TEAMS RX/SCALED WORKOUTS

 

SYNCHRO - TEAM OF 3

 

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.


BIKE ROW RUN

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Bike-Row-Run Teams

In this workout for the teams ALL 3 Athletes must contribute to completing each movement. There is no requirement on how much on athlete does, but all 3 athletes must do a portion of all 3 movements.


Team of 3 Men (Scaled and RX)

4 Mile Bike
2500m Row
1200m Run (split into 3 x 400m - each athlete runs 200m out and back)

Time is finished when the 3rd athlete crosses the finish line.


Team of 3 Women (Scaled and RX)

3 Mile Bike
2000m Row
1200m Run (split into 3 x 400m - each athlete runs 200m out and back)

Time is finished when the 3rd athlete crosses the finish line.

+ From 3, 2, 1 Go...

Bike: Athlete one will hop onto bike and ride any distance they choose, they will then switch with athlete 2 and then athlete 3, keeping the same order throughout the entire workout. As long as all 3 athletes work on the bike they can choose however far they individually would like to go.

As soon as the final athlete finishes the 4/3 Mile bike, they will then tag the next athlete in the order to go start on the rower (this athlete may be seated on the rower but not allowed to touch the handle until they get tagged in.

Rower: Keeping the same order, the athlete that got tagged in will begin rowing as far as they choose. They must switch out 2 more times to ensure all three athletes contribute to their total distance.

When rowing, athletes can adjust damper and foot pads, but not the screen. When a switch takes place, the handle must be in the catch at the start and finish of each row. Once the final athlete finishes 2500m/2000m on the rower, they will then tag their first athlete to run (keeping the same order they had started with).

Run: The first athlete to run will have a baton in their hand, starting next to the rower behind their line waiting to be tagged. As soon as the athlete on the rower finishes, they will tag the running athlete who will then run onto the path and down to the 200m mark, go around a cone and run back to the start line. Once they pass the start line they will hand off their baton for the next athlete behind their line and so on until all three athletes run their 400m split.

If a team false starts and begins their run on the wrong side of the start line, the entire team will need to complete 5 burpees before starting their run.

Time stops when the final athlete crosses their line next to their rower(baton in hand).

+ Scoring

Tiebreak: In the event of a tie, the tiebreak will be the team with the fastest time after the 2500m/2000m Row.

Timecap: There is a 30 minute time cap for this workout. If a team gets time capped the scoring goes as follows

30:00 + remaining reps

Bike = every .1 Mile = 1 point Row = every 100m = 1 point Run = every 200m = 1 point

Example: Men's Team X finished all the bike and row and 1 run. Athlete 2 is in the middle of their first 200m but does not finish.

Score = 30:04. Their team have 4 full 200s remaining. If they tie, their tiebreak will be how fast they finished their 2500m row.


FOR LOAD

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For Load

Team of 3 RX Men and Women

Each team member will have 3 minutes to complete for load

1 Snatch + 1 Hang Snatch + 1 OHS

+ From 3, 2, 1 Go...

Non-lifting partners may load the barbell for their working partner. Bar must have collars on before being lifted and the weight must be announced and verified by the judge.

The lifting athlete may not begin until the other two partners are off of their lifting platform. A rep will not count if any other teammates are on the platform during a lift.

Once the athlete completes each movement, they must wait until their judge gives them the "OK" to move on. If they fail to wait for their judge, they will get a NO REP for that movement, and/or the entire complex.

Example: If an athlete does their Hang snatch but does not break parallel and moves on to their OHS, that rep will not count, they must first make sure the complete the Hang Snatch before moving on. Same would occur if the athlete finishes their overhead squat and does not wait for the judge to say ok because they are moving their feet, but they drop their weight, they will need to repeat the entire complex again.

Once athlete 1 completes their 3 minutes, their score is their heaviest weight lifted during their time. Then partner 2, then 3 will follow with their dedicated 3 minutes, following the same rules as athlete 1.

+ Movement Standards

This complex must be completed without letting go of the bar. If the athlete drops the bar at any point, the entire complex will not count.

Snatch:
To begin the athlete will SQUAT Snatch the bar from the floor. The athlete must start with the bar at a dead stop. Starting from the hip and lowering to the floor is not allowed. The athlete must catch their snatch with their hips below parallel before standing up. If the athlete power snatches, stops, then squats, that rep will not count. However if the athlete catches and continues moving downward into their squat before coming up, that rep will be allowed.

The snatch must be caught in the overhead position, if it touches the shoulders, chest or head on the way up, it will not count.

Hang Snatch: Once the athlete has a successful snatch, while still holding onto the bar, they will then lower to the hip and begin their next movement the hang snatch. This hang can be done from any position as long as the bar never touches the floor. Same squat standards apply as above.

Overhead Squat: After a successful hang snatch, the athlete will then perform 1 Overhead squat. In this movement the bar must remain in the overhead position. The athletes hips must break below parallel before standing up. Also, the athletes feet must stop moving with arms locked out with the bar over the center of the body, hips and knees open before the judge gives the "ok" on the lift. Once they get the "ok", the athlete will lower the bar below the eyes before dropping it to the floor.

If an athlete is unable to perform any of these movements, they will receive a score of 0 for their lift.

Score = Combined load between all 3 athletes.

Team of 3 Scaled - Men and Women

Each team member will have 3 minutes to complete for load

1 Clean + 1 Hang Clean + 1 Front Squat

+ From 3, 2, 1 Go...

Non-lifting partners may load the barbell for their working partner. Bar must have collars on before being lifted and the weight must be announced and verified by the judge. The lifting athlete may not begin until the other two partners are off of their lifting platform. A rep will not count if any other teammates are on the platform during a lift.

Once the athlete completes each movement, they must wait until their judge gives them the "OK" to move on. If they fail to wait for their judge, they will get a NO REP for that movement, and/or the entire complex.

Example: If an athlete does their Hang clean but does not break parallel and moves on to their front squat, that rep will not count, they must first make sure the complete the hang clean before moving on. Same would occur if the athlete finishes their front squat and does not wait for the judge to say ok because they are moving their feet, but they drop their weight, they will need to repeat the entire complex again.

Once athlete 1 completes their 3 minutes, their score is their heaviest weight lifted during their time. Then partner 2, then 3 will follow with their dedicated 3 minutes, following the same rules as athlete 1.

+ Movement Standards

This complex must be completed without letting go of the bar. If the athlete drops the bar at any point, the entire complex will not count.

Clean: To begin the athlete will SQUAT Clean the bar from the floor. The athlete must start with the bar at a dead stop. Starting from the hip and lowering to the floor is not allowed. The athlete must catch their clean with their hips below parallel before standing up. If the athlete power cleans, stops, then squats, that rep will not count. However if the athlete catches and continues moving downward into their squat before coming up, that rep will be allowed.

Hang Clean:
Once the athlete has a successful clean, while still holding onto the bar, they will then lower to the hip and begin their next movement the hang clean. This hang can be done from any position as long as the bar never touches the floor. Same squat standards apply as above.

Front Squat: After a successful hang clean, the athlete will then perform 1 Front Squat. In this movement the bar must remain on the shoulders. The athletes hips must break below parallel before standing up. Also, the athletes feet must stop moving with the bar on the shoulder, hips and knees open before the judge gives the "ok" on the lift. Once they get the "ok", the athlete will lower the bar below the eyes before dropping it to the floor. If an athlete is unable to perform any of these movements, they will receive a score of 0 for their lift.

Score = Combined load between all 3 athletes.

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