Fortius Summer Games 2023

EVENT 1

- For Time -
75-50-25
Double Unders
*L-Sit Hold
20-15-10
Synchronized LineFacing Burpee

[9 Minute Cap]

Advanced:L-Sit Tucked “Feet Off Floor”
Rx: L-Sit Tucked “Feet Off Floor”

WORKOUT DESCRIPTION

• Each Athlete Will Complete 75-50-25 Du’s , The order will go: 

Athlete 1:Hold
Athlete 2:75 Du’s
Athlete 3:Waiting

• Once 75 Du’s are complete

Athlete 2:Hold
Athlete 3:75 Du’s
Athlete 1:Waiting

• Once 75 Du’s are complete

Athlete 3:Hold
Athlete 1:75 Du’s
Athlete 2:Waiting

• Then Advanced To 20 All 3 Synchronized LineFacing Burpees

Continue This Order in The Round Of 50/15 & 25/10 Until Workout is Complete

Movement Standards

Double Unders: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

L-Sit Hold: Hands On parallettes with feet hovering over/above plates 6” (45 + 25 Plate) no other body part can touch the parallettes. If any part of the feet touches or rest on the plate during the L-Sit the Double under reps will not count. Bending the knees or elbows are allowed as long as your feet stay over the plate!

Synchronized LineFacing Burpee : Each rep starts with all athletes facing the line. In the bottom position, all 3 athletes must be perpendicular to the line. Athletes may step or jump in and out of the bottom position. All 3 athletes must touch their chest and thighs to the ground at the same time before standing to jump over the line. If some athletes reach the bottom position ahead of the others, they may wait on the ground for their teammates. A two-foot takeoff or Gallup Step is okay for this workout. If any athlete touches the line at anytime, the rep will not count. In this case, all athletes will need to complete the entire line-facing burpee over again. In the event of a no rep from any athlete, the entire team must complete another full repetition.

Workout 2 

{17 Mins on the Clock}

Athlete 1
30/20 Calorie Ski Erg
30 Double DB Push Press 
30 Power Cleans 

Athlete 2
30/20 Calorie Ski Erg
20 Double DB Push Press
20 Power Cleans 

Athlete 3
30/20 Calorie Ski Erg
10 Double DB Push Press
10 Power Cleans 

{11 Minute Cap}

1 Minute Transition between workout 2 & 3 {Weight Change}

**Workout 2 & 3 are performed together 

Workout 2 {Weights}

Advanced - 50/35 DB (x2)
Athlete 1: 95/65
Athlete 2: 115/75
Athlete 3: 135/95

Rx - 35/25 DB (x2)
Athlete 1: 75/55
Athlete 2: 95/65
Athlete 3: 115/75

Movement Standards

Ski Erg : Begin with your hands and feet shoulder-width apart and hands slightly above your head. Drive the handles downward by engaging your core abdominal muscles and bending your knees. Finish the drive with knees slightly bent, and arms extended down alongside your thighs. Extend your arms upward and straighten your body to return to the start position. Continue until 30/20 calories are complete before advancing.

Double DB Push Press : Stand with feet shoulder-width apart. Hold a dumbbell in each hand, resting the dumbbells on your shoulders. Your elbows should be pointed directly in front of your body. Bend knees and dip torso directly downward. , pushing up through heels and using the momentum to punch both arms upward. The rep is complete when arms are fully extended & the dumbbells are directly over your feet/head. Make sure to keep both feet fully and firmly planted on the floor.

Power Clean : The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Workout 3 

Workout 3 starts after the team finishes workout 2 (11 min cap with a 1 min transiton time)

5 Minute AMRAP

Synchronized Squat Snatch (155/105)
&
Synchronized Squat Clean (205/145)

*2 Athletes at A Time Synchronized, Resting Athlete Must Always Be Behind 2 Working Athletes

{5 Minute Cap}

**Workout 2 & 3 are performed together 

Workout 3 {Weights}

Advanced: Snatch 155/105, Clean 205/145
Rx: Snatch 135/85, Clean 185/125

Movement Standards

Synchronized
Squat Snatch: The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. The rep is complete when standing with arms and hips fully extended
&
Squat Clean : The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hips below the knees. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Note: In this case the rep is credited when both athletes are fully extended at the top, you do not have to be synchronized at the bottom but you must start your reps at the same time & then be locked out together at the same time before dropping the bar. Athletes will be Facing The Same direction, the front bar is (Snatch) & the bar behind is (Clean) for safety you cannot face each other during this movement. Those reps will not count toward your total.

EVENT 4

- 3 Rounds For Time -

200m Run {Each}
30 Synchronized Wallballs 
15/10 Synchronized Bar Muscle-Ups/20 Synchro T2B

[ 15 Minute Cap]

*2 Athletes Working At A Time

*One 8” Inch Riser Per Team To Rig

Advanced - Bar Muscle-Ups, 30/20 Wallballs
Rx - 20 Synchro T2B, 20/14 Wallballs

Movement Standards

Runner: Each Athlete will Run 200m, the runner will be reset every 200m, you cannot switch until all 200 is complete. The runner will be reset every round.

Wallballs: 10ft,9ft
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Both athletes must be at the bottom of their squat for the rep to count. Hands/wrist/forearm cannot touch legs at any moment during the Squat portion of the rep.

BarMuscle-Ups: You must pass through or begin with a hang below the bar, with your arms extended and feet off of the ground. You cannot glide kip, do pull-overs, or rolls to support. You can kip the bar muscle-ups. No part of your foot can go over the lowest part of the bar. You must move through at least a portion of a dip to reach the top of the rep.
The rep is counted once your arms are fully locked out and your shoulders are slightly over the bar. Only your hands can touch the bar, no other part of your arm can. At the top of your rep, your arms must be supporting your weight, no resting on the bar. Both Athletes must be at the top together at the same time for the rep to count. If one athletes drops down, both must reset. you may have one athlete perform a bar muscle up and wait for their partner at the top.

T2B: In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar.
The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight. Both athletes must Touch the bar at the same time

EVENT 4- Workout 5

- Relay For Time -

Athlete 1
20/15 Calorie Echo Bike
10 Deadlift 315/205

Athlete 2
20/15 Calorie Echo Bike
10 Deadlift 345/225

Athlete 3
20/15 Calorie Echo Bike
10 Deadlift 375/245

{5 Minute Cap}

*One bar / athlete switches weights out after completing reps for next athlete

Advanced: 315/225,345/245,375/245
RX: 255/165 - 285/185 - 315/205

Movement Standards

Echo Bike: Re set the monitor to zero at the beginning of each athlete. Hands and feet must remain on the bike until the monitor reads the designated calories.

Deadlift: The barbell starts on the ground. Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar. Receiving any assistance with the barbell is not permitted unless safety is an immediate concern. Athletes may NOT wear gymnastics grips during this workout.

**Note: Once athlete 1 finishes reps and crosses over the bar athlete 2 can begin. Athlete 1 can then add weight for the next athlete.