Battle For The Midlands 2023

For Time

4 Rounds
20 Synchro Deadlifts (M+F Pair)
20 Pull Ups (Any pairing split anyhow)
 
3 Rounds
20 Synchro Front Squats (M+F Pair)
20 CTB (Any pairing split anyhow)
 
2 Rounds
20 Synchro GTOH (M+F Pair)
20 Synchro TTB (Two Athletes)
 

T/C 15 Minutes

Switches can only take place after a movement has been completed.

One of the non-working pair must be holding a dead hang in order for work to be completed.
 

Barbell - 60/40kg

Workout Flow 

All athletes will start the workout in their designated non-working platform.

3,2,1 Go...

Whilst the the first pair advance to the barbell to complete their first round of 20 synchro deadlifts, with the synchro point being at the lock out of the rep, one of the non-working pair will complete a dead hang on the rings.

If the athlete drops from the rings, the working pair must stop until an athlete returns up to the ring dead hang position.

After 20 deadlifts have been completed, the athletes move to the pull up bar to complete 20 pull ups. Before beginning their 20 pull ups the team may make an interchange of one athlete. 

After the 20 pull ups have been completed, the team moves back to the barbell to complete their second round of 20 deadlifts, before beginning their 20 deadlifts the team may make an interchange of one athlete, this becomes a necessary interchange in order to make a M+F pairing on the barbells. 

Front Squats - the synchro point will be at the lockout of the rep after both athletes have passed through a full range of motion. One athlete can wait at lockout for the other. 

GTOH - These can be performed as a Snatch or Clean and Jerk, the working athletes do not need to complete the same movement. The synchro point for this movement will be with the bar fully locked out overhead. One athlete can wait at lockout for the other. 

The workout is complete when the 20th synchro TTB has been awarded by the judge

EMOM 6 
1 Cluster

M+F 1 - lift on minute 1 - 3 - 5
M+F 2 - lift on minute 2 - 4 - 6
 
1 attempt per athlete, per minute.
 
Score is total of every successful lift.

Workout flow

Teams will be split into two subteams of a M+F pairing.

During the rest between Move Fast (Part A) and Lift Heavy (Part B) athletes will be allowed to load their barbells. 

3,2,1 Go...

Minute 1 - Subteam one will approach their barbells to attempt the lift. 

Once the barbell has left the floor that is the attempt started. 

If the attempt is failed, the athlete may not reattempt a lift within the same minute window. 

Minute 2 - Subteam two will approach their barbells to attempt the lift. 

Once the barbell has left the floor that is the attempt started. 

Teams will continue in this format until both subteams have completed their three attempted lifts. 

If an athlete starts a lift before the minute is up they may continue that lift. 

The score will be the combined weight of all successful lifts. 

Athletes can help to change the weights inbetween attempts.

For Time 
60-40-20
Synchro DB Snatch @ 22.5/15kg
 
20-20-20 @ 24/20"
Synchro Box Jumps
 
8-6-4
Rope Climbs
 
12 Min T/C

All 4 athletes completing the synchro work. 

1 athlete at a time working on the rope.

Each athlete must complete 1 rope climb 

Workout Flow

Athletes will start touching their rope

3,2,1, Go...

Athletes will move to their DB's to begin their 60 reps with the synchro point being at the top of the rep. 

After 60 DB snatches have been completed the team will move to complete their first round of 20 Box Jumps with the synchro point being locked out on top of the box. 

After the box jumps have been completed athletes will move to their rope to begin their 8 rope climbs. There is no specified order, just that each athlete must complete at least one rope climb across all rounds, not every round.

After the 8 rope climbs have been completed the team will move back to their DBs to complete their second round of DB Snatches. 

The workout is complete when the athlete completing the final rope climb touches the metal crossbar the rope is secured to. 

4 Rounds for time
45/34 Cal
Echo Bike + Row
60 Synchro Wall Balls @ 9/6kg
15 Synchro Worm C&J @ 70/50kg
 
20 Min T/C

Two Subteams of M+F/M+F for the echo bike, rower and wall balls.

Teams can be in any subteam for the worm.

Workout Flow

Teams will start behind their worms.

3,2,1 Go...

Athletes in their subteams will move to either the rower and echo bike or wall balls to commence the workout. 

Round 1 

M+F (1) complete 45/34 calories on the rower and echo bike. 

M+F (2) complete 60 synchro wall balls

All athletes complete 15 synchro worm clean and jerks

Round 2 

M+F (2) complete 45/34 calories on the rower and echo bike. 

M+F (1) complete 60 synchro wall balls

All athletes complete 15 synchro worm clean and jerks

Round 3

M+F (1) complete 45/34 calories on the rower and echo bike, this time completing it on the opposite machine to round 1

M+F (2) complete 60 synchro wall balls

All athletes complete 15 synchro worm clean and jerks

Round 4

M+F (2) complete 45/34 calories on the rower and echo bike, this time completing it on the opposite machine to round 1

M+F (1) complete 60 synchro wall balls

All athletes complete 15 synchro worm clean and jerks

The workout is complete when the 15th clean and jerk has been awarded by the judge.