Note: Your score is time, or reps completed at the cap. The run and carry must be completed together as a team. All other movements are synchro.
METCON 1
Score: Reps9 minute time cap
9 Min AMRAP
A) Each athlete must row for one x 3 minute window for max calories
B) The other two athletes work through and AMRAP of:
4 Power cleans (40/30)
8 STO’s
12 Front squats
30 DUBS / 60 Singles
NOTE: All barbell movements are to completed synchro, the rope is one athlete but you can switch on the rope as you wish. Your score is your total calories + total reps completed in the AMRAP. 2 Single skips = 1 rep.
TPT STRENGTH TEST
Score: Weight (kg)8 minute time cap
In an 8 Min Window all athletes to find:
1rm power clean
NOTE: Bar must start on the floor. Once the bar leaves the floor it can't stop. Athletes must receive the bar in the rack position, with hip crease ABOVE parallel for the rep to count.
METCON 2
Score: Reps8 minute time cap
E2.30 x 4 (2.00 work / .30 rest) for max reps in each station:
Synchro Sandbag cleans to shoulder (40/30kg)
AMRAP Synchro 6 Box overs + 12 Sit ups
AMRAP 12 Wallballs + 6 Head touch down ups
Assault bike cals (1 bike)
Note: Sections 1-3 are for all athletes and must be synchro all the way through. The bike on station 4 is one bike and teammates can switch whenever they like in the 2 min window.
Note: Your score is time, or reps completed at the cap. The run and carry must be completed together as a team. All other movements are synchro.
METCON 1
Score: Reps9 minute time cap
9 Min AMRAP
A) Each athlete must row for one x 3 minute window for max calories
B) The other two athletes work through and AMRAP of:
4 Power cleans (40/30)
8 STO’s
12 Front squats
30 DUBS / 60 Singles
NOTE: All barbell movements are to completed synchro, the rope is one athlete but you can switch on the rope as you wish. Your score is your total calories + total reps completed in the AMRAP. 2 Single skips = 1 rep.
TPT STRENGTH TEST
Score: Weight (kg)8 minute time cap
In an 8 Min Window all athletes to find:
1rm power clean
NOTE: Bar must start on the floor. Once the bar leaves the floor it can't stop. Athletes must receive the bar in the rack position, with hip crease ABOVE parallel for the rep to count.
METCON 2
Score: Reps8 minute time cap
E2.30 x 4 (2.00 work / .30 rest) for max reps in each station:
Synchro Sandbag cleans to shoulder (40/30kg)
AMRAP Synchro 6 Box overs + 12 Sit ups
AMRAP 12 Wallballs + 6 Head touch down ups
Assault bike cals (1 bike)
Note: Sections 1-3 are for all athletes and must be synchro all the way through. The bike on station 4 is one bike and teammates can switch whenever they like in the 2 min window.
