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Workout Description




For time :

MF1

3 rounds for time:

15 Synchro Strict HSPU

5 synchro Front Squats


Immediately follow by:


MF2

3 rounds for time:

15 Synchro Strict HSPU

5 synchro Front Squats


Weight for men: 265lb

Weight for women: 155lb



Time Cap: 12 minutes
Heat size: 10 Teams
Points : 100 pts

Flow

All four athletes will be on the starting grid. At the call of 321 go, the first female and male pair (MF1)will advance to the rig and perform 15 Synchro Strict HSPU.


Once completed, the pair will advance to their pre-staged bars and perform 5 synchro front squats.


After completing their reps, they will advance the barbell to the next section and return for a second and third round.


Once again, the team advances the barbell after each completed set of front squats.


After the last rep of front squats in round 3 MF1 will roll their barbells to the second staging area for the M/F2 pair.


After rolling into the section, the athletes can hop/jump/walk over the bars and make their way to the finish mat. As soon as MF1 are at the finish mat, MF2 can enter the rig and commence with their strict handstand push-ups.


They will continue the same pattern until they complete their last front squats. They will then place the barbell down, and then they can jump/hop/walk over the barbells to the finish line.

Community Team Variation:

Heat size: 8 Teams


For Time:

MF1

3 rounds for time:

15 Synchro HSPU

5 synchro Front Squats


Immediately follow by:


MF2

3 rounds for time:

15 Synchro HSPU

5 synchro Front Squats


Weight for men: 185lb

Weight for women: 135lb


In an effort to ensure the best experience and safety for all Community Teams;  if there is a movement or weight that cannot be performed as prescribed, please inform us and we will do our best to accommodate your needs within the workout. The resulting score would be automatically moved to just below the last placed Rx competitor, but you will still enjoy the workout and the Atlas Games Experience!  


Scoring:

The team's score is the total time for completing the event.


Movement Standards:


Synchro Strict HSPU
  • The arms must be fully extended and in line with the body before the athlete can descend.

  • Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.

  • The hands must remain inside the designated box.

  • If any part of the hand, including any part of the fingers, touches the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.

  • The feet need to remain in contact with the wall for the duration of the movement.

  • Kipping IS NOT ALLOWED during the set of strict handstand push-ups. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition. During the strict repetitions the feet may be no wider than the width of the hands at any point.


The rep is credited when:

  • Each rep is credited when both athletes return to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.

Synchro Front Squats
  • Each set of Front Squats begins with the barbell on the ground in the correct designed area.

  • A full squat clean into the Front Squat is allowed when the barbell is taken from the floor on any reps.

  • The crease of all athletes’ hips must clearly pass below the top of the knees in the bottom position.

  • Athletes must be facing each other, in the designated area, when performing the synchro Front Squats.

  • The athlete's bars must be brought back on the floor and rolled to the next position before going back to the rig to perform their next set of HSPU.


The rep is credited when:

  • Both athlete’s hips and knees are fully extended;

  • The bar is resting on both the athlete’s shoulders and their elbows are in front of the bar;

  • Both athlete’s feet are in line with one another when the athlete is viewed from profile.

  • Both Athletes must be in the extended position at the same time for the synchro rep to be credited.

  • If one athlete reaches the top before its partner, he may rest in the standing position until its partner comes to the full extension.

Judging Plan

20 judges total - One judge is at the HSPU Station and the second one manages the Front Squat.

  • Judge 1 is located at the rig near the HSPU stations.

  • Judge 2 is located behind the Front Squat Bar, manages the scorecard and the final time of the workout.

The judge will be in charge of moving the two bars between the end of the first pair and the second pair.


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