COL-LAB CLASSIC

12/9 Cal Echo Bike
4-3-2-1
Thrusters

RX (M): 115-135-155-175
RX (F): 75-85-105-125

SC (M): 75-85-105-125
SC (F): 55-65-75-85
SC 9/6 Cal Echo 

Flow:

Both partners will begin behind their designated bikes. 3..2..1..GO athletes will jump in their bike and perform their desired calories. Once the number has shown up on the screen athletes will move to bar 1 and perform 4 thrusters at weight one before advancing to the next bar to perform 3 reps. This will continue until the final bar and rep has been successful or the athlete has hit the 3min time cap. 

Score: 
Score will be a total time to complete the bike and 4-3-2-1 of barbell thrusters. Tie break will be time taken to complete number of calories on bike. 

**M/M teams will use same weight and calories for their workout. 

**F/F teams will use same weight and calories for their workout. 

Movement Standards:

Echo Bike

Athletes will begin off the bike and once they have stepped on the bike they may not touch the screen. You may exit off your bike any way you'd like but the desired calories must be acheived before exiting. 

Thrusters 

The crease of the hip must clearly pass below the top of the knee in the bottom position (below parallel). The rep is credited when the barbell is overhead with the hips, knees and elbows fully extended. The bar must be in line with or behind the middle of the body when viewed from the side. The barbell will be taken from the floor and a cluster (squat clean thruster) is permitted on the first rep of each set.  

4 Rounds
12 Dbl DB Bench Press 
9 Burpees Over DB’s
6 Dbl DB Devil Press 

*Non working athlete must be in a dead hang 

Rx: (50/35)

Sc: (35/25)

Flow:

Both partners begin at the start line. 3..2..1 Go. Partner 1 will run out to the bench press and perform their designated reps while partner 2 runs to the rig to hang from the bar. The working athlete must stop if the dead hang is dropped. Athletes can switch at any time. Once the designated reps are acheived the athlete who is benching will carry their DB's to the other end and place them together. The working athlete will then begin their burpees over the DB's. Once completed the athlete will begin the devil press until desired reps are completed. DB's will then be carried back to the benching area to perform the next round. This will continue for all rounds or until the time cap has been hit. The DB's can be moved anywhere and anytime in the workout but there will be two staging areas for the DB's to be for the non working DB's. 

Score:
There is a 10min time cap for this workout and will be scored as time needed to complete or 10min cap plus any missing reps 

**M/M teams will have to use two sets of the same weighted DB's. 

**F/F eams will have to use two sets of the same weighted DB's. 

Movement Standards:

DB Bench Press

DBs will begin in the upright postion locked out above the chest. The rep will begin and end in this postion. DB's will decend down to the body where one head of each DB has to make contact with the chest or shoulder. Feet, butt and shoulders must remain in contact with the bench and floor at all times during the lift. DB's may be set down but once they are picked up the must start at the top of the lift. 

Burpees Over DB 

DB's will be placed side by side, not lengthwise. Burpees will be credited when the athletes chest and hips on the ground and both feet end on the opposit side of the DB's, clearly passing over the DB's with a two foot take off for Competitive or a step over for Fitness. 

Dbl DB Devil Press 

DB's will be seperated enough where the chest can clearly make contact with the floor between the DB's. Chest and Hips must make contact on the floor and hands on the DB's. Accending off the ground the DB's must make one move to the overhead postion. DB's may not stop at the shoulders. The rep is credited once the athlete is clearly locked out and stacked with both DB's in the overhead postion. 

For Time:
30-20-10
Synchro Snatches
Pull Ups

*150m run between all movements (Ends on Sprint)

RX: 75/55
SC: 45/35 *Jumping pull ups if needed

Flow: 

3..2..1..Go Athlete 1 and 2 will advance to their Barbell and perform the disired number of Synchro Snatches. Once the final rep is completed, Both athletes will exit for a 150m run. Athlete 1 and 2 will advance to the pull up bar to perform desired reps, these can be split up however you'd like. One athlete working at a time. Once all pull ups are completed by Athlete 1 or Athlete 2 they will proceed outside for another 150m run. Both athletes will then perform a second round of Synchro Snatches at the disired rep count followed by 150m run, pull ups and a 150m partner run. This will continue for 1 more round and the workout will end on a 150m sprint. 

Score:

This score will be for time with a 12min time cap. Any reps not completed at the 12min mark will be added as 1 second to the 12min cap. 

Movement Standards:

Synchro Power Snatches

The bar will begin on the floor for each rep and will be credited when the bar makes one movement from the ground to the overhead lockout postion together. If one athlete gets to the top before the other they can wait until the athlete has reached the lockout before decending to the next rep. Power, Squat or Muscle snatches are all permitted. Athletes using empty bars will be required to show the bar clearly below the knee for the rep to start. Any empty bar dropped to the ground will be a 5 burpee penalty on both athletes before moving on with the set or next movement. 

Pull Ups 

The rep begins with the athlete hanging from the pull up bar in a double overhand grip with arms fully extended and feet off the ground. The rep is credited when the chin clearly breaks the horizontal plane of the bar. Pull Ups may be strict, kipping or butterfly. Banded or jumping pull ups are not permitted.

Jumping Pull Ups: (Scaled Only) 

The rep begins with the athlete hanging from the pull up bar in a double overhand grip with arms fully extended and feet on the ground. The rep is credited when the chin clearly breaks the horizontal plane of the bar. Pull ups will be measured so that pull up bar is 2-3" below the crease of the wrist when standing directly underneath the pull up bar. Plates or riseres will be avalible to adjust.

AMRAP 12
7/5 Cal Ski
7 T2B
9-18-27-36-45-54-64….
Ping Pong Wall Balls

RX: 14lbs
SC: 10lbs

*Men hit tall target, ladies can hit any target

Flow:

Both partners begin at the start line. 3..2..1 Go. Partner 1 will run out to the Ski and perform their designated calories while partner 2 waits at the staging area. Once the designated calories are acheived the athlete will step off the platform and move to the rig to perform their T2B or Hanging Knee Raises. Once completed Partner 2 will step onto the working area with Partner 1 and they will work together to perform Alt. Ping Pong wall Balls for their desinated reps.
At the completion of the partner reps Partner 1 will exit to the staging area, Partner 2 will move to the ski platform and flow through the same order as above. This will continue as a You Go I Go (YGIG) effort increasing only the Ping Pong Wall Ball reps as they progress through the AMRAP. 

Score:
There is a 12min time cap for this workout and will be scored on total rep count from all reps including the Ski, T2B, and Wall Balls. 

**M/M teams will have a score adjustment of Partner 2's calories being weighted at only 5 instead of 7 although they will both perform 7 in the workout. Both athletes must hit 10' targets.

**F/F teams will have a score adjustments of Partner 1 calroeis being wieghted at 7 calories although they will both perform 5 in the workout. Both athletes will work towards the lower target.


Movement Standards:

Ski

The monitor will begin set to zero. Athletes may not touch the handles until the previous movement is complete. Only one athlete may stand on the ski platform and touch the handles at a time. The athlete must stand on the ski platform with hands on the handles until the required calories is reached. Once distance has begun, athletes may not touch the screen or damper. 

TTB

Starting at a deadhang athletes will pass through a kipping motion to touch their toes to the bar. Contact must be made between the hands and any part of the foot may touch as long as they both touch at the same time. Athletes must pass back through a kipping motion where the heals must clearly pass behing the plane of the pull up bar. 

Hanging Knee Raises: 

Starting at a deadhang athletes lift their knees above the line of their hips. Once both knees have passed that line together they may decend to the next rep. Athletes must pass back through a kipping motion where the heals must clearly pass behing the plane of the pull up bar before the next rep can be credited.

Ping Pong Wall Balls

Credited when the athlete is fully below parallel and wall ball hits desired target. Any rep where the ball does not make contact or hits below target the rep will not count. Athletes must switch every rep as the ball "ping pong's" between each athlete.