Workout 2

AllStar Alliance Online Pairs brought to you by Again Faster and True Protein.

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Week 2, presented by Gorilla Health and Programmed by SwanStrong.

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Workout description

AMRAP 15 minutes: 

50 Double Unders (same time)*

15 Synchro Bar Facing Burpees

20 C&J (share the reps)**

Men: 42.5, 52.5, 62.5, 70, 85, 92.5, 102.5 112.5kg

Women: 30, 35, 42.5, 50, 62.5, 70, 80, 85kg

* Scaled 100 Synchro Single Unders

  (Masters 45+ - Choice 100 synchro Single unders or 50 synchro Double unders) 

** Scaled

     Men: 30, 35, 42.5, 50, 62.5, 70, 80, 85kg

     Female: 20, 25, 30, 35, 40, 45, 50, 55kg

** Master 45+ and Teens 

     Men: 35, 42.5, 52.5, 62.5, 70, 85, 92.5, 102.5kg

     Female: 25, 30, 35, 42.5, 50, 62.5, 70, 80kg

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Workout FLOW

This workout is scored for total reps. 

At “3,2,1, Go”, both athletes will pick up their ropes and begin completing 50 double unders (each). These double unders need to be completed at the same time but do not need to be synchronised. At the completion of 50 double unders, both athletes will move to the barbell and perform 15 synchronised bar facing burpees. 

Following the completion of 15 synchronised bar facing burpees, the team will then complete 20 Clean & Jerks. This movement is not synchronised, athletes will need to complete 20 reps between them. Athletes can choose to break up the reps in whichever fashion best suits them. Mixed sex pairs will require 2 different barbells to be set up. Same sex pairs can choose to either use a single barbell or two barbells. 

At the completion of 20 Clean & Jerks, athletes will commence the next round of the workout. It is up to the athletes when they change their weights prior to the next round of Clean & Jerks. If one athlete can not perform a single rep at one of the listed weights but the other partner can, then that partner can complete all of the reps in that round, allowing the team to advance. 

movement standards

Double Unders

For each rep to count, the athlete must clearly pass the rope under their feet twice in a single jump. The pair must complete their double unders at the same time (50 reps each), however these reps do not need to be synchronised perfectly. 

Bar Facing Burpee

This is a synchronised bar facing burpee. There is one point of synchronisation in this movement: both athletes must have their chests on the ground at the same time before jumping up and over the bar. Athletes can get up and down off the ground however they choose. Both athletes do not need to jump over the barbell at the same time, but both athletes do need to perform the correct standard of a bar facing burpee. This means that both athletes must successfully jump and land with two feet when jumping over the barbell. If one athletes fails to do this (eg. hops/skips over the barbell), then this will be deemed a no rep. In the event of a no rep, the entire repetition must be completed again (starting on the ground). 

Clean & Jerk

Any style of Clean & Jerk is permitted. Athletes may choose to utilise any combination of a muscle clean, power clean, squat clean, split clean and press, push press, push jerk or split jerk. The barbell must clearly touch the ground between reps if the athlete chooses to perform “touch & go” reps. Each repetition is complete when the athlete is standing tall, with feet together, straight arms and the barbell locked out overhead. If an athlete fails to show “control” in this position, it will be deemed a no rep. Collars must be secured on the barbell for reps to count.