– Workouts –

December 7, 2019

GENERAL INFORMATION

Movement Standards

SYNCHRO Chest-to-bar Pullup

At the bottom of the pull-up, both athlete’s arms must be fully extended. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. At the top, both 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’ chest don’t touch at the same time, that is a no rep.

SYNCHRO Ring Row

The rings will be hung 34” from the floor with a line taped directly under the rig, in line with the rig and rings.

The bottom of the lowest part of the wood on the rings must be hung 34” from the floor. A line must be taped directly under the rig, in line with the rig and the rings. Both athletes heels must be across the line at all times. Arms must be straight at the bottom of the movement (elbows fully extended) and the athletes must rise until the rings touch their chest at the same time. Athletes bodies will make an unbroken line from shoulders to ankles at the top of the rep.

Squat Clean

The barbell begins on the ground. Touch and go is 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. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat 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, and the bar is resting on the shoulders with the elbows in front of the bar.

The barbell begins on the ground. Touch and go is permitted. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Workout Description

Workout Description

Teams will have 12 minutes to accumulate as many reps as possible of synchronized chest to bar pull-ups/ring rows and squat cleans. As the ladder continues, the number of reps of squat cleans will decrease, but the weight will climb up.

At the call of go, 2 of the 3 athletes will take the floor and start the event with their synchronized movement. Once the reps are completed, 1 of the 3 will start working on the squat cleans. Athletes may switch out at any time, so long as all testing athletes are in the rest area. The bar will start loaded for the first weight, but will be teams responsibility to add throughout the event.

Women Scaled
12min AMRAP

12 Sync Ring Row
12 Squat Cleans (75lbs)
12 Sync Ring Row
10 Squat Cleans (95lbs)
12 Sync Ring Row
8 Squat Cleans (105lbs)
12 Sync Ring Row
6 Squat Cleans (115lbs)
12 Sync Ring Row
4 Squat Cleans (125lbs)
12 Sync Ring Row
2 Squat Cleans (130lbs)
12 Sync Ring Row
AMRAP Squat Cleans (135lbs)

*Can’t change weights while doing Ring Rows*

Men Scaled
12min AMRAP

12 Sync Ring Row
12 Squat Cleans (115lbs)
12 Sync Ring Row
10 Squat Cleans (135lbs)
12 Sync Ring Row
8 Squat Cleans (155lbs)
12 Sync Ring Row
6 Squat Cleans (175lbs)
12 Sync Ring Row
4 Squat Cleans (185lbs)
12 Sync Ring Row
2 Squat Cleans (195lbs)
12 Sync Ring Row
AMRAP Squat Cleans (205lbs)

*Can’t change weights while doing Ring Rows*

Women Intermediate
12min AMRAP

12 Synchro Chest-to-bar Pullups
12 Squat Cleans (115lbs)
12 Synchro Chest-to-bar Pullups
10 Squat Cleans (125lbs)
12 Synchro Chest-to-bar Pullups
8 Squat Cleans (135lbs)
12 Synchro Chest-to-bar Pullups
6 Squat Cleans (145lbs)
12 Synchro Chest-to-bar Pullups
4 Squat Cleans (155lbs)
12 Synchro Chest-to-bar Pullups
2 Squat Cleans (165lbs)
12 Synchro Chest-to-bar Pullups
AMRAP Squat Cleans (175lbs)

*Can’t change weights while doing chest-to-bar pullups*

Men Intermediate
12min AMRAP

12 Synchro Chest-to-bar Pullups
12 Squat Cleans (165lbs)
12 Synchro Chest-to-bar Pullups
10 Squat Cleans (185lbs)
12 Synchro Chest-to-bar Pullups
8 Squat Cleans (205lbs)
12 Synchro Chest-to-bar Pullups
6 Squat Cleans (225lbs)
12 Synchro Chest-to-bar Pullups
4 Squat Cleans (245lbs)
12 Synchro Chest-to-bar Pullups
2 Squat Cleans (265lbs)
12 Synchro Chest-to-bar Pullups
AMRAP Squat Cleans (275lbs)

*Can’t change weights while doing chest-to-bar pullups*

GENERAL INFORMATION

Movement Standards

Double Under/Single Under

This is a 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.

This is a standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count.

Deadlift

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any grip position is allowed, but the arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Wallball

The movement begins with the ball on the ground. The ball must be taken from the bottom of the squat, hip crease clearly below the knee, and thrown to hit the specified target. The rep is counted when the center of the ball clears the required height line and makes contact with the target. If the ball drops to the ground, it must come to a full stop before the athlete can pick it up for the next rep. Catching the ball off the bounce into the next rep is NOT ALLOWED. If the ball hits the bottom edge of the target or does not hit the target at all, it is a NO REP. If the athlete’s hip crease does not clearly reach below parallel, it is a NO REP.

Workout Description

Workout Description

This event begins with all 3 athletes in the starting box. Athlete 1 may have their jump rope in hand. At the call of go, athlete 1 will step into their designated lane and begin their set of either 50 double unders or 100 single unders. Once the reps are completed, athlete 1 will advance to their designated medicine ball and complete 25 wallball repetitions. Once they have reached 25, athlete 1 will move to their barbell, where they will complete 15 deadlifts. When all reps for completed by athlete 1 for round 1, they will then start back on their jump rope for round 2. Round 2 will follow the same fashion, completing the jump rope, wallballs & deadlifts.

When Round 2 is completed, athlete 1 must tag athlete 2 in, who will then begin their 2 rounds of work. This same pattern will take place for athlete 2 tagging in athlete 3. The event ends when the last deadlift rep for athlete 3 is completed. The team’s score will be the time it takes to complete all 6 collective rounds. There is a 14 minute cap. If athletes do not finish all 540 reps (Intermediate) / 840 (Scaled), their score will be the number of reps completed.

Women Scaled
14 minute CAP

6 Rounds for time*
100 Single Unders
25 Wall Balls (10lbs)
15 Deadlifts (105lbs)

*2 rounds from each athlete to completed in a row
(For Example: Athlete #1 – Round 1 & 2, then Athlete #2 – Round 1 & 2, finished by Athlete #3 – Round 1 & 2)

Men Scaled
14 minute CAP

6 Rounds for time*
100 Single Unders
25 Wall Balls (14lbs)
15 Deadlifts (155lbs)

*2 rounds from each athlete to completed in a row
(For Example: Athlete #1 – Round 1 & 2, then Athlete #2 – Round 1 & 2, finished by Athlete #3 – Round 1 & 2)

Women Intermediate
14 minute CAP

6 Rounds for time*
50 Double Unders
25 Wall Balls (14lbs)
15 Deadlifts (145lbs)

*2 rounds from each athlete to completed in a row
(For Example: Athlete #1 – Round 1 & 2, then Athlete #2 – Round 1 & 2, finished by Athlete #3 – Round 1 & 2)

Men Intermediate
14 minute CAP

6 Rounds for time*
50 Double Unders
25 Wall Balls (20lbs)
15 Deadlifts (225lbs)

*2 rounds from each athlete to completed in a row
(For Example: Athlete #1 – Round 1 & 2, then Athlete #2 – Round 1 & 2, finished by Athlete #3 – Round 1 & 2)

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