Trinity War

Compete

For Time:

(11 Minute Time Cap): 

Complete 120 Synchro Devils Press to Step Overs using two Dumbbells 22.5/15 KG

Max Assault Bike Cals

Throwdown

For Time:

(11 Minute Time Cap) 

Complete 120 Synchro Devils Press to Step Overs using a Single Dumbbell 22.5/15 KG

Max Assault Bike Cals

Flow

Athletes have an 11 minute window to complete as many calories on the assault bike whilst the other two athletes complete 120 synchro devils press to box step overs. Athlete A will start on the bike whilst athletes B & C will be completing the synchro devils press to box step over. Switching can only happen after the two athletes have completed a minimum of 10 reps. Once all the reps are completed all 3 athletes can accumulate the bike calories in the remaining time.

Scoring

The score will be taken from the total calories completed in the time frame. If the team does not complete all the synchro devils press in the time frame there will be a calorie penalty. This will be a 20 calorie penalty for the Compete teams and a 10 calorie penalty for the Throwdown teams.

Movement Standards

Synchro Devils Press: Athletes will start each rep with the dumbbells on the ground. Then, with the athlete's hands on the dumbbells, they'll perform a burpee with the chest making contact with the floor between the dumbbells (not on top of them). From here, the athlete will get to their feet, keeping their hands on the dumbbells. Next the athlete will snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead - with hips, knees, shoulders and arms at full extension. This will indicate a completed rep. Athletes cannot re-dip the legs during the lift. Synchro will occur on the floor with both athletes' chests touching the floor and at the top of the devils press with DBs locked out overhead.

Box Step Overs: Athletes can hold the dumbbells at their sides, or rest them on their shoulders to perform the box step over. Both feet must make contact with the top of the box before stepping down on the opposite side of the box. The repetition is complete when both feet are on the opposite side of the box. The athletes cannot place their hands or dumbbells on the box during the rep. The athletes cannot assist their step ups with the free hand either on the box or on their legs. There is no requirement for standing tall whilst passing over the box.

Compete

For Time: 

(11 Minute Time Cap) 

12/9 Cal Assault Bike (Athlete A Works, Whilst Athlete B and C Hold the Worm)

40 Worm Squats (All 3 Athletes)

12/9 Cal Assault Bike (Athlete B Works, Whilst Athlete A and C Hold the Worm)

30 Worm Push Press (All 3 Athletes)

12/9 Cal Assault Bike (Athlete C Works, Whilst Athlete A and B Hold the Worm)

20 Worm Thrusters (All 3 Athletes)

Throwdown

For Time: 

(11 Minute Time Cap) 

9/7 Cal Assault Bike (Athlete A Works, Whilst Athlete B and C Hold the Worm)

21 Worm Squats (All 3 Athletes)

9/7 Cal Assault Bike (Athlete B Works, Whilst Athlete A and C Hold the Worm)

15 Worm Push Press (All 3 Athletes)

9/7 Cal Assault Bike (Athlete C Works, Whilst Athlete A and B Hold the Worm)

9 Worm Thrusters (All 3 Athletes)

Flow

Athlete B & C will hold the worm whilst athlete A completes the assault bike calories. 

Athlete A will then move over to join athletes B & C at the worm to begin the worm squats, and so on. 

The workout is complete once all of the worm thrusters are finished, the athletes do not need to go to a finishing point.

Scoring

The score is the time the athletes complete the work in or time cap + reps completed. 

Movement Standards

Worm Squats: The athletes will clean the worm on to their shoulders for the first rep. Athletes must all then simultaneously perform a squat. The athletes’ hip crease must pass below the top of the knees at the bottom of the squat. The athletes must then stand the squat up to reach full extension of the knees and hips. They must reach full extension for the rep to be complete.  

Worm Push Press: The athletes will clean the worm on to their shoulders for the first rep. The athletes will then press the worm overhead to land on the opposite shoulder. This is a push press movement, not a jerk (cannot dip back under), athletes feet must not leave the floor. The rep is completed when the worm lands on the opposite shoulder. 
Worm Thrusters: The worm thruster starts with the worm on the same shoulder for all athletes. The hip crease must clearly pass below the top of the knees in the bottom position. The athletes will then move the worm overhead and onto the opposite shoulder before beginning the next rep. 

Worm Hold: The athletes can hold the worm at their hip height or on their shoulders. If the worm is dropped or touches the ground during the hold the athlete on the bike must stop moving until the other two athletes are holding the worm off the ground again.

Compete

For Time: 

(14 Minute Time Cap)

Buy In: 

Complete 75/50 Cal Assault Bike 

*D-Ball Must Be Off The Ground At All Times 60/40 KG*

Then...

Athletes A & C:

15 Synchro Down Ups

9 D-Ball Over Shoulder 60/40 KG

Into..

Athletes A & B: 

15 Synchro Down Ups

9 D-Ball Over Shoulder 60/40 KG

Into..

Athletes B & C:

15 Synchro Down Ups

9 D-Ball Over Shoulder 60/40 KG

Then..

30 Clean and Jerks 80/50 KG

Throwdown

For Time: 

(14 Minute Time Cap)

Buy In: 

Complete 75/50 Cal Assault Bike 

*D-Ball Must Be Off The Ground At All Times 60/40 KG*

Then...

Athletes A & C:

15 Synchro Down Ups

9 D-Ball Over 24/20” Box 60/40 KG

Into..

Athletes A & B: 

15 Synchro Down Ups

9 D-Ball Over 24/20” Box 60/40 KG

Into..

Athletes B & C:

15 Synchro Down Ups

9 D-Ball Over 24/20” Box 60/40 KG

Then..

30 Clean and Jerks 60/40 KG

Flow

During the buy-in athlete A will begin on the bike whilst athlete B or C holds the D-Ball off the floor. Teams can swap over who is completing the work whenever they choose to. 

Then, whilst athlete B rests, athlete A & C will complete the synchro down ups followed by the D-Ball over box/shoulder (sharing the work). Once complete athlete C will rest whilst athletes A & B complete the work, and so on. 

Once the 3 rounds of down ups and d-ball overs are complete all 3 athletes will split the work as chosen for the 30 clean and jerks - not all athletes need to take part in the clean and jerks if the team chooses to do it this way.

Scoring

The score is the time that the workout is completed, or time cap + reps completed. 

Movement Standards

Synchro Down Ups: Both athletes' chests must make contact with the floor at the same time, they must then move into the standing position and both be stood with full extension of the knees and hips at the same time. 

D-Ball Over Box: For the rep to count the d-ball must be picked up from the ground, pushed over the box. The athlete may throw the ball over the box without it making contact with the box if they choose, as long as it goes over the top of the box. The rep is complete when the D-Ball lands on the other side. Athletes may stand on opposite sides of the box completing reps by taking it in turns. 
D-Ball Over Shoulder: The D-Ball must start on the ground, travel over the shoulder, and land on the ground behind the athlete. The rep will only be credited if the ball passes OVER the shoulder of the athlete and not around/beside the shoulder. Full extension at the top of the rep is not required.

Clean and Jerk: The movement will begin with the barbell on the ground. It will then be lifted to the shoulders in the front rack position. Any type of clean is allowed. Once racked, the barbell will be moved to the overhead position directly over the middle of the athlete's body, with the arms, hips and knees extended and the feet in line under the body. Movement must be a clean and jerk movement, snatches and moving the bar from GTOH in one movement will not be counted. Athletes may perform the reps touch and go but bouncing of the barbell is not permitted. 

Compete + Throwdown

FOR MAX LOAD
0-3 Minutes - Athlete A complete a 1 rep max
Snatch
3-7 Minutes - Athlete B complete a 1 rep max
Thruster
7-12 Minutes - Athlete C complete a 1 rep
max Clean

Flow

The athlete completing the work will load their own bar, athletes cannot load the bar before their time starts. They do not need to deload the bar once they have completed their work, until after the workout. 

Athletes can have as many attempts at the lifts as they want, within the allotted time frame.

Scoring

The score will be the max weight lifted for each lift added together.

Movement Standards

Snatch: The athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top the arms, hips and knees must be fully locked out with the bar directly above the middle of the athlete's body and the feet brought back in line. The athlete may complete either a power snatch or a squat snatch. 

Thruster: This is a standard barbell thruster, where the barbell moves from the bottom of a front squat to a full lock out above the athletes head. The thruster begins with the bar on the floor. The athlete may squat clean into the rep if they choose to. During the squat the athlete's hip crease must pass below the knees for the rep to count. The barbell must then come to a full lock out overhead with the arms, hips and knees fully extended. The athlete cannot re-bend their legs on the overhead press, a C&J style movement will not be counted.

Clean: The barbell begins on the ground. The athlete will then move the barbell from the ground to the front rack position with the elbows clearly in front of the bar with the hips and knees fully extended. The athlete may perform either a power clean or a squat clean. 
For all lifts the judge will award the rep when the movement is complete and the barbell is in control, the athletes must wait for the judge to indicate the rep is complete before the barbell is dropped.

Compete Teams

For Time (12 Minute Time Cap):

350m Pool Swim
Only one athlete per team in the pool at any time. 

Whilst one athlete is swimming, the other two athletes accumulate as many DB Thrusters as possible (1 DB between both athletes). Dumbbells cannot touch the ground at any point once the workout has begun. 

1 x 30/22.5KG Dumbbell

Throwdown Teams

For Time (12 Minute Time Cap):

300m Pool Swim
Only one athlete per team in the pool at any time. 

Whilst one athlete is swimming, the other two athletes accumulate as many DB Thrusters as possible (1 DB between both athletes). Dumbbells cannot touch the ground at any point once the workout has begun. 

1 x 22.5/15KG Dumbbell

Flow

One athlete to be in the pool from each team at a time. The two remaining athletes will accumulate as many DB thrusters as possible, there will be one single/set of DB(s) per team. Athletes must pass the dumbbell(s) between themselves to change over the athlete performing the thrusters. 

The dumbbells cannot touch the floor at any point during the workout, and must be placed down and not dropped at the end of the workout. This is to avoid any damage to the floor.  There will be heavy penalties should the dumbbells be dropped/put down during the workout. The first time they are put down there will be a 10 rep penalty, the second drop is a 20 rep penalty and so on. If the dumbbells are dropped at the end of the workout an instant last place will be awarded to the team.

Once the swim is completed, all 3 athletes can accumulate as many thrusters as possible in the remaining time.

Scoring

Two Scores:

Score A) Swim Time

Or Cap + Reps. 1 rep is half a length, so one length = 2 reps and there and back will equal 4 reps.

Score B) Number of reps completed

Movement Standards

Thrusters: This is a dumbbell thruster movement, in which the dumbbells move from the bottom of a front squat to full lockout overhead. Full squat clean into the thruster is allowed, the squat must reach the correct depth for the rep to count - the hip crease must pass below the knees. The dumbbells must then come to full lock out overhead with hips, knees and arms at full extension. The dumbbells cannot touch the ground at any point once the workout has begun. 

Compete Teams

For Time (12 Minute Time Cap):

350m Pool Swim
Only one athlete per team in the pool at any time. 

Whilst one athlete is swimming, the other two athletes accumulate as many DB Thrusters as possible (1 DB between both athletes). Dumbbells cannot touch the ground at any point once the workout has begun. 

1 x 30/22.5KG Dumbbell

Throwdown Teams

For Time (12 Minute Time Cap):

300m Pool Swim
Only one athlete per team in the pool at any time. 

Whilst one athlete is swimming, the other two athletes accumulate as many DB Thrusters as possible (1 DB between both athletes). Dumbbells cannot touch the ground at any point once the workout has begun. 

1 x 22.5/15KG Dumbbell

Flow

One athlete to be in the pool from each team at a time. The two remaining athletes will accumulate as many DB thrusters as possible, there will be one single/set of DB(s) per team. Athletes must pass the dumbbell(s) between themselves to change over the athlete performing the thrusters. 

The dumbbells cannot touch the floor at any point during the workout, and must be placed down and not dropped at the end of the workout. This is to avoid any damage to the floor.  There will be heavy penalties should the dumbbells be dropped/put down during the workout. The first time they are put down there will be a 10 rep penalty, the second drop is a 20 rep penalty and so on. If the dumbbells are dropped at the end of the workout an instant last place will be awarded to the team.

Once the swim is completed, all 3 athletes can accumulate as many thrusters as possible in the remaining time.

Scoring

Two Scores:

Score A) Swim Time

Or Cap + Reps. 1 rep is half a length, so one length = 2 reps and there and back will equal 4 reps.

Score B) Number of reps completed

Compete

For Time: 

(8 Minute Time Cap)

3 Rounds: 

15 STOH 70/50KG

75 Double Unders

50FT Handstand Walk

Each athlete must complete one full round.

Throwdown

For Time: 

(8 Minute Time Cap)

3 Rounds:

15 STOH 60/40 KG 

20 Burpees Over Barbell

50FT Bear Crawl

Each athlete must complete one full round.

Flow

Each athlete will complete one full round before tagging in the next athlete to complete their work. The athlete will work out through the movements and then sprint back in to tag in the partner. 

This workout is to be performed as a sprint.

Scoring

The score is the total time after all 3 rounds are complete. Or if the athletes hit the time cap the score will be CAP + reps completed. 

Bear Crawl: This will be scored as 1 rep for each 25FT completed.

HSW: This will be scored as 1 rep for each 5FT marker the athlete successfully completed a HSW over.

Movement Standards

Shoulder To Overhead: This movement will be a barbell STOH movement. The athletes can choose how to move the barbell from the front rack position to the overhead position with the arms, hips and knees fully locked out to complete the rep. 

Burpee Over Bar: The athlete will start by completing a burpee - the chest and thighs must make contact with the floor for the rep to count. Using a two-footed take off and landing the athlete will then jump over the bar, steps / single footed jumps/hops over the bar will not be allowed. The rep is completed when both feet have made contact with the floor on the opposite side of the barbell.

Bear Crawl: The athlete will have both their hands and feet on the floor during the bear crawl, to start the movement the hands will start behind the line. The distance will be 25 out and 25 back, there will be a marker to indicate the 25ft point. The hips must remain above head height. If the athlete stands up or pauses during the bear crawl they must restart again from when they stopped the movement. The rep is complete when both the hands and the feet have passed the 50FT marker. 

Double Unders: This is a standard double-under in which the rope passes under the feet twice per each jump. The rope must spin forwards for the rep to count. 

Handstand Walk: The distance will be 25 out and 25 back, there will be a marker to indicate the 25ft point. The handstand walk must begin with both hands behind the line and will finish once both hands have passed the 50FT marker. If the athlete kicks down they will go back to the closest 5FT marker - the athletes hands must have passed the 5FT marker before they can kick down for that section and for the rep to count. 

Compete + Throwdown

For Time: 10 Minute Time Cap

10 Worm C + J 

50M Worm Lunge

10 Worm C + J 

50M Worm Lunge

Into…

400M Team Run

Flow

Athletes will clean the worm up from the floor to begin their clean and jerks. Once the 10 C & J are complete the athletes will begin their 50m lunge with the worm, the last athlete must pass the 50m marker before beginning their final set of C & J. 

After the final 50M worm lunge, the athletes must wait for their judge to give them the DOWN signal before dropping the worm and starting their 400M run. The team’s time will end once the last athlete has passed the line.

Scoring

The score is the time the last athlete completes their run, or if the team hit the time cap it will be CAP + reps completed. The 50M worm lunge will count as two reps, there will be a marker to show the 25M point. The 400M team run will count as four reps - 1 rep for every 100m completed.

Movement Standards

Worm C+J: The worm Clean and Jerk starts with the worm on the ground and all 3 athletes standing on the right-hand side. The athletes will then lift the worm to their shoulders and then over their heads to the opposite shoulder, full lockout of the arms is not required. The rep will count once the worm has passed over the head and has been caught on the opposite shoulder. The athletes will then drop the worm to the floor to begin the next rep. Touch and go is allowed, athletes can bring the worm down and go straight back up into their next rep providing the worm has made contact with the ground. 

Worm Lunge: Athletes must alternate legs for each lunge, athletes can step through the lunge or bring the feet together at the top of the lunge. If the worm is dropped athletes will start their rep again from when the worm was dropped. 

Compete + Throwdown

For Time: 

(9 Minute Time Cap)

Athlete A: 

50M Sled Push 

400M Run 

Into..

Athlete B: 

400M Run 

50M Sled Push

Into..

Athlete C: 

400M Run 

50M Sled Push

Flow

Athletes can begin their round once the athlete before them has completed their share of the work and are back to the start line to tag in their team mate. 

Scoring

The time ends when the final athlete crosses the line, if the team hits time cap the score is CAP + reps completed. 

Movement Standards

Sled Push: Athletes must be facing the sled and pushing it forwards. The sled will be pushed across the field and back. The sled will not be loaded with any weight.