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Workouts – Teams

Round 1 Presented by TYR

At 3,2,1, Go!

 Round 1

For Time
2K Team Run

 

At minute 13:00

Round 2 Presented by TYR

AMRAP 6

17 Syncro DB Snatches 4- athletes (2x30/2x22.5)

17 Syncro T2B (2-athletes)

 

Round 1 Time Cap: 11 Minutes

Round 2 AMRAP: 6 Minutes

Venue: Ruster Arena

 

RX Team: DB (2x30/2x22.5)

Master RX Team: DB (2x30/2x22.5)

Intermediate Team: DB (2x22.5/2x15)

Scaled Team: DB (2x15/2x12.5)

Master Scaled Team: DB (2x15/2x112.5)

Round 1 Presented by TYR

At 3,2,1, Go!

Round 1

For Time
2K Team Run

 

At minute 13:00

Description & Flow

This workout begins with all athletes holding the rope at the start mat. At the sound of the beep, the athletes will complete a 2K run exiting Caja Magica, following the designated course and entering back into RUSTER ARENA crossing the finish line. This event has an 11:00 time cap.

Score for “ROUND 1” is the total time to complete the run.

Teams who complete “ROUND 1” within the time cap will rest until the 13:00 minute mark at which time “ROUND 2” will begin. Teams who do not complete the run in the designated time, will not be able to move forward with “ROUND 2”.

Movement standars

RUN: Follow the designated running course. All four team members must hold the rope at all times.

Round 2 Presented by TYR

AMRAP 6

17 Syncro DB Snatches 4- athletes (2x30/2x22.5)

17 Syncro T2B (2-athletes)

 

Round 1 Time Cap: 11 Minutes

Round 2 AMRAP: 6 Minutes

Venue: Ruster Arena

 

RX Team: DB (2x30/2x22.5)

Master RX Team: DB (2x30/2x22.5)

Intermediate Team: DB (2x22.5/2x15)

Scaled Team: DB (2x15/2x12.5)

Master Scaled Team: DB (2x15/2x12.5)

Description & Flow

Teams who complete “ROUND 1” within the time cap will rest until the 13:00 min. mark at which time “ROUND 2X2” will begin.

This workout begins with the athletes on the start mat. At the sound of the beep, all four athletes advance to the Dumbbells, each one grabs one and performs 17 synchronized DB snatches.

Once the dumbbell snatches are complete, any pair of athletes will jump up onto the rig and perform 17 synchronized Toes to Bar. Working athletes(for Elite, Rx, Masters Rx) may not alternate during the synchronized toes to bar. For Intermediate and Scaled divisions, athletes may swap however they choose but non working athletes must wait behind the Dollamer mat.

Once the synchro T2B are complete, the working pair will advance the chess piece and return to the dumbbells where the non working pair is waiting to begin the second round of synchro DB snatches and so forth until the time expires.

Score is the total number of reps completed when the time expires.

Movement standars

SYNCHRO DB SNATCHES: The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, at least one head of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one fluid motion. Touch-and-go is permitted as long as the synchro is clear for all four athletes at the top. Alternating is not required, snatch may be performed with the arm of choice. Bouncing the dumbbell is not allowed. The non-lifting hand and arm may not assist by intentionally making contact with the body for support during the repetition. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete's body when viewed from profile. The synchro portion of the movement is at the top. The rep is counted once all four athletes have reached full lockout. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete's body while the dumbbell is locked out overhead for the repetition to count.

SYNCHRO TOES TO BAR: In the toes-to-bar, each athlete must go from a dead hang to having the toes touch the bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must break through behind the bar before initiating the next rep. Any part of the shoe may touch the bar for the rep to count. The synchro portion of the movement is at the top with both pairs of feet(two athletes)touching the bar in between the hands at the same time.

Iron Crew Presented by Born Primitive

At 3,2,1, Go!

 

For Time

24m Worm Lunge

24 Synchro Burpees o/Worm

24m Worm Lunge

2k Row (500m each)

24m Worm Lunge

24 Syncro Burpees o/Worm

24m Worm Lunge

 

Time Cap: 22 Minutes

Venue: Foodspring

RX TEAM/MASTER RX TEAM:

Same as Elite

INTERMEDIATE TEAM

24m Worm Lunge

24 Synchro Burpees o/Worm

12m Worm Lunge

2k Row (500m each)

12m Worm Lunge

24 Syncro Burpees o/Worm

24m Worm Lunge

SCALED TEAM/MASTER SCALED TEAM

12m Worm Lunge

24 Synchro Burpees o/Worm

12m Worm Lunge

2k Row (500m each)

12m Worm Lunge

24 Syncro Burpees o/Worm

12m Worm Lunge

Description & Flow

NOTE: Flow is different for the Intermediate and Scaled divisions.

This workout begins with the athletes on the start mat. At the sound of the beep, the athletes will go to the worm and lift it to the athletes’ shoulders and lunge 12 meters towards the finish mat. The athletes will then lunge 12 meters back towards the start mat.

Once both feet of the last athlete have crossed over the line and all four athletes are standing tall, the athletes may drop the worm and perform 24 synchronized burpees over the worm.

Once the burpees are complete, the athletes will then perform another 12m worm lunge towards the finish line and worm lunge another 12m towards the start mat.

Once both feet of the last athlete have crossed over the line and all four athletes are standing tall, the athletes may drop the worm and head towards the start mat where rowers are placed.

Each athlete will then row 500 meters and then head to the worm one by one.

Once the last athlete has completed the 500m row, the team will pick up the worm and perform another 12m worm lunge towards the finish mat and a 12m worm lunge towards the start mat.

Once both feet of the last athlete have crossed over the line and all four athletes are standing tall, the athletes may drop the worm and perform 24 synchronized burpees over the worm.

Once the burpees are complete, the athletes will then perform another 12m worm lunge towards the finish line and another 12m work lunge towards the start mat.

 Once both feet of the last athlete have crossed over the line and all four athletes are standing tall, the athletes may drop the worm and sprint to the finish.

Score is the total time to complete the workout.

Movement standars

WORM LUNGE: Forward motion will only be allowed while the worm is being supported on the shoulders of the four teammates. On each lunge, the trailing knee of all athletes must make contact with the ground at the same time. At the top of each step, the athletes must stand together with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated, or the weight is dropped, or the hand touches the legs before fully standing up, a No Rep will be called. Shuffling will be considered a No Rep. For every norep the worm will need to be dropped. Once the athletes move past the marker and are standing tall, they can drop the worm to change direction.

SYNCHRO BURPEES OVER WORM: The athletes can jump or step back to lie on the ground. The chest and thighs must touch the ground AT THE SAME TIME for all four athletes. This is the only synchro aspect that will be judged. From this position, the athletes can step up or jump to their feet. The athletes must all, then, jump over the worm with a two-foot takeoff. If any athlete makes contact with the worm with their feet or hands while jumping over this will be a no-rep and all athletes will need to repeat that movement from the spot they just jumped from, the full rep must be completed. A No-Rep on one side needs to be repeated on the same side, or it will result in an additional no-rep.

ROW: Athletes MAY NOT touch the monitor at any point. Athletes must remain on the rower until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required work. The athlete may adjust the damper setting and foot positions at any time during the row.

THE TEAMS, THE RING AND THE RAMP presented  by Picsil

At 3,2,1, Go!

 

For Time

Pair 1 MF

10 Syncro RMU
40 Syncro WBS 12/9
A1 Down & Back HSW Ramp
A2 Down & Back HSW Ramp

then.......

Pair 2 MF

12 Syncro RMU
50 Syncro WBS 12/9
A3 Down & Back HSW Ramp
A4 Down & Back HSW Ramp
then....

All Team 14 Syncro RMU (MF)
60 Syncro WBS 12/9 (MF)
HSW Ramp (All one way)

 

Time Cap: 19

Venue: RUSTER Arena

RX TEAM

NA (Only Elite)

MASTER RX TEAM

NA (Only Elite)

INTERMEDIATE TEAM

NA (Only Elite)

SCALED TEAM

NA (Only Elite)

MASTER SCALED TEAM

NA (Only Elite)

Description & Flow

This workout begins with the athletes on the start mat. At the sound of the beep, the first male/female pair will complete 10 synchronized ring muscle ups.

Once the ring muscle ups are complete, the same male/female pair will complete 40 synchronized wall ball shots.

Once the wall balls are complete, the same male/female pair will progress towards the HSW start line. One athlete must perform an unbroken handstand walk increment towards the finish mat until both hands make it past the yellow line, turn around, and perform another unbroken increment returning towards the start mat until both hands walk past the yellow line before the second working athlete begins their unbroken HSW increment towards the finish mat until both hands walk past the yellow line, turns around, and performs another unbroken increment returning towards the start mat until both hands walk past the yellow line. Once an athlete begins the HSW increment towards the finish mat, that same athlete must complete the course before another athlete attempts the course. Once the second working athlete has completed the HSW increment the working pair may sprint back towards the start mat and tag the non working pair.

This will release the second male/female pair to begin the second round. The second male/female pair will head to the rig to perform 12 synchronized ring muscle ups and 50 synchronized wall ball shots. The second male/female pair will then repeat the handstand walk course in the same fashion.

Once the second working athlete has completed the HSW increment the working pair may sprint back towards the start mat and tag the non working pair. This will release the team to progress into the third round.

Any male and female pair will then perform 14 synchronized ring muscle ups and 60 synchronized wall ball shots swapping out as they please. Once the team completes the 60 wall ball shots, each of the four athletes will complete a final unbroken handstand walk increment towards the finish mat until both hands walk past the yellow line and sprint to the finish mat one by one. Once each athletes’ hands walk past the yellow line the next is released to begin the handstand walk.

Score is the total time to complete the workout.

Movement standars

SYNCHRONIZED RING MUSCLE UP: In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. At the top, elbows must be fully locked out while supporting yourself above the rings. Control must be shown at the top, pushing away from the rings in any direction before establishing lock out will result in a no-rep. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. If the heels rise above the bottom of the rings during the kip, it is a no rep. Rings will be set at a fixed height, athletes may not adjust the height of the rings. The synchro portion of the movement is at the top of the ring muscle ups. Both athletes’ elbows must be fully locked out while supporting themselves above the rings. Control must be shown at the top.

SYNCHRONIZED WALL BALL: In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. The synchro portion is at the bottom of the wall ball. Athletes must be synchronized, with both athletes in the bottom of the squat at the same time.

HANDSTAND WALK: The athlete must start with the hands (entire hand, including palm and fingers) behind the mark denoting the start of the segment being attempted. When kicking up, stepping across the line or landing with the hands on or over the line constitutes a no rep. Athletes must walk forward. Backward or sideways HS walk is not permitted. If the athlete comes down at any time, the athlete must restart from the last increment completed. Both hands, including palms and fingers, must touch the ground in front of the line.

Cibeles Complex by HWPO

At 3,2,1, Go!

 

Find 1RM of Complex

Clean + 3 Front Squats + Jerk

 

Females from 0:00 to 6:00 to find 1RM of complex

2 min transition

Male Athletes from 8:00 to 14:00 to find 1RM of complex

 

Score: Sum of each athlete’s heaviest successful lift

 

Time Cap: 14 Min

Venue: Train Like Fight Arena

RX TEAM, MASTER RX TEAM, INTERMEDIATE TEAM, SCALED TEAM, MASTER SCALED TEAM

Female athlete lifts first, 3 Male athletes after, each team decides when to change from female to male, no transition time.

Description & Flow

Note: For Rx, Intermediate and Scaled divisions, the Female athlete lifts first using the 15kg barbell. The Male athletes may not assist the Female athlete during her lifting window. The Female lifting window is closed once the athletes strip the 15kg bar and place the 20kg bar on the platform. There is no transition time. The Female athlete may not assist the Male athletes during their lifting window.

This workout begins with a stripped barbell on the platform and the athletes on the start mat. At the sound of the beep, the female pair or Female athlete will have 6 minutes to load and find the heaviest load of the complex consisting of a clean, 3 front squats, and a jerk. Athletes must declare the weight before starting the complex.

Only one athlete may be on the platform at the time of a complex attempt. A complex attempt may be completed as long as the barbell is lifted off the ground prior to the 6 minutes expiring.

Once the clock marks 6:00 there will be a two minute transition for the bar to be stripped.

Once the 2 minute transition is over, the male athletes will have 6 minutes to load and find their max load of the complex.

Score is the total load of all four athletes.

Movement standars

CLEAN: Each rep begins with the barbell on the ground. Both plates must touch the ground. Touch-and-go reps are permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. A power clean, squat clean, or split clean will be permitted, but a deadlift followed by a hang clean is not allowed. The rep is credited when the athlete’s hips and knees are fully extended, the bar is resting on the shoulders, the elbows are in front of the bar when viewed from profile, and the feet are in line with each other. The athlete must reach the finish position BEFORE lowering the barbell from the shoulders. Athletes may NOT have assistance resetting or moving their equipment.

FRONT SQUAT: The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position. At the bottom the hip crease must be below the top of the knee.

JERK: The jerk begins with the barbell on the shoulders and finishes with the weight fully locked out overhead with the hips, knees, and arms fully extended and barbell over or slightly behind the middle of the body. A split jerk may be used as long as the feet return in line under the hips. ADDITIONAL

COMPLEX STANDARDS: Failed attempts are okay on the clean and the front squats as long as the bar does not get dropped to the floor. However, If there is a No Rep or failed attempt on the jerk, it may not be reattempted.

Mad Relay by True Form

At 3,2,1, Go!

 

For Time
24 Rope Climbs

1600m True Form
24 Worm Clean and Jerk

 

Time Cap: 11 min

Venue: Foodspring Arena

RX TEAM, MASTER RX TEAM: SAME AS ELITE INTERMEDIATE TEAM

20 Rope Climbs

1400m True Form
16 Worm Clean and Jerk

SCALED TEAM, MASTER SCALED TEAM

16 Rope Climbs

1200m True Form
12 Worm Clean and Jerk

Description & Flow

This workout will be relay style for the rope climbs and run.

The workout begins with all four athletes on the start mat. At the sound of the beep, the first athlete will begin working on the 24 rope climbs performing as many as he/she chooses with a minimum work requirement of one rope climb per athlete. Once the athlete completes the desired amount of rope clients and progresses to the TrueForm to run the distance he/she chooses, this releases the second athlete to begin working on the rope climbs.

Once the first athlete comes off the TrueForm and progresses to the worm, this releases the second athlete to progress to the TrueForm and the third to begin working on rope climbs.

Once the second athlete progresses to the worm, this releases the third athlete to begin running and the fourth athlete to complete any of the remaining 24 rope climbs.

Once the third athlete progresses to the worm, and all 24 rope climbs are completed, the fourth athlete may progress to the runner to complete any of the remaining meters.

Once the team has completed their required run on the runner, the final athlete may progress to the worm. The team will then perform 24 worm clean and jerks advancing every 6 reps.

Once the team has completed the 24 worm clean and jerks, the athletes may drop the worm and sprint to the finish mat.

Score is the total time to complete the workout.

Movement standars

ROPE CLIMB: In the rope climb, the athlete ascends the rope to touch the cross beam at the top. Jumping up to begin each ascent is permitted. Control coming down is required. The athlete may use their legs.

RUN: The athlete may not touch the monitor. The athlete may push off the front handrails for initial momentum only. Grabbing the handrails during the run for balance only is allowed. The athlete must remain on the runner until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the runner until they are past the required work.

WORM CLEAN AND JERK: Each rep begins with the worm on the floor. All teammates must lift the worm to the shoulder in one smooth motion. The worm must be resting on the shoulder of all four athletes at the same time before the jerk portion begins. Each rep of the jerk begins with the worm on the shoulders and finishes with the worm resting on the opposite shoulder. The worm must be moved by all teammates to the opposite shoulder at the same time and must be in contact with the shoulder simultaneously for the rep to count. The worm then must go to the floor and be touching the floor simultaneously before starting the next rep.

 

Sweet HWPO presented by Ayuntamiento de Madrid

For Time

90 Strict HSPU / 2x Sandbag Hold (150/100 lbs)

 then…

30 Sandbag over Yoke / Handstand Hold (150 lbs)

then…

30 Sandbag over Yoke / Handstand Hold (100 lbs)

then…

15 Syncro OHS (A1/A2 - 95 kg / 60 kg)

 then...

15 Syncro OHS (A3/A4 - 95 kg / 60 kg)

then... 300 Heavy Double Unders (75 each)

 14:00 timecap

Rx (MMMF) Masters Rx (MMMF)

OHS 85 kg / 55 kg

Intermediate (MMMF), Scaled (MMMF), Masters Scaled (MMMF)

NA

Description & Flow

This workout begins with all four athletes on the start mat. At the sound of the beep, the team will begin work with one athlete performing 90 strict HSPU, while two athletes are each performing a sandbag hold between the start mat and the Dollamur mat. One athlete will pick up a 150 lb sandbag and the other a 100 lb sandbag. The non-working athlete will wait at the start mat. They may alternate working stations however they choose, however strict HSPU may only be accumulated while both sandbags are being held in the bear hold position. HSPU needs to stop if any of the sandbags are dropped.

Once the 90 strict HSPU are complete, a pair of athletes will advance to the yoke with the 150 lbs sandbag to work on 30 sandbag over the yoke, while a third athlete is in a handstand hold. The athletes will stage on each side of the yolk facing each other, sandbag will be tossed OVER the yoke back and forth alternating athletes. Sandbag over yokes may only be accumulated while a third athlete is in a handstand hold. The non-working athlete will stand in between the start mat and the Dollamur mat.Once the sandbag over the yoke pair is set, they may not swap with the other two athletes, however, the other two athletes may swap the handstand hold as they see fit.

Once the 30 sandbag over yokes with the 150 lb sandbag are completed by the first pair, the pairs will swap and the second pair will move to the yoke with the 100 lbs sandbag and begin working on the 30 sandbag over yoke, while a third athlete is in a handstand hold. Sandbag over yokes may only be accumulated while a third athlete is in a handstand hold. The non-working athlete and the handstand hold athlete may swap as needed.

 Once the 30 sandbag over yokes with the 100 lb sandbag are completed, a male/female pair will progress to the barbells and perform 15 synchronized overhead squats facing each other.

Once the 15 OHS are completed by the first male/female pair, the working pair will advance the bar to the next section which will then release the second male/female pair (Elite) and male/male pair (RX & masters RX) to perform their set of 15 synchronized overhead squats.

Once the second set of 15 synchronized overhead squats are complete, athletes will perform 75 heavy double unders one by one while the remaining athletes stand behind the solid line.

Once the first athlete completes 75 heavy double unders, the athlete will sprint to the finish mat. Second, third, and fourth athletes will follow in the same manner. Only one working athlete is allowed in the jump rope station at a time.

Score is the total time to complete the workout.

Movement Standars

STRICT HSPU: The movement begins at the top of a handstand with the arms fully locked out, only the heels on the wall, and the hands placed clearly within the marked area. The entire hand must remain within the taped area. At the bottom of each rep, the head must make contact with the ground. At the top of each rep, the arms return to fully locked out with only the heels on the wall. Any kip or momentum from the hips will result in a no-rep.Strict HSPU may only be accumulated while both sandbags are being held in the bear hold position.

SANDBAG HOLD: The sandbag must be held in a bear hold position (held by both arms below the shoulders and above the hips). Sandbag hold transitions must take place from the ground.

SANDBAG OVER YOKE: The sandbag starts on the ground, where it will be picked up by the athlete. The athlete may get the sandbag to the other side of the yoke any way they choose as long as the sandbag travels over the yoke. The rep is complete when the sandbag is on ground on the opposite side of the yoke. These are alternating so a successful toss must be made by each athlete before progressing to the next athlete. Sandbag over yokes may only be accumulated while a third athlete is in a handstand hold.

HANDSTAND HOLD: In the handstand hold, the arms must be fully locked out, only the heels on the wall, and the hands placed clearly within the marked area. The palm of the hand must remain within the taped area.

SYNCHRONIZED OVERHEAD SQUAT: Each rep begins with the pair of athletes standing tall and facing each other with the barbell overhead in a fully locked out position. At the bottom, the hip crease must clearly pass below the top of the knee. The rep is counted when the barbell returns to a fully locked out position overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The synchro portion is at the bottom with both athletes in the bottom of the squat at the same time.

DOUBLE UNDERS: This is the standard double-under in which 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.

Welcome Vera by Picsil

For Time

A1-A2-A3-A4

 100 metros Shuttle Sprint

15 D-Ball Clean

100 metrosShuttle Sprint

10 D-Ball Clean

 D-Ball: 40-40-50-50 kg

12:00 cap

Rx (MMMF), Masters Rx (MMMF)

NA

Intermediate (MMMF) 

40-40-50-50 kg

Scaled (MMMF), Masters Scaled (MMMF)

30-30-40-40 kg

Description & Flow

Note: Athletes 1 & 2 will use the lighter D-Ball and Athletes 3 and 4 will use the heavier D-Ball.

This workout begins with the athletes on the start mat. At the sound of the beep, the first athlete (A1) will perform a 100 meter shuttle sprint by performing 4 rounds of running 12.5 meters towards the finish line, turning around and running 12.5 meters back towards the start mat.

Once the 100 meter shuttle sprint is complete, the same athlete will progress to the lighter D-Ball and perform 15 D-Ball cleans.

Once the D-Ball cleans are complete, the athlete will advance the D-Ball and then begin their second round of 100 meter shuttle sprint.

Once the last 12.5 meters sprint is complete, the athlete will return to the lighter D-Ball and perform 10 D-Ball cleans.

Once the 10 D-Ball cleans are complete, the athlete will advance the D-Ball and sprint to the finish mat.

 This releases the second athlete (A2) to perform their 100 meter shuttle sprint. Once the last 12.5 meters sprint is complete, the second athlete will progress to the same D-Ball and perform 15 D-Ball cleans.

Once the D-Ball cleans are complete, the athlete will advance the D-Ball and then begin their second round of 100 meter shuttle sprint.

Once the last 12.5 meters sprint is complete, the athlete will return to the same D-Ball and perform 10 D-Ball cleans.

Once the 10 D-Ball cleans are complete, the athlete will advance the D-Ball past the solid line and sprint to the finish.

This releases the third athlete (A3) to perform their 100 meter shuttle sprint. Once the last 12.5 meters sprint is complete, the third athlete will progress to the heavier D-Ball and perform 15 D-Ball cleans.

Once the D-Ball cleans are complete, the athlete will advance the D-Ball and then begin their second round of 100 meter shuttle sprint.

Once the last 12.5 meters sprint is complete, the athlete will return to the same D-Ball and perform 10 D-Ball cleans.

Once the 10 D-Ball cleans are complete, the athlete will advance the D-Ball and sprint to the finish mat.

This releases the fourth athlete (A4) to perform their 100 meter shuttle sprint. Once the last 12.5 meters sprint is complete, the fourth athlete will progress to the same D-Ball and perform 15 D-Ball cleans.

 Once the D-Ball cleans are complete, the athlete will advance the D-Ball and then begin their second round of 100 meter shuttle sprint.

 Once the last 12.5 meters sprint is complete, the athlete will return to the same D-Ball and perform 10 D-Ball cleans.

Once the 10 D-Ball cleans are complete, the athlete will drop the D-Ball and sprint to the finish.

 Score is the total time to complete the workout.

Movement standars

SHUTTLE RUN: Each rep starts with the athlete’s feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count. On the final shuttle run, the athlete must simply pass the line. Each 100m shuttle sprint will consist of 8 reps. D-BALL

CLEAN: The D-Ball starts on the ground. Athletes may move the D-Ball from the ground to their shoulder in any manner. The athlete must be fully standing with the item ON their shoulder, showing full extension at both the knees and hips before dropping the D-Ball. Dropping behind the shoulder is not allowed, athletes should always be facing the finish line.

Dirty Saiga Presented by Train Like Fight

For Time

120 Synchro Chest to Bar

16m Tank push (A1)
10 Worm Thruster
16m Tank push (A2)
10 Worm Thruster
16m Tank push (A3)
10 Worm Thruster
16m Tank push (A4)
10 Worm Thruster

8:00 timecap

Rx (MMMF), Masters Rx (MMMF)

Igual a Elite

Intermediate (MMMF)

90 Synchro C2B
8 Worm Thrusters

Scaled (MMMF), Masters Scaled (MMMF)

60 Synchro Pull Ups
6 Worm Thrusters

Description & Flow

This workout begins with the athletes on the start mat. At the sound of the beep, two athletes will perform 120 synchronized chest to bars swapping between all four athletes as they please.

Once the chest to bars are complete, all four athletes must pick up the worm from the floor. Then athlete 1 goes and will push the tank towards the yellow line, turn around, and then push it back towards the starting line while the worm is being held on the shoulders by the remaining three athletes. Once the tank has fully crossed the designated line athlete will join the team and will then perform 10 worm thrusters.

After the first set of 10 thrusters are complete, the second athlete will push the tank towards the yellow line, turn around, and then push it back towards the designated line while the worm is being held on the shoulders of the remaining three athletes. Once the tank has fully crossed the line the team will then perform the second round of 10 worm thrusters.

After the second round of 10 thrusters are complete, the third athlete will push the tank towards the finish mat, turn around, and then push it back towards the start mat while the worm is being held on the shoulders of the remaining three athletes. Once the tank has fully crossed the designated line the team will then perform the third round of 10 worm thrusters.

After the third round of 10 worm thrusters are complete, the fourth athlete will push the tank towards the finish mat, turn around, and then push it back towards the start mat while the worm is being held on the shoulders of the remaining three athletes. Once the tank has fully crossed the designated line the team will then perform the final round of 10 worm thrusters.

Once the final round of 10 worm thrusters are complete, the team may drop the worm and sprint to the finish mat.

Score is the total time to complete the workout.

Movement standars

SYNCHRONIZED CHEST TO BAR: Each rep begins at the bottom of the pull-up, both athlete’s arms must be fully extended. Any style of pull-up or grip is permitted as long as the other requirements are met. The synchro portion of this movement is at the top, where all athletes’ chests must clearly come into contact with the bar at the same time. If one athlete does not touch the chest to the bar, or if the athletes’ chests don’t touch at the same time, it is a no rep.

SYNCHRONIZED PULL UP: Each Rep starts with the arms of both athletes fully extended on a dead hang with the feet off the ground. The Synchor portion of the movement is at the top,where the chin of both athletes must break the horizontal plane of the bar at the same time. Any style of pull-up is permitted, as long as all the requirements are met.

TANK PUSH: The tank will start on the start side of the designated line. The athlete will push the tank fully across the designated line however they please then turn around and push it back over the original designated line. The athlete may not touch the lever. The worm must be held on the shoulders of three athletes facing the finish mat for the tank to make forward progress. If the worm is dropped, all four athletes must pick up the worm before the tank athlete completes the push.

WORM THRUSTER: Each rep begins with the worm on the same shoulder for all athletes. The synchro portion of this movement is at the bottom of the squat. The hip crease must clearly pass below the top of the knees in the bottom position for all athletes before rising. At the top, each athlete's hips and knees must be fully extended as the worm is lifted over the athletes' heads. The rep is credited when the worm reaches the opposite shoulder for all athletes. The arms do not need to reach full extension as the worm is moved overhead.