The Prime 3 - By ONE80GYM

FOR TIME - 15MIN CAP

 

// ADVANCED:

30 Cal Bike Erg

30 Dual DB Box Step Ups (20"/24" - 17.5/25kg)

30 DBall Squats 45/65kg

6 Synchro Shuttle Runs (2 Athletes)

30 Cal Bike Erg

30 Dual DB Box Step Overs (20"/24" - 17.5/25kg)

30 DBall GTS 45/65kg

6 Synchro Shuttle Runs (2 Athletes)

30 Cal Bike Erg

30 High Box Jump Over 24"/30"

6 DBall Shuttle Carry 45/65kg

 

*One partner on DBall bear hug hold during bike and box movements.

*Shuttle = 30m (15m increments)

 

 

// INTERMEDIATE:

30 Cal Bike Erg

30 DB Goblet Box Step Ups (20"/24" - 17.5/25kg)

30 DBall Squats 30/45kg

6 Synchro Shuttle Runs (2 Athletes)

30 Cal Bike Erg

30 DB Box Step Overs (20"/24" - 17.5/25kg)

30 DBall GTS 30/45kg

6 Synchro Shuttle Runs (2 Athletes)

30 Cal Bike Erg

30 Box Jump Over 20"/24"

6 DBall Shuttle Carry 30/45kg

 

*One partner on DBall bear hug hold during bike and box movements.

*Shuttle = 30m (15m increments)

 

 

// BEGINNER:

30 Cal Bike Erg

30 DB Goblet Box Step Ups (20"/24" - 12.5/17.5kg)

30 DBall Squats 20/35kg

3 Synchro Shuttle Runs (2 Athletes)

30 Cal Bike Erg

30 DB Box Step Overs (20"/24" - 12.5/17.5kg)

30 DBall GTS 20/35kg

3 Synchro Shuttle Runs (2 Athletes)

30 Cal Bike Erg

30 Box Jump Over 20"/24"

6 Shuttle Carry 20/35kg

 

*One partner on DBall bear hug hold during bike and box movements.

*Shuttle = 30m (15m increments)

 

EVENT RULES & MOVEMENT STANDARDS:

Event 4 - Flow & Rules (Advanced)

- Teams can partition the repetitions for each movement as desired. 
- One team member must be holding a dead ball in a bear hug position during only the bike and box movements, for every round. The person working cannot begin until the dead ball is off the ground and in the bear hug position. If the ball is dropped at any time, the person working must stop, until the dead ball is back up and in position.
- The run is to be done with 2 athletes synchronised. One shuttle run is 30m (15m up and back). Teammates must begin each 15m increment at the same time.

Event 4 - Flow & Rules (Intermediate)

- Teams can partition the repetitions for each movement as desired. 
- One team member must be holding a dead ball in a bear hug position during only the bike and box movements, for every round. The person working cannot begin until the dead ball is off the ground and in the bear hug position. If the ball is dropped at any time, the person working must stop, until the dead ball is back up and in position.
- The run is to be done with 2 athletes synchronised. One shuttle run is 30m (15m up and back). Teammates must begin each 15m increment at the same time.

Event 4 - Flow & Rules (Beginner)

- Teams can partition the repetitions for each movement as desired. 
- One team member must be holding a dead ball in a bear hug position during only the bike and box movements, for every round. The person working cannot begin until the dead ball is off the ground and in the bear hug position. If the ball is dropped at any time, the person working must stop, until the dead ball is back up and in position.
- The run is to be done with 2 athletes synchronised. One shuttle run is 30m (15m up and back). Teammates must begin each 15m increment at the same time.

Movement Standards:

Deadball Hold: One athlete on this hold at a time. Deadball must be held against the stomach with both arms, keeping hips and knees extended. (Bear Hug)

Box Step Up: Holding their required dumbbells however they desire, athletes must step up onto the box, one leg at a time and ensure hips and knees are locked out at the top before stepping back down. Intermediate and beginner athletes must hold their dumbbell in the goblet position, by the chest, with both hands on the dumbbell at all times.

Box Step Over: Holding their required dumbbells however they desire, athletes must step up onto the box, one leg at a time and have both feet on the box before stepping down to the other side. Athletes do not need to extend hips and knees at the top.

Box Jump Over: When jumping, athletes must take off from 2 feet, land on top of the box with 2 feet and can either step down or jump down on to the other side. Athletes do not need to extend hips and knees at the top.

Box Get Over: Beginner athletes can choose either “Box Jump Over” or “Box Stepover” methods for this movement.

Deadball Squat: Athletes can hold the deadball however they desire, however, must ensure hips travel below knee height on the descent of the squat, and the deadball or forearms do not come in contact with the legs at the bottom. Athletes must finish the rep with knees and hips locked out at the top for the rep to count.

Deadball Ground to Shoulder: Athletes will start with deadball on the ground in the designated area and will pick the deadball up to the top of one shoulder with knees and hips locked out and opposite hand extended out to clearly show control before dropping back down.

Deadball Shuttle Carry: Holding their deadball however they desire, athletes will need to carry the deadball the required distance, ensuring both feet pass the line before turning around. Once an athlete begins each 15m increment, they must complete that increment unbroken, for the rep to count. If an athlete drops the ball half way, they will need to go back to the beginning of the 15m increment and start that rep again.

Shuttle Run: Two athletes will be running in synchronisation. The synchro is at the start of each 15m increment. Athletes must ensure they start each 15m increment simultaneously. 

FOR TIME - WATERFALL STYLE - 1O MINUTE CAP 

 

// ADVANCED:

10-9-8-7-6

Ski Calories

Toes To Bar

5-4-3-2-1

Burpee Pull-Up

BB Ground To Overhead 40/60kg

 

// INTERMEDIATE:

M: 45-30-15

F: 30-20-10

Ski Calories

Toes To Bar

15-10-5

Burpee To Bar

BB Ground To Overhead 30/45kg

*one partner holding a single KB goblet position at all times (16/24kg)

 

// BEGINNER:

F:30-20-10

Ski Calories

Butterfly Sit-Ups

15-10-5

Burpee Over Bar

BB Clean 30/45kg

*one partner holding a single KB goblet position at all times (12/20kg)

 

EVENT RULES AND MOVEMENT STANDARDS:

Event 1 - Flow & Rules (Advanced)

- Ski Erg machines WILL NOT be reset between partners. Judges will have scoresheets with the calories that each partner should be up to before switching. “Ghost calories” will be permitted.
- Teammates must remain in the same order that they start in, until the workout is completed. Partners cannot start a movement until the partner ahead of them has completed their prescribed reps. I.e. Two partners cannot be working on the same movement at any one time.
- Ski Erg handles can be handed off to partners throughout the workout. However, on final completion of the total calories, handles must NOT be let go, but returned to their start position from above the athlete's head.
- Time will stop and be recorded once the last partner has completed their final BB Ground to Overhead rep. Once Event 1 is complete, the team will be able to move straight on to Event 2, which they will have the remaining time of 15 mins to complete.

 

Event 1 - Flow & Rules (Intermediate)

- All reps can be partitioned between team members as desired. 
- Ski Erg machines WILL be reset by the judge after each round. On completion of each round of ski erg calories, handles must NOT be let go, but returned to their start position from above the athlete's head.
- One partner must be holding a Kettlebell by the chest with 2 hands in a goblet position at all times. Partners can hand the Kettlebell off to another teammate, provided the kettlebell is not moved below the chest or put down. Doing so will result in a penalty of all 3 teammates completing 3 Synchro Burpees before continuing with their repetitions.
- Time will stop and be recorded once the final BB Ground to Overhead rep is complete. Once Event 1 is complete, the team will be able to move straight on to Event 2, which they will have the remaining time of 15 mins to complete.

 

Event 1 - Flow & Rules (Beginner)

- All reps can be partitioned between team members as desired. 
- Ski Erg machines WILL be reset by the judge after each round. On completion of each round of ski erg calories, handles must NOT be let go, but returned to their start position from above the athlete's head.
- One partner must be holding a Kettlebell by the chest with 2 hands in a goblet position at all times. Partners can hand the Kettlebell off to another teammate, provided the kettlebell is not moved below the chest or put down. Doing so will result in a penalty of all 3 teammates completing 3 Synchro Burpees before continuing with their repetitions.
- Time will stop and be recorded once the final BB Clean rep is complete. Once Event 1 is complete, the team will be able to move straight on to Event 2, which they will have the remaining time of 15 mins to complete.

 

Movement Standards:

Toes to Bar: Both feet must start behind the bar at the bottom and finish with both feet touching the bar for the rep to count. 

Butterfly Sit Up: Athletes start each rep lying on their back, with feet together, knees out and hands touching the floor above their head. Athletes must finish each rep, sitting upright, with hands touching the ground in front of them.
Burpee Pull Up: Rep must start with chest on the floor and finish with chin above the bar.
Burpee to Bar: Rep must start with chest on the floor and finish each rep by clearly touching the pull-up bar above them with one hand (M: 2.4m; F: 2.2m height)
Burpee Over Bar: Athletes must ensure each rep starts with chest on the ground and a two foot take off when jumping over the bar. 
BB Ground to Overhead: Athletes can choose to Snatch or Clean & Jerk, as long as the rep starts with the barbell in contact with the floor and finishes above head, with hips, knees and elbows fully extended.
BB Cleans: Athletes must ensure elbows are in front of the bar in the catch position, with hips and knees locked out at the top for each rep to count.

KB Goblet Hold: Kettlebell must be held on or in front of the chest with 2 hands.

3 ROUNDS - 4 MINUTES ON: 1 MINUTE OFF

 

// ADVANCED:

 

PART A - FOR TOTAL CALORIES

MAX. CALORIE ROW

PART B - FOR TOTAL REPS

ROUND 1

40 WALL BALLS

20 WALL WALKS

MAX. ROPE CLIMBS

ROUND 2

10 ROPE CLIMBS

40 WALL BALLS

MAX. WALL WALKS

ROUND 3

20 WALL WALKS

10 ROPE CLIMBS

MAX. WALL BALLS

*One teammate on part A, 2 teammates on part B. Teammates rotate each round.

 

// INTERMEDIATE:

 

PART A - FOR TOTAL CALORIES

MAX. CALORIE ROW

 

PART B - FOR TOTAL REPS

ROUND 1

40 WALL BALLS

15 WALL WALKS

MAX. ROPE CLIMBS

ROUND 2

5 ROPE CLIMBS

40 WALL BALLS

MAX. WALL WALKS

ROUND 3

15 WALL WALKS

5 ROPE CLIMBS

MAX. WALL BALLS

*One teammate on part A, 2 teammates on Part B.

 

 

// BEGINNER:

 

PART A - FOR TOTAL CALORIES

MAX. CALORIE ROW

 

PART B - FOR TOTAL REPS

ROUND 1

40 WALL BALLS

15 WALL WALKS

MAX. ROPE WALKS

ROUND 2

5 ROPE WALKS

40 WALL BALLS

MAX. WALL WALKS

ROUND 3

15 WALL WALKS

5 ROPE WALKS

MAX. WALL BALLS

*One teammate on part A, 2 teammates on Part B.

*Scaled wall walk standarss to other divisions.

 

EVENT RULES AND MOVEMENT STANDARDS:

Event 3 - Flow & Rules (Advanced):

- One team member will be working on Part A, whilst 2 team members will be working on Part B, simultaneously. Teams must rotate each round, so that each team member completes 1 Round of Part A.
- Rower machines will be reset each round for Part A. The time will run off the Event Stopwatch, announced by the judges and MC, not the timer on the rowing machine.
- Repetitions for Part B can be partitioned as desired for each exercise, until the 4 min time cap each round.
- Athletes for Part B must start off the sled track, as well as stand here when not working. 

 

Event 3 - Flow & Rules (Intermediate):

- One team member will be working on Part A, whilst 2 team members will be working on Part B, simultaneously. Teams may rotate between parts each round as desired, but are not required to. 
- Rower machines will be reset each round for Part A. The time will run off the Event Stopwatch, announced by the judges and MC, not the timer on the rowing machine.
- Repetitions for Part B can be partitioned as desired for each exercise, until the 4 min time cap each round.
- Athletes for Part B must start off the sled track, as well as stand here when not working. 

 

Event 3 - Flow & Rules (Beginner):

- One team member will be working on Part A, whilst 2 team members will be working on Part B, simultaneously. Teams may rotate between parts each round as desired, but are not required to. 
- Rower machines will be reset each round for Part A. The time will run off the Event Stopwatch, announced by the judges and MC, not the timer on the rowing machine.
- Repetitions for Part B can be partitioned as desired for each exercise, until the 4 min time cap each round.
- Athletes for Part B must start off the sled track, as well as stand here when not working. 

 

Movement Standards:

Wall Balls: With wall ball in hand, athletes must squat hips below the knee each rep, and upon extending toss the ball, hitting the designated target (M=10ft F= 9ft).

Wall Walks Adv & Int: Athletes will start with their chest on the floor and both hands in contact with the designated line. Athletes will need to have both feet on the wall prior to moving their hands and progressing towards the finish target where both hands will need to touch. On the descent, athletes must ensure both hands return to the starting line prior to their feet and chest touching the ground to complete the rep.

Wall Walks Beginner: Athletes will start with their chest on the floor and both hands in front of the designated line. Athletes will need to have both feet on the wall prior to moving both hands behind the designated line. On the descent, athletes must ensure both hands return in front of the starting line prior to their feet and chest touching the ground to complete the rep.

Rope Climbs: Athletes can ascend the rope in any way and clearly touch the outrigger at the top for the rep to count.

Rope Walks: Athletes must start each rep lying on their backs with knees fully extended and  walk their hands up the rope, finishing each rep by clearly touching the designated line in a standing position with knees and hips locked out. Athletes must return to their start position by walking the hands back down the rope.

FOR TOTAL COMBINED WEIGHT

 

// ADVANCED:

1 Snatch + 1 Hang Snatch + 1 Overhead Squat

 

 

// INTERMEDIATE:

1 Clean + 1 Hang Clean + 1 Shoulder To Overhead

 

 

// BEGINNER:

1 Hang Clean + 3 Front Squats

 

 

*E2 begins as soon as the team completes E1 (or at 10min time cap), and ends at 15mins.

 

EVENT RULES AND MOVEMENT STANDARDS:

Event 2 - Flow & Rules (Advanced)

- Teams may begin Event 2 as soon as they have completed Event 1 (or at the 10 min time cap) and they will have until 15 mins to complete Event 2. 
- Each athlete is to establish their heaviest lift for:
1 Snatch (must be from the floor; power or squat snatch permitted)

1 Hang Snatch (must be from above the knee; power or squat snatch permitted)

1 Overhead Squat

- Athletes must wait for their judge to give a clear “down signal” before dropping the barbell. 
- As the 15 min time cap approaches, the barbell must at least leave the ground, for the rep to count. The rep does not have to be completed at the time cap, for the rep to count.

Event 2 - Flow & Rules (Intermediate)

- Teams may begin Event 2 as soon as they have completed Event 1 (or at the 10 min time cap) and they will have until 15 mins to complete Event 2. 
- Each athlete is to establish their heaviest lift for:
1 Clean (must be from the floor; power or squat clean permitted)

1 Hang Clean (must be from above the knee; power or squat clean permitted)

1 Shoulder to Overhead (any variation permitted)

- Athletes must wait for their judge to give a clear “down signal” before dropping the barbell. 
- As the 15 min time cap approaches, the barbell must at least leave the ground, for the rep to count. The rep does not have to be completed at the time cap, for the rep to count.

Event 2 - Flow & Rules (Beginner):

- Teams may begin Event 2 as soon as they have completed Event 1 (or at the 10 min time cap) and they will have until 15 mins to complete Event 2. 
- Each athlete is to establish their heaviest lift of:
1 Hang Clean (must be from above the knee; power or squat clean permitted)

3 Front Squat 

- Athletes must wait for their judge to give a clear “down signal” before dropping the barbell. 
- As the 15 min time cap approaches, the barbell must at least leave the ground, for the rep to count. The rep does not have to be completed at the time cap, for the rep to count.

Movement Standards:

Snatch: Start with the BB on the ground, athletes lift the barbell in one continuous motion from the ground to overhead. BB can be received in a Power or Squat position. Athletes must stand the BB up with elbows, hips and knees fully extended prior to continuing the complex.

Hang Snatch: Start with BB above the knee, athletes lift the barbell in one continuous motion above the head. BB can be received in a Power of Squat position. Athletes must stand the BB up with elbows, hip and knees fully extended prior to continuing the complex.

Overhead Squat: Whilst maintaining elbows extended overhead, complete an overhead squat with hips travelling below the knee and returning to full lockout position for the rep to count.

Clean: Start with the BB on the ground, athletes lift the barbell in one continuous motion from the ground to the front rack position. BB can be received in a Power or Squat position. Athletes must stand the BB up with hips and knees fully extended prior to continuing the complex.

Hang Clean: Start with BB above the knee, athletes lift the barbell in one continuous motion to the front rack position. BB can be received in a Power or Squat position. Athletes must stand the BB up with hip and knees fully extended prior to continuing the complex.

Front Squat: Whilst maintaining the front rack position, complete a front squat with hips travelling below the knee and returning to full lockout position for the rep to count.

Hang Clean: Athletes must deadlift the bar off the ground with hips and knees fully extended prior to beginning their complex. Start with BB above the knee, athletes lift the barbell in one continuous motion to the front rack position. BB can be received in a Power or Squat position. Athletes must stand the BB up with hip and knees fully extended prior to continuing the complex. If athletes squat clean the bar, it will NOT count as the first Front Squat rep.

Front Squat: Whilst maintaining the front rack position, complete 3 front squats with hips travelling below the knee and returning to full lockout position each rep.