Evo4s Community Throwdown

For Time (CAP8)

30/25 Cal Ski

20 Double Unders

10M Handstand Walk

321 GO! The first of the male or female of the pair will do 1 round Cals on the Ski Erg, double unders and finish with the 10M Handstand walk before they tag their partner to start their round. Once the partner finishes their round the challenge ends.

VARIATIONS

RX

Double unders unbroken

Handstand walk 5M unbroken

INT/MST

Double unders can be broken

Handstand walk can be broken

SCALE

Single unders unbroken

Wheelbarrow walk 5M unbroken

SCORE

Time or Reps Completed

321 GO! Both male/female pair have 8min to find their 1RM Front Squat

STANDARD

With the barbell in the front-rack position, the hip crease must clearly pass below the top of the knees in the bottom position. The repetition of the front squat must finish with the barbell racked across the shoulders, with the hips and legs fully extended when viewed from profile.

SCORE

1RM Combined weight of the male & Female

Male

Row 500M

15 BB Complex 55kg

Row 500M

9 BB Complex 75kg

Females

Row 400M

15 BB Complex 35kg

Row 400M

9 BB Complex 45kg

>Complex: Power clean, Hang power clean, Push jerk, Split jerk

Flow

On the sound of 3,2,1… go! The Male pair start their 500M Row, once they are done here they will start on the 15 Barbell complex, then back to the next 500M Row and 9 Barbell Complex before they tag in the women to go who will complete a 400M Row, 15 Barbell complex, 400M Row 9 Barbell Complex.

>All work is shared between the pairs

Scoring

For Time or Cap +

Movement standards

Barbell Complex 

Power Clean is from the ground caught in a partial front squat above parallel and locked out by standing with knees and hips at full extension 

Hang Power Clean starts above the knee caught in a partial front squat above parallel and locked out by standing with knees and hips at full extension 

Push Jerk is a controlled, shallow dip, an explosive double-extension of the hips and knees to drive the bar upwards, and then a quick drop under the bar into a partial squat to receive it with locked elbows before standing to full extension

Split Jerk is an initial dip and drive with the legs, a forceful push of the bar overhead, and a drop into a staggered, lunge-like foot position to receive and stabilize the bar overhead before bringing the feet back together and standing to full extension

Note

>Athletes can move straight into the push jerk at the catch from the hang clean if they wish.

Variations by division 

Intermediate/40s

Male Barbell 45/55

Female Barbell 25/35

Scaled

Male Barbell 35/45

Female Barbell 18/25

SOMETHING NEW

15 Worm Squat (4)

20 Cal Echo Bike (2)

15 Worm Squat (4)

20 Dead ball Toss 40 (2)

15 Worm Squat (4)

30 Sync Alt DB Snatch 22.5 (2)

15 Worm Squat (4)

20 Dead ball Toss 40 (2)

15 Worm Squats (4)

20 Cal Echo Bike (2)

15 Worm Squats (4)

Total Reps = 200

Notes

Time Cap: 15mins.

Teams must complete each exercise in order before moving onto the next.

Teams may switch in and out as they choose, there is no requirement to keep any pairings

Scoring. The time to complete the event, or CAP+ completed reps

Flow

On 3,2,1… go! Teams will move to the worm (3) and deadball (1) to start their sync squats, once they have completed 15, 2 will hold the worm and 2 will move to complete the cals on the echo bike. 

When cals are completed team members will return to the worm and deadball and complete the 15 sync squats. Once that is done, 2 again hold the worm and 2 work through the 20 deadball toss. Back to the worm we go for another 15 then 2 are off for 30 alternating dumbbell hang snatches while 2 hold the worm. THEN we make our way back up.

Movement Standards

Sync squats

All members must get below parallel and stand to full extension every rep for rep to count.

Dead ball toss

Dead ball must make contact with shoulder before it goes over the body

Alt Dumbbell Hang Snatch

Deadlift into the hang position to start, dip drive pop it up and lock it out over head not out in front, the sync is at the top and thats where the rep counts, changing hands must happen on the way down not the way up, I’ve seen it happen lol.

Variations

Intermediate/M40s 

Dead ball 30KG Dumbbell 20KG

Scaled

Dead ball 20KG Dumbbell 15KG

Something Old (CAP12)

10 Sync Burpee Box Jump Overs (3)

21 Sync Toe 2 Bar (3)

21 Sync Pull Up (2)

10 Sync Burpee Box Jump Overs (3)

21 Sync Toe 2 Bar (3)

15 Sync Chest 2 Bar (2)

10 Sync Burpee Box Jump Overs (3)

21 Sync Toe 2 Bar (3)

9 Sync Bar Muscle Up (2)

In the remaining Time:

Max Sync Burpee Box Jump Overs (3)

Flow

On the sound of 3,2,1… go! Any 3 competitors begin the 10 Sync Burpee Box Jump Overs. Once completed any 3 start work on the 21 Toe 2 Bars once we are done here, any 2 move on to the 21 Pull ups. We are then Back to the Burpee box Jump overs, then toe 2 bars then chest 2 bar pull Ups and so on until all tasks are completed. Once competed in the remaining time, 3 competitors will max out on Burpee box jump overs

Scoring

Part A: For Time 

Part B: Reps

Movement standards

Burpee Box Jump Overs

A sync burpee box jump over requires athletes to perform a burpee where their chest and thighs touch the ground, followed by a jump on to of a box and stepping down and both feet landing on the other side. For the synchronized movement to count, athletes must land with 2 feet on the box at the same time.

Sync Toe 2 Bar

Both athletes must touch the pull-up bar with their toes at the same time, with both feet making contact with the bar between their hands. The movement also requires both athletes to be in full extension at the bottom of the rep, with their feet behind the vertical plane of the bar. 

Sync Ring Row

In the ring row, the bottom of the rings will be hanging 1m from the floor. Directly under the rings will be a mark where your heels are to be planted. The athlete begins with their body slightly horizontal to the ground, a full grip on the rings, starting with the arms and legs fully extended. For the synchronization movement to count both athletes must pull their chest to the ring at the same time

Sync Ring Row L2

In the ring row, the bottom of the rings will be hanging 1m from the floor. Directly under the rings will be a mark where your heels are to be planted. 60CM forward will be another mark, this is the L2 mark, The athlete begins with their body slightly horizontal to the ground, a full grip on the rings, starting with the arms and legs fully extended. For the synchronization movement to count both athletes must pull their chest to the ring at the same time

Sync Pull Up

In synchronized pull-ups, two athletes perform pull-ups simultaneously, The standard involves both athletes having their arms fully extended at the bottom and their chins above the bar at the top of the movement. For the synchronization movement to count both athletes must have their chins above the bar at the top of the movement at the same time

Chest to Bar

In synchronized Chest to bar pull-ups, two athletes perform chest to bars simultaneously, The standard involves both athletes having their arms fully extended at the bottom and their chest touching the bar at the top of the movement. For the synchronization movement to count both athletes must have their chest touching the bar at the top of the movement at the same time

Bar Muscle Up

In synchronized Muscle-ups, two athletes perform Muscle ups simultaneously, The standard involves both athletes having elbows locked out at the top of the movement. For the synchronization movement to count both athletes must have their elbows locked out at the top of the movement at the same time, no glide kips or toes above the bar.

Variations by division

Intermediate/M40s

Something Old (CAP12)

10 Sync Burpee Box Jump Overs (3)

21 Sync Toe 2 Bar (3)

21 Sync Ring Row L2 (2)

10 Sync Burpee Box Jump Overs (3)

21 Sync Toe 2 Bar (3)

15 Sync Pull Up (2)

10 Sync Burpee Box Jump Overs (3)

21 Sync Toe 2 Bar (3)

9 Sync Chest to Bar (2)

In the remaining Time:

Max Sync Burpee Box Jump Overs (3)

Scaled

Something Old (CAP12)

10 Sync Burpee Box Step Overs (3)

21 Sync Abmat Sit Ups (3)

21 Sync Ring Rows L1 (2)

10 Sync Burpee Box Step Overs (3)

21 Sync Abmat Sit Ups (3)

15 Sync Ring Rows L2 (2)

10 Sync Burpee Box Step Overs (3)

21 Sync Abmat Sit Ups (3)

9 Sync Pull Ups (2)

In the remaining Time:

Max Sync Burpee Box Step Overs (3)

Something Old (CAP12)

10 Sync Burpee Box Jump Overs (3)

21 Sync Toe 2 Bar (3)

21 Sync Pull Up (2)

10 Sync Burpee Box Jump Overs (3)

21 Sync Toe 2 Bar (3)

15 Sync Chest 2 Bar (2)

10 Sync Burpee Box Jump Overs (3)

21 Sync Toe 2 Bar (3)

9 Sync Bar Muscle Up (2)

In the remaining Time:

Max Sync Burpee Box Jump Overs (3)

Flow

On the sound of 3,2,1… go! Any 3 competitors begin the 10 Sync Burpee Box Jump Overs. Once completed any 3 start work on the 21 Toe 2 Bars once we are done here, any 2 move on to the 21 Pull ups. We are then Back to the Burpee box Jump overs, then toe 2 bars then chest 2 bar pull Ups and so on until all tasks are completed. Once competed in the remaining time, 3 competitors will max out on Burpee box jump overs

Scoring

Part A: For Time 

Part B: Reps

Movement standards

Burpee Box Jump Overs

A sync burpee box jump over requires athletes to perform a burpee where their chest and thighs touch the ground, followed by a jump on to of a box and stepping down and both feet landing on the other side. For the synchronized movement to count, athletes must land with 2 feet on the box at the same time.

Sync Toe 2 Bar

Both athletes must touch the pull-up bar with their toes at the same time, with both feet making contact with the bar between their hands. The movement also requires both athletes to be in full extension at the bottom of the rep, with their feet behind the vertical plane of the bar. 

Sync Ring Row

In the ring row, the bottom of the rings will be hanging 1m from the floor. Directly under the rings will be a mark where your heels are to be planted. The athlete begins with their body slightly horizontal to the ground, a full grip on the rings, starting with the arms and legs fully extended. For the synchronization movement to count both athletes must pull their chest to the ring at the same time

Sync Ring Row L2

In the ring row, the bottom of the rings will be hanging 1m from the floor. Directly under the rings will be a mark where your heels are to be planted. 60CM forward will be another mark, this is the L2 mark, The athlete begins with their body slightly horizontal to the ground, a full grip on the rings, starting with the arms and legs fully extended. For the synchronization movement to count both athletes must pull their chest to the ring at the same time

Sync Pull Up

In synchronized pull-ups, two athletes perform pull-ups simultaneously, The standard involves both athletes having their arms fully extended at the bottom and their chins above the bar at the top of the movement. For the synchronization movement to count both athletes must have their chins above the bar at the top of the movement at the same time

Chest to Bar

In synchronized Chest to bar pull-ups, two athletes perform chest to bars simultaneously, The standard involves both athletes having their arms fully extended at the bottom and their chest touching the bar at the top of the movement. For the synchronization movement to count both athletes must have their chest touching the bar at the top of the movement at the same time

Bar Muscle Up

In synchronized Muscle-ups, two athletes perform Muscle ups simultaneously, The standard involves both athletes having elbows locked out at the top of the movement. For the synchronization movement to count both athletes must have their elbows locked out at the top of the movement at the same time, no glide kips or toes above the bar.

Variations by division

Intermediate/40s

Sync Level 2 Ring Row (2)

Pull Up (2)

Chest 2 Bar (2)

Scaled

Burpee Box Step Overs (3)

Abmat Sit Ups (3)

Sync Ring Row (2)

Sync Level 2 Ring Row (2)

Pull Up (2)