workout description
Clan Workout - The Show Must Go On!
This is your clan seeding workout which is completed in your team of 4.
The first 3 sections are to be completed in a M/F combination. you are looking to complete these sections for time which will be your tie breaker scoring. Total all times together.
The last section is completed in any pair combination and is an AMRAP which is scored by total reps - please total all the reps completed included the first 3 sections.
Total reps in the first 3 sections is 280 reps.
If you completed 20 reps as a Clan in the last AMRAP section your total score would be 300 plus your tiebreak time for each of the other 3 sections, totaled together.
If it took you 2 minutes to complete each 3 sections then your tiebreak time will be 6 minutes.
We recommend Clans have a judge to keep them right in terms of standards and reps - however it is not required.
It would also be recommended to have someone else help videoing as you have alot to video.
workout instruction
3 x 5 Minute Windows
0 - 5 Minutes (M/F Combination - Both Pairs Must Complete)
20 Row Calories (Total)
20 Synchro Wall Balls 6/4kg Wall Ball
20 Synchro Deadlifts 50/35kg
5 - 10 Minutes (M/F Combination - Both Pairs Must Complete)
20 Row Calories (Total)
12 Synchro Down Ups
12 Synchro Front Squats 50/35kg
10 - 15 Minutes (M/F Combination - Both Pairs Must Complete)
20 Row Calories (Total)
8 Synchro Devils Press 15/10kg
8 Synchro Wall Walks
15 - 20 Minutes AMRAP Gymnastics (Any Pair Combination)
6 Synchro Toes To Bar
4 Synchro Pull Ups
2 Synchro Chest To Bar
Wall Balls
Synchro with the wall ball touching the line
Hip crease must fall below the top of the knee line
Deadlifts
Synchro at the top of the rep - wait for your partner
Both plates must touch the ground and full extension at the top of the rep, shoulders behind the bar
Down Ups
Both athletes must have hips and chest to the floor at the same time - wait for your partner. Also, both must reach full extension to stand together
Front Squat
Hip crease must fall below the top of the knee line together - stand to full extension together - wait for your partner.
Devils Press
Both athletes must have hips and chest to the floor at the same time - wait for your partner. Also, both must reach full extension to stand together with the dumbell fully locked-out over head.
Wall Walks
Both athletes must begin with hands at their shoulders and draw a line. Then when begining the movement - both hands must not move until both feet have left the floor
Both athlete must reach 30CM line away from the wall together before coming back down to reach the start line. Both hands must reach the start line before feet leave the wall.
This will be the most technical to complete and will require team or judge to let the athletes know if they have met the standard.
Standards must be met for reps to count!!
Toes To Bar
Both athletes must begine the rep with feet behind the bar whilst hanging then both athletes feet must touch the bar synchronised for the rep to count.
Pull Ups
Both athletes must begin the rep with feet behind the bar whilst hanging then both athletes chin must reach over the bar synchronised for the rep to count
Chest To Bar
Both athletes must begin the rep with feet behind the bar whilst hanging then both athletes chest must touch the bar synchronised for the rep to count
Agian - have your team or judge make sure the standards are met!