Evo3s Community Throwdown

Challenge 1 “PUSH”

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3MIN to Find

1RM Bench Press

1MIN Rest, Then

Burnout set @60/40

Standard: Athlete is to un-rack the bar with no assistance, for the rep to count, Barbell is lowered to make contact with the chest, then pressed upward to a locked out position with fully extended arms, shoulders and buttocks must be in contact with the bench throughout the entire movement, assistance to re-rack the bar is allowed. Team mates can spot, if the bar is touched by the spotter during the lift then the rep does not count. 

Burnout set:

The bar will be stripped back to 60/40KG and a burnout set will be performed, this is an unbroken set of max reps at the prescribed weight. If there is a pause at anytime (judges discretion) then the burnout set will stop and completed reps allocated accordingly.

Challenge 2 “TIPI HAERE”

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For Time

1KM Run 

Standard: Run as fast as you can for 1000m 

Challenge 3 “DIG DEEP”

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3MIN To Complete

30/25 Cal Ski Erg

30 Straight leg sit ups

In the remaining time, you choose for points

Ring Row - 1

Pull Up - 2

Chest 2 Bar - 3

Muscle Up - 5

321 Go, Buy in is Cal Ski & Straight leg sit ups, Sit up standard is, hands will touch the ground behind the head and sit up with straight legs to touch the toes, feet must not leave the ground throughout the movement, rep is counted when toes are touched. Cant touch your toes?? Select the team mate that can.

Ring row: set the rings to armpit height, feet start under the rings, start arms fully extended and pull rings to chest.

Pull Up: Chin over bar

Chest 2 bar: Chest MUST touch the bar

Muscle Up: NO glide kip and lock out at the top. 

Event 1 - “SOMETHING NEW”

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AMRAP15

A. BUY IN (3)

50 Wall Balls with Sync Squats

B. FOR CALORIES (2)

60/50 Shared Cal Echo Bike

C. FOR ROUNDS/REPS (1) 

15 Wall Balls 

12 Alt Dumbbell Hang Snatch

9 Pull Up

WEIGHT / HEIGHT

Wall Ball

Rx - 12/9 - 10ft/9ft

Int - 9/6 - 10ft/9ft

Scaled - 6/3 - 10ft/9ft

Dumbbell

Rx - 22.5/15

Int - 17.5/12.5 

Scaled - 15/10

VARIATION

Scaled - Ring Row

FLOW

321 go! BUY IN Any of the Athletes can start to chip away at the wall balls while the other 2 synchronise every rep with an air squat, change in and out as you please until 50 are done, THEN, Athlete 1 will start building rounds on the wall Balls, Alt DB hang snatches and pull Ups while Athlete 2 and 3 work to complete the recommended cals on the Echo bike. Once 2 and 3 have completed the calories 1 of them can switch out to carry on where Athlete 1 finished on the exercises for rounds, athlete 1 and 3 will again work on the recommended number of calories before they can switch out again. This will continue until 15.00

SCORE

There is 2 scores for this workout A. Max Rounds/Reps B. Max Calories

STANDARDS

Wall Balls

To start, the wall ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target

Dumbbell Hang Snatch

To start, athlete must stand the dumbbell to full extension, move to the hang position, pop that DB up in one smooth movement, for the rep to count the arms hips and knees must be fully locked out with the DB clearly over the middle of the body, alternating hands are required. 

Pull Up

At the top of the movement the chin must break the horizontal plane of the bar. 

Event 1 - “SOMETHING NEW”

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AMRAP15

A. BUY IN (3)

50 Wall Balls with Sync Squats

B. FOR CALORIES (2)

60/50 Shared Cal Echo Bike

C. FOR ROUNDS/REPS (1) 

15 Wall Balls 

12 Alt Dumbbell Hang Snatch

9 Pull Up

WEIGHT / HEIGHT

Wall Ball

Rx - 12/9 - 10ft/9ft

Int - 9/6 - 10ft/9ft

Scaled - 6/3 - 10ft/9ft

Dumbbell

Rx - 22.5/15

Int - 17.5/12.5 

Scaled - 15/10

VARIATION

Scaled - Ring Row

FLOW

321 go! BUY IN Any of the Athletes can start to chip away at the wall balls while the other 2 synchronise every rep with an air squat, change in and out as you please until 50 are done, THEN, Athlete 1 will start building rounds on the wall Balls, Alt DB hang snatches and pull Ups while Athlete 2 and 3 work to complete the recommended cals on the Echo bike. Once 2 and 3 have completed the calories 1 of them can switch out to carry on where Athlete 1 finished on the exercises for rounds, athlete 1 and 3 will again work on the recommended number of calories before they can switch out again. This will continue until 15.00

SCORE

There is 2 scores for this workout A. Max Rounds/Reps B. Max Calories

STANDARDS

Wall Balls

To start, the wall ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target

Dumbbell Hang Snatch

To start, athlete must stand the dumbbell to full extension, move to the hang position, pop that DB up in one smooth movement, for the rep to count the arms hips and knees must be fully locked out with the DB clearly over the middle of the body, alternating hands are required. 

Pull Up

At the top of the movement the chin must break the horizontal plane of the bar. 

Event 2 - “SOMETHING BORROWED”

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For time: (12mins cap)

45 sync deadlifts 

45 sync box jumps 

Athlete A 1200/1000m row 

35 sync deadlifts 

35 sync box jumps 

Athlete B 1000/800m row 

25 sync deadlifts 

25 sync box jumps 

Athlete C 800/600m row 

All 3 athletes will row, once an athlete starts they must compete the whole distance

VARIATIONS

Scaled - Step Ups

WEIGHT / HEIGHT

Deadlift weight 

Rx - BB 70/50kg - KB 32/24

Int- 60/45kg - KB 24/20

Scaled - 50/40kg 20/16

Box height

Rx - 75/60cm

Int - 60/50cm

Scaled - 50cm

STANDARDS

Sync deadlifts

Both athletes at full extension of knees and hips and shoulders

Sync box jumps

Both athletes hit full extension of knees and hip and shoulder with control on top of the box together.

SCORE

Your score is time finished or CAP+

3, 2, 1 Go!

Athlete 1 will start the 1200/1000M Row while Athletes 2 & 3 work to complete the 45 Deadlift and Box Jumps, once all are complete Athlete 2 will start the 1000/800M Row while Athletes 1 & 3 comp-lete the 35 Deadlift and Box Jumps then to finish it off Athlete 3 will start the 800/600M Row while Athletes 1 & 2 Complete the 25 Deadlift and Box Jumps.

If the Athlete on the rower completes their required distance they can help the athletes on the exercises, the athletes;letes on the exercises cannot help the athlete on the rower.

Event 3 - “SOMETHING OLD”

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E4MIN X4 (Cap 3.00)

15 SYNC WORM THRUSTERS

12 SYNC WORM SQUATS

9 SYNC WORM SHOULDER 2 SHOULDER

6 SYNC LATERAL BURPEE OVER WORM

VARIATION

Scaled - Lateral Burpee step over worm

WEIGHT

Worm weight 

Rx - 80kg

Int- 80kg

Scaled - 80kg

FLOW

321 Go, Athlete will start standing next to their worm, clean it to their shoulders and start their sync thrusters, they will move through all exercises and finish with lateral burpees over the worm. There will be a time cap of 3 min with a 1min forced rest before they start again. Communication is the key! God speed.

STANDARDS

Sync thrusters

All members must squat below TOGETHER and worm must move from shoulder to shoulder to count. 

Sync squats

All members must squat below TOGETHER

Sync Shoulder 2 Shoulder

The worm must move from Shoulder to Shoulder

Sync Burpee over worm

All members chest must start each rep on the ground TOGETHER

RX & INT MUST jump over the worm

SCORE

The score is the longest time from all 4 rounds