Victorian Partners Cup

Event 1

For time: (13min CAP)

4 Handstand Walks (7.5m) while partner holds a handstand

24 Synchro Toes to Bar

20 Thrusters

4 Handstand Walks (7.5m) while partner holds a handstand

16 Bar Muscle-ups

4 Handstand Walks (7.5m) while partner holds a handstand

20 Thrusters

24 Synchro Toes to Bar

4 Handstand Walks (7.5m) while partner holds a handstand

ADVANCED

♂︎ 60kg

♀︎ 40kg

Notes:

This event starts with both athletes behind the start line. On the call of go, one athlete will hold a handstand while the other begins the first handstand walk rep. The handstand walk reps can be alternated between athletes but cannot be broken up into partial reps. After completing the required amount of handstand walks, both athletes will move to the synchro toes to bar. After completing the 24 synchro toes to bar, one athlete may begin the thrusters. Athletes may share the thruster reps as they like. Continue in this fashion until the required amount of reps is completed or until the time CAP is reached. The team’s score will be the total time it takes to complete the event or the total number of reps completed before the 14-minute time CAP.

Movement Standards:

Handstand Walk

The handstand walk will be divided into 1.5m segments visibly marked on the floor. The lane will have five consecutive segments, allowing a 7.5m walk in one direction and a 7.5m walk back. Athletes must start with their hands (entire hand, including fingers) behind the line. If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the 1.5m increment to earn credit for that distance. Each 7.5m section will count as 1 rep.

Toes to Bar

At the start of each rep, the arms must be extended and the heels must be brought back behind the bar with the feet off the ground. Overhand, underhand, or mixed grip are all permitted. The rep is completed when both feet come in contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Thruster

The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. The rep is completed when the barbell is locked out overhead, with the hips, knees and arms extended, and the bar directly over the middle of the athlete’s body.

Bar Muscle-ups

Athletes must start each rep with their arms fully extended and their feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is completed when both athletes’ arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar at the same time. The athlete must pass through some portion of a dip before locking out over the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands and resting in the support position is not allowed.

Event 2

5 x 3-minute rounds for reps of:

30/22 Calorie Row- shared

15 Shuttle Runs- together (7.5m)

Max Synchro Alternating Hang Dumbbell Snatches in the remaining time

ADVANCED

♂︎ 22.5kg

♀︎ 15kg

Notes:

This event starts with one athlete seated on the rower with their hands behind their back. On the call of go, the athlete may begin rowing. The calories can be shared however the team likes. Once the team completes 30/ 22 calories they may start the shuttle runs. The shuttle runs must be completed together but the touch on the ground doesn’t need to be synchronised. Once the 15 shuttle runs are completed the athletes will complete as many synchro alternating hang dumbbell snatches as possible until the 3-minute round is over. There is no rest between rounds. Athletes will move back to the rower and move through each of the five rounds in the same fashion until the 15-minute mark. The team’s score will be the total number of reps completed, including the calories and shuttle runs.

Movement Standards:

Row

The athlete will begin the event seated on the rower with their hands behind their back and may not grab the handle until the call of go. The monitor must be set to zero at the beginning of each round.

Shuttle Runs

Each rep of the shuttle run = 7.5m. Each rep starts with both athletes' feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count. On the final shuttle run the athlete may run over the line without touching the ground to commence the Synchro alternating hang dumbbell snatches.

Synchro Alternating Hang Dumbbell Snatches

The synchro alternating hang dumbbell snatch starts with the dumbbell between the legs and finishes with the dumbbell directly overhead. The dumbbell must be lifted overhead in one motion. Athletes must alternate arms after each rep and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the rep. To finish the rep, the arms, hips, and knees must be extended with the dumbbell over the middle of the body at the same time.

Event 3

3 Attempts for max load of: (6min CAP)

1 Clean +

4 Front Squats

Attempt 1: 0:00-2:00

Attempt 2: 2:00-4:00

Attempt 3: 4:00-6:00

Then, rest 2 minutes and complete Event 4

Notes:

On the call of go, the first athlete may begin their first attempt, completing one clean and four front squats. The movements must be completed in one continuous sequence. All successful attempts must be completed within the 2 minute window to receive credit and both athletes need to lift in the same 2 minute window. If an attempt is unsuccessful, the athlete may NOT reattempt until the next 2 minute window. Athletes may go up and down in weight as they like. Collars must be placed on the outside of the plates for each attempt. The team’s score will be the heaviest weight successfully lifted. At the 6 minute mark athletes will have 2 minutes to load their barbells and be ready for event 4.

Movement Standards:

Clean portion: The plates must start on the ground. A power clean, squat clean and split clean are allowed. Hang cleans are not allowed. If the athlete’s knee touches the floor during the attempt, the attempt will not count. The rep is completed when the athlete’s hips and knees reach full extension and the bar is supported in the front rack position.

Front Squat portion: The barbell must be in the front rack position and the crease of the hip must pass below the top of the knee at the bottom. The rep is completed when the athlete’s hips and knees reach full extension and the bar is supported in the front rack position.

Event 4

12-9-6-3 reps for time of: (6min CAP)

Partner Deadlifts

Synchro Burpee Box Jump Overs

ADVANCED

♂︎ 200kg | 30”

♀︎ 140kg | 24”

Notes:

This event starts with both athletes behind the start line. On the call of go, the athletes may begin their partner deadlifts. After completing 12 partner deadlifts, they will move to the box and complete 12 synchro burpee box jump overs. Then, they will move back to the barbell. After completing 9 partner deadlifts, 9 synchro burpee box jump overs, 6 partner deadlifts, 6 synchro burpee box jump overs, 3 partner deadlifts and 3 synchro burpee box jump overs, time will be recorded when the feet of both athletes land on the opposite side of the box. The team’s score will be the total time it takes to complete the event or the total number of reps completed before the 6-minute time CAP.

Movement Standards:

Deadlift

The barbell starts on the ground. The athlete’s hands must be outside the knees. The rep is completed when both athlete’s hips and knees reach full extension and both athlete’s head and shoulders are behind the bar. The barbell is to be lowered- NO dumping allowed (hands must stay in contact with the bar).

Burpee Box Jump Overs

The burpee box jump-over starts with the athletes perpendicular to the box while touching their chest and thighs on the ground at the same time, and finishes with the athletes jumping over the box. A two foot takeoff is required (unless your division says otherwise), and only the athlete’s feet may touch the box. After landing on the box, the athletes may jump or step off to the other side. If the athletes land on the box or complete step-ups, both feet must touch the top of the box before stepping or jumping off. Alternatively, the athletes may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athletes must use a two foot landing. There is no requirement to stand tall while on top of the box. Each rep is completed when both feet are on the ground on the opposite side of the box. From there, the athletes may begin their next rep.