Presenting Sponsor: Sparks Toyota

Division:  Individual

Rx	Intermediate	35-44 / 45+	Scaled	13 - 15 / 16 - 18
30 / 24 Cal Echo Bike 3 Rope Climbs 60 yard SB Carry 3 Rope Climbs 30 / 24 Cal Echo Bike SB:  150 / 100	24 / 18 Cal Echo Bike 2 Rope Climbs 60 yd SB Carry 2 Rope Climbs 24 / 18 Cal Echo Bike SB:  125 / 90	24 / 18 Cal Echo Bike 2 Rope Climbs 60 yd SB Carry 2 Rope Climbs 24 / 18 Cal Echo Bike SB:  125 / 90	18 / 12 Cal Echo Bike 15 SDHP 60 yd SB Carry 15 SDHP 18 / 12 Cal Echo Bike SB:       100 / 70 SDHP:  53 / 35 (kettlebell)	18 / 12 Cal Echo Bike 2 Rope Climbs 60 yd SB Carry 2 Rope Climbs 18 / 12 Cal Echo Bike SB:  100 / 70

Workout Flow: 

The following description will use the Rx work capacity for clarity.  If you are not Rx, please refer to  your division.

The workout begins with the athlete standing on the start mat.  At the call of go, the athlete will sprint to the bike to begin the prescribed work (30 calories for males / 24 calories for females).  Once finished, the athlete will move to the rig to perform 3 rope climbs.  After 3 rope climbs have been completed, they will pick up their sandbag (150 lbs for males / 100 lbs for females) and carry them 15 yards down and 15 yards back.  Once they return the bag, after 60 yards total, they will perform another 3 rope climbs.  Upon finishing the 3rd rope climb, they will move back to the bike to perform the prescribed work (30 calories for males / 24 calories for females).  Once the final calorie has been earned, they will get off the bike and sprint through the finish line where time will be recorded.

Time Cap:  7 minutes

Score:  For Time

Tie Breaker:  N/A

Special Instructions:  N/A

Movement Standards

Echo Bike:  The judge will not assist the athlete with turning on the monitor or resetting the monitor.  The athlete cannot leave the bike until the prescribed number of calories is shown on the monitor.  The athlete must reset the monitor.

Rope Climb:  The athlete must climb the rope and make contact with the crossbar of the rig before descending.  The athlete must show a controlled descent and may not free fall.  

Kettlebell Sumo DeadLift High Pulls:  For the Scaled Division, Sumo Deadlift High Pulls.  The kettlebell must start on the ground and be lifted to a point where the handle is above the sternum.

Bearhug Sandbag Carry:  The sandbag must start behind the designated line.  The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag.  The sandbag is not permitted to be carried on the athlete’s shoulder.  The athlete must have the sandbag in full control before starting their carry.  The athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. 

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Presenting Sponsor: Bradley Housing Development

Division:  Team

Rx	Intermediate	Masters (CoEd Only)	Scaled
Minutes 0-7 (For Time) Waterfall Style 30 / 24 Cal Echo Bike 3 Rope Climbs 30 yard SB Carry Minutes 7-15 (AMRAP) Break work however you choose 90 / 72 Cal Echo Bike 12 Rope Climbs 90 yard SB Carry SB:  150 / 100	Minutes 0-7 (For Time) Waterfall Style 24 / 18 Cal Echo Bike 2 Rope Climbs 30 yard SB Carry Minutes 7-15 (AMRAP) Break work however you choose 72 / 54 Cal Echo Bike 10 Rope Climbs 90 yard SB Carry SB:  125 / 90	Minutes 0-7 (For Time) Waterfall Style 24 / 18 Cal Echo Bike 2 Rope Climbs 30 yard SB Carry Minutes 7-15 (AMRAP) Break work however you choose 72 / 54 Cal Echo Bike 10 Rope Climbs 90 yard SB Carry SB:  125 / 90	Minutes 0-7 (For Time) Waterfall Style 18 / 12 Cal Echo Bike 15 SDHP 30 yard SB Carry Minutes 7-15 (AMRAP) Break work however you choose 54 / 36 Cal Echo Bike 60 SDHP 90 yard SB Carry SB:       100 / 70 SDHP:  53 / 35 (kettlebell)

 

Workout Flow: 

This workout has two parts and two scoring opportunities.  The first part is from minutes 0 - 7 and the second part is from minutes 7 - 15.  The following description will use the Rx work capacity for clarity.  If you are not Rx, please refer to  your division.

The first part of the workout will be a waterfall style format, where each teammate follows the other immediately after they finish prescribed work for each movement, but at no point during the workout can they pass any teammate  in front of them.  If a teammate happens to catch someone in front of them, they must wait until that person finishes and moves on.  The workout begins with all four athletes standing on the start mat.  At the call of go, athlete 1 will mount the bike and begin the set of calories (30 calories for the males / 24 calories for the females).  Once the prescribed number of calories is shown on the monitor, the athlete will dismount the bike and move to the rig for 3 rope climbs.  Once all 3 rope climbs have been completed, they will pick up their sandbag (150 lbs for males / 100 lbs for females) and carry the bag 15 yards down and 15 yards back.  Once the carry has been completed, they will rest until the 7 minute mark.

At the 7 minute mark, the team will begin an AMRAP splitting the work however they decide, but only one athlete may be working at a time.  This portion of the workout begins with prescribed work on the echo bike (90 calories for males / 72 calories for females).  Once the team accumulates the calories required, they will move to the rig for 12 rope climbs.  After finishing 12 rope climbs, the team will move to a 90 yard sandbag carried, performed in 15 yard down and 15 yard back increments.  Once the 90 yard carry has been completed the team will move back to the bike and continue to work through the same prescribed work until time is called at the 15 minute mark. 

Time Cap:  15 minutes

Score:  Two scores:  The first part of the workout (0-7 minutes) will be scored for time and the second part of the workout will be scored for reps (7-15 minutes)..

Tie Breaker:  The tie break for this workout will be the time from part 1.

Special Instructions:  Special Instructions:  CoEd Cal Echo Bike:  Rx:  81 | Int:  63 | Mas:  63 | Sc:  45

Movement Standards

Echo Bike:  The judge will not assist the athlete with turning on the monitor or resetting the monitor.  The athlete cannot leave the bike until the prescribed number of calories is shown on the monitor.  The athlete must reset the monitor.

Rope Climb:  The athlete must climb the rope and make contact with the crossbar of the rig before descending.  The athlete must show a controlled descent and may not free fall.  For the Scaled Division, Sumo Deadlift High Pulls.  The kettlebell must start on the ground and be lifted to a point where the handle is above the sternum.

Bearhug Sandbag Carry:  the sandbag must start behind the designated line.  The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag.  The sandbag is not permitted to be carried on the athlete’s shoulder.  The athlete must have the sandbag in full control before starting their carry.  The athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down.