Home

COMPETE

VOLUNTEERS

PARTNERS

  • Español

high skill

INFO LIFTING TEST 3+1

DESCRIPTION & FLOW

This workout begins with the athletes on an empty platform. At the sound of the beep, the male athletes will announce their weight and start loading the barbell. 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 6 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 7:00 the female athlete will have exactly 3 minutes to establish a 1 RM clean and jerk in the same fashion. The non working athletes stand behind the chess piece and may not assist with loading/unloading the barbell.

INFO LIFTING TEST 3+1

DESCRIPTION & FLOW

This workout begins with the athletes on an empty platform. At the sound of the beep, the male athletes will announce their weight and start loading the barbell. 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 6 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 7:00 the female athlete will have exactly 3 minutes to establish a 1 RM clean and jerk in the same fashion. The non working athletes stand behind the chess piece and may not assist with loading/unloading the barbell.

 

INFO C WORM 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 30m worm walking lunge, drop the worm, turn around, pick up the worm and lunge 15m back towards the finish mat. Once the 30m worm lunge is completed, Pair 1 (MM) will move to the Ski Erg to perform 50 cals while Pair 2 (MF) waits at the worm. Pair 1 may switch on the ski erg as they wish. When they finish their designated calories, each Pair 1 athlete will perform a 30m HSW each. Advanced: Pair 1 (MM) will complete 100m of synchro shuttle sprints (7 times from line to line), running together finishing on the opposite side. Once both athletes have finished their HSW/synchro shuttle sprints, they will run to the worm to tag Pair 2 (MF). Once the HSW is completed by both athletes in Pair 1, Pair 2 will now ski and HSW/shuttle sprint in the same fashion. After both Pair 2 athletes have finished their HSW/shuttle sprints, they will return to the worm, the team will pick up the worm and perform a 30m worm walking lunge, drop the worm, turn around, pick up the worm and lunge 15m back towards the finish mat. Once the 30m 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 C WORM 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 30m worm walking lunge, drop the worm, turn around, pick up the worm and lunge 15m back towards the finish mat. Once the 30m worm lunge is completed, Pair 1 (MM) will move to the Ski Erg to perform 50 cals while Pair 2 (MF) waits at the worm. Pair 1 may switch on the ski erg as they wish. When they finish their designated calories, each Pair 1 athlete will perform a 30m HSW each. Advanced: Pair 1 (MM) will complete 100m of synchro shuttle sprints (7 times from line to line), running together finishing on the opposite side. Once both athletes have finished their HSW/synchro shuttle sprints, they will run to the worm to tag Pair 2 (MF). Once the HSW is completed by both athletes in Pair 1, Pair 2 will now ski and HSW/shuttle sprint in the same fashion. After both Pair 2 athletes have finished their HSW/shuttle sprints, they will return to the worm, the team will pick up the worm and perform a 30m worm walking lunge, drop the worm, turn around, pick up the worm and lunge 15m back towards the finish mat. Once the 30m 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 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. 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. Time will stop when all four athletes have crossed the finish line.

 

INFO EL CHOTIS

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, athletes will move to the rig where any two athletes will perform 40 synchro Ring MU (Advanced: 20 synchro BMU), swapping whenever they want. Once the ring/bar muscle ups are completed, athletes will move to any DB where they will perform 40 synchro DB snatches (advancing every 20). Once the synchro DB snatches are completed, athletes will return to the rig. Any two athletes will complete 80 synchro T2B, swapping whenever they want. Once the T2B are complete, athletes will advance to the (1) Assault Bike where they will perform 80 Cal Bike, swapping whenever they want. Once the assault bike has reached 80 calories, the athletes will advance to the ropes where each athlete will perform 80 Heavy Rope DUs and sprint to the finish mat, one by one. This will release the following athlete. Time will stop when the fourth athlete has reached the finish mat.

 

INFO EL CHOTIS

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, athletes will move to the rig where any two athletes will perform 40 synchro Ring MU (Advanced: 20 synchro BMU), swapping whenever they want. Once the ring/bar muscle ups are completed, athletes will move to any DB where they will perform 40 synchro DB snatches (advancing every 20). Once the synchro DB snatches are completed, athletes will return to the rig. Any two athletes will complete 80 synchro T2B, swapping whenever they want. Once the T2B are complete, athletes will advance to the (1) Assault Bike where they will perform 80 Cal Bike, swapping whenever they want. Once the assault bike has reached 80 calories, the athletes will advance to the ropes where each athlete will perform 80 Heavy Rope DUs and sprint to the finish mat, one by one. This will release the following athlete. Time will stop when the fourth athlete has reached the finish mat.

 

 

INFO ASSAULT PLEASURE

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 rower to row 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 row 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 (15 for Advanced teams). Athletes will then perform as many worm thrusters as possible in the remaining time in the window advancing the chess piece at the end of reps 20, 40, and 60. The chess piece may be advanced during the rest window as long as the required worm thrusters have been completed within the working window. Only one athlete needs to advance the chess piece and the remaining three athletes may continue holding the worm if desired. 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 PLEASURE

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 rower to row 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 row 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 (15 for Advanced teams). Athletes will then perform as many worm thrusters as possible in the remaining time in the window advancing the chess piece at the end of reps 20, 40, and 60. The chess piece may be advanced during the rest window as long as the required worm thrusters have been completed within the working window. Only one athlete needs to advance the chess piece and the remaining three athletes may continue holding the worm if desired. 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 OPTIMUS 1
DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, the MM pair will perform 4 synchro rope climbs. The resting pair will always stage at the start mat. Once the rope climbs are completed by the MM pair, they will tag the MF pair at the start mat who will advance to the Iberus to perform 8 Iberus flips towards the start mat (one athlete flipping at a time splitting it up between the MF pair however they want). Once the MF pair completes their 8 Iberus flips, all four athletes will advance to the rig to perform 20 three person HSPU / (two person HSPU for Advanced), athletes can switch however they want, followed by 20 (four person) synchro wall balls. Once the synchro wall balls are completed, the MF pair begins their 3 synchro rope climbs while the MM pair waits at the start mat. Once the rope climbs are completed by the MF pair, they will sprint to the finish line which will release the MM pair to begin their 8 Iberus flips towards the finish mat (one athlete at a time splitting it up between the MM pair however they want). Once the male pair’s 8 Iberus flips are completed, the MM pair will sprint to the finish line. Time will stop when the MM pair has reached the finish mat.

 
INFO OPTIMUS 1
DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, the MM pair will perform 4 synchro rope climbs. The resting pair will always stage at the start mat. Once the rope climbs are completed by the MM pair, they will tag the MF pair at the start mat who will advance to the Iberus to perform 8 Iberus flips towards the start mat (one athlete flipping at a time splitting it up between the MF pair however they want). Once the MF pair completes their 8 Iberus flips, all four athletes will advance to the rig to perform 20 three person HSPU / (two person HSPU for Advanced), athletes can switch however they want, followed by 20 (four person) synchro wall balls. Once the synchro wall balls are completed, the MF pair begins their 3 synchro rope climbs while the MM pair waits at the start mat. Once the rope climbs are completed by the MF pair, they will sprint to the finish line which will release the MM pair to begin their 8 Iberus flips towards the finish mat (one athlete at a time splitting it up between the MM pair however they want). Once the male pair’s 8 Iberus flips are completed, the MM pair will sprint to the finish line. Time will stop when the MM pair has reached the finish mat.