In House Competition Workouts & Warm Ups






Rules:
Both partners will run at the same time.
The score is the time the last partner crosses the finish line.
Athletes can opt to WALK an 800m for time

Time Cap: 15 Minutes
Score: Time Completed



Buy In: 400m Run

3 Rounds
10 Ankle Rocks (https://youtu.be/sfF4f-QGRn8)
10 Leg Swings (each leg) (https://youtu.be/naW8u72lOzI (first movement))
20 High Knees
20 Butt Kickers



10 Minutes to Find:
3 Deadlifts
2 Hang Cleans
1 Jerk



Rules:
Once the Complex begins the athletes may NOT put the barbell down until all movements and repetitions are completed for the complex to be successful.
Same weight for all lifts
Partners will determine who will lift first, once the second partner begins lifting the first partner can not make any more attempts.
Partners may help switch out weights.
Partners can determine how they want to split up the time
If at any point the athletes fails on one of the lifts in the complex, the rep is void and the athlete must start the complex over

Scoring:
Each athlete will have a list of weights that correlates to a point system. The heaviest lift will earn the athlete the points associated with their point system. Athletes will only receive points for the heaviest successful complex.

Score: Total Points

Standards:
Deadlift: Each deadlift begins with the barbell on the ground and finishes when the athlete stands up the weight to full extension. The knees and hips must be in a locked out position and shoulders behind the bar.

Hang Clean: A hang muscle clean, hang power clean, or hang squat clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.

Jerk: Following the hang clean, each repetition begins with the barbell in the front rack position making contact with the shoulders and finishes with the barbell fully locked out overhead. For the finishing position the barbell must be fully locked overhead with the hips, knees and arms fully extended, and the bar directly over the body with the feet in line. A strict press, push press, power jerk, push jerk or split jerk are permitted as long as the required finishing position is achieved.



2 Rounds
15 Mountain Climbers
10 PVC Pass Throughs
5 Inch Worms to Push Up

2 Rounds*
5 Deadlifts
5 Hang Cleans
5 Jerks

*Round 1: light weight, Round 2: Increase weight



Part A: (13 Minute Time Cap)
Buy In:
M/M 52 Cal Bike
F/M 47 Cal Bike
F/F 42 Cal Bike

6 Rounds
4 Dumbbell Thrusters (2DBs)
4 Burpees Over the Dumbbell

Part B: (2 Minute Cap)
Max Weighted Step Ups (2 DBs)



Rules:
Athletes will begin with the bike, one athlete works while the other rest. They can split the cals however they want.
After they complete the bike, they will move onto 6 rounds of thrusters and burpees. One athlete must complete 4 thrusters and then the other partner will complete 4 thruster, once both partners complete the thruster reps, they will move onto the burpees over the dumbbell (same structure as the thrusters) one athlete completes 4 burpees then the other completes 4 burpees, this will conclude 1 round and athletes will complete 6 rounds.
Athletes may not work at the same time.
If athletes complete the 6 rounds they MUST rest until the 13 minute time cap.
At 13 minutes all teams will try to get as many step ups as possible in 2 minutes.
Athletes can switch whenever they want on the step ups

Score:
Part A: Time
Part B: Total Weighted Step Ups Reps

Overall Tiebreak:
In the case of an OVERALL TIE at the END of the competition. Judges will note when the team completed their Cal Bike. In the case where 2 teams have the same OVERALL score, the team with the lower tiebreak time will be ranked higher. This will go into effect if after all the scores are added together and there is a tie for 1st, 2nd or 3rd place (podium winners).

Standards:
Thruster: The movement begins with two dumbbells racked on the shoulders standing tall, fully locked out then moves from the bottom of a squat to fully locked out overhead in one motion. The first repetition of the dumbbells starts on the ground, after the first repetition the dumbbells do not need to touch the ground. The hip crease must pass below the knees. A full squat clean into the thruster is allowed. The dumbbells must be fully locked overhead with the hips, knees and arms fully extended, and the dumbbells directly over the body with the feet in line.

Burpees Over the Dumbbell: the movement starts with the athlete parallel to the dumbbells while touching their chest and thighs to the ground, and finishes with the athlete jumping over the dumbbells and landing on the opposite side. A two foot take off and two foot landing are NOT required for RX. Scaled may step over the bar. The next repetition will begin on the opposite side of the dumbbells.

Weighted Step Ups: The movement starts with the athlete standing tall facing the box and finishes with the athlete standing tall with both feet on top of the box. Athletes may hold the two dumbbells however they want.



3 Minutes: Row (easy pace)

​​3 Rounds
10 Jumping Air Squats
10 Single Arm Seated Dumbbell Press (each side)
5 Athletic Burpees Step Ups



6 Sled Pushes Down & Back



Rules
Athletes must start behind the cone and finish when the sled and their body passes the 2nd cone
One partner must push the sled down and back to count as a rep
Partners must switch after each rep
Each athlete will complete 3 reps each

Score: Time

This workout must be completed before 11AM
630-796-0613
481 N. Commons Aurora, IL 60504 (view larger map)