West Coast Hustle Finals

Event 1

“Acid Sprint”

-1 Round Each For Time-

30/25 Cal assault bike

4x 25m sled drag @50/35kg (not incl sled)

-7min cap-

Description:

Females will go 1st and will start behind their bikes with their hand on the seat.

At  3.....2.....1....GO they will get on their bike and complete 25 calories before hopping off. They MUST wait for 25 calories to show on screen and the call given by their judge before getting off. They can stop pedaling before hand to let it roll over but cannot get off until the all clear is given.

From here they move on to their sled where they will drag their 35kg sled 4 lengths of 25m each length. They must drag the sled facing forward on the way down from the bike and must drag the sled backwards while heading back to the bike.

The sled must pass the cone/marker before turning around.

Once the 4 lengths are done the Females will then tag their Male partner who again will start behind their bike before jumping on to follow suit but will complete 30 calories and their sled will be at 50kg. It is up to the team to change their wights and change height on their seat.

Score will be time completed.

If not completed within the time frame your score will be 7mins + 1 sec for every 25m interval not completed and 1 sec for every calorie not completed.

Event 3

“Boulders”

For time:

(You Go I Go Style)

-12min cap-

-Partner A-

75 Double unders

20 Hspu

-Partner B-

50 Double unders

15m Handstand walk

-Partner A-

75 Double unders

15 Deficit Hspu

-Partner B-

50 Double unders

22.5m Handstand walk

-Partner A-

75 Double unders

10 Bigger Deficit Hspu

-Partner B-

50 Double unders

30m Handstand walk

Description:

At 3....2....1.... Go Partner A will begin their 1st set of 75 double unders, once they are completed they move on to their designated area to complete thier 1st set of 20 hspu.

Once completed they MUST tag their partner before Partner B begins their 1st round of 50 double unders and then into a 15m handstand walk which will be broken up into 7.5m sections. Once completed they again tag their partner for them to begin their 2nd round, which will now have 15 HSPU but with a deficit (it will be on each team to place down the deficit).

The pairs will continue in this fashion until all the work is complete or they get capped.

*each round will include an extra deficit for the HSPU and extra distance for the handstand walk*

Score= time completed.

If not completed within the time frame your score will be 12mins + 1 sec for how many reps/meters you have left over.

Event 8

“Chasing Nancy”

6 Rounds For Time:

15 Overhead squats

15 Bar facing burpees

400m Run

Barbell @43/29kg

-No Time Cap-

Description:

At 3....2...1...GO Partner A will begin their 400m run while Partner B will begin their 15 overhead squats. Once Partner B has finished their overhead squats they will then move on to their 15 bar facing burpees, where it doesn’t matter how they get down or up as long as they jump over the bar with both feet leaving the ground at the same time.

Once completed they must wait for Partner A to finish their 400m run (or Partner A has to wait for Partner B to finish their reps if they arrive beforehand) before beginning their 2nd round, where the Athletes can choose to swap or to stick with the same section.

They will continue in this fashion until a total of 6 rounds have been completed.

Score= Time taken to complete

Event 5

“Clean Ladder”

-45 sec on/15 sec transition-

Barbell weights and reps:

Males-

10 @60kg

8 @70kg

6 @80kg

4 @90kg

2 @100kg

1 @110kg

1 @120kg

1 @130kg

1+ @140kg

Females-

10 @35kg

8 @45kg

6 @55kg

4 @65kg

2 @70kg

1 @75kg

1 @80kg

1 @85kg

1+ @90kg

Description:

This workout is done in Indian file (one gender at a time) and can be completed as power or squat cleans.

Each athlete will have 45 sec and no more to complete the given rep/reps at each barbell. Once completed they must wait at their bar until the 45 sec has ended before moving on to the next, and not start lifting until the 15 sec interval has finished.

If an athlete reaches a barbell where they fail a clean they complete as many deadlifts as possible in the time remaining for the tie breaker. They can have as many attempts at a weight they missed as they wish. Once the athlete can no longer progress they will exit the floor during the 15 sec transition time.

If an athlete makes it to the final barbell they can complete more than 1 clean within the time frame if they wish or same as above they can deadlift in the time remaining.

Score= Total weight lifted (each deadlift is worth .1kg)

Event 7

“Dead Weight”

For time:

500m Row

50m Barbell carry

500m Row

50 Barbell carry

500m Row

100m Barbell carry

Barbells @60kg each (10kg on Woman’s end/30kg on Men’s end)

-15min cap-

Description:

All teams will start behind their rowers, at 3....2....1....GO Athlete A will run to their rower and begin their 1st 500m row. Pairs may choose to split up the distance however they wish or have one person row the entire distance (there is no minimum requirement).

Once the 500m have ticked over the judge will give them the all clear to move on, the athlete may put the handles down and take feet out before the 500m is done but cannot leave their seat until it has ticked over.

From here the athletes will run to their 2x barbells, where they will carry them 50m. Athletes must grab the bars on the outside of where the plates are loaded and will be facing forward. Once they have carried the barbells 50m they will then turn around and run back to their rower and complete the 2nd round of a 500m row.

Once finished they will again run back to their barbells to carry forward another 50m and then returning again to the rower for their last 500m row.

Once they have been cleared by their judge the athletes will run 100m out to their barbells and carry them back 100m. Once the rear plates have crossed the 100m mark the athletes can put down their bars and run to their finish line

Score= Time completed

Every 25m for the carry unfished + every meter on the row unfinished = 1 sec added to your score

Event 6

“Dori”

Every 3mins/x5:

50m Swim each

Max synchro burpees in time remaining

Description:

At 3....2....1....GO.... Both Athletes will begin their 1st 50m swim (25m out and 25m back), once both Partners have touched the wall at the 50m mark both athletes can then begin

their synchro burpees in the time remaining.

If Partner A gets back from their swim before Partner B, Partner A can get out of the pool to wait for Partner B or choose to wait in the pool.

The synchronized portion of the burpee is at the bottom and the top of the movement.

E.g both chests have to be touching the ground together and both members have to be at full extension together. Even though you are touching the ground together this does not mean it has to be at exactly the same time. E.g one person could already be on the ground waiting for their partner but then can’t come back up until their partner has also touched the ground with their chest. And same goes with the top section as well.

Score= Total amount of synchronized burpees at the end of the 5 rounds

TOP 5 TEAMS TAKE PART IN THE FINAL EVENT!

The "HUSTLE"

ATHLETES WILL BE BRIEFED ON THE DAY

Event 2

“Total”

-6mins as a pair at each movement with 1min between to adjust j-hooks etc-

Bench press - Strict press - Overhead squat

Description:

The teams will have 1min before starting to adjust the height of the j-hooks and pre-load the bar but cannot attempt any lifts until the 6min interval has started.

The pairs will start with bench press, each team will have 6mins to have as many attempts as they like to achieve a max lift for that movement.

After the 6min cap the pairs will have 1min again to adjust the height on their j-hooks and weights on the bar.

They will continue in this fashion until the three stations have been completed.

The order must be: Bench press - Strict press - Overhead squat

Score= total weight lifted as a pair

Event 4

“Synchro Me This”

For Time:

10 Bar muscle ups

20 Synchro hang squat snatch

30 Synchro pull ups

40 Alt burpee box jumps

50 Wall balls

40 Alt burpee box jumps

30 Synchro T2b

20 Synchro thrusters

10 Ring muscle ups

-20min cap-

Barbell @43/29kg

Box @24inch

Description:

At 3....2....1....GO the athletes will begin their Bar muscle ups, the pair can choose to share the reps or for one person to complete the 10 reps as an individual.

From there they move on to their barbell where they will perform 20 Synchro hang squat snatches. The points of synchronisation will be at the bottom of the squat and at the top of the movement where the arms, knees and hips are fully extended. Failing to be in time with your partner at either of these points will be a no rep.

Once completed they will then move to their allocated spot to begin their synchro pull ups. The point of synchronisation for these will be the top of the movement where the chin will be over the bar. The timing can be off at the bottom so long as the timing at the top is right e.g one athlete might still be kipping at the bottom while the other athlete is at the top with thier chin over the bar waiting.

Once the pair has completed their pull ups they will move to their box to begin their Alt burpee box jumps. Athletes will be on opposite sides of the box facing each other, the burpees do not need to be synchronised and there can only be one athlete on the box at a time. Once an athlete has completed their burpee box jump, is in full extension and in full control on top of the box they will jump/step down to allow their partner to jump on to the box. They will continue in this alternating fashion until all 40 burpee box jumps (20 each) have been completed.

From here the pair will move on to complete 50 wall balls where they can be shared or to be completed by one person.

Once completed they move back to the Alt burpee box jumps.

Then to the synchro T2b where the requirements are the same as the pull ups in regards to the synchronisation (where both pairs of feet meet the bar).

The pair will then move back to their barbell and complete 20 synchro thrusters where the requirements are the same as the hang squat snatches in regards to the synchronisation (the bottom of the squat and the point of full extension).

Once the pair have completed their thrusters they move on to the Ring muscle ups where they can choose to share the reps or have one person complete them all.

Score= time completed

If not completed within the time frame your score will be 20mins + 1 sec for how many reps you have left over.