athlete 1)
15 KB Push Press (Athlete 1)
20 KB Swings (Athlete 2)
15 KB Push Press (Athlete 2)

Kettlebell Shoulder to Overhead
(1 hand holding 1 KB)

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The movement begins with the athlete holding the kettlebell handle on either shoulder with one hand, handle below the chin.

The athlete will push press, press, push jerk, or split jerk the KB (any way they desire). The movement ends with the kettlebell in the air, with arm and knees locked out, feet underneath hips.

If the athlete is doing 20 reps at a time, they will perform 10 with the right hand and then switch hands and do 10 with the left hand. The reps must be done this way.

Kettlebell Push Press
(2 hands holding 1 KB)

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The movement begins with the athlete holding the kettlebell handle with both hands, below the chin. The handle will face down and the bell with face up.

The athlete will push press, press, push jerk, or split jerk the KB (any way they desire). The movement ends with the kettlebell in the air, with arms and knees locked out, feet underneath hips.

Kettle Bell Swing (American)

At the top of the swing, the kettlebell must be above the head, centered over the feet with arms behind ears. The hips and knees will be fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees. The bell does not have to be fully inverted.

Synchro Hanging Knee Raise

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.

The synchro portion must have the athletes reaching the top at the same time.

Synchro Toes To Bar

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. 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.

The synchro portion must have the athletes with their toes on the bar at the same time.

Synchro Pullup/Chest To Bar Pullup

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

This is a standard chest-to-bar pull-up. Any style of pull-up is permitted, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (any point below the clavicle) must clearly come into contact with the bar. 

The synchro portion must have the athletes with their chin above the bar or their chest hitting the bar at the same top.