NLP Pro

Every Minute on the Minute, until Failure: (15 Rounds MAX)

• 3 Deadlifts
• 3 Power Cleans
• 3 Shoulder-to-Overhead

RX - 115lbs/75lbs | 135lbs/95lbs | 155lbs/105lbs

SCALED - 75lbs/55lbs | 95lbs/75lbs | 115lbs/85lbs 

FOUNDATIONS - 45lbs/35lbs | 65lbs/45lbs | 75lbs/55lbs

Event Notes:

• Weights will increase every 5 rounds.
• This must be completed as an unbroken complex.
• If any part of the complex is missed or mixed up, the athlete can continue the complex as long as the barbell does not touch the ground and is completed in the correct order.
• Athletes can only change their own WEIGHTS.
• Both athletes working at the same time.
• The third Shoulder-to-Overhead must be completed on or before :59.
• If one athlete fails, the other athlete can continue.
• One Point will be given per athlete per minute completed.
• If multiple teams/athletes complete the 15 rounds, a tiebreak event will take place direct after the heat
• At the end of the event, if there are multiple teams with the same tiebreak score, there will be another tiebreak event that will take place.
• Tiebreak event will be revealed prior to the event.

WORKOUT FLOW

This workout begins with both athletes standing behind the pull up bar. At the call of 3,2,1, GO!… both athletes will move to their barbell. Both athletes will have 1:00 to complete an unbroken complex of 3 Deadlifts + 3 Power Cleans + 3 Soulder-to-Overhead. Once the complex is complete, athletes will rest until the next 1:00 interval starts. 

Both athletes will be working at the same time. If one athlete cannot complete the  complex, the other athlete can continue. If one athlete or the team complete the 15 minutes, them along with any other team will compete in a tiebreak challenge to decide placing. 

One point will be awarded per athlete per completed complex per minute. For example...

- Minute 1 - Athlete 1 and Athlete 2 complete complex, they will be awarded 2 points.

- Minute 2 - Athlete 1 completes the complex, Athlete 2 fails the complex, they will be awarded 1 point. At this point, only Athlete 2 will continue to the next minute.

Score will be the total combined points earned.

MOVEMENT STANDARDS 

DEADLIFTS 

The barbell starts on the ground. 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. For the third Deadlift, the athlete must show a fully locked out position before moving the bar to the floor for the first Power Clean. Athletes may NOT wear gymnastics grips during this complex.

POWER CLEANS

The barbell will be in the athletes hands. This will be touch and go reps. Muscle cleans, power clean and split cleans are permitted. Hang cleans are not allowed. The rep is credited when the athlete's hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands at the same time. If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. On the third rep of the Power Cleans, the athlete must reach a full locked out position before moving into the Shoulder-to-Overheads.

SHOULDER-TO-OVERHEAD

The shoulder-to-overhead begins after completing the third Power Clean. A Press, Push Press, Push Jerk, or Split Jerk are all permitted as long as the required finish position is achieved. The rep is credited when the barbell is locked out overhead with the arms, hips, and legs fully extended and the bar is over or slightly behind the center of the athlete’s body, with feet in line. If the athlete fails the jerk and brings the barbell back to the rack position, the athlete may reattempt the jerk. When attempting the second and third rep, athletes may string or absorb into the next rep as long as the first rep is brought to the locked out position in full control.

For Time:

• 30 Synchro Dumbbell Snatches
• 20/15 Calorie Echo Bike - Athlete 1
• 15 Synchro Lateral Dumbbell Burpee Jump-Backs
• 20/15 Calorie Row - Athlete 2
• 50 Double Unders/75 Single Unders (one partner at a time, switch when partner finishes all reps)
• 20/15 Calorie Row - Athlete 1
• 15 Synchro Lateral Dumbbell Burpee Jump-Backs
• 20/15 Calorie Echo Bike - Athlete 2
• 30 Synchro Dumbbell Snatches

TIME CAP: 13:00

RX - (50/35)

SCALED - (35/25)

FOUNDATIONS - (25/20)

Event Notes:

• Both dumbbells must stay in in front of the marked tape line in front of the pull up bar.
• While skipping, athletes must skip in front of the marked tape line second from the pull up bar. One athlete on the floor at a time during the skipping. When skipping is complete, both of the athletes ropes must come back to the area behind the pull up bar. A tag to switch athletes during the skipping is required.
• The synchro part of the snatches will in the overhead position.
• The synchro part of the burpees will be when both chests of the athletes are on the ground at the same time. 
• During the dumbbell burpees, both athletes MUST be on the same side of their respective dumbbell.
• Athletes must stay on the seat of the machine until the monitor says the correct calorie amount.

WORKOUT FLOW

Teams start behind the pull up bars with one hand on the wall. At the call of 3,2,1, GO!… Both athletes will move to their dumbbell and complete 30 synchronized alternating dumbbell snatches. Once complete, Athlete 1 will perform 20/15 calories on the Echo Bike while Athlete 2 waits behind the pull up bar in their lane. Once complete, both athletes will move back to their dumbbell and perform 15 synchronized dumbbell burpee jump backs. Once complete, Athlete 2 will move to the rower and complete 20/15 calories while Athlete 1 waits behind the pull up bar in their lane. Once complete, one athlete will move to their skipping area and perform 50 Double Unders or 75 Single Unders. When the first athlete is complete their skips they must take their rope with them and tag the second athlete waiting behind the pull up bar. The second athlete will move to the skipping area and perform their required skips. Once the second athlete completes their skips, they will bring their rope back behind the pull up bar. Once both athletes have their ropes behind the pull up bar, Athlete 1 will now move to the rower and complete 20/15 calories while Athlete 2 wait behind the pull up bar in their lane. Once complete, both athletes will move back to their dumbbell and perform 15 synchronized dumbbell burpee jump backs. Once complete, Athlete 2 will move to the bike and complete 20/15 calories while Athlete 1 waits behind the pull up bar in their lane. Once complete both athletes will now complete 30 synchronized atlernating dumbbell snatches.

Time will be called when both athletes touch the wall behind the pull up bar. If a team does not complete the reps under the given time cap, the score will be the total amount of reps completed within the time cap.

MOVEMENT STANDARDS

SYNCHRONIZED ALTERNATING SINGLE DUMBBELL SNATCHES

The synchronized portion of the movement is counted at the top of the rep, meaning both athletes MUST have their hips, knees, and arms fully extended and the dumbbell is directly over, or slightly behind, the middle of their body in order for the rep to count. Athletes must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. Touch-and-go is permitted. Both heads of the dumbbell must come in contact with the ground. Bouncing the dumbbell is not allowed. Athletes may choose to do a split snatch. However, both feet must return in line under the athlete's body while the dumbbell is locked out overhead for the repetition to count. On the next rep, athletes MUST change which arm performs the next Dumbbell Snatch for the reps to be completed as alternating. Athletes may not receive any assistance in resetting the dumbbell. Athletes may NOT drop the dumbbell at any point of the lift unless safety is a concern. If the athlete deliberately drops the Dumbbell, a 10 rep penalty will be given on the final score. 

ECHO BIKE

The monitor on the bike must be set to zero calories at the beginning of each bike. The athletes may adjust the seat but are not to touch the monitor at any time and must remain on the seat until the required calories are completed. The monitor will be reset by the judge between rounds.

SYNCHRONIZED DUMBBELL BURPEE JUMP-BACKS

The Dumbbell Burpee starts with both athletes on the same side of their specific dumbbell. Both athletes are facing towards the crowd. Each athletes’ chest and thighs must touch the ground at the same time for the movement to be considered sychronized. When jumping over the dumbbell, for RX, both athletes MUST clearly jump over the dumbbell. Both feet must be off the ground as the athletes’ pass over the Worm. Stepping over is NOT permitted. The athletes' do NOT need to use a two-foot takeoff. SCALED DIVISIONS may step over the dumbbell. Touching the dumbbell on the jump or step-over is a “no rep.” On the jump back over the dumbbell, the same rules apply. The rep is credited when both feet of each athlete have returned to the same side where the burpee was performed. There is no requirement to land with both feet at the same time.

ROW

The monitor on the rower must be set to zero calories at the beginning of each row. The judge will be in charge of starting and resetting the screen. The athlete must stay seated on the rower until the monitor reads the required amount of calories. The handle of the rower must be placed back into the rack before moving to the next movement.

DOUBLE UNDERS
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. 

SINGLE UNDERS 
The rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

AMRAP 3:00 x 4 Rounds (Alternate Partners Each Round):

•15/10 Toes-to-Bar (20 Straight-Leg Raises)
•10 Box Jump Overs/Step-Overs
•In remaining time: MAX Squat Cleans
—:30 second transition—

Score: Combined total Squat Cleans

RX - (135/95)

SCALED - (95/65)

FOUNDATIONS - (65/45)

Event Notes:

• Athletes will start at the front of the lane.
• Rebounding of the box jumps is permitted. Step downs can be performed as well.
• Each Squat Clean must be fully locked out before coming off of the shoulder. Popping the bar off of the shoulders will be considered a no rep. You MUST show control of the rep at the top before performing another rep.
• Athletes can help change out weights during the transition time.

WORKOUT FLOW

Teams will be standing at the front of the lane in front of the crowd. At the call of 3,2,1, GO!… Athlete 1 will move to the pull up bar and perform 15/10 Toes-to-Bar for RX or 20 Straight Leg Raises for Scaled. Once complete, Athlete 1 will move to the box and perform 10 Box Jump Overs for RX or 10 Box Step Overs/Jump Overs for Scaled. Once complete, Athlete 1 will move to the barbell and complete as many squat cleans as possible at their specific weight for their specific division. This will all be done within a 3:00 interval. 

When the 3:00 interval is done, there will be a :30 transition and then Athlete 2 will follow the same format. This will continue for 4 alternating rounds, 2 rounds per athlete.

Score will be the total combined Squat Cleans completed.

MOVEMENT STANDARDS

TOES-TO-BAR

Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar.

HANGING LEG RAISES

Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the toes of both feet pass the hip crease at the same time.

BOX JUMP-OVERS 

The athlete starts with both feet on the ground on one side of the box. Do NOT angle the box and jump or step up on the corner. A lateral jump-over the box (starting with the feet parallel to the box) IS permitted. For RX, a two-foot takeoff is always required, and only the athlete’s feet may touch the box. There is no requirement to stand tall while on top of the box. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it. A two-foot landing is required. Rebounding into the next jump is permitted. Scaled athletes may step up and over the box but both feet MUST come in contact on the top of the box at the same time before getting over onto the other side. The rep is credited when both feet have touched the ground on the opposite side of the box. From there, they may begin their next rep.

SQUAT CLEANS

Power Cleans will NOT be permitted. Only Squat Cleans or Split Cleans will be permitted. If the athlete’s knee touches the floor during the attempt of a Split Clean, the rep will not count. Hang cleans are not allowed. At the bottom of the squat, the crease of the athlete’s hip must be clearly below the top of the knees. The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position. The elbows must be in front of the bar when viewed from profile. Touch and go reps are premitted. Resting in the rack position is acceptable. A power clean into a squat is OK, so long as the hips continue to move down. Any rise of the hips before hitting depth will be a no rep.