Flow Games

AXLE BAR - DT - 8 minute time cap

This workout starts with both athletes stood behind their axle bar. On the call of GO, the athletes work together to complete the workout below. The workout must be completed in order of the required reps and movements, but the athletes can switch between themselves as they wish. The barbell must not be dropped. If it is dropped there is a forefit of 10 syncro burpees that must be completed before the athletes are allowed to touch the barbell again and carry on. (The bar can touch the floor but it must not be dropped from the shoulders or from overhead) 

5 rounds: 

12 deadlifts

9 Hang Power Cleans

6 Shoulder to OverHead

Scaled Male: 40kg

Scaled Female: 20kg

CLEAN LADDER: 

On 3,2,1 Go each team will start the clean ladder. There will be 6 barbells set up at the weights below. There will be a continous clock running for a full heat in which ALL athletes will partake. The clock will beep every 30 seconds. The team will advance together, they will each attempt to lift the same bar before moving onto the next bar. If one team member fails the bar, they are out, but the other team member may continue. 

How it works: 

. Each person will have 30 seconds to lift. The lift only counts IF it is fully made before the 30 seconds is up. If the athlete lifts before the 30 seconds ends BUT has not stood up the rep before the 30 seconds ends, THE LIFT WILL NOT COUNT. This is because the second person in the team has 30 seconds to make their lift immediatly after. If you lift over your 30 seconds, you eat into your partners time. There is then 30 seconds to transition to the next bar, for those who make a successful lift. 

(0-30 seconds = athlete one / 30 seconds- 1 minute = athlete 2 / 1 minute- 1:30 minute transition time) 

As mentioned, it is a running clock in which all athletes will be moving through the barbells. 

Point to Note: Athletes can lift the bar as many times as they wish in their 30 seconds with that barbell (for example using the earlier barbells to warm up with more reps in the 30 seconds is allowed)

TIEBREAK: Is the amount of front squats that you complete in the 30 seconds you get to lift, on the barbell before you fail. There is no chance to move back to complete front squats if you fail a barbell, so consider where you think you can make the lift and where the next barbell may be too much. Our suggestion is to perform front squats just in case you dont make the next lift.

For example lets say i know that i could hit 50kg in the ladies scaled, BUT i know the 55kg may be a struggle when i get to it, to be safe i would make the 50kg lift and then perform as many front squats as i could in the remainder of my 30 seconds. I would still get to attempt the 55kg bar, but if i dont make the lift at least i would then have the front squats i achieved at the 50kg bar to be my tiebreak.

WEIGHTS:

SCALED MALE: 40, 50, 60, 70, 80, 90kg

SCALED FEMALE: 25, 35, 40, 45, 50, 55kg

Workout starts with both athletes stood behind their rower.

On 3,2,1 go athletes will advance to their rower and row their respective distances as a team. The athletes can switch between themselves however they wish and as many times as they wish until the rowing distance has been completed. The athletes MUST either pass the handle to one another or replace it back in its holder, they must let it go so that it flies back into the wheel. 

Once the rowing distance has been completed the athletes then work together to perform 40 burpee over the rower.

Once the 40 burpee over the rower has been performed, in the remaining time of ten minutes, the athletes must accumulate reps of the wall walk- this will be their final score. Only one athlete can ever work at once. 

WORKOUT:

10 minute time cap 

1500m (guys) / 1250m (ladies) ROW

40 BURPEE OVER THE ROWER 

AMRAP Half Wall Walks in remaining time 

On 3,2,1 go both athletes will be stood underneath their pull up bar and will advance forward to start their workout as per below. The only movement to be syncro is the down ups, but all other movements must only be performed by one person. There is no pre-requisite to any team member having to do a minimum work requirement, but the gymnastics and DB movement can be split however the team deems appropriate. 

Heads up, there is no box or peg to help you get to the rig so start to practice jumping up this week or asking your partner to give you a boost. 

WORKOUT: 

21 Syncro Down ups 

42 push ups - These can be performed however you wish BUT the movement standard is that you must start in a top plank position, your chest AND thighs must touch the floor and then you must reach the same top plank position. Top Plank is defined as: Arms locked out, arms underneath shoulders, hips lower than shoulders but higher than knees, chest and thighs OFF the floor)

42 DB Snatch 15kg/10kg

15 syncro down ups 

30 ring rows - feet must be placed on relevant marker and chest must touch the rings before reaching full arm extention again

30 DB Snatch 

9 syncro down ups 

18 pull ups (we understand not everyone may have pull ups, but in true competition fashion we wanted to provide something that offers a challenge)

18 DB Snatch