Royal Marines Open 2023

Royal Marines Open 2023 Workout 2 Part A

"FASA"

For Time - 15" Time Cap 

Couplet of:  Cal Row and Dumbbell Thrusters 

27 - 21 - 15 - 9 

Calorie Row and Double Dumbell Thrusters 

on the 15" mark all atheltes will take 2" Rest to prepare for Part B on the 17" mark. 

Standards 

Each athelete will start on the rower "hands off the handle". on zero the athlete will perform 27 Calories followed by 27 double dumbbell thrusters. On completion of the thrusters the athelete will return to the rower and perform 21 Calories and 21 double dumbbell thrusters then 15 and 9. On completion of the 9 thrusters that will be the atheltes first score. 

If the athelete cannot complete the whole workout within the 15" time cap, the score will be what ever the reps the athelete has performed. 

Thrusters :

RX Men 20kg

RX Women 15kg

Scaled Men: 15kg

Scaled Women: 10kg

Each athelete must have both dumbbells in the front rack postion conduct a squat and in one motion stand the dumbells above the head locking out the arms (athelete can perform a squat clean on the intial rep).

Royal Marines Open Championship 2023 Workout 2 Part B

"FASA"

Part B is for Weight:

at 17" the athelete has a 5" Window establish a Complex of:

1 x Dead Lift

2 x Hang Cleans 

3 x Front Squats 

On Part A 15" every athelete is to have a 2" rest and has the opportunity to set up the barbbell weight. On the 17" the athelete will establish a complex lift of 1 x Dead Lift, 2 x Hang Cleans and 2 x Front Squats. The athelete can complete the complex lift past the 22" (cut off time) providing the bar has been lifted off the ground prior. 

Standards

Dead Lift:  Stand the weight up from the ground finishing in full extension.

Hang Cleans: The bar must start above the knee and completed in the front rack postion with hip extened and knee locked out. 

Front Squat: The bar must be in the front rack and the athelete is stood tall with knees locked out, the sqaut depth must break parallel before the athelete stands back up to the original position. 

The "BOOTNECK"

For Time:

Buy in "30 Cal Ski Erg"

into

5 Rounds of:

4 x 10m (5m by 5m) Shuttles 

8 x Burpee Pull Ups (Scaled 2 handed touch high bar) 

16 x Single Dumbbell Snatch 

into

Cash Out "30 Cal Ski Erg"

Standards:

Ski Erg must start at Zero Calories. 

Shuttles must have a 3 points (2 Feet 1 Hand) of contact past each 5m Length. 

Burpee: Chest and Thights must make contact with the ground prior the pull up.

Pull Up: 2 hands in the pronated Grip and the Chin must pass over the Bar. 

Dumbbell Snatch: Both ends of the Dumbbell must touch the ground with every rep. The dumbbell must move in a single motion from the ground to over head with the arm locked out over head. 

RX Male 20kg Dumbbell 

RX Female 15kg Dumbbell

Scaled Male 15kg Dumbbell 

Scaled Female 10kg Dumbbell

The clock will stop at the final 30 C2 Ski Erg Calories has been completed. 

Royal Marines Open Championship 2023 Workout 3

"Rapid Fire"

For Time (No Time Cap):

3 Rounds of:

15 Toes to Bar

15 Burpee Box Over 

Cash Out:

30 Cal Assault Bike 

Standards:

The athelte will start under the pull up bar, when the timer starts they will complete 3 rounds of 15 Toes to Bar and 15 Burpee Box Overs. On completion of the 3rd set of Burpee Box Overs the athelete is to complete 30 Assault Bike Calories and the timer is stoppped.

The time is the atheletes score. 

Toes to Bar: The Athlete must go from the a full hang to having the toes touch the pull up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms amd hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Burppee: 

Both your chest and thighs must touch the floor prior jumping/stepping on the box.

Box Jumps:

A two-foot takeoff and only the atheletes feet may touch the box. Athletes can jump or step off the box.