OUTTRAIN BACK UNDERGROUND

0-6 Minutes:

Mixed pair Deadlift & hold 110KG

Remaining mixed pair pushes torque tank 1 length & 1 length back . (1 Athlete pushes and one sits on the tank)

At the end of 10 Deadlifts the tank push can start, the bar must be held off the floor during one length of the tank push. The bar can be dropped when Athletes are pushing on the return length.

Swap pairs however you please but only at the end of any completed length (There and back)

6-12 Minutes

One pair pushes the tank

One pair farmer carries (20kg each arm) along side at the pace of the tank. If bags drop the tank has to stop.

Scored on tank lengths completed

The plates on the bar are sandbag plates, at minute 6 the bar will need to be stripped and 4 x 20kg bags used for the farmer carries

Standards:

Deadlifts, Weights must touch the floor each time, Full extension at the top.

When in the hold the weights must stay off the floor, if dropped tank has to stop

Any drop of the bar will result in 0.5 (Half) of a length deducted from total score

Framer carries – The moving pace must match the tank, bags can only be dropped at the end of a length behind the line 

Scored in 2 parts Time taken to complete the ski Part A

Time taken to complete the chipper Part B

Part A

3 Athletes must complete a 1km ski in Indian file.

Part B

Chipper to be completed alongside the ski – Divide by athletes how you choose

50 paired worm squat press

50 burpees front facing over worm

50 paired Zercher reverse Lunge with worm

If ski or chipper isn’t completed there will be no score for that part

Chipper standards:

Complete in order listed

Squat press , burpees, Lunge – complete each section before you move on to the next

Paired Squat press – arms full extended at the top, Worm brought down to shoulder, Hips below knees for a full squat.

Burpees – Full chest to floor and full extension at the top, 2 foot jump over the worm

Lunge – Elbows must be off the knees, Knees must touch the floor

Ski – Each of the 3 athletes must complete 1km before the next one starts 

Scored in 2 parts Time taken to complete the ski Part A

Time taken to complete the chipper Part B

Part A

3 Athletes must complete a 1km ski in Indian file.

Part B

Chipper to be completed alongside the ski – Divide by athletes how you choose

50 paired worm squat press

50 burpees front facing over worm

50 paired Zercher reverse Lunge with worm

If ski or chipper isn’t completed there will be no score for that part

Chipper standards:

Complete in order listed

Squat press , burpees, Lunge – complete each section before you move on to the next

Paired Squat press – arms full extended at the top, Worm brought down to shoulder, Hips below knees for a full squat.

Burpees – Full chest to floor and full extension at the top, 2 foot jump over the worm

Lunge – Elbows must be off the knees, Knees must touch the floor

Ski – Each of the 3 athletes must complete 1km before the next one starts 

Scored in 2 parts

Part A

Bike is running for full 12 minutes

Score is total cals in 12 minutes

Part B

Buy in

Complete 10 reps of at least 3 athletes of sandbag drags , atheltes in any order

At each rep one athlete pulls and another drags

Athlete needs to stay behind the line until the judge signals the pull and drag is complete

Once 10 reps are complete - remaining time

3 athletes

Complete as many reps as possible across both movements.

Mixed pair 4 synchro dual devil press

All 3 Athletes must broad jump and cross the line to move on to the next movement.

Mixed pair synchro 8 DB snatch

Athletes can only swap once both devil press and snatch have been completed

Devil press standards synchro must be both athletes touch the floor with DBs at same time and lock out at the top at same time. No resting or puasing on shoulders .

Snatch standards - synchro must be locked out at the top, DB must touch the floor each rep.

hands can swap at any time.

Score is total reps of DB movements

Weight Devil Press dual 20kg and 15kg (Weights can be scaled)

Snatch 22.5kg and 17,5kg (Weights can be scaled)

Scaled weights results in a 10% deduction from part scoring parts per athelet that scales down. Scaled weight 12.5kg.

Prize for this workout is sponsored by The Magic Mountain App

Scored in 2 parts

Part A

Bike is running for full 12 minutes

Score is total cals in 12 minutes

Part B

Buy in

Complete 10 reps of at least 3 athletes of sandbag drags , atheltes in any order

At each rep one athlete pulls and another drags

Athlete needs to stay behind the line until the judge signals the pull and drag is complete

Once 10 reps are complete - remaining time

3 athletes

Complete as many reps as possible across both movements.

Mixed pair 4 synchro dual devil press

All 3 Athletes must broad jump and cross the line to move on to the next movement.

Mixed pair synchro 8 DB snatch

Athletes can only swap once both devil press and snatch have been completed

Devil press standards synchro must be both athletes touch the floor with DBs at same time and lock out at the top at same time. No resting or puasing on shoulders .

Snatch standards - synchro must be locked out at the top, DB must touch the floor each rep.

hands can swap at any time.

Score is total reps of DB movements

Weight Devil Press dual 20kg and 15kg (Weights can be scaled)

Snatch 22.5kg and 17,5kg (Weights can be scaled)

Scaled weights results in a 10% deduction from part scoring parts per athelet that scales down. Scaled weight 12.5kg.

Prize for this workout is sponsored by The Magic Mountain App

Mixed paired wall ball YGIG (7KG Wall ball)

Mixed paired Synchro sandbag to shoulder (30kg and 50kg)

Wallball - Working up in 2s YGIG (eg one does 2 then the next athlete does 2 and then 4 each etc)

Sandbag - Working up in 1s in synchro.

Only one pair is working at one time.

One mixed pair starts the first 6 minutes on YGIG wall balls, starting with 2 reps each,

Then the other mixed pair complete YGIG Sandbag to shoulder starting with 1 rep each.

At minute 6 the pairs swap.

Score is total reps

Each wall ball is 1 rep.

Each synchro is 1 rep.

Standards:

Wall balls – Ball must touch the target. Hips must be below knees each rep or a no rep will be called.

Bag to shoulder – Arm must be fully extended when bag is it the shoulder , Bag must touch the floor each rep

You must wait for each pair to finish before the next exercise can start