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Workout Description




For time :

50 Syncro WallBalls (MF1)

50 Syncro GHD (MF2)

When pairs are done, they switch exercise.

Then:

50 Syncro Pistols (MF1 )

50 Syncro TTB (MF2)

When pairs are done, they switch exercise.

Then:

50 Hang Cleans - MM

50 Hang Cleans - FF ( waterfall fashion)

Then:

25/25 Cals bike MM (bike 1)

20/20 Cals bike FF (bike 2)


Weight for men: WB: 30lbs/10ft, Cleans: 225lbs

Weight for women: WB: 20lbs/10ft, Cleans 155lbs


Time Cap: 20 minutes
Heat size: 10 Teams
Points : 100 pts

Flow:

All four athletes will be at the starting grid. At the call of 321 go, the first female and male pair (M/F1) will advance to the rig and perform 50 Synchro wall balls. 30/20 to 10ft. At the same time, the second pair of athletes (MF2) will perform 50 synchro GHDs.


When both teams complete this work, they switch. MF1 will switch and perform 50 synchro GHD and MF2 will achieve 50 synchro Wall Balls.


Once both completed


MF1 will head to the pistol area and perform 50 synchro pistol squats.


MF2 will go to the rig and perform 50 synchro Toes to bars.


When both teams complete this work, they switch. MF1 will switch and perform 50 synchro Toes to bars, and MF2 will achieve 50 synchro Pistols.


Once work is completed, the groups switch into MM/FF pairs and proceed to their barbells. Where they each will perform 50 cleans in a waterfall fashion.


From the staged barbell area, MM team will begin 50 hang cleans @225 - switching as needed and advancing every ten reps.


FF can start their cleans, switching as needed, as soon as the MM pair finishes their first 10 cleans and rolls their barbell into the next section. FF pair also will advance the barbell after every 10 reps.


At no time can the FF team pass the MM team.


When completed - MM team will roll their barbells to the last section.


As soon as the ladies finish, then the whole team will advance to the two echo bikes.


Simultaneously

M1 will perform 25 cals.

F1 will perform 20 cals.


When both have finished, they can run to the finish line. After getting to the line, then the other two athletes can commence their calories.


Simultaneously.

M2 will perform 25 cals

F2 will perform 20 cals.


Once both are completed, they will both run to the finish line.


For Clarity - The workout breaks out as such.

50 Syncro WallBalls MF1 30/20-10ft

50 Syncro GHD MF2

When Both pairs finish each of these two movements they move to the next section.

50 Syncro Pistols (2 ) MF1

50 Syncro TTB (2) MF2

When both pairs finish each of these two movements, they move to the barbell section. :

Athletes will then switch to MM/FF pairs.

Athletes will then perform, in waterfall fashion

50 Hang Cleans - M/M and F/F 225/155 each pair.

When Cleans are completed for both pairs

Each athlete will perform

25/25 and 20/20 Cals

MM Echo Bike 1

FF Echo Bike 2


Community Team Variation:

Time Cap: 18 minutes

Heat size: 8 Teams


For time:

50 Syncro WallBalls (MF1)

50 Syncro GHD (MF2)

When pairs are done, they switch exercice.

Then:

50 Hang Cleans - MM

50 Hang Cleans - FF ( waterfall fashion)

Then:

25/25 Cals bike MM (bike 1)

20/20 Cals bike FF (bike 2)


Weight for men: WB: 20lbs, Cleans: 205lbs

Weight for women: WB: 14lbs, Cleans 135lbs

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 Wall Balls
  • At the start of each rep, the ball must be in the support position in front of the body.

  • Squat until the hip crease is below the knees.

  • A squat clean to start the set is allowed as long as the ball starts on the ground.

  • If the ball hits low or does not hit the wall, the rep will not count.

  • If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

  • Male and female athletes are required to perform their reps in a synchronized fashion.

  • The synchro happens at the bottom of the squats for the Wall Ball.

  • Male and female athletes do need to wait in the designated working area before moving to the GHD.

  • The rep is credited when the center of the ball hits the target at or above the specified height.


Synchro GHD
  • Each rep begins and ends with the athletes seated at the top of the GHD with hands touching the foot pads.

  • The athletes must touch the ground or designated riser with both hands before returning to the seated position.

  • The touch on the ground or riser must be overhead, not to the side of the body. The fingers must be at least in line with the top of the head when viewed from profile.

  • Both athletes must touch the ground/riser together.

  • Both athletes must touch the foot pads together.

  • If one athlete arrives at either position ahead of the other, they may hold that position for the other athlete.

  • Male and female athletes do need to wait in the designated working area before moving to the Wall Balls.

  • The rep is credited when both athletes' hands touch the foot pads.


Synchro Pistols