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Duality 2019 Team Workouts

TEAM EVENT 1: “LEVANTAR”

LICK HERE FOR COMPLETE WORKOUT DETAILS/STANDARDS

CLICK HERE FOR SCORECARD

 

TEAM EVENT 1:

“Levantar”

Max Points in 4 Minutes

Each athlete will complete this workout individually. Athlete 1 will complete it first, there will be a 1 minute break and then Athlete 2 will complete it.

SCORING

Each team will receive 2 scores for this event, with each athlete receiving one score. This workout will be based on points. The higher the points, the better. 

WORKOUT DESCRIPTION

The athletes will try to accumulate as many points in the 4 minutes as possible.

Snatches = 10 points

Shoulder to Overhead = 6 points

Cleans = 3 points 

Deadlifts = 1 point

RX: 225/155

Intermediate: 185/130

Scaled: 155/110

Super Scaled: 135/85

CLICK HERE FOR COMPLETE WORKOUT DETAILS/STANDARDS

CLICK HERE FOR SCORECARD

TEAM EVENT 2: “RIDE AND DIE”

AMRAP IN 8 MINUTES
2 SCORES

SCORE 1: AMRAP CALS ON C2 BIKE ERG (Scaled, Int, Rx) or C2 ROWER (Super Scaled)

SCORE 2: AMRAP of

20 Hang Clean to Overhead
15 Heavy Rope Skips
10 Alternating DB Overhead Forward Lunges
5 D-Ball Over The Shoulder Throws

1 Partner rides and one partner completes the 20-15-10-5 workout and then they switch places. The judge will stay with the athlete completing the 20-15-10-5 workout and count their reps. The Bike/Rower will keep count of the reps on the monitor. The teammates will (and must) continue to switch places each round until time is called.

Scaled, Intermediate, and Rx Weights:

Hang Clean to Overhead: 40lbs total on Rogue Stubby Axle (both genders) – bar weighs 20lbs then add 10’s
15 Heavy Rope Skips: 10 foot Outlaw 120 rope by Rogue Fitness
10 Alternating DB Overhead Forward Lunges: 30lbs per hand for men and women
5 D-Ball Over The Shoulder Throws: 100lbs for everyone EXCEPT Scaled Women (they use 60lb D-Ball)

Super Scaled Weights:

Hang Clean to Overhead: 30lbs total on Rogue Stubby Axle Bar (both genders) – bar weighs 20lbs then add 5’s
15 Heavy Rope Skips: 10 foot Outlaw 120 rope by Rogue Fitness
10 Alternating DB Overhead Forward Lunges: 20lbs per hand for men and women
5 D-Ball Over The Shoulder Throws: 60lbs for everyone

CLICK HERE FOR THE MOVEMENT STANDARDS

CLICK HERE FOR SCORECARD

WORKOUT DESCRIPTION

One athlete will start seated and ready on the bike or rower. The other will start at the fist station standing up with the Axle bar on the ground. On 3, 2, 1, Go both athletes will begin. The athlete on the bike or rower will begin and the athlete on the workout floor will begin the 20-15-10-5 workout.

The athlete will complete 20 Hang Clean to Overhead then move to the next station to complete the heavy rope skips. Once they complete the 15 skips, they will move to the dumbbell station and complete 10 reps. Once they complete that, they will move to the station with the D-Ball and complete 5 reps.

Once that athlete is done, they will walk/trot/shuffle/run back to the Bike/Rower where they will slap hands/high five their partner. The partner can now move to the 20-15-10-5 workout while the judge follows them. The partner who just did the 20-15-10-5 workout will not jump on the bike/rower and resume the work. The athlete on the bike/rower cannot begin the 20-15-10-5 workout until they are high fived or they slap hands.

CLICK HERE FOR THE LAYOUT OF THE WORKOUT (Scaled, Int, Rx)

CLICK HERE FOR THE LAYOUT OF THE WORKOUT (Super Scaled)

TEAM EVENT 3
Please click on links to see entire workout explanation.

CLICK HERE FOR THE FLOOR LAYOUT

CLICK HERE FOR THE RX WORKOUT

CLICK HERE FOR THE INTERMEDIATE WORKOUT

CLICK HERE FOR THE SCALED WORKOUT

CLICK HERE FOR THE SUPER SCALED WORKOUT

TEAM EVENT 4: “Y TU BRUTE”

CLICK HERE FOR FULL DESCRIPTION FOR ALL DIVISIONS

CLICK HERE FOR THE FLOOR LAYOUT

CLICK HERE FOR FULL DESCRIPTION FOR ALL DIVISIONS

CLICK HERE FOR THE FLOOR LAYOUT