Sveit

2 x box

Rig space

Assault bike

Beserker

Score:

For Time

Workout Brief:

7 Minute Time Cap

 150 Synchronised Wall Ball Over The Rig, all four athletes

Every Minute Starting on Zero, Six Synchro Burpee Shuttle Sprints, 2 athletes (M/M,F/F)

Workout Instructions:

All four athletes will start underneath the rig; On 3, 2, 1, Go; The male pair will complete six synchro burpee shuttle sprints. Once the sprints are complete the team will work through as many synchro wall balls over the rig in the remaining minute, all four athletes working in a male/male, female/female pair. On the one minute mark the team will drop the wall balls and the female pair will complete six burpee shuttle sprints. Once the sprints are complete the team can resume the synchro wall balls for the remainder of the minute. This sequence will carry on until the 150 synchro wall balls are completed. The score will be taken once the final synchro wall ball has been completed. If time capped the score will be the total wall ball reps completed at the time cap.

Synchronised Burpee Shuttle Sprint Description:

Pairs (male/male, female/female) will complete six burpee shuttle sprints. On zero males will go, each minute the pairs will alternate, ie minute one, females will go, minute two, males will go etc. Both athletes in the pair will lie chest and quads to floor with hands behind the line, before sprinting over the line at the other end. The pair will then repeat this, performing a burpee with chest and quads to floor, hands behind the line, facing where they have just come from. The synchronisation is when both athletes are on the floor, chest and quads on the floor, hands behind the line. The sprints and burpees can be done at different speeds as long as each athlete waits for the other on the floor for the synchronisation. The judge will call the synchro of the burpee, however the rep is completed when both athletes have passed the line in the sprint.

Synchronised Wall Ball Over Rig Description:

Staying in male/male, female/female pairs, the team will perform synchro over the rig wall balls. With both the 9kg and 6kg wall balls starting on the same side of the rig, athletes will squat, hip crease below the knee, and throw the wall ball over the rig to their partner. Both wall balls must be on the same side of the rig before the next rep can begin. The synchronisation is when both athletes are in the bottom of the squat with the wall ball, on the same side of the rig. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. If one athlete gets a no rep the other wall ball may stay at the other side of the rig until the “failed” rep has been rectified to join it.

Score: 

Heaviest lift for each athlete combined

Workout Brief:

10 Minute Time Cap

Snatch + Overhead squat + Hang snatch + Overhead squat 

Workout Instructions:

On 3, 2, 1, Go; Athletes will have 10 minutes to establish a 1rep max in the following complex: 

Snatch + Overhead Squat + Hang Snatch + Overhead Squat 

Each athlete will be able to build in weight over the 10 minutes, with one athlete lifting at a time. Athletes will only get three formal attempts to count towards the overall score, however they can complete as many lifts as they want outside of the three formal attempts. Athletes must notify their judge before performing a ’formal attempt’ with the weight they are about to lift. Missed lifts will count as a zero towards the total score. Athletes will not be allowed to drop down in weight once they have lifted, they may only repeat the same weight if missed or go up in weight. If an athlete misses all of their ‘formal attempts’ that athlete will score zero towards the combined total.

Snatch Description:

Starting from the floor; any snatch variation is acceptable, full, power or split with the bar moving from the floor to overhead in one fluid motion. The knees and hips must be clearly locked out at the top of the rep before the overhead squat can begin.

Overhead Squat Description:

Starting at standing at full extension with the bar locked out overhead, the athlete's hip crease must clearly pass below the knee prior to the return to standing. At the top of the rep knees and hips must be locked out in line under the bar.

Hang Snatch Description:

The bar must not touch the floor between the overhead squat and the hang snatch. Starting from standing, the bar must stay between the athlete’ hips and knees in the hang position, any snatch variation is acceptable, full, power or split with the bar moving from above the knee to overhead in one fluid motion. The knees and hips must be clearly locked out at the top of the rep before the overhead squat can begin.

Overhead Squat Description:

Same as above. Athletes must not drop the bar from overhead until there are 10kg plates on the bar. 

Valhalla

Workout Brief:

13min Time Cap

5 Rounds of Synchronised DT* M/F Pair

20 Synchro Hand Release Press Ups, four athletes

4 Rounds of Synchro DT* M/F Pair

20 Synchro Sit Ups, four athletes

3 Rounds of Synchro DT* M/F Pair

20 Synchro Hand Release Press Ups, four athletes

2 Rounds of Synchro DT* M/F Pair

*12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead (STOH)

Workout Instructions:

On 3, 2, 1, Go; A male and female pair will work through five rounds of synchro DT 12 deadlifts, 9 hang power cleans, 6 STOH. Athletes can swap at any point however it must always be male/female synchro. Once completed the team will move on to 20 synchro hand release press ups, all four athletes in synchro. The team will then increase their weights and begin the four rounds of synchro DT, male/female pair. On completion, teams will then work through 20 synchro sit ups, all four athletes in synchro. The team will then increase their weights and complete three rounds of synchro DT, male/female synchro; followed by 20 synchro hand release press ups, as a team of four. The team will then increase the weight on their barbell for the final time and complete two rounds of DT. The score will be taken once the final synchro shoulder to overhead has been completed. If time capped the score will be the total reps completed at the time cap. All athletes can help with swapping weights on both the male and female barbell, clips must be placed on the outside of the plates.

Synchronised Deadlift Description: 

The barbell starts on the ground, the athlete’s hands must be outside the knees; Sumo deadlifts are not allowed. The rep is when the athlete’s hips and knees reach full extension, and head and shoulders are behind the bar. The movements can be done at different speeds however athletes must be in sync at the top of the rep at full extension. The barbell must touch the floor between each rep. *Athletes may NOT wear gymnastics grips during this workout

Synchronised Hang Power Clean Description: 

Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. The bar may not be lowered past the knee after it has been deadlifted. Any variation of the hang power clean is acceptable (power, split or muscle). Hips must not go below the knee into a squat. Between each rep the arms must reach full extension in the bottom of the hang position, between hip and knee height. The rep is complete when both athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended, before the repetition is counted. Synchronisation is at the top of the rep, with hips and knees locked out, the body is upright and the elbows are through. If the elbows are underneath the bar, it is a no rep. The movements can be done at different speeds however athletes must be in sync at the top of the rep at full extension. 

Synchronised Shoulder to Overhead Description: 

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. Any variation of STOH is permitted, ie strict press, push press, push/power/split/squat Jerk as long as the elbows, shoulders, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.The synchro element is at the top of the rep, with both athletes at full extension. The movements can be done at different speeds however athletes must be in sync at the top of the rep at full extension. 

Synchronised Hand Release Press Up Description: 

Elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. (No snaking, sagging, or pushing up from the knees). The chest (nipple line or above) must touch the floor, the athletes hands must be lifted completely off the ground and touch their temples. The synchro element is when all four athletes are at the top of the rep with elbows locked out. Movements can be done at different speeds as long as all four athletes are in sync at the top of the rep. 

Synchronised Sit Up Description: 

Athletes will begin lying flat on the floor, hands touching the floor behind their head, with soles of their feet together. Athletes will sit up and touch the floor in front of their toes, ensuring their shoulders are in front of the hip crease, before going back to touch the floor behind their head with both hands before sitting back up into the next rep. Synchronisation is at the top of the rep when all four athletes are touching the floor in front of their toes. Movements can be done at different speeds as long as all four athletes are in sync at the top of the rep. Athletes may not interlink their legs with other team members, use the equipment to assist their sit up, or assist each other in the sit up.