Dose_Of_Fitness

(17’ RUNNING CLOCK)

A: EVERY 3 MINUTES  FOR 4 SETS (12 MINUTES)

BY IN 120 DOUBLE UNDER (SHARE AS YOU WANT, YOU MUST CHANGE EVERY BREAK FOLLOWING THE SAME ORDER AGREED WITH THE JUDGE PRIOR STARTING THE WORKOUT)

AFTER THE COMPLETION OF THE 120 DOUBLE UNDER, IN THE REMAINING TIME, EACH ATHLETE WILL HAVE JUST ONE ATTEMPT OF THE FOLLOWING COMPLEX

1 CLEAN (muscle/power/squat) + 2 HANG SQUAT CLEAN

* IF ANY ATHLETE MISS A COMPLEX OR COMPLETE IT AFTER THE 3’ WINDOW THE WEIGHT  WILL NOT BE ADDED AT THE TOTAL SCORE.

B: 5 MINUTES  FOR ALL 3 ATHLETES FIND A HEAVY CLEAN 1 ATHLETE AT A TIME (ANY VARIATION, MUSCLE, POWER OR SQUAT CLEAN, HANG IS NOT ALLOWED)

*SCORE: TOTAL WEIGHT FROM ALL ATHLETES FOR EVERY SET EMOM + HEAVY CLEAN

Start position will be as shown on the floor plan

 Test begins with all athletes standing in front of the barbells with the first weight for the complex already set up.
After “3, 2, 1 ... go,” athletes need to perform 120 double unders (sharing reps as they want) but they must change athletes every time a set is broken.

One athlete can perform all Double under if this is the best strategy for the team.
 Once double unders are finished, all 3 athletes will have just one attempt of the complex; 1clean +  2 hang squat clean.
This sequence will follow for 4 sets
After the completion of the 4th set, athletes will have 5 minutes to find 1 rep max of a clean (any clean variation from the floor is valid)
The final score will be the total weight combined from all athletes over the 4sets  + 1 rep max
*athletes must call every single weight attempt for the judges

TIEBREAKER

In case of the same total, the team with the heaviest single lift will be ranked higher

AMRAP 14’ (SHARE AS YOU WANT)

50 WALL BALL 20/14LB

25 T.T.B

20 HANG POWER SNATCH 40/25kg

25 PULL UP

50 WALL BALL 20/14LB

25 CTB

*ONE ATHLETE WORKING / ONE ATHLETE DEAD HANGING / ONE ATHLETE HANDSTAND HOLDING ALL THE TIME

Start position will be as shown on the floor plan

 Test begins with all athletes standing on the opposite side of the rig.
After “3, 2, 1 ... go,” athletes move for the positions they choose to start the first reps of the 50 wall ball (one athlete dead hanging, one athlete handstanding and one start his/her set of 50 wall ball, once complete they can move for the set toes to  bar, and following this order until finishing all reps of chest to to bar, starting again for max rounds and reps  .  Athletes do not need to keep the same order all the time, they can change positions at any time and however suits better for the team. 
The team can choose just one athlete to do a specific movment if it suits better for the team.
max reps rounds and reps win

4 SETS OF 3’ WORK / 1’ REST 

14 HANG D.B SNATCH (SYNCRO) 17.5/12.5KG

14 OH REVERSE LUNGES , 7 EACH ARM ALTERNATING LEGS

MAX BURPEE BOX JUMP OVER, SHARE AS YOU WANT  -  24 INCH AND 20 INCH  BOX JUMP

EVENT NOTES 

Start position will be as shown on the floor plan

This test begins with the athletes touching the wall, under the pull up bar
After “3, 2, 1 ... go,” ALL  athletes will move to the dumbbell (17.5/12.5kg) and complete 14 rep alternating synchro hang dumbbell snatch. 
Once the hang dumbbell snatches are complete, move to the synchro alternated leg overhead reverse lunges for 14 reps , performing 7 reps with each arm in overhead position.
 In the remaining time after the completion of the first two movements 2  athletes will complete as many reps as they can of burpee box jump overs, they can change position at any time. Always just 1 athlete will be resting 
For the burpees box jump over,  every team will have 2 boxes to work with, one 24 inches and one 20 inches that they will share as they want.
The total score will be the total number of repetitions completed for team at the end each of the 4 rounds completed.

TIEBREAKER

In the case of a tie (teams complete the same number of reps), the team with the higher single set reps will be ranked higher.

E.G: Team one: set 1: 10 reps  / set 2: 10 reps / set 3: 10 reps / set 4: 10 reps= 40 reps total

ATHLETES WILL COMPLETE MAX REPS IN 4 SETS (2’ WORK / 1’ REST )
14 HEAVY D.B SNATCH (SYNCRO) 25/17.5KG

10 PISTOL (ALTERNATED/SYNCRO)

MAX BURPEES BOX JUMP OVER (SHARE -  24 INCH MALE / 20’’ FEMALE)

Start position will be as shown on the floor plan

This test begins with the athletes touching the wall, under the pull upbar
After “3, 2, 1 ... go,” both athletes can move to the dumbbell (25/17.5kg) and complete 14 synchro reps of alternating hang dumbbell snatch. 
Once 14 snatches are complete athletes are to move to the synchro alternated leg pistol squats for 10 reps.
In the remaining time after the completion of the first two movements athletes will complete as many reps as they can of burpee box jump overs (24 inch male / 20 inch female)
The total score will be the total number of repetitions completed for both athletes at the end of each of the 4 rounds completed.

Intermediate 2 final 

12 ROUNDS OF 45’’ WORK 15’’ TRANSITION - TIME CAP 16’

(ALTERNATING 4 SETS EACH)

SET 1: 45’’ MAX CAL ROW

SET 2: 45’’ MAX WALL WALKS *

SET 3: 100/70LB BEAR HUG*

*the athlete that is completing wall, walks may only begin once the athlete completing the dead ball hug has picked up the ball

*score will be total cal + total wall walk reps 

Start position will be as shown on the floor plan

Test begins with athlete 1 seated on the rower with hands off the handle, athlete 2 standing at the wall and athlete 3 standing next to dead ball (100lb male / 70lb female)

After “3, 2, 1 ... go,” athlete 1 can start the first set of 45’’ max cal rowing, athlete 3 hug the dead ball to allow athlete 2 to start the wall walks . Once the 45 seconds is up,athletes will have 15 seconds to transition stations

This order will follow on until of the end of the 12 rounds (4 rounds each athlete on each set)

*Workout will be scored of max cals + wall walks 

 *Each wall walk will be worth 2 cals