THE HAZING "Road to RX"

Every 2:30 X 4 

10 Toe to ring 

1 Round "DT" (95/65)

Max calories bike in remaining time

-:30 rest between rounds

* DT = 12 deadlift + 9 Hang Clean + 6 Shoulder to overhead 

Flow: 

3.2.1 Go Athletes will start on toe to ring. Once 10 reps have been completed they will move on to perform 1 Round of DT (see above). Once finished athletes will make their way to bike to accumulate as many calories on bike with time remaining. At 2:30 mark athletes will stop pedaling and have :30 to "rest"/ make it back to toe to ring before the next round starts. Score will be total calories burned on bike 

Movement standards 

Toe to Ring: 

Athletes must get toes THROUGH the rings for reps to count. Feet must come behind the head with legs extended between reps. 

DT: 

Deadlift- Athletes must reach full extensions at the top of the rep with arms, hips and knees locked out. NO bouncing weight on ground 

Hang Clean- Athletes must establish the hang after the last deadlift. Both elbows must be in front of the bar and knees and hips must be fully extended between reps. "Bouncing" will be permitted as long as full lockout is established at top

Shoulder to overhead: Athletes can strict press, push press, push jerk, or split jerk. Each rep will start with the athlete having the bar in front rack position and rep is finished when bar is FULLY locked out overhead 

Bike: 

PEDAL..HARD AND FAST

40/30 Cal ski buy in 

21-15-9

Thruster (95/65#)

Pull ups 

* 10 Min cap 

FLOW: 

On 3.2.1 Go you will ski 40-males/30-females cals

Once finished you will move onto 

21 thrusters. Once completed you will complete 21 pull ups. You will then perform 15 of each before finishing 9 of each 

Movement standard

 Thruster: Athlete must reach full depth (knees past hips) and full lock up (hips/knees/arms) with bar overhead. Athlete can not not "REDIP" under bar 

Pull up: Chin must clear bar and arms must to be fully extended at bottom of pull up 

Athlete will have 5 min to establish a 1 rep Clean 

* Can be squat/power/Split clean

* Barbell must be off the ground by the 4:59 mark for the lift to count 

Speed Trap Part A

0-6 min (6 min amrap)

250/200 Meter row 

10 Sandbag step up (50/35) (24/20")

- Two min transition before part B

Flow: 

On 3.2.1 Go 

Athletes will start rowing. Once reached designated distance they will move onto sandbag box step ups. With the sandbag on the back athletes will ALTERNATE legs until completing 10 total reps. They will return to the rower for another round and continue that format until 6 min is up. 

* Each 50 meter completed on the row is worth 1 rep

25-20-15-10-5 

Wall Balls (14/10#)(10/9 ft)

Db Snatch (35/20#)

* 5 shuttle runs after each set. Including last set 

Flow: 

3.2.1 

Athletes will have 10 min to finish the above rep scheme. If workout is not finished in cap then a total reps completed will be entered for score. See movement standards below 

Wall Balls: 

Males will throw 14# ball to a 10ft target

Females will throw 10# ball to a 9ft target

Db Snatch: 

Both heads of the Db must touch ground between reps. Athletes must alternate arms. Athletes must keep "non working" arms and hands off their body. No Dropping dbs from overhead 

Shuttle run: 

Athletes two feet PLUS one hand must touch BEHIND the line. Excluding the last rep. Each rep is 50 ft (25ft down and 25ft back). Each 50 ft section is 1 rep