Override Off The Tracks Vol. 4.0

Override Off The Tracks Workout 1: “Uncle Franny”

For Time: 

w/ a 9min Time Cap

RX:

21 Partner Barbell Squats (135/85)

21 Synchro Burpees Over Bar

42 Pull Ups

15 Partner Barbell Squats

15 Sychro Burpees Over Bar

30 Pull Ups 

9 Partner Barbell Squats

9 Synchro Burpees Over Bar

18 Pull Ups 

Scaled:

21 Partner Squats (95/65)

21 Synchro Burpees Over Bar

42 Synchro Sit Ups

15 Partner Squats 

15 Synchro Burpees Over Bar

30 Synchro Sit Ups

9 Partner Squats

9 Burpees Over Bar

18 Synchro Sit Ups

Score = Total Time to complete the given work. In the event that the 9min time cap is reached. 1 Second per rep will be added to the total time for the workout.

*There is no tiebreak score for this workout

Workout Flow:

At the start of 3,2,1 Go, both athletes will pick up the barbell and begin their 21 partner barbell squats. Once 21 reps are completed, both athletes will move on to 21 synchro burpees over the bar. Once 21 reps are completed athletes will move to the pull up bar (RX) or abmats (Scaled) and perform 42 Pull Ups (RX) or 42 Synchro Sit Ups. *NOTE for the RX division pull up reps can be split anyway, for the scaled division the reps are performed synchro. Once 42 reps are completed both athletes will move back to the bar to begin round 2. Round 2+3 will follow the same workout flow with the rep scheme of 15 and 9 respectively. Time will stop once the final pull up/ abmat sit up is finished in the 3rd round. 

Movement Standards:

Partner Barbell Squats:

For the partner barbell squats both partners must start by cleaning the bar to the shoulders facing out from the rig. Partners can hold the bar inside or outside the collars (athletes' choice). Once the bar is on the shoulders the athletes may start the decent of their squat. Full squat depth is achieved once the hip crease passes below the knee. Once full depth of the squat is achieved the athletes may stand to full extension to complete the rep. A rep is completed once the athletes knees and hips are fully extended. *NOTE the athlete must have at least one hand on the bar at all times while squatting. Balancing the bar on the shoulders with no hands is not permitted

Synchronized Burpees Over Bar: 

For the synchronized burpees both partners must start on opposite sides of the bar. Both partners must then drop into the bottom position of their burpee *Both partners' chest and thighs must be on the ground at the same time before athletes can come up off the floor. Both partners can then come up and jump to the opposite side of the bar where the rep will be completed. 

Pull Up: (RX) 

The athlete must start each rep with arms fully extended and 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 athlete’s chin breaks the horizontal plane of the bar. 

Synchronized Abmat Situp: (SCALED)

For the Sit-Up the rep begins with both athlete sseated with hands touching the feet. Both athlete must then lay back with the butt and back in contact with the floor, feet anchored, and hands touching the floor above the head. After touching the floor above the head athletes will sit up back to the starting position. The rep is credited when the hands touch the feet. *NOTE Synchronization for the Sit-up Occurs with both partners touching the feet to start the rep, both partners hands touching the floor above their head at the same time and touching the feet again at the same time to complete the rep.

The Top 5 Teams advance to the final...Workout TBD

Override Off The Tracks Event 2: “Push Pull” 

15min Total Time (*10min CAP on part 1)

RX:

25 HSPU

20 Cleans (135/85)

25 HSPU

15 Cleans (185/125)

25 HSPU

10 Cleans (205/145)

25 HSPU

5 Cleans (225/155)

*In the remaining time each partner works to a Max Clean

Scaled:

25 S2OH (95/65)

20 Cleans (95/65)

25 S2OH (115/75)

15 Cleans (115/75)

15 HSPU w/ 1 Abmat

10 Cleans (135/85)

15 HSPU w/ 1 Abmat

5 Cleans (155/105)

*In the remaining time each partner works to a Max Clean

Score 2A = Total Time to complete the given couplet. *In the event that a time cap is reached, 1 second for every rep not completed will be added to the 10min cap on part 1. 

Score 2B = Total weight lifted from each athlete's heaviest successful lift. 

Tiebreaker = In the event of a tie on the couplet - Score 2B will be used as the tiebreaker

In the event of a tie on the max clean - Score 2A will be used as the tiebreaker.

Workout Flow:

At 3,2,1 Go, One athlete will move to the wall(RX) or barbell (Scaled) to begin their 25 HSPU/ S2OH. Athletes can switch at any time they would like to complete the 25 reps. Once the 25 reps are completed the athletes will move on to the 25 cleans. Athletes can switch on the clean reps any time they would like. Once 25 cleans are completed athletes will continue on to round 2. RX athletes will begin working on another round of HSPU (25) and cleans (20) while Scaled athletes will work on a second round of S2OH and cleans. Once round 2 reps are completed RX athletes will continue onto a 3rd and 4th round of HSPU and Cleans with descending reps on the cleans and ascending weights. After round 2 Scaled athletes will work on 2 rounds of Abmat HSPU and Cleans. Scaled athletes should note the change in reps for the HSPU and the Cleans as they progress through rounds 3+4. *NOTE for this workout athletes can change weights when one partner is working on the HSPU. During the HSPU rounds (Rounds 1-4 for RX and Rounds 3-4 for Scaled) the non-working partner must stand behind the barbell or be changing weights. Athletes must tag at the barbell to switch working on the HSPU. The time is stopped once the athletes finish their fifth rep of clean at the heaviest barbell or the 10 minute time cap on part 1 is reached. 

Once part 1 of the workout is finished, both athletes will work to establish a 1RM Clean in the remaining time of the 15 minute TIME CAP. Any style of clean is permitted.

Movement Standards:

Clean

During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. The rep is counted when the athlete's hips and knees are fully locked out, and the feet in line under the body

HSPU

During the HSPU the rep begins in a handstand with arms fully extended, shoulders in line with the body, heels against the wall and any part of the hand touching the tape line. Once in the correct starting position the athlete can lower down to the mat. At the bottom of the movement, the head must make contact with the ground. At the top of the movement, the arms must be fully extended and the body should be in line with the arms. The athlete’s heels must be touching the wall and the athlete’s hands are still touching the tape. *Strict and Kipping are allowed

Shoulder To Overhead (S2OH)

For the S2OH the barbell must start on the shoulders with the athlete standing tall with hips and legs fully extended and feet in line with the body . A rep is credited when the arms, hips, and legs are fully extended, and the barbell is over or slightly behind the center of the body, with feet in line. For touch-n-go reps the barbell must make contact with the torso/ shoulders between each rep. A press, push press, push jerk, or split jerk are all acceptable, as long as the final lockout is achieved.

Override Off The Tracks Event 2: “Push Pull” 

15min Total Time (*10min CAP on part 1)

RX:

25 HSPU

20 Cleans (135/85)

25 HSPU

15 Cleans (185/125)

25 HSPU

10 Cleans (205/145)

25 HSPU

5 Cleans (225/155)

*In the remaining time each partner works to a Max Clean

Scaled:

25 S2OH (95/65)

20 Cleans (95/65)

25 S2OH (115/75)

15 Cleans (115/75)

15 HSPU w/ 1 Abmat

10 Cleans (135/85)

15 HSPU w/ 1 Abmat

5 Cleans (155/105)

*In the remaining time each partner works to a Max Clean

Score 2A = Total Time to complete the given couplet. *In the event that a time cap is reached, 1 second for every rep not completed will be added to the 10min cap on part 1. 

Score 2B = Total weight lifted from each athlete's heaviest successful lift. 

Tiebreaker = In the event of a tie on the couplet - Score 2B will be used as the tiebreaker

In the event of a tie on the max clean - Score 2A will be used as the tiebreaker.

Workout Flow:

At 3,2,1 Go, One athlete will move to the wall(RX) or barbell (Scaled) to begin their 25 HSPU/ S2OH. Athletes can switch at any time they would like to complete the 25 reps. Once the 25 reps are completed the athletes will move on to the 25 cleans. Athletes can switch on the clean reps any time they would like. Once 25 cleans are completed athletes will continue on to round 2. RX athletes will begin working on another round of HSPU (25) and cleans (20) while Scaled athletes will work on a second round of S2OH and cleans. Once round 2 reps are completed RX athletes will continue onto a 3rd and 4th round of HSPU and Cleans with descending reps on the cleans and ascending weights. After round 2 Scaled athletes will work on 2 rounds of Abmat HSPU and Cleans. Scaled athletes should note the change in reps for the HSPU and the Cleans as they progress through rounds 3+4. *NOTE for this workout athletes can change weights when one partner is working on the HSPU. During the HSPU rounds (Rounds 1-4 for RX and Rounds 3-4 for Scaled) the non-working partner must stand behind the barbell or be changing weights. Athletes must tag at the barbell to switch working on the HSPU. The time is stopped once the athletes finish their fifth rep of clean at the heaviest barbell or the 10 minute time cap on part 1 is reached. 

Once part 1 of the workout is finished, both athletes will work to establish a 1RM Clean in the remaining time of the 15 minute TIME CAP. Any style of clean is permitted.

Movement Standards:

Clean

During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. The rep is counted when the athlete's hips and knees are fully locked out, and the feet in line under the body

HSPU

During the HSPU the rep begins in a handstand with arms fully extended, shoulders in line with the body, heels against the wall and any part of the hand touching the tape line. Once in the correct starting position the athlete can lower down to the mat. At the bottom of the movement, the head must make contact with the ground. At the top of the movement, the arms must be fully extended and the body should be in line with the arms. The athlete’s heels must be touching the wall and the athlete’s hands are still touching the tape. *Strict and Kipping are allowed

Shoulder To Overhead (S2OH)

For the S2OH the barbell must start on the shoulders with the athlete standing tall with hips and legs fully extended and feet in line with the body . A rep is credited when the arms, hips, and legs are fully extended, and the barbell is over or slightly behind the center of the body, with feet in line. For touch-n-go reps the barbell must make contact with the torso/ shoulders between each rep. A press, push press, push jerk, or split jerk are all acceptable, as long as the final lockout is achieved.

Override Off The Tracks Event 3: “Two To Tango” 

15min AMRAP

1 Partner Accumulating Cals on Bike

1 Partner working Through AMRAP

RX

2 Rope Climb (15ft)

10 DB Bench Press (50/35)

10 Box Jump Overs (24/20)

SCALED

1 Rope Climb (12ft) or 3 Reps Laying to Standing

10 DB Bench Press (35/25)

10 Box Jump Overs/ Step Overs (24/20)

Score 1 = Total Bike Cals

Score 2 = Total Reps on AMRAP

Workout Flow:

At the start of 3,2,1 Go, One athlete will head to the bike to begin accumulating calories, while one partner begins working through the AMRAP. For the AMRAP, RX athletes will complete 2 rope climbs (15ft) then move to the bench to complete 10 DB Bench Press Reps and then move to the box for 10 box jump overs. For Scaled, athletes will complete 1 rope climb (12ft) or (3 Reps laying to standing) then move to the bench for 10 reps of DB Bench press and then to the box for 10 box jump overs or box step overs. *NOTE Athletes can switch on the bike and AMRAP at any time they would like. 

Movement Standards: 

Rope Climb

For the rope the rep begins with the athlete standing with both feet on the ground and the rep is credited when the athlete touches the white roof rafter (15ft-RX) or the designated tape line (12ft-Scaled) There is no height requirement for coming down from the rope but please use your best discretion in terms of safety. For the laying to standing option (Scaled division ONLY) the athlete’s feet must remain in the designated taped box. The rep begins with the athlete laying flat on the floor (Hips and shoulders must be touching) The rep is credited when the athlete touches the laying to standing tape line. The athlete must return back to the floor with feet remaining in the box between reps.

DB Bench Press

For the DB Bench Press, the rep begins with the athlete laying flat on the bench with hips and shoulders in contact with the bench.The feet on the floor and the DBs in the extended position with arms straight (Starting at the top). The athlete will then lower the DBs down until contact is made with the shoulder or chest of the body with hips and shoulder blades remaining in contact with the bench. Once the DBs make contact the athlete will press the DBs up until full extension of the Elbow is reached. The hips and shoulders must stay in contact with the bench and the feet must stay on the ground throughout the entirety of the rep. 

Box Jump Over/ Step Over

For the Box Jump Over the movement starts with both feet on the ground and the rep is credited when the athlete's feet land on the opposite side of the box. For the RX division a two foot take off is required for each jump. A step down or jump down is allowed. Jumping directly over the box is permitted as long as the athlete is clearly jumping over the center of the box and not going around the box. For the scaled division a box jump over or a box step over is allowed. For the box step over the athlete must start with both feet on the ground. Both feet MUST touch the top of the box and then the rep is credited when both feet touch the ground on the opposite side of the box. 

Override Off The Tracks Event 3: “Two To Tango” 

15min AMRAP

1 Partner Accumulating Cals on Bike

1 Partner working Through AMRAP

RX

2 Rope Climb (15ft)

10 DB Bench Press (50/35)

10 Box Jump Overs (24/20)

SCALED

1 Rope Climb (12ft) or 3 Reps Laying to Standing

10 DB Bench Press (35/25)

10 Box Jump Overs/ Step Overs (24/20)

Score 1 = Total Bike Cals

Score 2 = Total Reps on AMRAP

Workout Flow:

At the start of 3,2,1 Go, One athlete will head to the bike to begin accumulating calories, while one partner begins working through the AMRAP. For the AMRAP, RX athletes will complete 2 rope climbs (15ft) then move to the bench to complete 10 DB Bench Press Reps and then move to the box for 10 box jump overs. For Scaled, athletes will complete 1 rope climb (12ft) or (3 Reps laying to standing) then move to the bench for 10 reps of DB Bench press and then to the box for 10 box jump overs or box step overs. *NOTE Athletes can switch on the bike and AMRAP at any time they would like. 

Movement Standards: 

Rope Climb

For the rope the rep begins with the athlete standing with both feet on the ground and the rep is credited when the athlete touches the white roof rafter (15ft-RX) or the designated tape line (12ft-Scaled) There is no height requirement for coming down from the rope but please use your best discretion in terms of safety. For the laying to standing option (Scaled division ONLY) the athlete’s feet must remain in the designated taped box. The rep begins with the athlete laying flat on the floor (Hips and shoulders must be touching) The rep is credited when the athlete touches the laying to standing tape line. The athlete must return back to the floor with feet remaining in the box between reps.

DB Bench Press

For the DB Bench Press, the rep begins with the athlete laying flat on the bench with hips and shoulders in contact with the bench.The feet on the floor and the DBs in the extended position with arms straight (Starting at the top). The athlete will then lower the DBs down until contact is made with the shoulder or chest of the body with hips and shoulder blades remaining in contact with the bench. Once the DBs make contact the athlete will press the DBs up until full extension of the Elbow is reached. The hips and shoulders must stay in contact with the bench and the feet must stay on the ground throughout the entirety of the rep. 

Box Jump Over/ Step Over

For the Box Jump Over the movement starts with both feet on the ground and the rep is credited when the athlete's feet land on the opposite side of the box. For the RX division a two foot take off is required for each jump. A step down or jump down is allowed. Jumping directly over the box is permitted as long as the athlete is clearly jumping over the center of the box and not going around the box. For the scaled division a box jump over or a box step over is allowed. For the box step over the athlete must start with both feet on the ground. Both feet MUST touch the top of the box and then the rep is credited when both feet touch the ground on the opposite side of the box.