Best of The Wurst

Event 2

"Annie at Her Wurst"

5 Rounds For Time: 

50 Double Unders + Handstand Hold (each athlete)*

15 Synchro Toes to Bar

Time Cap - 10:00

Score = Time. (or reps completed in 10:00). No tiebreak.

• Athletes will begin underneath the rig.
• On 3,2,1, Go. One athlete will move to pick up there jump rope that is laying in their lane, while the other moves to the plexi glass to kick up to their handstand hold.
• While one athlete is completing their jump rope reps, the non-jumping athlete has to be performing a handstand hold.
• Jump rope reps will not be counted unless partner is in the handstand hold.
• Once the first athlete completes the jump rope reps, then the athletes switch.
• After both athletes complete their jump rope reps and handstand holds, they will move to the synchro toes to bar. 
• It does not matter who goes first on the jump rope each round, it can be a different teammate each round.

RX Standards - as written
INT Standards - 30 Double Unders, 10 Toes to Bar
SC Standards - 50 Single Unders, 15 Knees to Chest

Movement Standards (Event 2)

Double Unders (RX & INT) - Each athlete must perform the required double under reps per round. Athletes must jump and have the rope pass under their feet twice for the rep to be counted. If the athlete lands on the rope on the 1st or 2nd pass of the rope then the rep is “no good”. These reps are performed while your partner is in a handstand hold. Only reps while your partner is in the handstand hold will count. 

If your partner comes down from the hold, you can continue jumping but your reps will not be counted until your partner is back in their hold. You must complete all of your double under reps before switching out with your partner.

Single Unders (Scaled) - Athletes must perform a jump and have the rope pass under their feet once for the rep to be counted. If the athlete lands on the rope on the 1st pass of the rope then the rep is “no good”. All other rules as stated in the “double under” section apply.

Handstand Hold - Each athlete will have to perform the handstand hold each round. Their partners jump rope reps will only be counted while they are holding that handstand. Athletes can face either direction on the wall as long as some portion of their hands are on the mat and both feet are against the wall. Only the athlete's feet may be touching the wall during the hold, no other part of the body is allowed to touch.

Synchro Toes to Bar (RX & Int) - The rep starts with both athletes hanging from the same pull-up bar facing out toward the end of their lane. Do NOT face inward or use inside bars, your reps will not count. Athletes must break the plane of the rig uprights with their feet on the back swing of each rep. Both feet of each athlete must touch the outside of the bar (not the underneath portion of the bar) at the same time as their teammates. 

If one athlete touches and the other doesn’t then that is a NO rep. Athletes may NOT hang holding their feet to the bar waiting for their teammate to get their feet to the bar, they must reach that point in unison.

Synchro Knees to Chest (Scaled) - The rep starts with both athletes hanging from the same pull-up bar facing out toward the end of their lane. Do NOT face inward or use inside bars, your reps will not count. Athletes must break the plane of the rig uprights with their feet on the back swing of each rep. Both knees of each athlete must come up parallel with their chest at the same time as their teammates. 

The knees do not need to touch the chest, they just need to be at the height of their chest.  If either athlete doesn't reach the height of their chest then that is a NO rep. Athletes may NOT hang holding their knees at chest height waiting for their partner, they must reach that point in unison.

6 Rounds For Time:

15/12 Calorie Echo Bike

15 Box Jump Overs

15 Dumbbell Thrusters 

Time Cap - 13:00. 

Score = Time. (Or reps completed in 13:00).  No tiebreak.

• Athletes will begin workout under the rig.
• On 3,2,1, Go… one athlete must move to the bike to begin their round while the other athlete stays under the rig.
• Each athlete will complete a full round before switching (each athlete will perform 3 rounds).
• Non-working athlete may adjust bike seat, reset calories, and flip box to proper height (only applies to Coed) while their partner is working on their round. 
• Partners will have to tag in and out per round. Non-working partner must be underneath the rig for their partner to run back and tag them in.
• The workout is complete when the last partner finishes their last thruster. They do not have to run back to the rig after the completion of the very last rep of the workout.

RX Standards - Box Jump Overs (24/20), Dumbbell Weight (50/35)’s
INT Standards - Box Jump Overs (24/20), Dumbbell Weight (40/30)’s
SC Standards - Box Jump or Step Overs (24/20), Dumbbell Weights (35/20)’s

Movement Standards (Event 3)

Bike - Athletes will begin each round off the bike waiting to be tagged in. They must start with the bike reset to zero calories. They must stay seated on the bike until the bike reaches the prescribed calories. If they get off the bike too early they will be asked to come back to the bike and perform 1 more calorie.

Box Jump Overs (RX, INT, SC) - Athletes may face whichever direction they prefer. They must use a two foot take off, both feet must touch the top of the box, and then they MUST step down from the top of the box to complete the rep. No jumping down from the top of the box will be permitted, except on the last rep of each round before transitioning to their thrusters. No jumping over the box completely will be allowed either. Also no other part of the body besides the feet may touch the top of the box during any portion of the jump over.

Box Step Overs (Scaled Only) - Only athletes in the scaled division can choose to perform jump or step overs. Athletes may face whichever direction they prefer. They must touch both feet on the top of the box, and then they MUST step down from the top of the box to complete the rep. No jumping down from the top of the box will be permitted, except on the last rep of each round before transitioning to their thrusters. No stepping over the box completely will be allowed either. Also no other part of the body besides the feet may touch the top of the box during any portion of the step over.

Dumbbell Thrusters - Athletes may squat clean dumbbells up to their shoulders to begin their first thruster rep. With the dumbbells on their shoulders, athletes must pass through a squat with the hip crease going below the knee. The athlete then must drive up out of the squat to a standing position pressing the dumbbells overhead in one fluid motion to a stacked locked out position (no redipping/jerking). 

For the rep to be counted the elbows, knees, and hips must be extended with the feet underneath the body, and the dumbbells must be stacked over the shoulders. From there the athletes can start the next rep and will bring the dumbbells back down to the shoulders while going back into a squat and continuing into the next rep. Athletes may not drop the dumbbells from overhead. They must guide them back down to the ground. If they drop the dumbbells, they will be given a no rep and must complete that rep again. 

Event 1A

“Fight Gone Bad to Wurst”

3 Rounds For Max Reps:

1 minute of Burpees Over Bar

1 minute of Cleans

1 minute of Handstand Push Ups

1 minute of Snatches

1 minute of Wallballs 

Score = Total Reps. No tiebreak.

• Athletes will start the workout underneath the rig. On “3,2,1, Go” they will move out to their barbell and begin burpees over the bar
• Athletes may switch off however they’d like, but only one athlete may be working at a time.
• There is no minimum work requirement on any movement.
• One athlete can do all of one movement or teams can choose not to do any work on a movement.

RX Standards - Barbell weight (135/95), Wallball weight (20/14), Wallball height (10’/9’)

INT Standards - Barbell weight (115/75), Wallball weight (20/14), Wallball height (10’/9’),  Modified Handstand Push-Ups (to an Abmat)

SC Standards - Barbell weight (95/65), Wallball weight (14/10), Wallball height (10’/9’), Modified Handstand Push-Ups (to a 35# plate + Abmat)

Movement Standards (Event 1)

Burpees Over Bar - The rep starts with the athlete standing. The athlete may be parallel or perpendicular to the barbell. The athlete will go down to the ground where both the chest and thighs must touch the ground. The athlete then gets to their feet by either jumping or stepping up. Once to their feet the athlete will travel over the bar. RX and INT athletes must jump over the bar (both feet in the air at the same time). 

Scaled athletes may step over the bar, but can jump if preferred. The rep is counted when both feet are on the ground on the opposite side of the bar. If teammates decide to swap out, the non-working athlete must wait for their partner to land with both feet on the other side of the bar before beginning their rep. For Coed divisions, teams must perform their burpees using the same bar. 

Cleans - The rep starts with the bar on the ground. The bar must travel from the ground to the athlete's shoulders. The rep is counted as good when the bar is on the athlete's shoulders with their elbows in front of the bar and their knees and hips extended with the athlete showing control. After completion of the rep the bar must travel back down and touch the ground before the next rep begins. Touch and go or single reps may be performed. Athletes may stand on opposite sides of the bar to perform you go, I go reps if preferred. 

For Coed divisions, teams will have two bars to perform the reps. Only one athlete can be working at a time and the non-working athlete cannot start lifting until their partner's bar is back on the ground.

Handstand Push-Ups - The rep starts with the athlete kicking up into a handstand hold position against the wall and hands inside the box on the floor. The athlete then travels down to the headstand hold position with the top of their head touching the mat and hands staying completely inside the box. The athlete can then strict press or kip themselves back up to the locked out position. 

For the rep to be counted as good, the athlete must reach that elbows locked out position at the top, with their head through their arms, and have their feet be the only part of the body touching the wall at the top. Feet must also stay inside the plexiglass wall. Only one athlete can be on the wall; no sharing the wall at the same time as your partner. 

Snatches - The rep starts with the bar on the ground. The bar must travel from the ground to a locked out position over the athlete's head. The rep is counted as good when the bar is over the athlete’s head with their elbows, knees and hips extended. The bar cannot touch any part of the athlete’s body above the waist on the way up. Athletes must also show control before starting the next rep. After completion of the rep the bar must travel back down and touch the ground before the next rep begins. Touch and go or single reps may be performed. Athletes may stand on opposite sides of the bar to perform you go, I go reps if preferred. 

For Coed divisions, teams will have two bars to perform the reps. Only one athlete can be working at a time and the non-working athlete cannot start lifting until their partner's bar is back on the ground.

Wallballs - The athlete must pass through a full squat (hip crease below the knee) before tossing their ball and hitting their required target. If the ball does not make contact with the target or the athlete doesn’t squat to full depth it is a “NO rep”. Athletes can perform you go, I go reps where one athlete squats then tosses and hits the target then their partner catches the ball and performs the next rep. 

Athletes cannot start the first rep in a squat, they must pick the ball up and pass through a squat. Catching the ball on a bounce is also NOT allowed, again you must have the ball in your hands as you go down into the squat.

AMRAP 2:30

12/9 Synchro Ski Calories 

80ft Partner Hand Over Hand Sled Pull

Max Partner Deadlift

*Score = Total Reps (Calories + Feet + Deadlifts)

*Tiebreak = Time after completing sled pull

(directly following 1A)

Event 1B 

“The Wurst Clean”

6 minutes for you and your partner to establish a 1 Rep Max Clean.

Score = Total combined heaviest weight lifted by both athletes. No tiebreak.

• Only one athlete may lift at a time.
• Clean may be performed as either power or squat.
• Athletes must tell the judge the weight they are attempting before performing the rep.
• Clips must also be on the bar for weight to be counted.
• Athletes may finish a lift after the time cap, as long as the lift was started (bar off the ground) before time expires.

Movement Standards (Event 1B)

Clean - The rep starts with the bar on the ground. The bar must travel from the ground to the athlete's shoulders. The athlete can choose to power or squat the rep. The rep is counted as good when the bar is on the athletes shoulders with their elbows in front of the bar, their knees and hips extended, and feet underneath them. If any part of the athlete’s body besides their feet touch the ground during the lift it will result in a NO rep (ex: knee or butt touching ground). Athletes must also show control before rep is counted. 

For Coed divisions, teams will have two bars to perform the clean. Only one athlete can be working at a time and the non-working athlete cannot start lifting until their partner's bar is back on the ground.