Dead Mans Chest

Workout Description PART 1A

Athletes will start under the rig.

on 3-2-1 Go, Athletes will move to the bike erg and box overs, these will be completed simultaneously and athletes can swap in and out of each movement however they decide.

On completion of the bike and box overs, teams will complete 6 SYCHRONISED shuttle runs.

On completion of 6 shuttle runs 1 round is complete. Athletes will complete 3 additional rounds until all 4 are completed. There is no minimum work requirements on the bike or box overs.

1 Snatch + 1 Hang Snatch for max load. 

20 Toes to bar

36ft Walking lunges 22.5/15

20 Synchro Dumbbell Hang Clean + Jerk 22.5/15

20 Toes to bar

36ft Walking Lunges 22.5/15

20 Synchro Dumbbell Hang Snatch 22.5/15

Workout Description

Athletes will start opposite the rig.

on 3-2-1- Go athletes will move to the rig to complete 20 T2b with one athlete working at a time. Athletes may swap in and out as they want, No minimum work requirements on the t2b.

When 20 have been completed, both Athletes will pick up a dumbbell from the starting mat and lunge 18ft out and 18ft back. Athletes lunge simultaneously not synchronised.

When athletes are back to the start mat they complete 20 synchro Dumbbell hang clean and jerks. Athletes will leave the dumbbells on the start mat make their way back to the rig to complete another 20 T2b before moving back to the dumbells to lunge another 36ft this time completing 20 Synchro db hang snatches. this flow continues for 12 minutes.

SCORING

Score = Rounds and reps completed.

In the event teams finish on the lunges these will be counted in 6ft sections 1 rep per completed section.

Penalties= no rep on the lunge will move back 6ft sections.

Intervals 2-2-2-3

50 double unders

3 sandbag shuttle runs

Max Thrusters 40/30

Score= Max repetitions of thrusters.

Workout Description

This is an interval workout and there will be no built in rest. On 3-2-1 Go 1 athlete will pick the sandbag off the floor, this will stay up until the double unders and carries are complete. Athlete 2 will start 50 double unders, Athletes can swap in and out for the double unders, There is no penalty for dropping the sandbag in change over, reps will not be counted until the bag is off the floor. When 50 double unders are complete, you will then move onto 3 shuttle runs, on completetion of your 3rd rep the sand bag may be dropped and athletes will start accumulating thrusters until the 2 minute mark, This format continues for 2-2-2 with the final interval 3 minutes.

9-15-21

Pull ups

Synchro Burpees over the bar

Power cleans 60/40

Workout Description

Athletes start opposite the rig, on 3 -2-1 go athletes complete 9 chin over bar pull ups then 9 synchronised burpees over the bar followed by 9 power cleans, bars then must be moved forward to section 2 before commencing 15 pull ups, 15 synchronised burpees over the bar and 15 power cleans, the bar will moved forward a final time before finishing with 21 pull ups 21 synchronised burpees over the bar and 21 power cleans.

Scoring:-

In the event that teams dont complete the workout, time + remaining reps ( 1 rep per second) will be added on.