Allstar Alliance Teams Final

This workout is a 2-part workout with Male/Female pairs. Each event will be scored separately. Event 1 will commence at 0:00 and
Event 2 will commence at 8:00.
Each team will have two barbells. (1 x Male Bar and 1 X Female Bar)
At the call of “3,2,1 Go”, the first M/F Pair will move forward to the barbells. The first pair will then perform 21 synchronised
Deadlifts.
At the completion of 21 Synchronised Deadlifts, the pair will move to forward and perform 42 Handstand Push-ups (Shared
between the pair with no minimum work requirement), Pairs will move back and perform 15 Synchro Deadlifts, followed by 30
Handstand Push-ups, followed by 9 Synchronised Deadlifts, followed by 18 Handstand Push-ups. Once all reps are completed the
first pair will move to the finish mat where time will be taken
Pair 1 (M/F) will have 7 minutes to complete Event 1, at time (7mins) there will be a 1-minute reset, at the 8-minute Pair 2 (M/F) will
have 7 minutes to complete the workout (Event 2)
Events 1 and 2 have a total time cap of 15 minutes

This event is an Indian file workout. At the call of “3, 2, 1 Go”, one team member will run forward from the start mat and start their
row. Both males and females will complete 500m on the rower in this workout. Once the first team member has completed 500m,
they will hop off and advance forward to their Thrusters. At this point, the second team member can then advance from the start
mat and commence their 500m row.
At the completion of 40 reps, the athlete can then progress forward to the Rig. Once the Thruster Station is clear, the next athlete
may progress forward and begin their Thrusters.
At the completion of 30 Chest to Bar, the first team member must then run through to the finish mat. Once the Rig is clear, athlete 2
can begin their C2B Pull-ups. Athletes 3 and 4 will follow in the same fashion.
This workout has a time cap of 15 minutes.

Event 4 will each be completed by one male and one female athlete. Event 4 will commence at 0:00 and Event 5 will commence
at 11:00. If a team fails to complete the workout, they will be awarded a 1 second penalty for each rep not completed
At the call of “3,2,1 Go” the first M/F Pair will commence to perform 30 synchronised Clean and Jerks. At the completion of 30 reps,
the athletes will perform 30 synchronised Lateral Burpee over bar. At the completion of 30 Synchronised Lateral Burpee over bar,
the first pair will tag the second M/F Pair, the second M/F pair will then perform 30 Synchronised Snatches, at the completions of
the snatches the M/F pair will complete 30 synchronised Lateral Burpee over bar. At the completion of the burpees the second
M/F pair will go to the finish line and record a time.

At 11:00, the team will have 7 minutes to work towards 3 RM Overhead Squat (Front Squat), with 1 athlete lifting at a time. The Lift
must be completed in full within the allocated time frame other it will be considered a no rep.

This event is a team relay. At the call of “3,2,1 Go” the first team member will commence the workout. They will complete 50
Double unders (100 Single Skips) moving onto 16 Dumbbell Lunges, At the completion of the dumbbell lunges the athlete will
move to the box and complete 11 Dumbbell Box step overs, once complete the Athlete will move onto complete 9 Devils Press,
Then back to complete 11 Dumbbell Box Step overs Moving back to complete 16 Lunges, then 50 Double unders, Once the
athlete completes the 50 Double unders the athlete will then run back down the floor and tag the next teammate. This will be
repeated by athletes 2, 3 & 4. The event ends once the 4th athlete has completed the workout and returned to the start mat.
This event has a time cap of 20 minutes.