WEEK 4

EVENT 1

“PICK YOUR POISON”

Surprise Event
xx/xx into xxx x xxx
xx/xx into xxx x xxx
xx/xx into xxx x xxx
xx/xx into xxx x xxx

Time cap: 17 min

WORKOUT FLOW

TBA

MOVEMENT STANDARDS

TBA

EVENT 2

“QUICK BURN”
For time:
100 Worm deadlifts

Time cap: 6 min

WORKOUT FLOW

Teams of four (MMFF). Athletes will advance the worm to the next section every 25 reps.

MOVEMENT STANDARDS

Worm Deadlift: Each rep will start with the worm on the ground. The rep will count once all four athletes have lifted the worm from the ground, and the hips and knees have reached full extension, with the head and shoulders behind the worm. All standards must be met at the same time for the rep to count.

EVENT 3a and 3b

“EVERYTHING AND THE KITCHEN SYNC”
1:30 Max cal bike then 1:30 Max sync reps
M/F Partners 1/2
1:30 dual assault bike for cals
1:30 max effort sync devils press 50/35#
M/F Partners 3/4
1:30 dual assault bike for cals
1:30 max effort sync snatch 95/65#
M/F partners 5/6
1:30 dual assault bike for cals
1:30 max sync dual DB box step overs 50/35#
M/F Partners 7/8
1:30 dual assault bike for cals
1:30 max synced clean and jerk 135/95#

Total event time 9 mins

WORKOUT FLOW

Completed in M/F partners:
At 3,2,1 GO, two athletes (1/2) will move from their team box to the two bikes and start their 1:30 of max bike cals. Once they finish athletes 1/2 will then move to devils press for 1:30 max rep as athletes 3/4 move to bike for 1:30 max cals.
Once Athlete 1/2 finish their 1:30 of max reps, then will then return to the team box as athletes 3/4 take their position in their working box for max effort sync barbell snatches, and athlete 5/6 advance to the bikes. They will continue in this fashion until all 8 team members have spent 1:30 on the bike and completed 1:30 of max reps of their assigned task.

Scored as two events: Max total team bike cals (Event 3a) and max total team reps (Event 3b).

MOVEMENT STANDARDS

Devils press: Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete will snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This will indicate a completed repetition. We will accept a clean and jerk for athletes that are not able to snatch the weight.

Sync barbell snatch: the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. Feet must return to be next to one another for the rep to count. A clean and jerk is not permitted. Sync reps will be counted when both athletes have demonstrated control of the barbell in the overhead lockout position at the same time.

Dual DB box step overs: The movement starts with both feet of the athlete on the ground and DB's in the athlete's hands. The athlete must step on the box, with box feet making contact with the top of the box. There is no requirement to stand tall or lockout at on top of the box. The rep will be counted when both of the athlete's feet touch the ground of the other side of the box.

Sync barbell clean and jerks: This is a standard barbell clean and jerk. The barbell must start from the ground and the athlete must clean the bar in one fluid motion. Stopping/pausing on the way up is not allowed. Hang cleans are not allowed. Athletes can muscle, power, or squat clean the bar. Once the barbell reaches the shoulder the athlete can press, push press, push jerk, split jerk the bar into a lockout position. If the split jerk is used, the athlete must return their feet to the center position. The rep will count when both athletes demonstrate control of the barbell in the lockout position at the same time.

EVENT 4, 5, AND 6

“FRUSTER THUCK”
6 Min, 4 Athletes:
Find 3RM Thruster

Immediately into (8 min cap):
20 Worm Clean and Jerks
25 Worm Burpees
30 Worm Thrusters

Immediately into
6 Min, 4 Athletes:
3RM OHS from Floor

Time cap: 20 min

WORKOUT FLOW

At 3.2.1.GO, four athletes (any gender) will load a barbell to begin working on their 3RM thruster.
Only one athlete can be in the lifting box while lifting, all four athletes can help change weights.
Weights CAN be changed while another athlete is lifting, but not inside of the lifting box.

At the 6 minute mark, a team of four (MMFF) will move to the worm to complete the middle worm workout.
Athletes can transition at anytime, but a MMFF team must be working on the worm.
After 10 clean and jerks, athletes will move the worm forward to section 2.
After 20 clean and jerks, athletes will move the worm forward to section 3.
Athletes will do all 25 burpees in section 3.
Athletes will then move the worm back to section 2 and start on 15 worm thrusters
Athletes will then move back to section 1 and finish the last 15 worm thrusters.
Athletes can then drop the worm and return to the team box where time will be noted.

At the 14:00 mark, the four athletes that did not compete in the 3RM thruster will begin working to find a 3RM OHS. The same rules will apply. 1 Lifter in the box, but the other 3 athletes can help change weight outside of the lifting box.

MOVEMENT STANDARDS

Thrusters: The barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Worm Clean and Jerk: Worm cleans are taken from the ground to shoulder, then jerked from the shoulder over the head to the opposite shoulder. The rep will count once all athletes have demonstrated control of the worm on the opposite shoulder. The athletes must alternate sides each rep. Any repeating reps on the same side will not count.

Worm Lateral Burpees: All four athletes must face the same direction, with the 1st and 3rd athlete on one side of the worm and the 2nd and 4th athlete on the other side. All four athletes' chest must touch the ground at the same time. All four athletes will then return to standing and jump over the worm to the opposite side with a two foot take off. Single leg take-offs are not allowed. The rep is credited when the athletes feet touch the ground on the opposite side. Stepping down and stepping up is allowed.

Worm Thruster: The worm may be cleaned or squat cleaned to start the first rep. At the bottom of each rep, all four athletes on the worm must squat to hip crease below the knee. The rep will count when all four athletes return to the standing position with hips and knees extended and the worm transitions to the other shoulder. Re-dipping under the worm during the press overhead is not allowed.