presented by Trident Event Group

For one total time:

Partner one

Calorie echo bike (M: 20 | W: 15) 

50 thrusters (M: 45lbs | W: 35lbs)

20 chest to bar pull ups

Partner two

Calorie echo bike (M: 20 | W: 15) 

50 thrusters (M: 45lbs | W: 35lbs)

10 bar muscle ups

- 10 minute time cap - 

Intermediate & intermediate masters

• Partner one: 20 chin over bar pull ups

• Partner two: 20 chest to bar pull ups.  

Novice

• Barbell M: 35lbs | W: 25lbs

• 20 ring rows per athlete 
  

Tie break is when partner one is done.

Workout Flow

Teams may choose which partner goes first and second, and regardless of order, athletes will complete the prescribed calories and use the prescribed barbell weight for their sex. The difference is the gymnastics from partner one to partner two (other than the novice division). 

Partner one will start on the bike, and at the call of "3-2-1 Go!" begin pedalling to complete 20/15 calories. The athlete must remain on the bike until the prescribed number of calories are completed. They will then advance to their barbell to complete 50 thrusters. Upon completing the 50 thrusters, the barbell will be placed on the floor before advancing to their pull up bar for 20 chest to bar pull ups, and then finishing by stepping onto their finish mat. 

Once partner one steps onto their finish mat, this will release partner two, who may be waiting on the bike to begin their portion of the workout. 

Partner two will complete the same prescribed work, except completing 10 bar muscle ups. 

Time stops when partner two reaches the finishing mat. If a team hits the cap, their score is the total reps completed. 

Movement Standards

Thruster

• The athlete will move from the bottom of a squat to full lockout overhead.

• The barbell starts on the ground.

• The hip crease must clearly pass below the top of the knees into the bottom position.

• A full squat clean into a thruster is allowed.

• The barbell must come to a full lockout overhead with the hips, knees, and arms fully extended for the rep to count.

• If the empty barbell is dropped to the floor, an extra 5 thruster penalty will be given. 

Bar muscle ups

• The athlete must begin with or pass through a hang below the bar with the arms fully extended and the feet off the ground.

• Pull-overs, rolls to support, and glide kips are not permitted.

• No portion of the athlete’s foot may rise above the height of the bar during the kip.

• At the top of the rep the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar.

• Only the hands, and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep.

• Once on top the hands must stay in contact with the bar. Removing the hands and resting while on the top of the bar is not allowed.

Pull-ups

• At the start of each rep, arms must be fully extended, with feet off the ground.

• Any style of pull-up or grip is permitted as long as the requirements are met.

• The rep is credited when the chin breaks the horizontal plane of the bar.

Chest to bar pull ups

• All the same rules apply as the above pull-ups, but the athletes chest (somewhere below the collarbone), must clearly make contact with the pull up bar. 

Ring rows

• Athletes will place their feet in front of the tape line below the rings. No part of the foot can touch the tape line. 

• Athletes will lean back till their arms are fully extended. The rep starts in this position and finishes when the athlete has rowed themselves up till their hands/rings make contact with the sides of their bodies.

• A straight body position must be maintained throughout the rep. Any bending at the hips, kipping, or swinging is not allowed. 

• The rings will be set to a standard height.