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ELITE TEAMS

INFO ASSAULT IT

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, one pair of athletes advances to the runner to run 400m and one pair to the Assault bike to bike 40 calories. The two athletes on each machine may switch as needed but runner athletes may not switch with the bike athletes. All four athletes must remain at their respective machines until both the run and bike are complete. Once the 400m and 40 calories have been completed, athletes will move forward to the worm and perform 20 synchro burpees over the worm. Athletes will then perform as many worm thrusters as possible in the remaining time in the window advancing at the end of reps 20, 40, 60, and 70. The worm may be advanced during the rest window as long as the required worm thrusters have been completed within the working window. The last 5 reps will be performed in the last section. Once each 5:00 window ends, teams will have a 60 second reset to return to the starting mat. Once 75 worm thrusters have been completed, athletes will drop the worm and sprint to the finish. Time will stop when all four athletes have reached the finish mat.

INFO ASSAULT IT

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, one pair of athletes advances to the runner to run 400m and one pair to the Assault bike to bike 40 calories. The two athletes on each machine may switch as needed but runner athletes may not switch with the bike athletes. All four athletes must remain at their respective machines until both the run and bike are complete. Once the 400m and 40 calories have been completed, athletes will move forward to the worm and perform 20 synchro burpees over the worm. Athletes will then perform as many worm thrusters as possible in the remaining time in the window advancing at the end of reps 20, 40, 60, and 70. The worm may be advanced during the rest window as long as the required worm thrusters have been completed within the working window. The last 5 reps will be performed in the last section. Once each 5:00 window ends, teams will have a 60 second reset to return to the starting mat. Once 75 worm thrusters have been completed, athletes will drop the worm and sprint to the finish. Time will stop when all four athletes have reached the finish mat.

INFO REDEMPTION

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, athletes advance to the rings to perform 12 (four person) synchro RMU. Once completed, each athlete will advance to any  barbell to perform 12 (four person) synchro snatches. Once completed, at least one athlete will advance the chess piece. This pattern will be continued for the round of 9 and then the round of 6. However, at the end of the set of 6 snatches, athletes will advance directly to the two rowers (no chess piece advancement) to complete 50 calories on each rower, switching however needed. Once both rowers have reached 50 calories, all four athletes must touch a rower and then may advance to the GHDs (one for the male pair and one for the female pair with a 6” riser). Once each pair has completed 50 GHD sit ups, all four athletes must touch a GHD and then may return to the rowers for a second round of 50 calories on each rower and 50 GHD sit ups by each pair. After the second round is completed, at least one athlete will advance the chess piece and then return to the rings to complete 9 synchro (four person) RMU and then 9 synchro (four person) snatches. This pattern will continue for the round of 6 and the round of 3. At the end of the set of 3 snatches, athletes will sprint to the finish mat. Time will stop when all four athletes have reached the finish mat. 

INFO REDEMPTION

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, athletes advance to the rings to perform 12 (four person) synchro RMU. Once completed, each athlete will advance to any  barbell to perform 12 (four person) synchro snatches. Once completed, at least one athlete will advance the chess piece. This pattern will be continued for the round of 9 and then the round of 6. However, at the end of the set of 6 snatches, athletes will advance directly to the two rowers (no chess piece advancement) to complete 50 calories on each rower, switching however needed. Once both rowers have reached 50 calories, all four athletes must touch a rower and then may advance to the GHDs (one for the male pair and one for the female pair with a 6” riser). Once each pair has completed 50 GHD sit ups, all four athletes must touch a GHD and then may return to the rowers for a second round of 50 calories on each rower and 50 GHD sit ups by each pair. After the second round is completed, at least one athlete will advance the chess piece and then return to the rings to complete 9 synchro (four person) RMU and then 9 synchro (four person) snatches. This pattern will continue for the round of 6 and the round of 3. At the end of the set of 3 snatches, athletes will sprint to the finish mat. Time will stop when all four athletes have reached the finish mat.

INFO LIFTING TEST 200

DESCRIPTION & FLOW

This workout begins with the athletes on an empty platform. At the sound of the beep, the male athletes will each complete 50 heavy DU on the platform one at a time. Once completed, the male athletes will place the barbell on the platform and announce their weight. Athletes will then establish a 1 RM clean and jerk and may attempt as many lifts as they want but the weight may only go up. Only the lifting athlete may be on the platform during the lift. At the 5 min mark the male athletes will have one minute to empty their barbell and clear the platform. They may not load the women’s barbell. At 6:00 the female athletes will have exactly the same 5 minutes to perform their 50 heavy DUs each and lift in the same fashion. The non working pair stands behind the chess piece and may not assist with loading/unloading the barbell.

INFO LIFTING TEST

DESCRIPTION & FLOW

This workout begins with the athletes on an empty platform. At the sound of the beep, the male athletes will each complete 50 heavy DU on the platform one at a time. Once completed, the male athletes will place the barbell on the platform and announce their weight. Athletes will then establish a 1 RM clean and jerk and may attempt as many lifts as they want but the weight may only go up. Only the lifting athlete may be on the platform during the lift. At the 5 min mark the male athletes will have one minute to empty their barbell and clear the platform. They may not load the women’s barbell. At 6:00 the female athletes will have exactly the same 5 minutes to perform their 50 heavy DUs each and lift in the same fashion. The non working pair stands behind the chess piece and may not assist with loading/unloading the barbell.

INFO EL PARQUE

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, the athletes will complete a 5K run exiting Caja Magica, following the designated course and entering back into RUSTER ARENA crossing the finish line. This event has a 60:00 time cap.

Teams will run with a rope while carrying 2 Go Ruck Sandbags (40lb/30lb) + 2 Plate Carriers (45lb/35lb). Teams can swap these pieces as many times as they want as long as they run together (holding the rope) and bring all the equipment back to the finish line. Time will stop when all four athletes have crossed the finish line.

INFO EL PARQUE

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, the athletes will complete a 5K run exiting Caja Magica, following the designated course and entering back into RUSTER ARENA crossing the finish line. This event has a 60:00 time cap.

Teams will run with a rope while carrying 2 Go Ruck Sandbags (40lb/30lb) + 2 Plate Carriers (45lb/35lb). Teams can swap these pieces as many times as they want as long as they run together (holding the rope) and bring all the equipment back to the finish line. Time will stop when all four athletes have crossed the finish line.

INFO HIGH JUMP

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, one male/female pair will advance to the rig to perform 40 synchro C2B while the other male/female pair waits behind the C2B section. Male and female athletes may switch however needed as long as there is always a working male and female. Once the C2B are complete, athletes will advance to the worm to complete 20 worm C&J. Once completed, one male athlete (M1) will advance to the (first/42") box to perform 10 BJO, while the remaining three athletes perform a word hold. BJO reps will only count while the worm is in the hold. Once M1 completes his set of 10 BJO, he will return to the worm and only then may all four athletes advance the worm. This pattern will be continued for the round of 30 synchro C2B, 15 worm C&J, where (M2) performs 10 BJO and then a four person worm advancement. Athletes will then continue to the round of 20 synchro C2B, 10 worm C&J, (F1) 10 BJO on the (second/32”) box and then a four person worm advancement. Finally, athletes will move to the round of 10 synchro C2B, 5 worm C&J, (F2) 10 BJO on the (32”) box, and one final four person worm advancement before dropping the worm and sprinting to the finish mat. Time will stop when all four athletes have reached the finish mat.

INFO HIGH JUMP

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, one male/female pair will advance to the rig to perform 40 synchro C2B while the other male/female pair waits behind the C2B section. Male and female athletes may switch however needed as long as there is always a working male and female. Once the C2B are complete, athletes will advance to the worm to complete 20 worm C&J. Once completed, one male athlete (M1) will advance to the (first/42") box to perform 10 BJO, while the remaining three athletes perform a word hold. BJO reps will only count while the worm is in the hold. Once M1 completes his set of 10 BJO, he will return to the worm and only then may all four athletes advance the worm. This pattern will be continued for the round of 30 synchro C2B, 15 worm C&J, where (M2) performs 10 BJO and then a four person worm advancement. Athletes will then continue to the round of 20 synchro C2B, 10 worm C&J, (F1) 10 BJO on the (second/32”) box and then a four person worm advancement. Finally, athletes will move to the round of 10 synchro C2B, 5 worm C&J, (F2) 10 BJO on the (32”) box, and one final four person worm advancement before dropping the worm and sprinting to the finish mat. Time will stop when all four athletes have reached the finish mat.

INFO E-WORN SANDWICH

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, athletes will run past the worm, pick it up and perform a 20m worm walking lunge. Athletes will then advance to their respective ski erg where the female pair will ski 40 calories and the male pair will ski 60 calories. Same gender athletes may switch as needed. The two non working athletes stay behind the ergs. Once both ergs reach the designated calories, athletes will advance to the rig to perform 15 synchro T2B facing each other. After the T2B are completed, the first athlete will advance to the designated HSW area to perform a 40m HS walk in 20m unbroken sections, while the remaining three resting athletes wait at the rig. Once the first athlete has completed the 40m HSW, the athlete will return to the rig and all four athletes will begin a second set of 15 synchro T2B. A second athlete will then complete the 40m HSW walk. This pattern continues for athletes 3 and 4. Once all four athletes have completed their 40m HSW, athletes will pick up the worm and lunge the worm back 20m towards the finish mat. Once the 20m worm walking lunge is completed, athletes will drop the worm and sprint to the finish mat. Time will stop when all four athletes have reached the finish mat.

INFO E-WORN SANDWICH

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, athletes will run past the worm, pick it up and perform a 20m worm walking lunge. Athletes will then advance to their respective ski erg where the female pair will ski 40 calories and the male pair will ski 60 calories. Same gender athletes may switch as needed. The two non working athletes stay behind the ergs. Once both ergs reach the designated calories, athletes will advance to the rig to perform 15 synchro T2B facing each other. After the T2B are completed, the first athlete will advance to the designated HSW area to perform a 40m HS walk in 20m unbroken sections, while the remaining three resting athletes wait at the rig. Once the first athlete has completed the 40m HSW, the athlete will return to the rig and all four athletes will begin a second set of 15 synchro T2B. A second athlete will then complete the 40m HSW walk. This pattern continues for athletes 3 and 4. Once all four athletes have completed their 40m HSW, athletes will pick up the worm and lunge the worm back 20m towards the finish mat. Once the 20m worm walking lunge is completed, athletes will drop the worm and sprint to the finish mat. Time will stop when all four athletes have reached the finish mat.

THE OPTIMUS 2

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, the male pair will perform 7 synchro rope climbs while the female pair advances to the Iberus to perform 8 Iberus flips towards the start mat (one athlete flipping at a time splitting it up between the female pair however they want). Each pair of athletes must stay at their implement until both are complete. Once the male pair’s synchro rope climbs and the female pair’s Iberus flips are complete, all four athletes will advance to the rig to perform 20 (four person) synchro HSPU followed by 20 (four person) synchro wall balls. Once the synchro wall balls are completed, the female pair begins their 5 synchro rope climbs while the male pair advances to the Iberus to load weight and then begin their 8 Iberus flips towards the finish mat (one athlete flipping at a time splitting it up between the male pair however they want). If the female pair completes their synchro rope climbs before the male Iberus flips are completed, the female pair will wait behind the chess piece. Once the male pair’s 8 Iberus flips are completed, this releases the female pair and male pair to sprint to the finish line. Time will stop when the four athletes have reached the finish mat.

INFO THE OPTIMUS 2

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, the male pair will perform 7 synchro rope climbs while the female pair advances to the Iberus to perform 8 Iberus flips towards the start mat (one athlete flipping at a time splitting it up between the female pair however they want). Each pair of athletes must stay at their implement until both are complete. Once the male pair’s synchro rope climbs and the female pair’s Iberus flips are complete, all four athletes will advance to the rig to perform 20 (four person) synchro HSPU followed by 20 (four person) synchro wall balls. Once the synchro wall balls are completed, the female pair begins their 5 synchro rope climbs while the male pair advances to the Iberus to load weight and then begin their 8 Iberus flips towards the finish mat (one athlete flipping at a time splitting it up between the male pair however they want). If the female pair completes their synchro rope climbs before the male Iberus flips are completed, the female pair will wait behind the chess piece. Once the male pair’s 8 Iberus flips are completed, this releases the female pair and male pair to sprint to the finish line. Time will stop when the four athletes have reached the finish mat.