HOP HYBRID

Part A. 10 min timecap 

The pair will complete a 1.2km run together for time. They must start behind the line and finish to the line shown and will be provided a rope to hold to ensure they stay together. 

The score will be the time taken to complete the run, faster is better. 

The pair will have the remaining time to rest within the 10 min time cap before starting Part B. 

Exactly 10 mins after Part A of the Condition Zone , Part B will start. 

The pair will have 10 mins to complete Part B max calories on the row & bike - this is split into 2 x 5 mins + 1 additional min to transition between machines.

1 member of the pair will start on the rower, 1 will start on the assault bike.

They will have 5 minutes to complete max calories on their machine. 

The pair may not switch until the first 5 min timer is complete , you will  then have 1 min to switch and get set up on the second machine. You may not start until the second 5 min timer has started. 

The machines screens can be switched on before they start and they must be reset in the transition, the judge will do this after they have taken note of the pairs calories. Members can be seated on the machine and strapped in before the timer starts but they must not touch the handles. 

As soon as the timer sounds members must come to a complete stop on their machine, any additional pulls will be given a deduction. 

Max calories on the machines will be counted when the machine comes to a complete stop.  

Members who do not complete Part A within the 10 min time cap will be required to go straight into the remaining time of Part B. 

BUY IN 1KM ROW

- split between the pair. Both members don't have to row as long as 1km is achieved. You will have 1 rower to share between you. 

4 ROUNDS FOR TIME OF :

10 Synchro single arm DB devil press   

intermediate: 1x22.5/15kg  scaled: 1x15kg/10kg

20 burpee box jump over @20inch 

intermediate :  burpee box jump over    scaled: burpee box step over 

intermediate : 5 pull ups + 5 wall walks at the end of each round 

scaled : 5 ring rows + 5 scaled wall walks at the end of each round 

The pair must start facing eachother standing with their dumbbells, when completing the devil press both members chest must be in contact with the ground at the same time, if one member gets there first, they must wait for their partner.

As the pair stand they must fully extend and finish the rep with the dumbbell overhead, locked out. The pair can choose whether to alternate sides or whether to complete all reps on one side as long as they are completed in synchro on the same side. 

Each pair will have one wooden box at 20inches, they can choose how to split the 20 reps between them. Both feet must make contact with the top of the box, they do not have to fully extend on the jump / step over but the member must jump / step down to the other side of the box for the rep to completed. 

Chest to floor for all burpees.

The pull ups / rows and wall walks cannot be started before the last box jump is completed. Members can work at the same time on wall walks / pull ups but not on the same exercise at the same time. 

Members chins must come over the bar for pull ups, kipping pull ups, butterfly or strict are permitted.

Wall walks chest must touch the wall provided. 

Scaled :

A line and weight plate will be provided for foot placement. Members chests must come through the rings to touch their hands.

Wall walks hands must come behind the line provided. 

You will be provided a 5 min warm-up window on the rig prior  to the start of the 2 x 7 min timed sections, to set up, warm up with the barbell and collect the weights you'll need for the lifts. You will then strip your bar before commencing the first lift. The weights you select in your warm up will be used when building your lift. 

There will be a zone provided for earlier warm-ups.

1. 7 mins to build to a 3RM Back Squat 

Between the pairs, both members will have their own bar and position on the rig.You may work at the same time. Women will start with a 15kg bar & men 20kg.

Hip crease must go below knee crease. You may use a medicine ball to ensure you hit depth.

Members must hip depth and stay in the bottom position until the judge gives the up command.

2. 7 mins to build to a 5RM STOH

Between the pairs, both members will have their own bar and position on the rig. You may work at the same time. Women will start with a 15kg bar, men 20kg.

Members must fully extend and hold the bar above their head with shoulders locked out until the judge gives the down command.. 

- You may finish a lift if you started it within the 7min window, for example if you start the lift when the timer is at 6m55s, you will be allowed to finish the lift outside of your timed window.