UNITY WINTER THROWDOWN

SCALED

7 MINUTE TC

4 ROUNDS:

16/12 CAL ECHO BIKE

16 POWER SNATCH - 30/20kg

------------------------------

RX

7 MINUTE TC

4 ROUNDS:

18/14 CAL ECHO BIKE

16 POWER SNATCH - 43/30kg

FLOW

On 3,2,1 go, athlete 1 one can start working their way through the echo bike calories, all reps must be split evenly between athletes

Once calories are hit, athlete 1 can then move to the bar to start their half of the power snatch reps, full extension must be shown at the top of each rep

The pair will then move back to the echo bike, continuing the format until all 4 rounds are complete

SCORING

This workout is for time, if a team does not finish their score will be CAP + reps completed

SCALED & RX

ATHLETE 1 - 4 MIN TC

ESTABLISH MAX - 3 HANG CLEAN + 3 STOH

ATHLETE 2 - 4 MIN TC

ESTABLISH 1RM CLEAN + JERK

FLOW 

FLOW

On 3, 2, 1 go, athlete 1 will move to their barbell to perform their complex of 3 hang cleans + 3 STOH. The barbell must be deadlift first before performing the first hang clean, showing full extension before starting the complex. The hang cleans can be power or squat, but full extension must be shown between each rep

The STOH can be strict press, push press, push jerk or split jerk, but all reps must achieve full extension overhead before the barbell is lowered back to shoulders

Once the 4 minute window for athlete 1 is complete, athlete 2 may then move to the barbell for their 4 minute window to establish a 1RM clean & jerk

If the barbell is off the floor when the timer goes for either athlete 1 or 2, they may finish their lift

SCORING

The score is max weight combined from both athletes heaviest successful lift

SCALED

0 - 4 MINS

24 WALLS BALLS

10 HANG C&J

18 PULL UPS

RT - LADDER* 

4 - 9 MINS

24 WALL BALLS

10 HANG C&J

18 PULL UPS

24 DEADLIFTS

RT - LADDER*

9 - 15 MINS

24 WALL BALLS

10 HANG C&J

18 PULL UPS

24 DEADLIFTS

10 WALL WALKS

RT - LADDER*

*LADDER = 

B.O.B  -  4 - 8 - 12 - 16 - 20 - ETC

HANG CLUSTER -  2 - 4 - 6 - 8 - 10 ETC

REST 1 MIN

2 MINS MAX DISTANCE C2 BIKE

BB - 50/30kg

----------------------------------

RX

0 - 4 MINS

24 WALLS BALLS

10 HANG C&J

24 C2B

RT - LADDER* 

4 - 9 MINS

24 WALL BALLS

10 HANG C&J

24 C2B

24 DEADLIFTS

RT - LADDER*

9 - 15 MINS

24 WALL BALLS

10 HANG C&J

24 C2B

24 DEADLIFTS

10 WALL WALKS

RT - LADDER*

*LADDER = 

B.O.B  -  4 - 8 - 12 - 16 - 20 - ETC

HANG CLUSTER -  2 - 4 - 6 - 8 - 10 ETC

REST 1 MIN

2 MINS MAX DISTANCE C2 BIKE

BB - 60/40kg

FLOW

On 3, 2, 1 go, the pair will start their 4 minute window working through the buy in, athlete 1 will move to the wall ball, all reps can be split however the pair wish. Once the wall balls are complete, the pair will split the hang C&J, then move on to the rig for pull ups or C2B

Once the buy in work is done, the pair will start working through the ascending ladder of burpees and hang clusters, splitting the work however they want

When the 4 minute window is up, the 5 minute window will start and and the pairs will go back to the buy in, starting again from the wall balls, working through the buy in and this time adding on the deadlifts

Pairs will pick up where they left off on the ladder, seeing how much further through they can get

When the 5 minute window is up, the last 6 minute window will start, pairs will move back to the buy in, this time adding the wall walks also, for the last time pairs will see how far through the can get through the ascending ladder in the remaining time of the 6 minute window

At 15 minutes, pairs will have a 1 minute rest, then go straight in to a 2 minute max distance C2 bike between them

Scaled athletes may use a purple band for pull ups for 2:1 reps, if they start unassisted on pull ups they cannot move to the band once the workout has started

Scaled athletes will have reduced distance on wall walks

SCORING

There is 2 scores for this workout, first score is overall reps completed, including the buy in work and how far through the pairs get through the ladder

The second score is metres on the C2 bike

Same as A

SCALED

12 MIN AMRAP

BUY IN EACH ROUND - 8 SYNCHRO LEG RAISES

YGIG ROUNDS:

8 DBL DB FORWARD LUNGES

24 SU’s

8 DBL DB STOH 

DB’S - 15/10kg

-----------------------------------------

RX

12 MIN AMRAP

BUY IN EACH ROUND - 8 SYNCHRO TTB

YGIG ROUNDS:

8 DBL DB FORWARD LUNGES

24 DU’s

8 DBL DB STOH 

DB’s - 22.5/15kg

FLOW

On 3, 2, 1 go, athletes will move to the rig and complete 8 synchro leg raises, once done athlete 1 will complete a round of 8 lunges, 24 single unders or double unders and 8 STOH, then athlete 1 + 2 will move back to the rig and complete 8 synchro leg raises, once done athlete 2 will then move on the round

Pairs will try to complete as many YGIG rounds in the 12 minute timecap

SCORING 

The overall score is reps, the more the better

The buy in synchro leg raises count towards amrap score