HART And Soul Doubles

RX DIVISION

15 Minute AMRAP

500m Run

70 DB Snatches @22.5/ 15

50 Power Clean @50/ 35

30 Shoulder to Overhead @50/35

10 Wall Walks

Remaining Time Max Toes to Bar

Athletes will start stradling their barbell and holding the rope. On 3-2-1 go the athletes will complete their respective divisions run maintaining a grip each on the rope at all times. 

Upon return, they will complete 70 DB snatches, switching between them however they see fit. A tag is not required but the DB must be transitioned on the ground. There is no requirment to alternate arms on the DB snatch, but both heads of the DB must touch the floor and full lockout of the shoulder and elbow extention is required overhead for the rep to count. 

Athletes will then complete 50 power cleans, switching between them however they see fit. A tag is not required but the BB must be transitioned on the ground. Any varitaion is accepeted as long as the bar is taken from the floor. Hang cleans are not permited. Full extention of the knees and hips with the barbell in a front rack with elbows clearly in front of the bar is required for the rep to count. 

Athletes will then complete 30 shoulder to overhead, switching between them however they see fit. A tag is not required but the BB must be transitioned on the ground. Any variation is accepted as long as the athlete finishes with kness and hips extended and the barbell clearly over their centre line. 

Athletes will then complete 10 Wall walks. Athletes start and finish the rep with their hands in front of the line and chest on the floor. Athletes feet must BOTH be on the wall before the hands move. Everday division will move their hands behind the first line and return them back in front of the line before their feet come in contact with the floor. They must finish the rep with their chest on the ground. RX division will move their hands to the second line closest to the wall and both hands must make contact before they return them back in front of the line before their feet come in contact with the floor. They must finish the rep with their chest on the ground.

Athletes can split the 10 reps how they choose. Only 1 athlete will be able to be lying on the floor at one time, you wont be able to lye next to each other and will have 1 lane to share between the 2 of you. 

Athletes will then complete remaining time, max reps syncro sit ups. Both hands must touch the ground behind the head and both hands must touch your partners at the top of the rep to count. 

RX division will complete max Toes to bar. This will be split how you choose. Heels must pass through the plane of the bar at the back, and both feet must touch the bar between the hands for the rep to be credited. Strict and kipping variations are permittted aslong as the above requirements are met.

RX DIVISION

15 Minute AMRAP

Male:

1000m Ski/ Row x2

500m Ski/ Row x2

Remaining time - Max Burpees Over Rower

Female:

800m Ski/ Row x2

400m Ski/ Row x2

Remaining time - Max Burpees Over Rower

The workout will begin with 1 athlete sat on the rower and 1 athlete sat on the C2 bike/ ski. Athletes will not have their hands on the handles. Machines will be set to 0.

On 3-2-1 go athletes will begin with their first distance on their respective machine. Once both distances are completed, athletes will switch machines and complete the first distance again but on the opposite machine. Once both athletes are finished, they will swap again and complete their second distance. They will then swap one last time completing their final distance. Athletes will complete each machine 2 times and the machines will run concurrently for example:

Athlete 1 - 1000m Row

Athlete 2 - 2000m C2

Athlete 2 - 1000m Row

Athlete 1 - 2000m C2

Athlete 1 - 500m Row

Athlete 2 - 1000m C2

Athlete 2 - 500m Row

Athlete 1 - 1000m C2

Here athletes will advance to max burpee over rower until the remainder of the 15 minutes is up. 

Athletes are required to finish the distances by themselves and will not be able to share the work. If 1 person finshes first, they can step off the machine and wait until their partner has finished. Both machines must be reset to 0 by the athletes before starting the next distance. 

RX division must jump over the rower, Everyday division can step over.

Scoring will be as shown on the scorecards on the day and will be for total reps completed at the 15 minute time cap. 

RX DIVISION

Male:

6 Rounds For Time:

15 Calorie Echo Bike

20 Syncro DB Overhead/ Goblet Lunges @22.5 + 17.5

20 Box Jump Overs

Female:

6 Rounds For Time:

12 Calorie Echo Bike

20 Syncro DB Overhead/ Goblet Lunges @15/ 12.5

20 Box Jump Overs

1 Athlete will be stationed on the Echo bike with their hands off the handles and the other standing next to them. On 3-2-1 go the athlete will start making their way through their divisions respective calories. Athletes can swap as many or as little times as they like to get the calories done. 

Once complete, both athletes will move to their syncro lunge variations and complete 20 reps. Everyday division will hold the DB in the goblet position, with Rx having 1 athlete holding in goblet and 1 athlete holding overhead. Both athletes will reverse lunge, with their back knee making clear contact with the floor. Both athletes must stand to extention with feet together for the rep to count. Athletes moving faster than the other can wait at the top to ensure the rep is credited. Rep is credited when both athletes are standing to extention together. Rx division holding ovehead, DB must be over the top of the athletes head at all times, meaning fully locked arms is not a requirment as long as the db remains over the top of the head. 

RX division athletes can change arms and alternate who completes the Overhead and goblet whenever they choose and there is no requirement for both athletes to have a go on both movements. There is no requirement as to which weight is held overhead. 

Once 20 reps are completed, athletes will move to 20 box jump overs where they will split the work however they wish. Both divisions must have both feet on top of the box at the same time at some point and both divisions must step down. RX division must jump up, but everyday has the option to step up if they wish. 

Once complete, athletes return to the bike and complete another 5 rounds to complete 6 rounds in total. The bike must be reset to 0 at the start of every round and must be reset by the athletes.