No Way Out!

At the call of "Go"

Each Athlete will have 1 minute each (Indian file) to complete max BACK SQUAT reps at 60/50kg (50/40kg scaled). Once completed, each Athlete will repeat another round each at an increased weight of 80/60kg (70/50kg scaled).

With one minute rest and time to reload the barbell, the same format will be followed for the next max rep lift, the DEADLIFT at 80/60kg (70/50kg scaled) for the first round, and 100/70kg (90/60kg scaled) for the second round.

Total reps accumulated will count towards the team's total score.

While athletes are not performing their max rep effort (including the 1 minute rest/reload period), they will be chasing max metres on the Echo Bike which will also go towards the teams' total score.

At the start of "go"

BUY IN:

Athlete A will complete 100 Single Skips whilst either Athlete B or C is in a handstand hold (Scaled, OH Plate Hold). Athlete's B and C can switch between handstand hold as required, however Skips only count whilst at least one Athlete is in an a handstand hold.

Once Athlete A has completed their Skips, Athletes B and C will follow suit. When all 3 Athletes have completed their 100 Single Skips each, this will then lead into...

10 ROUND WFT:

Each Athlete will start on each exercise simultaneously (Ski, Barbell Complex and Toes to Bar). When all Athletes have completed their exercise, they will then rotate onto the next, completing a total of 10 rotations for time.

You cannot overtake or start the next exercise until everyone has completed the previous round.

Flow: 

Athlete A - Ski, Complex, TTB, Ski

Athlete B - Complex, TTB, Ski, Complex

Athlete C - TTB, Ski, Complex, TTB

(scaled TTB - 20 Knees to Chest)

At the call of “go”

Athletes will begin their first of 3 E5MOM’s completing the following compulsory exercises:

30 Synchro Alt. DB Snatches (2:1)

20 Burpee Box Jump Overs

20 Pull ups

Once completed, with whatever time remains within that 5 minute timeframe, Athletes may begin to chip away at their “Bucket List” of exercises:

30 Dual DB Box Step ups

30 Synchro SA DB OH Lunges (2:1)

30 Dual DB Thrusters

30 Synchro Alt. SA DB Devils Press (2:1)

Max Pull ups/C2B/MU

At the 5 minute mark, Athletes will stop performing their “Bucket List” exercises and commence their second E5MOM round:

30 Synchro Alt. DB Snatches (2:1)

20 Burpee Box Jump Overs

20 Pull ups

Once those compulsory exercises are completed, Athletes may continue where they left off on their “Bucket List” of exercised, working through the list.

At the 10 minute mark, Athletes will stop and complete their third and final E5MOM.

The aim is to get as far down the “Bucket List” of exercises as possible, finishing on Max reps of either Pull ups, Chest to bar, or Muscle ups. Each scored as follows:

1 Pull up = 1 rep

1 Chest to Bar = 2 reps

1 Muscle Up = 3 reps

Synchro movements are performed at a 2:1 ratio meaning 2 Athletes working and 1 Athlete resting, switching as required.

Scaled Pull ups: May be assisted by team members however must be performed as single reps, resetting from the ground each time. Max rep efforts at the end of the bucket list may not however be assisted.