Three of a kind Throwdown at CrossFit Cheltenham

Onsite Competition for Teams

Event description

Same sex threes competition for all abilities!

- 3 WODs for all teams. The team with the least points over 3 WODs wins
- From elite athletes to those with just a few months experience, we try to ensure all will get a fantastic days competition. We often give a scaled alternative to some of the harder Rx’d movements
- NO QUALIFIERS
- Enjoy a great competition at a friendly box with five years experience of running successful team events

Other info...
The WODs will be released the week before the Throwdown.
This event is child friendly, so bring your friends and family along!
Spectators can come and cheer you on for free!
There will be plenty of space to park in the industrial estate where the box is located.

Scoring: For Time: Fastest is Better

On a running clock of 9 minutes complete the following 2 parts:

Part A
Complete the following for time:

30 Synchronised Deadlifts (Men 50&36kg / Women 35&26kg)
30 Synchronised Box Jumps 24/20”
30 Synchronised Power cleans (Men 50&36kg / Women 35&26kg)
30 Synchronised backward stepping lunges on the spot holding the worm in Zercher hold (2 or 3 athletes working) 60/45kg
30 Synchronised Shoulder to Overhead (Men 50&36kg / Women 35&26kg)

Time cap - 8 Minutes

Part B

In the remaining time left of the 9 minutes complete as many reps as possible of:
15 Pull ups (or burpee assisted pull ups)
15 Chest to bar pull ups (or burpee assisted chest to bar pull ups)
AMRAP Bar muscle ups (or 2 burpee assisted bar muscle ups)

Teams can do a mixture of Rx’d and burpee assisted reps

As soon as you complete Part A teams can begin Part B. If you fail to complete within 8 minutes you will move on for just 1 minute on Part B

Scoring

WOD 1 is scored entirely separately for Part A and Part B. They each hold equal weighting and will count as 2 separate WOD scores.

The score for Part A will be the time it takes to complete the workout. If a team fails to complete inside the time cap, 1 second per incomplete rep will be added to the 8 minute time cap.

The score for Part B will be the total reps completed. The Rx’d movements and the burpee assisted movements carry the same value - 1 rep for each successful rep completed (eg. 2 burpees and an assisted bar Muscle up = 1 Rep)

Movement Standards

Male athletes have a 50kg barbell and a 36.5kg axel bar, female athletes have a 35kg barbell and a 26.5kg axel bar.

Synchronised Deadlift - Two athletes will be facing each other with a barbell each, one standard and one axel bar. They will deadlift the bars to the finish position of the deadlift. When both athletes are standing tall with the head behind the bar the rep will be counted. The synchronised point is at the top of the lift and partners can wait for each other there if needed. The third athlete can rest.

Synchronised box jumps - There will be two boxes per team. Two athletes will jump or step onto the boxes. When both athletes are standing tall the rep will be counted. The third athlete can rest.

Synchronised cleans - Two athletes will be facing each other with a barbell each, one standard and one axel bar. The bars will start on the floor. Athletes will clean the bar any way to the shoulders. When both athletes are standing tall with elbows through at the same time, the rep will be counted. The synchronised point is at the top of the lift and partners can wait for each other there if needed. The third athlete can rest.

Synchronised Lunges - Standing in a line holding the worm in a zercher hold two or three athletes will take a backwards step until their knees touch the floor. Then they will stand back up until knees and hips are fully extended at the same time for the rep to count. Athletes must lunge with the same leg as each other and alternate legs after each successful rep. The third athlete can rest if they want, or join the line and help.

Pairs synchronised shoulder to overhead - Two athletes will be facing each other with a barbell each, one standard and one axel bar. Starting in a front rack position, athletes will move the bars overhead with a strict or push press, or a push, power or split jerk. When both athletes have the bars overhead and have fully extended the knees, hips, shoulders and elbows, the rep will be counted. The bars do not have to be returned to the floor when changing athletes. The third athlete can rest.

Pull ups - The team can do a mixture of Rx’d pull ups and burpee jumping pull ups (these can also be assisted by the partners). The Rx’d pull up rep starts hanging from the bar with straight arms and finishes with the chin above the bar and can be strict, kipped or butterflied with a normal or mixed grip. Only one athlete can work at any time. The Burpee jumping pull up starts with a conventional burpee (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull their chin above the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead. The pull up athlete can be assisted by one or both of the other teammates at the same time.

Chest to Bar Pull Up - The team can do a mixture of Rx’d chest to bar pull ups and burpee jumping chest to bar pull ups (these can also be assisted by the partners). The Rx’d pull up rep starts hanging from the bar with straight arms and finishes with the chest actually touching the bar somewhere between the sternum and clavicle and can be strict, kipped or butterflied with a normal or mixed grip. Only one athlete can work at any time. The Burpee jumping chest to bar pull up starts with a conventional burpee (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull their chests to the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping chest to bar pull ups must be higher than the height of the athletes outstretched arm overhead. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time.

Bar Muscle Ups - The team can do a mixture of Rx’d bar muscle ups and 2 burpees jumping bar muscle ups (these can also be assisted by the partners). The Rx’d bar muscle up rep starts hanging from the bar with straight arms and finishes with the athlete making a transition on top of the bar and pressing out to the top of a dip. Only one athlete can work at any time. The Burpee jumping muscle up starts with 2 conventional burpees (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull themselves up and over the bar or be assisted up by their partners. The assistance must come in the way of lifting the athlete doing the muscle up and not creating a platform for them to push off. The pull up bar used for the jumping muscle ups must be higher than the height of the athletes outstretched arm overhead. The muscle up athlete can be assisted by one or both of the other teammates at the same time.

Scoring: For Repetitions: More is Better

On a running clock of 9 minutes complete the following 2 parts:

Part A
Complete the following for time:

30 Synchronised Deadlifts (Men 50&36kg / Women 35&26kg)
30 Synchronised Box Jumps 24/20”
30 Synchronised Power cleans (Men 50&36kg / Women 35&26kg)
30 Synchronised backward stepping lunges on the spot holding the worm in Zercher hold (2 or 3 athletes working) 60/45kg
30 Synchronised Shoulder to Overhead (Men 50&36kg / Women 35&26kg)

Time cap - 8 Minutes

Part B

In the remaining time left of the 9 minutes complete as many reps as possible of:
15 Pull ups (or burpee assisted pull ups)
15 Chest to bar pull ups (or burpee assisted chest to bar pull ups)
AMRAP Bar muscle ups (or 2 burpee assisted bar muscle ups)

Teams can do a mixture of Rx’d and burpee assisted reps

As soon as you complete Part A teams can begin Part B. If you fail to complete within 8 minutes you will move on for just 1 minute on Part B

Scoring

WOD 1 is scored entirely separately for Part A and Part B. They each hold equal weighting and will count as 2 separate WOD scores.

The score for Part A will be the time it takes to complete the workout. If a team fails to complete inside the time cap, 1 second per incomplete rep will be added to the 8 minute time cap.

The score for Part B will be the total reps completed. The Rx’d movements and the burpee assisted movements carry the same value - 1 rep for each successful rep completed (eg. 2 burpees and an assisted bar Muscle up = 1 Rep)

Movement Standards

Male athletes have a 50kg barbell and a 36.5kg axel bar, female athletes have a 35kg barbell and a 26.5kg axel bar.

Synchronised Deadlift - Two athletes will be facing each other with a barbell each, one standard and one axel bar. They will deadlift the bars to the finish position of the deadlift. When both athletes are standing tall with the head behind the bar the rep will be counted. The synchronised point is at the top of the lift and partners can wait for each other there if needed. The third athlete can rest.

Synchronised box jumps - There will be two boxes per team. Two athletes will jump or step onto the boxes. When both athletes are standing tall the rep will be counted. The third athlete can rest.

Synchronised cleans - Two athletes will be facing each other with a barbell each, one standard and one axel bar. The bars will start on the floor. Athletes will clean the bar any way to the shoulders. When both athletes are standing tall with elbows through at the same time, the rep will be counted. The synchronised point is at the top of the lift and partners can wait for each other there if needed. The third athlete can rest.

Synchronised Lunges - Standing in a line holding the worm in a zercher hold two or three athletes will take a backwards step until their knees touch the floor. Then they will stand back up until knees and hips are fully extended at the same time for the rep to count. Athletes must lunge with the same leg as each other and alternate legs after each successful rep. The third athlete can rest if they want, or join the line and help.

Pairs synchronised shoulder to overhead - Two athletes will be facing each other with a barbell each, one standard and one axel bar. Starting in a front rack position, athletes will move the bars overhead with a strict or push press, or a push, power or split jerk. When both athletes have the bars overhead and have fully extended the knees, hips, shoulders and elbows, the rep will be counted. The bars do not have to be returned to the floor when changing athletes. The third athlete can rest.

Pull ups - The team can do a mixture of Rx’d pull ups and burpee jumping pull ups (these can also be assisted by the partners). The Rx’d pull up rep starts hanging from the bar with straight arms and finishes with the chin above the bar and can be strict, kipped or butterflied with a normal or mixed grip. Only one athlete can work at any time. The Burpee jumping pull up starts with a conventional burpee (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull their chin above the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead. The pull up athlete can be assisted by one or both of the other teammates at the same time.

Chest to Bar Pull Up - The team can do a mixture of Rx’d chest to bar pull ups and burpee jumping chest to bar pull ups (these can also be assisted by the partners). The Rx’d pull up rep starts hanging from the bar with straight arms and finishes with the chest actually touching the bar somewhere between the sternum and clavicle and can be strict, kipped or butterflied with a normal or mixed grip. Only one athlete can work at any time. The Burpee jumping chest to bar pull up starts with a conventional burpee (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull their chests to the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping chest to bar pull ups must be higher than the height of the athletes outstretched arm overhead. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time.

Bar Muscle Ups - The team can do a mixture of Rx’d bar muscle ups and 2 burpees jumping bar muscle ups (these can also be assisted by the partners). The Rx’d bar muscle up rep starts hanging from the bar with straight arms and finishes with the athlete making a transition on top of the bar and pressing out to the top of a dip. Only one athlete can work at any time. The Burpee jumping muscle up starts with 2 conventional burpees (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull themselves up and over the bar or be assisted up by their partners. The assistance must come in the way of lifting the athlete doing the muscle up and not creating a platform for them to push off. The pull up bar used for the jumping muscle ups must be higher than the height of the athletes outstretched arm overhead. The muscle up athlete can be assisted by one or both of the other teammates at the same time.

Scoring: For Time: Fastest is Better

On a running clock of 9 minutes complete the following 2 parts:

Part A
Complete the following for time:

30 Synchronised Deadlifts (Men 50&36kg / Women 35&26kg)
30 Synchronised Box Jumps 24/20”
30 Synchronised Power cleans (Men 50&36kg / Women 35&26kg)
30 Synchronised backward stepping lunges on the spot holding the worm in Zercher hold (2 or 3 athletes working) 60/45kg
30 Synchronised Shoulder to Overhead (Men 50&36kg / Women 35&26kg)

Time cap - 8 Minutes

Part B

In the remaining time left of the 9 minutes complete as many reps as possible of:
15 Pull ups (or burpee assisted pull ups)
15 Chest to bar pull ups (or burpee assisted chest to bar pull ups)
AMRAP Bar muscle ups (or 2 burpee assisted bar muscle ups)

Teams can do a mixture of Rx’d and burpee assisted reps

As soon as you complete Part A teams can begin Part B. If you fail to complete within 8 minutes you will move on for just 1 minute on Part B

Scoring

WOD 1 is scored entirely separately for Part A and Part B. They each hold equal weighting and will count as 2 separate WOD scores.

The score for Part A will be the time it takes to complete the workout. If a team fails to complete inside the time cap, 1 second per incomplete rep will be added to the 8 minute time cap.

The score for Part B will be the total reps completed. The Rx’d movements and the burpee assisted movements carry the same value - 1 rep for each successful rep completed (eg. 2 burpees and an assisted bar Muscle up = 1 Rep)

Movement Standards

Male athletes have a 50kg barbell and a 36.5kg axel bar, female athletes have a 35kg barbell and a 26.5kg axel bar.

Synchronised Deadlift - Two athletes will be facing each other with a barbell each, one standard and one axel bar. They will deadlift the bars to the finish position of the deadlift. When both athletes are standing tall with the head behind the bar the rep will be counted. The synchronised point is at the top of the lift and partners can wait for each other there if needed. The third athlete can rest.

Synchronised box jumps - There will be two boxes per team. Two athletes will jump or step onto the boxes. When both athletes are standing tall the rep will be counted. The third athlete can rest.

Synchronised cleans - Two athletes will be facing each other with a barbell each, one standard and one axel bar. The bars will start on the floor. Athletes will clean the bar any way to the shoulders. When both athletes are standing tall with elbows through at the same time, the rep will be counted. The synchronised point is at the top of the lift and partners can wait for each other there if needed. The third athlete can rest.

Synchronised Lunges - Standing in a line holding the worm in a zercher hold two or three athletes will take a backwards step until their knees touch the floor. Then they will stand back up until knees and hips are fully extended at the same time for the rep to count. Athletes must lunge with the same leg as each other and alternate legs after each successful rep. The third athlete can rest if they want, or join the line and help.

Pairs synchronised shoulder to overhead - Two athletes will be facing each other with a barbell each, one standard and one axel bar. Starting in a front rack position, athletes will move the bars overhead with a strict or push press, or a push, power or split jerk. When both athletes have the bars overhead and have fully extended the knees, hips, shoulders and elbows, the rep will be counted. The bars do not have to be returned to the floor when changing athletes. The third athlete can rest.

Pull ups - The team can do a mixture of Rx’d pull ups and burpee jumping pull ups (these can also be assisted by the partners). The Rx’d pull up rep starts hanging from the bar with straight arms and finishes with the chin above the bar and can be strict, kipped or butterflied with a normal or mixed grip. Only one athlete can work at any time. The Burpee jumping pull up starts with a conventional burpee (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull their chin above the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead. The pull up athlete can be assisted by one or both of the other teammates at the same time.

Chest to Bar Pull Up - The team can do a mixture of Rx’d chest to bar pull ups and burpee jumping chest to bar pull ups (these can also be assisted by the partners). The Rx’d pull up rep starts hanging from the bar with straight arms and finishes with the chest actually touching the bar somewhere between the sternum and clavicle and can be strict, kipped or butterflied with a normal or mixed grip. Only one athlete can work at any time. The Burpee jumping chest to bar pull up starts with a conventional burpee (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull their chests to the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping chest to bar pull ups must be higher than the height of the athletes outstretched arm overhead. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time.

Bar Muscle Ups - The team can do a mixture of Rx’d bar muscle ups and 2 burpees jumping bar muscle ups (these can also be assisted by the partners). The Rx’d bar muscle up rep starts hanging from the bar with straight arms and finishes with the athlete making a transition on top of the bar and pressing out to the top of a dip. Only one athlete can work at any time. The Burpee jumping muscle up starts with 2 conventional burpees (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull themselves up and over the bar or be assisted up by their partners. The assistance must come in the way of lifting the athlete doing the muscle up and not creating a platform for them to push off. The pull up bar used for the jumping muscle ups must be higher than the height of the athletes outstretched arm overhead. The muscle up athlete can be assisted by one or both of the other teammates at the same time.

Scoring: For Repetitions: More is Better

On a running clock of 9 minutes complete the following 2 parts:

Part A
Complete the following for time:

30 Synchronised Deadlifts (Men 50&36kg / Women 35&26kg)
30 Synchronised Box Jumps 24/20”
30 Synchronised Power cleans (Men 50&36kg / Women 35&26kg)
30 Synchronised backward stepping lunges on the spot holding the worm in Zercher hold (2 or 3 athletes working) 60/45kg
30 Synchronised Shoulder to Overhead (Men 50&36kg / Women 35&26kg)

Time cap - 8 Minutes

Part B

In the remaining time left of the 9 minutes complete as many reps as possible of:
15 Pull ups (or burpee assisted pull ups)
15 Chest to bar pull ups (or burpee assisted chest to bar pull ups)
AMRAP Bar muscle ups (or 2 burpee assisted bar muscle ups)

Teams can do a mixture of Rx’d and burpee assisted reps

As soon as you complete Part A teams can begin Part B. If you fail to complete within 8 minutes you will move on for just 1 minute on Part B

Scoring

WOD 1 is scored entirely separately for Part A and Part B. They each hold equal weighting and will count as 2 separate WOD scores.

The score for Part A will be the time it takes to complete the workout. If a team fails to complete inside the time cap, 1 second per incomplete rep will be added to the 8 minute time cap.

The score for Part B will be the total reps completed. The Rx’d movements and the burpee assisted movements carry the same value - 1 rep for each successful rep completed (eg. 2 burpees and an assisted bar Muscle up = 1 Rep)

Movement Standards

Male athletes have a 50kg barbell and a 36.5kg axel bar, female athletes have a 35kg barbell and a 26.5kg axel bar.

Synchronised Deadlift - Two athletes will be facing each other with a barbell each, one standard and one axel bar. They will deadlift the bars to the finish position of the deadlift. When both athletes are standing tall with the head behind the bar the rep will be counted. The synchronised point is at the top of the lift and partners can wait for each other there if needed. The third athlete can rest.

Synchronised box jumps - There will be two boxes per team. Two athletes will jump or step onto the boxes. When both athletes are standing tall the rep will be counted. The third athlete can rest.

Synchronised cleans - Two athletes will be facing each other with a barbell each, one standard and one axel bar. The bars will start on the floor. Athletes will clean the bar any way to the shoulders. When both athletes are standing tall with elbows through at the same time, the rep will be counted. The synchronised point is at the top of the lift and partners can wait for each other there if needed. The third athlete can rest.

Synchronised Lunges - Standing in a line holding the worm in a zercher hold two or three athletes will take a backwards step until their knees touch the floor. Then they will stand back up until knees and hips are fully extended at the same time for the rep to count. Athletes must lunge with the same leg as each other and alternate legs after each successful rep. The third athlete can rest if they want, or join the line and help.

Pairs synchronised shoulder to overhead - Two athletes will be facing each other with a barbell each, one standard and one axel bar. Starting in a front rack position, athletes will move the bars overhead with a strict or push press, or a push, power or split jerk. When both athletes have the bars overhead and have fully extended the knees, hips, shoulders and elbows, the rep will be counted. The bars do not have to be returned to the floor when changing athletes. The third athlete can rest.

Pull ups - The team can do a mixture of Rx’d pull ups and burpee jumping pull ups (these can also be assisted by the partners). The Rx’d pull up rep starts hanging from the bar with straight arms and finishes with the chin above the bar and can be strict, kipped or butterflied with a normal or mixed grip. Only one athlete can work at any time. The Burpee jumping pull up starts with a conventional burpee (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull their chin above the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead. The pull up athlete can be assisted by one or both of the other teammates at the same time.

Chest to Bar Pull Up - The team can do a mixture of Rx’d chest to bar pull ups and burpee jumping chest to bar pull ups (these can also be assisted by the partners). The Rx’d pull up rep starts hanging from the bar with straight arms and finishes with the chest actually touching the bar somewhere between the sternum and clavicle and can be strict, kipped or butterflied with a normal or mixed grip. Only one athlete can work at any time. The Burpee jumping chest to bar pull up starts with a conventional burpee (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull their chests to the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping chest to bar pull ups must be higher than the height of the athletes outstretched arm overhead. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time.

Bar Muscle Ups - The team can do a mixture of Rx’d bar muscle ups and 2 burpees jumping bar muscle ups (these can also be assisted by the partners). The Rx’d bar muscle up rep starts hanging from the bar with straight arms and finishes with the athlete making a transition on top of the bar and pressing out to the top of a dip. Only one athlete can work at any time. The Burpee jumping muscle up starts with 2 conventional burpees (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull themselves up and over the bar or be assisted up by their partners. The assistance must come in the way of lifting the athlete doing the muscle up and not creating a platform for them to push off. The pull up bar used for the jumping muscle ups must be higher than the height of the athletes outstretched arm overhead. The muscle up athlete can be assisted by one or both of the other teammates at the same time.

Scoring: For Repetitions: More is Better

Strength Ladder - Touch and Go Cleans

Men
50-60-65-70-75-80-85-90kg
Women
35-40-45-47.5-50-55-60-62.5kg

Teams will have 1:05 on each weight for all team members to complete up to 5 reps of a touch and go clean.

Teams then have 10 seconds to move to the next barbell in the ladder.

All successful touch and go sets will count. So if one athlete gets 3 successful reps but fail the 4th they will score 3 points at that barbell.

If any team member can’t complete any reps or doesn’t want to attempt any they can still proceed to the next weight up and attempt that.

Athletes can reattempt as many times as they want in the 1:05 but only their single best effort will count. An athlete doing a set of 3 and then a set of 2 only scores 3 points for the team (the 2 rep set does not count for anything as they already got 3).

Scoring

At each barbell there is the opportunity to collect 15 points (5 per team member), with the exception of the final barbell which can be cleaned for as many reps as you can in one unbroken touch and go set. So if an athlete manages 8 reps they score 8 points (this is only applicable on the final bar).

The total amount of points available for this workout is 120 (15 per bar) plus any extra reps you can get on the final bar for doing a bigger set than the standard 5 reps.

Movement Standards

‘Touch and Go’ Cleans - Any type of clean is permitted (muscle, power, squat, split) including cleans from a hang, as long as the athlete finishes standing tall (knees and hips extended) with the feet in line and the elbows in front of the bar. Athletes can rest in any position with the barbell except on the floor, so a pause at the shoulder or at the waist is allowed. The reps must be strung together with no pause to reset on the floor. A pause on the floor even for a second would constitute ‘end of attempt’.

Scoring: For Repetitions: More is Better

Strength Ladder - Touch and Go Cleans

Men
50-60-65-70-75-80-85-90kg
Women
35-40-45-47.5-50-55-60-62.5kg

Teams will have 1:05 on each weight for all team members to complete up to 5 reps of a touch and go clean.

Teams then have 10 seconds to move to the next barbell in the ladder.

All successful touch and go sets will count. So if one athlete gets 3 successful reps but fail the 4th they will score 3 points at that barbell.

If any team member can’t complete any reps or doesn’t want to attempt any they can still proceed to the next weight up and attempt that.

Athletes can reattempt as many times as they want in the 1:05 but only their single best effort will count. An athlete doing a set of 3 and then a set of 2 only scores 3 points for the team (the 2 rep set does not count for anything as they already got 3).

Scoring

At each barbell there is the opportunity to collect 15 points (5 per team member), with the exception of the final barbell which can be cleaned for as many reps as you can in one unbroken touch and go set. So if an athlete manages 8 reps they score 8 points (this is only applicable on the final bar).

The total amount of points available for this workout is 120 (15 per bar) plus any extra reps you can get on the final bar for doing a bigger set than the standard 5 reps.

Movement Standards

‘Touch and Go’ Cleans - Any type of clean is permitted (muscle, power, squat, split) including cleans from a hang, as long as the athlete finishes standing tall (knees and hips extended) with the feet in line and the elbows in front of the bar. Athletes can rest in any position with the barbell except on the floor, so a pause at the shoulder or at the waist is allowed. The reps must be strung together with no pause to reset on the floor. A pause on the floor even for a second would constitute ‘end of attempt’.

Scoring: For Time: Fastest is Better

Complete 2 rounds for time of:

50 Double unders/150 Single skips
20 Synchronised Worm Squats 60kg/45kg
20 Toes to bar /40 Toes to chest height
20 Synchronised Worm Cleans to alternating shoulders
20 Synchronised Worm facing burpees (2 people working)

Finish with all three team members standing on the box!

Time cap - 9 Minutes

Scoring

The score is your time. If teams fail to complete inside the cap then one second per incomplete rep will be added to the 9 minute time cap to give teams a result in time.

Movement Standards

Double unders / Single unders - Only one athlete can work at any time. The rope must pass under the feet twice for a double under and once for a single under. Single footed jumps are allowed as long as the rope passes around the body fully. Teams must choose doubles or singles for the entire set. If they change half way through a set they must begin the set from zero. There is no requirement for all team members to complete a rep.

Synchronised Worm Squats - All 3 athletes will be working at the same time. The entire team must clean the worm to their shoulders, then all squat until the hip creases are below the knee before returning to a fully standing position. The synchronised point is at the top of the movement so all three athletes must be standing tall with hips and knees fully extended at the same time to be awarded the rep.

Toes to Bar / Toes to Chest Height - Only one athlete can work at any time. The team must choose toes to bar or toes to chest height and not a mixture of the two. The rep starts with the athlete hanging from the bar with feet behind the vertical plane and the rep is counted when both feet simultaneously make contact with the bar or reach chest height above the sternum for the chest high reps. Any change of target height during the set will reset the score to zero for the set.

Worm Cleans to Alternating Shoulders - All three team members will be working at the same time. Teams will lift the worm from the floor up to the same shoulder. Once all three members are standing tall with the worm on their shoulders and their knees and hips fully extended, the rep will be counted. After the worm has been returned to the floor the next rep has to go to the opposite shoulder.

Synchronised Worm Facing Burpees - Two out of the three athletes will be working. Athletes will lie down facing the worm with their head behind the worm and their chest and legs touching the floor. They will then step or jump to their feet and then step or jump over the worm. When both athletes are on the opposite side of the worm the rep is counted and the next rep can begin.

Scoring: For Time: Fastest is Better

Complete 2 rounds for time of:

50 Double unders/150 Single skips
20 Synchronised Worm Squats 60kg/45kg
20 Toes to bar /40 Toes to chest height
20 Synchronised Worm Cleans to alternating shoulders
20 Synchronised Worm facing burpees (2 people working)

Finish with all three team members standing on the box!

Time cap - 9 Minutes

Scoring

The score is your time. If teams fail to complete inside the cap then one second per incomplete rep will be added to the 9 minute time cap to give teams a result in time.

Movement Standards

Double unders / Single unders - Only one athlete can work at any time. The rope must pass under the feet twice for a double under and once for a single under. Single footed jumps are allowed as long as the rope passes around the body fully. Teams must choose doubles or singles for the entire set. If they change half way through a set they must begin the set from zero. There is no requirement for all team members to complete a rep.

Synchronised Worm Squats - All 3 athletes will be working at the same time. The entire team must clean the worm to their shoulders, then all squat until the hip creases are below the knee before returning to a fully standing position. The synchronised point is at the top of the movement so all three athletes must be standing tall with hips and knees fully extended at the same time to be awarded the rep.

Toes to Bar / Toes to Chest Height - Only one athlete can work at any time. The team must choose toes to bar or toes to chest height and not a mixture of the two. The rep starts with the athlete hanging from the bar with feet behind the vertical plane and the rep is counted when both feet simultaneously make contact with the bar or reach chest height above the sternum for the chest high reps. Any change of target height during the set will reset the score to zero for the set.

Worm Cleans to Alternating Shoulders - All three team members will be working at the same time. Teams will lift the worm from the floor up to the same shoulder. Once all three members are standing tall with the worm on their shoulders and their knees and hips fully extended, the rep will be counted. After the worm has been returned to the floor the next rep has to go to the opposite shoulder.

Synchronised Worm Facing Burpees - Two out of the three athletes will be working. Athletes will lie down facing the worm with their head behind the worm and their chest and legs touching the floor. They will then step or jump to their feet and then step or jump over the worm. When both athletes are on the opposite side of the worm the rep is counted and the next rep can begin.