DUBAI TEAMS CITY SERIES 2021

ALCATRAZ

3 X 4 min rounds - 1 min rest/reset between

0-4min Round 1

2 athletes must complete 5 lengths of the pool

In remaining time:

• Max cal ski erg
• AMRAP synchro Alternating SA DB Snatch (27.5/17.5kg) M/F Pair

-rest min 4 to 5-

5-9min Round 2

2 athletes must complete 5 lengths of the pool

In remaining time:

• Max cal ski erg
• AMRAP synchro SA DB squat clean (27.5/17.5kg) M/F Pair

-rest min 9 to 10-

10-14min Round 3

2 athletes must complete 5 lengths of the pool

In remaining time:

• Max cal ski erg
• AMRAP synchro SA DB thrusters (27.5/17.5kg) M/F Pair

SCORE = TOTAL REPS + TOTAL CALS

AT THE BAR - PART A

0-10min

1RM of the following TURF barbell complex;

1 Deadlift + 2 Hang Cleans + 2 Front Squats + 1 STOH

SCORE = ATHLETES COMBINED BEST LIFTS

*Please see PART B for minutes 10-14 of the AT THE BAR workout.

AT THE BAR - PART B

10-11min rest and set up bars

11-14min min

AMRAP synchro GTOH (M/F pairs)

SCORE = WEIGHT X REPS

*Please see PART A for minutes 0-10 of the AT THE BAR workout.

BUMPY RIDE

14 min AMRAP

• 20 Cal bike erg
• 20 Synchro TTB
• 20 Partner wallballs - M/M or F/F pair (9/6kg)
• 10 Synchro DB power clean + 10 Synchro DB STOH M/F Pair - 2 x 22.5/15kg
• 20 Worm thrusters - M/F pair (50kg worm)

At minutes 5 and 10 one athlete must run 500m.

At some point during the workout the team must complete 15 rope climbs.

SCORE = REPS

CRUISE CONTROL

For Time - Time Cap 30 min

• 2K Ski + 1K Row concurrently

When 1K row is complete 2 athletes run 1200m

When 2K ski is complete 3 remaining athletes run 500m

Then 2 rounds of;

• 1K Ski + 1K Row concurrently
• 500m Run - All athletes when ski and row complete

Then;

• 1K Ski - Each athletes must ski 200m before running to the finish line

SCORE = FOR TIME

Final

For Time

• Waterfall style in a M/F/M/F/M order
• 12/8/6 Deadlift/Front Squat/STOH 165/83lbs
• 10 American KBS 32/24kg
• 20 Box jump overs 24/20"

Then concurrently as soon as athletes arrive;

• 100 Partner wallballs M/M or F/F pairs + 50 Burpees to target

Then;

• 1K Ski + 2K Bike

Then;

• 3 Athletes run 500m + 2 Athletes M/F worm lunge 36m

Then;

• 20 legless rope climbs, males from seated position.

Then;

• 1K Row each athlete rows 200m before running to the finish line.

SLEDS N THINGS

14 MIN TIME CAP

Waterfall style In pairs, one athlete will complete individually;

• 4 Sandbags to shoulder 60/40kg
• 8 Burpee Box Jump Overs (BBJO) 24/20"
• 16 Synchro American KBS 32/24kg

As a team;

• 30 Sled push pull lengths - M/F/M/F/M order
• At 10/20/30 lengths the whole team must complete 10 synchro down ups.

Waterfall style in pairs, one athlete will complete individually;

• 16 Synchro American KBS 32/24kg
• 8 BBJO 24/20"
• 4 Sandbags to shoulder 60/40kg

SCORE = TIME