Thorndon Trios 2022

For Time:

500/450m Row
25 Synchro Burpee Box Jump Overs
500/450m Row
20 Synchro Burpee Box Jump Overs
500/450m Row
15 Synchro Burpee Box Jump Overs
500/450m Row
10 Synchro Burpee Box Jump Overs
500/450m Row
5 Synchro Burpee Box Jump Overs

Time cap: 18 mins

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Workout Flow:

At the call of 3,2,1... Go! one team member will step onto the rower and begin rowing. Teams will have one rower and once an athlete begins the row they must finish it. Once the distance has been completed the whole team will move over to the boxes to begin their set of Synchro burpee box jump overs.

The burpee box jump-overs must be synchronised at the bottom of the burpee with all team members touching their chests to the floor at the same time. The jump over does not need to be synchronised.

Teams will move back and forth between the rower and BBJO until all 5 rounds have been completed. Time is given when all team members reach the opposite side on their final BBJO.

For Time:

30 Clusters @ 50/35kg, each

Time cap: 9 min

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Workout Flow:

On the call of 3, 2, 1... Go! the first athlete will approach the barbell and begin their set of 30 clusters. On the completion of the 30 reps, they will tag their teammate and that athlete will then perform their 30 reps. The workout is complete when the 3rd athlete has locked out their 30th cluster.

For the cluster, each rep must start from the floor. Athletes will clean the bar, pass through a full squat, then thruster the barbell, finishing in a fully locked out position overhead with the barbell in line with the body.

Rebending the knee when pressing the barbell overhead will result in a no-rep!

As Many Rounds As Possible in 11 minutes:

150 Double unders
50 Handstand Push-ups
   *one team member holding DB overhead
50 Alternating Dumbbell Snatches (22.5/15)
   *one team member holding handstand position
15 Rope Climbs

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Workout Flow:

Teams will start underneath the rig and on the call of 3,2,1...Go! one athlete will step out and begin the Double Unders. Teams can switch out the working athlete at any point with a hand-to-hand tag.

Once the double unders are complete teams move to the handstand push-ups. Reps may only be performed while another team member holds the dumbbell in the lockout position overhead.

The alternating DB snatches are performed in the same manner, with reps only counting when another team member is holding a handstand.

Rope climbs will be performed in a similar fashion to the double unders, with one team member working while the other two wait under the rig.

Non-working team members must wait under the rig throughout the entirety of the workout.

Minimum work requirements per athlete:
25 Double unders
5 Snatches
5 Handstand Push-ups
1 Rope Climb

For Load:

3 Cleans
2 Front Squats
1 Shoulder to Overhead

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Workout Flow:

This workout will be performed on a 9-minute clock. Each athlete will have one minute to perform their lift and may have multiple attempts within the minute, teams will switch athletes each minute effectively giving 1 minute to lift and 2 minutes rest per athlete. Using this format, each athlete will have 3 opportunities to lift.

Team members may assist in changing the load on the barbell and ensuring clips are fastened. They may NOT assist with the lift.

The clean may be a power clean or squat clean. Hang clean is not permitted. Front squats must start with the athlete standing tall in lockout position and finish in this same position. Shoulder to overhead may be any of the following: strict press, push press, push jerk, split jerk. In the case of the split jerk, the athlete must bring their feet back in line underneath the body before lowering the barbell from overhead.

Scores will be adjusted using the Sinclair method. Please ensure each team member's bodyweight is entered correctly in your Competition Corner profile. Scales will be available on the day.