Strong Island's 2nd Annual Nightmare on Benson Lane

Every 1:30 x 9 (13:30min)

1 Attempt per each round- 4 attempts per each athlete

Both partners will find a 3 Rep Max Overhead Squat (from rack)  

Rounds 1-4: Male Athlete performs 3 overhead squats from the rack (with 45lb bar)

Round 5: Rest & Transition- swap to 35lb bar

Rounds 6-9: Female Athlete performs 3 overhead squats from the rack

SCORING: Total weight for team

Workout Flow:  Male athlete can preload the bar to starting weight and will standby the bar/rack until they hear 3,2,1, GO. At this time, the male athlete will attempt to perform 3 Overhead squats. The male athlete will have 1 attempt to perform 3 overhead squats every 1:30 for 4 rounds (1-4). At round 5, the team will rest, strip the male athletes bar, and swap to a 35lb bar. The female athlete may also preload the bar. At round 6, the female athlete will attempt to perform 3 Overhead squats. Similar to the male athlete, the female athlete will have 1 attempt to perform 3 overhead squats every 1:30 for 4 rounds (6-9).

Movement Standards:

Overhead Squat

 ● The barbell will be taken from the rack.

● The athlete may get the barbell to the overhead position in any fashion (behind the neck press, push press, jerk, split jerk)

● The 3 reps must be completed unbroken in order to receive credit for the lift.

● If a no rep is called for squat depth at any point, the athlete may continue the complex as long as the barbell has remained in the overhead position.

● Elbows must be locked out for the entirety of the movement with the barbell directly over the middle of the body.

● At the bottom of the squat, the hip crease must cross below the knee.

● The rep is complete when the athlete stands up the squat and their hips, knees, and arms are in full extension, the barbell is over the middle or slightly behind the body and the athlete is demonstrating full control of the barbell.

RX

4 Rounds for Time

30 Cal Ski

20 Deadlifts (225/155)

16 Chest-to-Bar Pull Ups (Strict, Kipping, Butterfly)

CAP: 10 Minutes

At 11:00, 2 minutes of Max Bar Muscle Ups (1 Athlete works at a time)

SCALED

4 Rounds for Time

24 Cal Ski

20 Deadlifts 185/125

12 Pull Ups (Strict, Kipping, Butterfly)

CAP: 10 Minutes

At 11:00, 2 Minutes of Max Chest-to-Bar Pull Ups (1 Athlete works at a time)

Total Workout: 13minutes

SCORING: 2 Scores; Part A: Total time or reps completed at 10 minutes. Part B: Total reps for team.  

Workout Flow: The team will start behind the Ski Erg and off the platform. Upon 3,2,1, GO, the team will advance to their Ski Erg and begin their assigned calories. Once their calories are completed, they may advance to their barbell and begin to complete their assigned deadlifts. Upon completion of the deadlifts, the team will proceed to the rig and begin to complete their assigned chest-to-bar/pull ups. Once the team has completed their assigned chest-to-bar/pull ups, they will advance back to the Ski Erg and begin round 2. Upon completing their 4 rounds, or if capped at 10 minutes, the team will rest and move back behind the rig. At minute 11, and with 1 athlete working at a time, the team will perform as many bar muscle ups/chest-to-bar pull ups as they can in 2 minutes There is NO MINIMUM work requirement by either partner in this event and partners may switch as they desire.

Movement Standards:

SKI ERG

• Athletes are allowed to adjust the damper on the machine before or during the workout.
• Athletes may not adjust the settings on the monitor.
• Athletes will be responsible for either turning on or resetting their monitors by starting to ski or hitting the menu button.
• Any calories rowed prior to resetting the monitor to zero will not be counted.
• The final athlete who completes their associated calories cannot exit from the Ski Erg platform until all calories have been completed. 

Deadlift

• Athletes must start every rep with the barbell on the ground.
• Hands must be outside the knees.
• Sumo deadlifts are not allowed.
• Arms must be straight throughout.
• Bouncing of the barbell will not be accepted.
• The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.
• No grips or lifting straps are allowed to be used on the barbell at any time.

Chest-To-Bar Pull Ups (RX & Scaled)

• Movement must be completed on the designated pull up bars
• Boxes will be available for each lane to be used as needed.
• Strict, kipping, or butterfly will be acceptable.
• At the bottom of the rep, the athletes must show full extension of the arms with the feet off the floor before starting the next rep.
• At the top, the chest (below the collarbone) must clearly come in contact with the bar.
• Any grip is allowed.
• Jumping chest to bar are not permitted.
• Nothing may be put onto the pullup bar except for chalk or the team will receive a penalty for the workout. (ie. tape, wax, etc.)

Chin-Over-Bar Pull Ups (SCALED Only)

• Movement must be completed on the designated pull up bars.
• Boxes will be available for each lane to be used as needed.
• Strict, kipping, or butterfly will be acceptable.
• At the bottom of the rep, the athletes must show full extension of the arms with the feet off the floor before starting the next rep.
• At the top, the chin must clearly come over the bar.
• Any grip is allowed.
• Jumping pull ups are not permitted.
• Nothing may be put onto the pullup bar or the team will receive a penalty for the workout. (ie. tape, wax, etc.)

Bar Muscle- Ups (RX)

• Must begin each rep hanging from the bar with feet off the ground and arms fully extended.
• Grips are permitted
• Must pass through some portion of a dip before locking out above the bar.
• The rep is credited when athlete reaches the support position above the bar with arms fully locked out, chest clearly over the bar, and shoulders over or slightly in front of the bar.
• Only the hands (and no other part of the arm) may touch the bar during the rep.
• Removing the hands in the support position (i.e. letting go or resting) is not allowed.
• Athlete must show control before descending.
• Feet may not pass above the height of the bar.

RX

At 11:00, 2 minutes of Max Bar Muscle Ups (1 Athlete works at a time)

SCALED

At 11:00, 2 Minutes of Max Chest-to-Bar Pull Ups (1 Athlete works at a time)

Total Workout: 13minutes

SCORING:  Part B: Total reps for team.  

Workout Flow: Upon completing their 4 rounds, or if capped at 10 minutes, the team will rest and move back behind the rig. At minute 11, and with 1 athlete working at a time, the team will perform as many bar muscle ups/chest-to-bar pull ups as they can in 2 minutes There is NO MINIMUM work requirement by either partner in this event and partners may switch as they desire.

Movement Standards:

Chest-To-Bar Pull Ups (RX & Scaled)

• Movement must be completed on the designated pull up bars
• Boxes will be available for each lane to be used as needed.
• Strict, kipping, or butterfly will be acceptable.
• At the bottom of the rep, the athletes must show full extension of the arms with the feet off the floor before starting the next rep.
• At the top, the chest (below the collarbone) must clearly come in contact with the bar.
• Any grip is allowed.
• Jumping chest to bar are not permitted.
• Nothing may be put onto the pullup bar except for chalk or the team will receive a penalty for the workout. (ie. tape, wax, etc.)

Chin-Over-Bar Pull Ups (SCALED Only)

• Movement must be completed on the designated pull up bars.
• Boxes will be available for each lane to be used as needed.
• Strict, kipping, or butterfly will be acceptable.
• At the bottom of the rep, the athletes must show full extension of the arms with the feet off the floor before starting the next rep.
• At the top, the chin must clearly come over the bar.
• Any grip is allowed.
• Jumping pull ups are not permitted.
• Nothing may be put onto the pullup bar or the team will receive a penalty for the workout. (ie. tape, wax, etc.)

Bar Muscle- Ups (RX)

• Must begin each rep hanging from the bar with feet off the ground and arms fully extended.
• Grips are permitted
• Must pass through some portion of a dip before locking out above the bar.
• The rep is credited when athlete reaches the support position above the bar with arms fully locked out, chest clearly over the bar, and shoulders over or slightly in front of the bar.
• Only the hands (and no other part of the arm) may touch the bar during the rep.
• Removing the hands in the support position (i.e. letting go or resting) is not allowed.
• Athlete must show control before descending.
• Feet may not pass above the height of the bar.

4 Rounds for Time
Cap: 13 minutes

Round 1
Male- 21cal Air Bike
Female- 16cal Row
21 Synchro Thrusters
Round 2
Male- 21cal Row
Female- 16cal Air Bike

15 Synchro Thrusters
Round 3
Male- 21cal Air Bike
Female- 16cal Row
9 Synchro Thrusters
Round 4
Male- 21cal Row
Female- 16cal Air Bike
9 Synchro Thrusters
RX: 95/65
Scaled: 75/55
**Partners will complete machines simultaneously. Cals will be the same for both divisions**
SCORING: Time to complete all 4 rounds or reps completed at the cap.

Workout Flow: The male athlete will start standing next to the air bike and the female athlete will start standing next to the rower. The athlete will be responsible for turning on the monitor and they may adjust the damper. Upon 3,2,1,GO both athletes may advance to their assigned machine and begin their assigned calories. Upon completing their assigned calories, and when signaled by the judge, the athlete may exit from their machine and advance over to the barbells. If athlete A completes their assigned calories prior to athlete B, and once signaled by the judge, they may exit from their machine and advance and wait by the barbells. Each athlete is responsible to complete their assigned calories and may not complete their partners calories if they finish first. Once both athletes complete their assigned calories, and signaled by the judge, they will advance to their barbells and may begin their synchro thrusters. The synchronization will occur in the lockout position of the thruster where both athletes will have their knees, hips, and arms in full extension, and the barbell is over the middle or slightly behind the body and the athlete is demonstrating full control of the barbell. Upon completing their assigned reps of the synchro thrusters, and signaled by the judge, the athletes will advance back to the machines, switch machines- male athlete to the rower, female athlete to the air bike, and begin round 2. The athletes will complete this sequence for 4 total rounds, alternating machines (air bike/rower - Male athlete: 21 calories, female athlete: 16 calories), while completing synchro thrusters in a descending rep scheme- 21,15,9,9. The teams score will be the time reflected upon completing their second round of 9 synchro thrusters or total reps completed at the Cap.

Movement Standards:

Row

• Athletes are allowed to adjust the damper on machines before or during the workout.
• Athletes may adjust the monitor angle on the machines but not the settings.
• Athletes can adjust the foot straps as needed.
• Athletes will be responsible for starting their monitors, either by pressing the back button or starting to row. 
•  The athlete cannot let go of the handles of the rower until the calories are completed.  If the judge determines early departure, the athlete will be assigned a new finish calories, to be determined at the discretion of the judge.

Air Bike

• Athletes can adjust the bike seat prior to the start of the workout and as needed during the workout. 
• A lane judge will assist athletes in ensuring the monitors are on and set to 0 before they begin. 
•  The athlete cannot take their feet off the pedals of the bike until the calories are completed. If the judge determines early departure, the athlete will be assigned a new finish calories, to be determined at the discretion of the judge.

Synchro Thrusters

• The synchro portion of this movement is at the top, with both athletes’ hips, knees, and arms at full extension with the bar over or slightly behind the head and the feet in line under the shoulders.
• Athletes do not need to reach the top simultaneously, but must both be at the top before any athlete can progress to the next rep.
•  Each round of thrusters begins with the barbell on the ground.
•  The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel).
• The rep is credited when the athlete’s hips, knees, and arms are fully extended. The bar is directly over, or behind, the middle of the body when viewed from the side (No rep if barbell is pressed in front of body).
•  A squat clean is allowed but not required to start a set. Athlete can power clean the first rep and then descend into front squat.
• Athlete may not lower the barbell from overhead before reaching full extension of the knees, hips, or arms.
• Performing a front squat followed by any style of jerk (rebending the hips and/or legs) is NOT permitted.

2mins- Max Clean & Jerks

Rest 1min

1min- Max Synchro burpees over worm

Rest 1min

2mins- Max Cleans to shoulder

Rest 1min

1min- Max Synchro burpees over worm

Rest 1min

SCORING: Total reps for all 3 AMRAPS

Movement Standards:

Worm Clean & Jerks (RX ONLY):

• Compete Force 2-person worms will be used, each weighing 150lbs. At no point during any worm movement may the cross straps be used to lift or move the worm. Any use of the cross straps will result in a no rep.
• All athletes must be facing the same direction and the rep must start on the same side of each athlete's body.
• Each rep begins with the worm on the floor.
• All teammates must lift the worm from the floor to the shoulder in one smooth motion. Athletes may not stop at the hip on the way up.
• The worm must be resting on the shoulder of both athletes at the same time before the jerk portion begins.
•  The jerk begins with the worm on the shoulders of both athletes and finishes with the worm resting on the opposite shoulder. All athletes must be facing the same direction and the rep must start on the same side of each athlete's body.
• The worm must be moved by all teammates to the opposite shoulder. The rep is credited when the worm has made controlled contact with the shoulders of both athletes.
• In order to complete touch and go reps, both athletes must touch the worm to the floor simultaneously before beginning the next rep.
•  Athletes may either drop the worm after the jerk is credited or may go touch and go into their next rep on the opposite side.

Worm Cleans (Scaled ONLY):

•  Compete Force 2-person worms will be used, each weighing 150lbs. At no point during any worm movement may the cross straps be used to lift or move the worm. Any use of the cross straps will result in a no rep.
•  All athletes must be facing the same direction and the rep must start on the same side of each athlete's body.
•  Each rep begins with the worm on the floor.
•  All teammates must lift the worm from the floor to the shoulder in one smooth motion. Athletes may not stop at the hip on the way up.
•  The worm must be resting on the shoulder of both athletes at the same time, with athletes’ hips and knees fully extended, and showing full control of the worm before the rep is considered complete.
•  Teams may choose to drop the worm from the top once the rep is completed or perform touch and go reps, as long as all movement standards have been met prior to starting the next rep.
•  In order to complete touch and go reps, both athletes must touch the worm to the floor simultaneously before beginning the next rep.

Worm Burpees:

• At the bottom, each athlete must be PARALLEL to the worm, with chest and thighs touching the ground.
• The synchro portion of the movement will occur at the bottom of the burpee.
• Both athletes must have their chest on the floor at the same time before any athlete begins to stand up on the burpee.
•  Athletes must all be facing the front of the worm during the burpees.
•  Athlete’s can get down and come up from the burpee however they like.
•  All athletes can jump over the worm however they would like. Two foot takeoff/landing not required. A stepover is allowed. This portion does not have to be synchronized.
•  The rep is counted when all athletes' feet get to the floor on the opposite side of the worm.
•   When completing the burpees, working athletes must be on opposite sides of the worm.
•  If a no rep occurs on the burpee, athletes may continue on to their next rep and do not need to redo the rep on the same side of the worm where the no rep was called, however they must remain working with one athlete on either side of the worm.