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high skill

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 80 of their division’s respective synchro pull ups, swapping whenever they want. Once the pull 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 or high knees, swapping whenever they want. Once the T2B/high knees are complete, athletes will advance to the (1) rower where they will perform a 60 cal row, swapping whenever they want. Once the rower has reached 60 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 80 of their division’s respective synchro pull ups, swapping whenever they want. Once the pull 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 or high knees, swapping whenever they want. Once the T2B/high knees are complete, athletes will advance to the (1) rower where they will perform a 60 cal row, swapping whenever they want. Once the rower has reached 60 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 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 athletes 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 athletes 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 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 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 (15m from line to line towards the start mat, drop the worm, turn around, pick up the worm and lunge 15m back from line to line towards the finish mat). Once the 30m worm lunge is completed, Pair 1 (MM) will move to the Ski Erg to perform their prescribed number of calories while Pair 2 (MF) waits at the worm. Pair 1 may switch on the ski erg as they wish. When they have completed their designated calories, Pair 1 (MM) will complete 100m of shuttle sprints (7 times from line to line), running together finishing on the opposite side (by the worm). Once Pair 1 (MM) has finished their shuttle sprints, they will tag Pair 2 (MF) who will perform their prescribed number of calories on the ski erg and a 100m shuttle sprint in the same fashion. After Pair 2 (MF) has finished the shuttle sprints, they will return to the worm, the team will pick up the worm and perform a 30m worm walking lunge (15m from line to line towards the start mat, drop the worm, turn around, pick up the worm and lunge 15m back from line to line 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 (15m from line to line towards the start mat, drop the worm, turn around, pick up the worm and lunge 15m back from line to line towards the finish mat). Once the 30m worm lunge is completed, Pair 1 (MM) will move to the Ski Erg to perform their prescribed number of calories while Pair 2 (MF) waits at the worm. Pair 1 may switch on the ski erg as they wish. When they have completed their designated calories, Pair 1 (MM) will complete 100m of shuttle sprints (7 times from line to line), running together finishing on the opposite side (by the worm). Once Pair 1 (MM) has finished their shuttle sprints, they will tag Pair 2 (MF) who will perform their prescribed number of calories on the ski erg and a 100m shuttle sprint in the same fashion. After Pair 2 (MF) has finished the shuttle sprints, they will return to the worm, the team will pick up the worm and perform a 30m worm walking lunge (15m from line to line towards the start mat, drop the worm, turn around, pick up the worm and lunge 15m back from line to line 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 USERA

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, Pair 1 (MF) will advance to the rig to perform 30 synchro wall ball shots. Once the wall ball shots are completed, the Pair 1 male athlete will pick up the sandbag and perform a sandbag hold while the Pair 1 female athlete advances to the bike to perform 12 calories followed by 10 box jump overs. Once the box jump overs are completed, she will advance the chess piece and switch with the male athlete. The female athlete will now perform a sandbag hold while the male athlete performs 15 calories on the bike. The male athlete will then flip the box to the proper height and complete 10 box jump overs. Once the male athlete has completed the box jump overs, he will advance the chess piece and both athletes will sprint to the finish mat, which will release Pair 2 (MM). Pair 2 (MM) will perform the same workout except both athletes will complete 15 calories on the bike advancing the chess piece after the third athlete.  Once the last male athlete has completed the box jump overs, both athletes will sprint to the finish mat. Time will stop when all four athletes have reached the finish mat.

 

INFO USERA

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, Pair 1 (MF) will advance to the rig to perform 30 synchro wall ball shots. Once the wall ball shots are completed, the Pair 1 male athlete will pick up the sandbag and perform a sandbag hold while the Pair 1 female athlete advances to the bike to perform 12 calories followed by 10 box jump overs. Once the box jump overs are completed, she will advance the chess piece and switch with the male athlete. The female athlete will now perform a sandbag hold while the male athlete performs 15 calories on the bike. The male athlete will then flip the box to the proper height and complete 10 box jump overs. Once the male athlete has completed the box jump overs, he will advance the chess piece and both athletes will sprint to the finish mat, which will release Pair 2 (MM). Pair 2 (MM) will perform the same workout except both athletes will complete 15 calories on the bike advancing the chess piece after the third athlete.  Once the last male athlete has completed the box jump overs, both athletes will sprint to the finish mat. Time will stop when all four athletes have reached the finish mat.

 

 

INFO 270 FIGHT

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, all four athletes will advance to the DBs to perform 30 synchro burpee over DBs. Once the synchro burpee over DBs are complete, athletes will perform 30 synchro deadlifts with the DBs. Once the DB deadlifts are completed, athletes will advance the DBs prior to beginning rounds 2 and 3. After the third set of 30 synchro DB deadlifts are completed, athletes will drop the DBs and sprint to the finish mat. Time will stop when all four athletes have reached the finish mat.

 

 

INFO 270 FIGHT

DESCRIPTION & FLOW

This workout begins with the athletes on the start mat. At the sound of the beep, all four athletes will advance to the DBs to perform 30 synchro burpee over DBs. Once the synchro burpee over DBs are complete, athletes will perform 30 synchro deadlifts with the DBs. Once the DB deadlifts are completed, athletes will advance the DBs prior to beginning rounds 2 and 3. After the third set of 30 synchro DB deadlifts are completed, athletes will drop the DBs and sprint to the finish mat. Time will stop when all four athletes have reached the finish mat.