TEAMS RX/SCALED WORKOUTS

 

WORKOUT #1

 

SYNCHRO - TEAM OF 3 RX

50 Thrusters 135/85# while 2 Partners Hang
50 Synchro Toes to Bar while 1 Partner holds Barbell
50 Synchro Bar Facing Burpees while 1 partner rests

10 Minute Cap
In this workout your team of 3 will complete this chipper as fast as possible.

Click on + to expand info below.

+ From 3, 2, 1 Go...

Partner A advances to their barbell and waits until Partners B and C jump onto the pullup bar and hang. Once both partners B and C are hanging, Partner A can begin their thrusters. If either of the hanging partners drops, then the person performing the thrusters must stop working, they do not have to switch at this time, but they may not work again until partners B and C are back hanging on the bar. Any work done prior to them hopping on the bar will be a NO REP.

The athletes can switch at any time, but must keep their same order from start to finish of this workout.

After all 50 thrusters are completed, keeping the same order, one athlete must pick up their barbell for a hold while the other two partners complete 50 synchro toes to bar. If the partner holding the bar drops it, any reps occuring with the bar on the floor will be NO REPS.

Athletes may switch at anytime, but must keep their same order ABC, ABC, ABC.

After all the synchro toes to bar are completed, keeping the same order, 2 athletes will approach the barbell while the third athlete will stay under the rig resting. The two working athletes will be working towards 50 synchro burpees. Athletes may switch at anytime, but the athlete moving from the bar must tag out under the rig in their "waiting area". Once all 50 burpees are complete, time stops.

There is a 10 minute time cap on this workout, in the case of a tie, the tiebreak will be when the team finished their toes to bar.

For teams that time cap, your score will be 10:00 plus any remaining reps.

+ Movement Standards

Thruster: Bar can be power cleaned or squat cleaned to start as long as the athletes hips break below parallel on their rep. Judges are looking for the hips to reach below parallel and the bar to be stacked overhead in line with the ears with fully locked out arms.

If an athlete does not break parallel, lock out arms, have the bar over the middle of their body, or jerks under the bar, they will receive a NO REP and must repeat that rep again.

Athletes are not allowed to drop the bar from overhead, it must be controlled down below the eyes before being dropped. If it is dropped overhead, the athlete will receive a no rep and the previous rep must be repeated.

Bar Hang: Athletes can hold on to the bar in any grip they choose as long as no other body part is touching the ground or posts. If a bar is too low for an athlete they must make sure to hold their legs up to keep their feet from touching.

If a bar is too low, their partners can help them up to the bar (no boxes allowed). Bar heights are 8 ft tall.

Synchro Toes to Bar: A standard Toes to bar is required per athletes. This means the feet must start behind the bar overhead and both toes must touch at the same time in between the hands. The toes can't go under the bar for contact, they must touch in front of the bar.

The synchro portion of this movement happens when both athletes toes touch at the same time. If one athletes touches before their partner, that rep will be a NO REP.

Barbell Hold: Athlete will deadlift the bar up with any grip they choose. Knees and hips must be open and locked out. Athletes are not allowed to rest the bar on their thighs at any point. If the judge feels they are bending back too much, bending their knees or hips, they will make the athletes reset and not count any TTB reps while being corrected. If the athlete drops the bar, they do not have to switch, but no TTB reps can be counted while the bar is on the floor.

Synchro Burpees: Standard burpees are expected by each individual. Chest and hips must touch the floor with their head perpendicular and behind the bar. If an athlete is only touching their hips and not getting their chest to the floor or their head is over the bar, that rep will not count. Athletes may step up and back for the burpee but a 2 foot takeoff over the bar is required.

For the synchro portion of this event the judge is making sure that both athletes chest are on the ground at the same time. They do not have to get there at the same time or even rise at the same time or get over the bar at the same time, BUT they MUST have their chest on the floor at the same time at one point during their burpee.

SYNCHRO - TEAM OF 3 SCALED

50 Thrusters 75/55# while 2 Partners Hang
50 Synchro Sit Ups with Med Ball pass 14/10# while 1 Partner holds Barbell
50 Synchro Bar Facing Burpees while 1 partner rests

10 Minute Cap
In this workout your team of 3 will complete this chipper as fast as possible.

Click on + to expand info below.

+ From 3,2,1 Go...

Partner A goes to barbell and waits until Partners B and C jump onto pullup bar and hang. Once both partners B and C are hanging, Partner A can begin their thrusters. If either of the hanging partners drops, then the person performing the thrusters must stop working, they do no have to switch at this time, but they may not work again until partners B and C are back hanging on the bar. any work done prior to them hoping on the bar will be a NO REP.

The team can switch at any time, but must keep their same order from start to finish of this workout.

After all 50 thrusters are completed, keeping the same order, one athlete must pick up their barbell for a hold while the other two partners complete 50 synchro situps with a med ball pass. If the partner holding the bar drops it, any reps occuring with the bar on the floor will be NO REPS.

Athletes may switch at anytime, but must keep their same order ABC, ABC, ABC.

After all the synchro situps are completed, keeping the same order, 2 athletes will approach the barbell while the third athlete will stay under the rig resting. The two working athletes will be working towards 50 synchro burpees. Athletes may switch at anytime, but the athlete moving from the bar must tag out under the rig in their "waiting area". Once all 50 burpees are complete, time stops.

There is a 10 minute time cap on this workout, in the case of a tie, the tiebreak will be when the team finished their sit ups.

For teams that time cap, your score will be 10:00 plus any remaining reps.

+ Movement Standards

Thruster:

Bar can be power cleaned or squat cleaned to start as long as the athletes hips break below parallel on their rep. Judges are looking for the hips to reach below parallel and the bar to be stacked overhead in line with he ears with fully locked out arms.

If an athlete does not break parallel, lock out arms, have the bar over the middle of their body, or jerks under the bar, they will receive a NO REP and must repeat that rep again.

Athletes are not allowed to drop the bar from overhead, it must be controlled down below the eyes before being dropped. If it is dropped overhead, the athlete will receive a no rep and the previous rep must be repeated.

Bar Hang:

Athletes can hold on to the bar in any grip they choose as long as no other body part is touching the ground or posts. If a bar is too low for an athlete they must make sure to hold their legs up to keep their feet from touching.

If a bar is too low, their partners can help them up to the bar (no boxes allowed). Bar heights are 8 ft tall.

Synchro Sit ups with Med Ball pass:

Athletes will lock their feet together. One athlete will start with the med ball in their hands. Both athletes will then lower into the situp, having their shoulder blades touching the floor at the same time. Once they both touch, they can come up and the athlete that started with the ball will then pass it across repeating this until they choose to switch or when all 50 situps are completed.

The synchro portion of this movement happens when both athletes shoulder blades touch the floor behind them at the same time. If one athletes touches before their partner and comes back up, that rep will be a NO REP

Barbell Hold:

Athlete will deadlift the bar up with any grip they choose. Knees and hips must be open and locked out. Athletes are not allowed to rest the bar on their thighs at any point. If the judge feels they are bending back too much, bending their knees or hips, they will make the athletes reset and not count any sit up reps while being corrected. If the athlete drops the bar, they do not have to switch, but no sit up reps can be counted while the bar is on the floor.

Synchro Burpees:

Standard burpees are expected by each individual. Chest and hips must touch the floor with the head perpendicular and behind the bar. If an athlete is only touching their hips and not getting their chest to the floor or their head is over the bar, that rep will not count. Athletes may step up and back for the burpee and for the scaled division, the athletes may step over the bar.

For the synchro portion of this event the judge is making sure that both athletes chest are on the ground at the same time. They do not have to get there at the same time or even rise at the same time or get over the bar at the same time, BUT they MUST have their chest on the floor at the same time at one point during their burpee.

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