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TESTS 2024

TEST 1 "AQUATLHON"

DESCRIPTION & FLOW

The workout begins for everyone on Friday at 9:00 at the exteriors of the Quijote Arena.

After the starting line, with the 4 team members together and all grabbing a rope that will be supplied to them, they will start at the "beep" signal. The 4 team members will run together 2,500m on the marked course, while holding the rope at all times.

Once these 2,500m of the race are completed, they will arrive at the transition area, where they must leave shoes, clothes and whatever they consider appropriate before jumping into the water ALL together. They will ALL together complete 250m of swimming (125 m one way, and 125 m back) on the marked course.

After all coming out of the water at the same time, putting on their shoes, and other clothes that they left in their corresponding box in the transition area, they must ALL TOGETHER complete another 2,500m of running holding the rope and returning by the marked course.

The workout will end when the 4 team members cross ALL TOGETHER and at the same time, the finish line.

TEST 1 "AQUATLHON"

DESCRIPTION & FLOW

The workout begins for everyone on Friday at 9:00 at the exteriors of the Quijote Arena.

After the starting line, with the 4 team members together and all grabbing a rope that will be supplied to them, they will start at the "beep" signal. The 4 team members will run together 2,500m on the marked course, while holding the rope at all times.

Once these 2,500m of the race are completed, they will arrive at the transition area, where they must leave shoes, clothes and whatever they consider appropriate before jumping into the water ALL together. They will ALL together complete 250m of swimming (125 m one way, and 125 m back) on the marked course.

After all coming out of the water at the same time, putting on their shoes, and other clothes that they left in their corresponding box in the transition area, they must ALL TOGETHER complete another 2,500m of running holding the rope and returning by the marked course.

The workout will end when the 4 team members cross ALL TOGETHER and at the same time, the finish line.

 

TEST 2 "DEADLY WORMS"

DESCRIPTION & FLOW

This workout begins with the teams on the starting mat.

At the “beep” signal, they will head to the worm to perform the first set of BOW. Once completed, they will begin to perform the first set of repetitions of Worm Clean and Jerk. After completing the set, one of the athletes will head to the rack to start the first set of Rope Climbs while their teammates hold the worm in the hold position.

They can alternate between the worm and the rope as they wish, as long as the relay is carried out in the worm area, and this one having to be in the hold position before starting each repetition of Rope Climb. In the same way, they will continue with the sets of and BOW, Worm Clean and Jerk and Rope Climb.

Once the last repetition of Rope Climb is finished, the entire team must run towards the finish line, where the time will be stopped once the entire team has crossed it.

TEST 2 "DEADLY WORMS"

DESCRIPTION & FLOW

This workout begins with the teams on the starting mat.

At the “beep” signal, they will head to the worm to perform the first set of BOW. Once completed, they will begin to perform the first set of repetitions of Worm Clean and Jerk. After completing the set, one of the athletes will head to the rack to start the first set of Rope Climbs while their teammates hold the worm in the hold position.

They can alternate between the worm and the rope as they wish, as long as the relay is carried out in the worm area, and this one having to be in the hold position before starting each repetition of Rope Climb. In the same way, they will continue with the sets of and BOW, Worm Clean and Jerk and Rope Climb.

Once the last repetition of Rope Climb is finished, the entire team must run towards the finish line, where the time will be stopped once the entire team has crossed it.

 

TEST 3 "EL MOLINO"

DESCRIPTION & FLOW

This workout starts with the athletes behind the starting line. At the beep signal, 2 athletes will hang from the rack and perform the first round of 3 Synchro first gymnastic exercise, after completing them the 4 team members will go to the first quad to perform 5 reps of Synchro DB (one DB each team member). After finishing this first round, 2 athletes will return to the rack to start the second round, in the same way they have performed round 1.

This is how they will perform rounds 1, 2, 3, 4 and 5. After finishing round 5, and before starting round 6, each athlete must move their dumbbell to the next quadrant. They will do the same after round 6, and after round 7.

Once round 8 is completed, one of the athletes will move to the area where the rope will be located, and must perform 50 heavy DU, crossing the finish line when finished. After him, the rest of the team members must complete their 50 Heavy DU, one after the other, and all of them must complete their 50 Heavy DU.

The time will stop when the last athlete crosses the finish line after completing his 50 Heavy DU. During the entire workout 2 athletes will wear a 9kg vest and a 6kg vest. Weights and ranges of motion will depend on each category. 

TEST 3 "EL MOLINO"

DESCRIPTION & FLOW

Este workout comienza con los atletas tras la línea de salida. A la señal de beep, 2 atletas se colgarán del rack y realizarán la primera ronda de 3 Synchro de primer ejercicio gimnástico, tras completarlos los 4 componentes del equipo se dirigirán hacia el primer cuadrante para realizar 5 repeticiones de Synchro DB (una DB cada componente del equipo).

Tras terminar esta primera ronda, 2 atletas volverán al rack para comenzar la segunda ronda, de la misma manera que han realizado la ronda 1. Asi realizarán las rondas 1, 2, 3, 4 y 5. Tras finalizar la ronda 5, y antes de comenzar la ronda 6, cada atleta deberá mover su mancuerna hasta el cuadrante siguiente. Lo mismo harán tras la ronda 6, y tras la ronda 7.

Una vez completada la ronda 8, uno de los atletas pasará a la zona donde estará situada la comba, y deberá realizar 50 heavy DU, cruzando la línea de meta cuando los haya terminado. Tras el, deberán de ser el resto de componentes del equipo, uno tras otro los que completen sus 50 Heavy DU, debiendo todos ellos completar sus 50 Heavy DU.

El tiempo se detendrá cuando el último atleta cruce la línea de meta tras realizar sus 50 Heavy DU. Durante todo el workout 2 atletas llevarán puesto  un chaleco de 9kg y otro chaleco de 6kg. Los pesos y los rangos de movimiento dependerán de cada categoría.