TEAMS WORKOUT 3 & 4 2020

WORKOUT Name - "vertigo"

WORKOUT DESCRIPTION

Event 3 - Pair 1:

15m HS walk (together)*

30-20-10

Synchronised Wall Balls (20/14lbs)**

Synchronised Pull-ups ***

15m HS walk (together) 

 

Time cap: 8 minutes 

 

Event 4 - Pair 2:

15m HS walk (together)*

30-20-10

Synchronised Wall Balls (20/14lbs)**

Synchronised Pull-ups***

15m HS walk (together) 

 

Time cap: 8 minutes

* Scaled / Masters 45+ : 15m Single Arm Overhead Walking Lunge (together) 15 / 10kg

** Scaled / Masters 45+ : Wall Ball (Sub- Wall Ball Thrusters 2x1)

*** Scaled / Masters 45+ : Substitution Pull ups = Synchro 2x1 Burpee Bar Touches  

WORKOUT FLOW

Events 3 & 4 will each be completed by one male and one female athlete. Each event will be scored separately. Event 3 will commence at 0:00 and Event 4 will commence at 8:00. If a team fails to complete the workout, they will be awarded a 1 second penalty for each rep not completed. If team 1 completes event 3 in under 8 minutes, team 2 will still wait until the 8 minute mark before they start event 4. 

 

At the call of “3,2,1 Go” the first team will commence their 15m handstand walk. Both athletes will perform their handstand walk at the same time, but do not need to be synchronised. 

 

When both athletes have completed their handstand walk, the athletes will perform 30 synchronised wall balls. At the completion of 30 reps, the athletes will perform 30 synchronised pull-ups. The athletes will then perform 20 wall balls, 20 pull-ups, 10 wall balls and 10 pull-ups as a synchronised pair. At the completion of 10 pull-ups, the athletes will then perform another 15m handstand walk back to the start mat. When both athletes have completed their handstand walk, the event is completed and the team will be awarded a time.

 

At 8:00, team 2 will commence the exact same workout for event 4.

MOVEMENT STANDARDS

Handstand Walk

Both team members will complete the handstand walk at the same time, but this is not a synchronised movement. Athletes must kick up with their fingers behind the start line of the 15m track. At the conclusion of the handstand walk, athletes must clearly cross the finish line with both hands before kicking down. The handstand walk will be broken up into 5 x 3m segments. Athletes must complete at least 3m at a time. If an athlete enters a 3m segment and fails to complete that segment, they must go back to the start of that segment and start again. Athletes must start each segment with their fingers behind the line and must complete each segment with their hands clearly past the line for the rep to count. Athletes will be awarded 1 rep for each segment completed. 

 

Wall Ball

This is a synchronised wall ball. Both team members must perform each rep in unison. There are two points of synchronisation: both athletes must hit the bottom of the squat at the same time with their hips clearly below their knees and both athletes must hit the target at the same time. Men will throw a 20lb ball to a 10ft target and women will throw a 14lb ball to a 9ft target. 

 

Pull-up 

This is a synchronised pull-up. Both athletes must perform each rep in unison. The pull-up starts with both athletes in a dead hang position with the feet off of the floor and the arms completely straight under the bar. A successful rep will be counted when both athletes’ chins clearly pass above the pull-up bar at the top of the movement. Any style of pull-up is permitted including strict, kipping and butterfly pull-ups and any style of grip is permitted including overhand, underhand and mixed grips as long as the standards listed above are clearly met.

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