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
(135/85)
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 (185/115)
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 Rx Version
10 Alternating Cleans @185lbs
20 Synchronized Chest to Bar Pullups
8 Alternating Cleans @225lbs
16 Synchronized Toes to Bar
6 Alternating Cleans @245lbs
12 Synchronized Bar Facing Burpees
4 Alternating Cleans @275lbs
8 Synchronized Bar Muscle Ups
2 Alternating Cleans @295lbs
4 Alternating Legless Rope Climbs
Run to Mat
Female/Female Rx Version
10 Alternating Cleans @105lbs
20 Synchronized Chest to Bar Pullups
8 Alternating Cleans @115lbs
16 Synchronized Toes to Bar
6 Alternating Cleans @125lbs
12 Synchronized Bar Facing Burpees
4 Alternating Cleans @145lbs
4 Synchronized Bar Muscle Ups
2 Alternating Cleans @175lbs
2 Alternating Rope Climbs
Run to Mat
Co-Ed Version
2 Synchronized Cleans
20 Synchronized Chest to Bar Pullups
3 Synchronized Cleans
16 Synchronized Toes to Bar
4 Synchronized Cleans
12 Synchronized Bar Facing Burpees
5 Synchronized Cleans
6 Synchronized Bar Muscle Ups
6 Synchronized Cleans
2 Legless Rope Climbs
2 Rope Climbs
Run to Mat
(205/125)
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 although we will not disclose the exact weights.
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
In the Co-Ed version, it does not matter who performs the rope climbs since they are not alternating.
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.
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. If one athlete does not touch their chest or their chests don’t touch at the same time, that is a no rep.
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.
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.
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
Rope Climb (Legless)
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.
For the legless climb, the athlete may not use any portion of their legs to assist them in holding/climbing the rope until they have touched the crossbeam.
Height of the rope climb is 15′.
