Evolution 3s 2.0

THE LADDER

Part 1: For Time

40/30 Cal Bike Erg

40/30 Cal Ski Erg

40/30 Cal Row Erg

Part 2: For Weight In remaining Time

Max 1RM Power Clean

Notes:

Time Cap: 15 MIN

Part 1: Team members will start on a machine each and rotate until they have used each machine once. time is taken when all are are done

Part 2: The team will have the remaining time to build to a 1RM Power Clean, with the following conditions

Team members will lift in a Congo rotation
If a Team member fails a lift, his/her last successful lift will be his/her contribution to the end score, the other members will continue
You can only go up in 5kg increments (2x 2.5)
You cannot go backwards in weight
Scoring.

Part 1: Time (also used as a tie breaker for part 2)

Part 2: Combined weight of each members 1RM

THE LADDER

Part 2: For Weight In remaining Time

Max 1RM Power Clean

Notes:

Part 2: The team will have the remaining time to build to a 1RM Power Clean, with the following conditions

Team members will lift in a Congo rotation
If a Team member fails a lift, his/her last successful lift will be his/her contribution to the end score, the other members will continue
You can only go up in 5kg increments (2x 2.5)
You cannot go backwards in weight
Scoring.

Part 2: Combined weight of each members 1RM

THE ROPE

E3MIN ×5

15/12 Svnchro Cal Ski

10 Synchro Toe 2 Bar

8 Synchro Kettlebell Swings 32/24

In the remaining time:

Max Rope Climbs (3m)

Notes:

Time: 15MIN

We will see 2 team members working and 1 resting, the 2 working will work through the movements synchronised then max out on the rope climbs.

Team members may only switch in and out every 3 minutes at the beginning of a new round

Scoring: For Reps

Rope climbs accumulated over the 5 rounds

RX - as prescribed

INT

15/12 Synchro Cal Ski

10 Synchro Toe 2 Bar

8 Synchro Kettlebell Swings 32/24

In the remaining time:

Max Rope Climbs (3m)

SCALED

15/12 Synchro Cal Ski

10 Synchro Toe 2 Target

8 Synchro Kettlebell Swings 16/12

In the remaining time:

Max Synchro Ring Row

THE SLED

12/10 Cal Echo Bike

20m Sled Push 40/30

6 Dead Ball over Shoulder 40/30

Notes:

Time: 15MIN AMRAP

We will see 1 team member working 2 resting, Team Members will complete 1 full round before the next team member starts. Short sharp blasts to accumulate as many rounds in the 15 minutes as you can.

Scoring: For Rounds & Reps

Accumulate as many Rounds and Reps in 15min as you can

RX - as prescribed

INT

12/10 Cal Echo Bike

20m Sled Push 30/20

6 Dead ball over Shoulder 30/20

SCALED

12/10 Cal Echo Bike

20m Sled Push 20/10

6 Dead ball over Shoulder 20/12

For Time (Synchro)

50 Worm Squats (Start)

200m Run

SI 20 Worm Clean & Jerks

300m Run

30 Worm Thrusters

S3

400m Run

40 Burpee Over Worm

50 Worm Shoulder to Shoulder (Finish)

Notes:

Time Cap: 15MIN

Segments (S1, 52, S3) maybe re ordered at the teams discretion

The 200, 300, 400m run are completed as a team, the team cannot start the worm until all members are back

Scoring. Each run is awarded one repetition per 100m completed. However, repetitions for run are only awarded once completed. If for example, a team where part-way through a run when the time cap expires, they will not be awarded any repetitions for that particular run