UNITY MARCH THROWDOWN - Teams Of 3

3 ROUNDS

2 MINUTES ON : 1 MINUTE OFF

P1 + P2 - COMPLETE 1 ROUND OF SYNCHRO DT :

12 DEADLIFTS

9 HANG  POWER CLEANS

6 STOH

P3 - COMPLETE 300/250M ROW +

REMAINING TIME - MAX ROPE CLIMBS / 3:1 ROPE PULLS

BARBELL WEIGHT -

SCALED 43/30kg

RX - 60/40kg

On 3,2,1 GO, within a 2 minute window, Partner 1 & Partner 2 will complete a synchro round of DT : 12 deadlifts, 9 hang power cleans, 6 STOH, Partner 3 at the same till will complete their meters on the row before moving on to rope climbs

Barbell work must be completed before Partner 3 can move on to their rope climbs, even if they have already finished their meters on the row

The team will then have a forced minute rest, before rotating the team for the next round, each partner must have their turn on the row and rope climbs

Overall score is total amount of rope climbs completed over the 3 rounds

Synchro work must be achieved on all of DT, if synchro is not achieved the rep will not be credit and athletes must reattempt.

SCORING 

This workout is for max rope climb OR rope pull reps.

Rope pulls - athlete must start from lying completely on the floor, keeping body straight whilst pulling themself back to stand, 3 reps must be completed for a single rep to count

RX - full rope climb must be achieved touching the metal upright at top of row

SCALED

12 MINUTE TC

2 ROUNDS

21 SYNCHRO LEG RAISES

15 DOWN UPS

15 SYNCHRO SA HANG C&J

15 DOWN UPS

9 SYNCHRO SA THRUSTERS

15 DOWN UPS

INTO REMAINING TIME:

MAX PULL UPS

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RX

12 MINUTE TC

2 ROUNDS

21 SYNCHRO TTB

15 DOWN UPS

15 SYNCHRO PULL UPS

15 DOWN UPS

9 SYNCHRO C2B

15 DOWN UPS

INTO REMAINING TIME:

MAX BMU’s

FLOW

On 3,2,1 GO, any 2 athletes will start on the rig for their TTB or leg raises, once 21 synchro reps are completed , all 3 athletes will do the synchro down ups

2 athletes will then move back to the rig for synchro pull ups (scaled teams will complete synchro SA hang C&J) once 15 synchro reps are completed, all athletes will do the synchro down ups

2 athletes will then move back to the rig for synchro C2B (scaled teams will complete synchro SA thrusters) once 9 synchro reps are completed, all athletes will do the synchro down ups

The team will then work through another round, gaining a split time on completion of the 2nd round

In remaining time, RX teams will accumulate max BMU’s, while scaled teams will accumulate max pull ups.

There are 2 scores for this workout: the teams time on finishing the 2 rounds, and max reps of last gymnastic skill

Teams will get a split time for completion of 2 rounds, and then max reps after that split time, if the team does not complete the 2 rounds their score will be CAP + how many reps were completed

SCALED

FOR TIME:

COMPLETE 250/200 CAL BIKE ERG

1 ATHLETE WORKING ON BIKE ERG

P1 + P2 - 4 ROUNDS YGIG

4 WALL WALKS

6 SHUTTLE RUNS

P2 + P3 - 1 ROUND

40 BURPEE BOX JUMP/STEP OVERS

P3 + P1 - 4 ROUNDS YGIG

4 DBL DB DEVIL PRESS

12 WALL BALLS

P1 + P2 - 1 ROUND

60 HANG POWER SNATCH

30/20kg

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RX

RX

FOR TIME:

COMPLETE 300/250 CAL BIKE ERG

1 ATHLETE WORKING ON BIKE ERG

P1 + P2 - 4 ROUNDS YGIG

3 WALL WALKS

6 SHUTTLE RUNS

P2 + P3 - 1 ROUND

40 BURPEE BOX JUMP OVERS

P3 + P1 - 4 ROUNDS YGIG

4 DBL DB DEVIL PRESS

12 WALL BALLS

P1 + P2 - 1 ROUND

60 HANG POWER SNATCH

43/30kg

FLOW

On 3,2,1 GO,  athlete 3 will move to the bike to start working their way through the overall calorie count,  athlete 1 + 2 will start the 4 rounds of you go I go rounds of walk walks and shuttle runs, the wall walk distance is the the same at a scaled distance for both scaled male and female, it will be full wall walk distance for RX

Once 4 rounds are completed, athlete 1 will the change to the bike erg and athlete 2 + 3 will work through 40 burpee box overs, split work as desired

Athlete 2 will then move to the bike while athlete 1 + 3 will complete 4 rounds of you go I go double DB devil press and wall balls

Athlete 3 will then move back to the bike, while athlete 1 + 2 will complete 1 round of 60 hang power snatch, split work as desired

Once the 60 hang power snatches are completed, all 3 athletes can share the work on the bike to complete the overall calorie count

Work can not start until the bike is in use

SCORING

This workout is for time, all work and bike calories must be completed for final score. If the team gets time capped, their score will be reps completed + remaining calories on bike erg

15 MINUTE TC

FOR MAX LOAD:

ATHLETE 1 - 4 MINUTE TC

1 CLEAN

1 FRONT SQUAT

1 STOH

ATHLETE 2 - 5 MINUTE TC

2 CLEANS

2 FRONT SQUATS

2 STOH

ATHLETE 3 - 6 MINUTE TC

3 CLEANS

3 FRONT SQUATS

3 STOH

FLOW

On 3,2,1 GO, Athlete 1 will have 4 minutes to establish a heavy complex of 1 Clean, 1 Front Squat and 1 Shoulder to Overhead, they can attempt the complex as many times as they want within this 4 minute window

At the 4 minute mark, Athlete 1 must stop lifting, and Athlete 2 will start their 5 minute window to establish a heavy complex of 2 Cleans, 2 Front Squats and 2 Shoulder to Overheads

At the 9 minute mark, Athlete 2 will stop lifting, and Athlete 3 will start their 6 minute window to establish a heavy complex of 3 Cleans, 3 Front Squats and 3 Shoulder to Overheads

The complex is unbroken, athletes may rest the barbell at the shoulder or the hip, but cannot rest at the floor, if this happens the athlete must restart their complex

If the barbell is off the ground and the athlete fails a STOH, they can reattempt, but if the barbell is dropped they must start again

Once each athletes window is over, they can not reattempt any more lifts

SCORING

Score is for overall weight from each athletes best lift