Workouts

Summer Team Challenge 2016

Event #1

“Swim/Bike/Run” (STC 2013)

Swim 2,000 Meters (40 Laps)

Bike: 7.8 Miles Roundtrip; 3.69 UP, 3.69 Downhill. Elevation gain of 1800’ on the climb.

Run: 3.5 Mile Trail-Run

Description:

Each team of 4 will select: 1 Mountain Biker, 1 Trail Runner, and 2 Swimmers. At 3,2,1, GO, the Runners and Riders will begin their run/ride, time trial style; with 1 Runner and 1 biker leaving 1:00 after the team ahead of them.  Swimmers will be placed in heats, and with their teammate will accumulate 40 Laps of the pool.

Score: Placing of all three events. Scored as 3 separate events.

Masters Teams Scaling:

Biker: Minus 4 seconds off total time for every year older than 35 (ex: a 48 Year Old will get a 52 second deduction from their total ride time.

Runner: Minus 3 seconds.

Swimmers: Minus 2 seconds/year over a combined age of 70. (Ex: a 36 year old and 55 year old would get a 42 second deduction.

Movement Standards:

Swim: You may freestyle, breast-stroke, or side stroke, no backstroke. No flotation devices, flippers, kickboards, gloves, or anything else that would give an unnatural advantage.  (Goggles and Caps are allowed and recommend).  There is a 40 Minute Time Cap.  Every LENGTH not completed = 30 seconds added to your time) Estimated Time Swam by coaches at a moderate to fast pace: 32:00 Minutes.

You and your teammate may ONLY switch swimmers on the end where your judge is. We will not be allowing dive-in entrances.  If you are sharing a lane with another team, you must swim on your designated side.

Bike: You will leave the community on your 1:00 interval.  If you are not ready at that time, you will DNF the workout.  The bike will take you on about 3-4 Minutes of easy single-track, and then will climb up 3.69 miles to the top.  Once at the top you will turn around and begin the descent. Estimated time biked by coaches: 35-40 Min Climb, 8-12 min descent, total time between 45-55 minutes.

THE ROAD is LOOSE GRAVEL!! You will need to be courteous and aware of vehicles on the road. For the downhill portion, you MUST stay under control and stay on your side of the road.  There are many switchbacks, and failure to properly check your speed and control your bike will end with you crashing, and ending your day and your team’s day at the event.  RIDE UNDER CONTROL. We cannot emphasize enough the need for CAUTION on the way DOWN!!

Run: You will leave the community center on your 1:00 interval.  Trail is rolling singletrack.  If you are not ready at this time, you will DNF the workout.  To pass you must use an audible signal, and if you are the runner being passed, please allow the faster runner to pass. Estimated time run by coaches: 30-45.

Event #2 and #3

“Strength”(WTC 2015)

Description:

For Event #2 your team will have 8 minutes to establish a 3RM Bench Press for each teammate.  At the 8:00 minute mark, Event #2 ends and Event #3 begins.  For Event #3 your team will then have 12:00 minutes to establish a 1RM for each teammate. One male and one female will do the Clean complex, and the other male and female teammates will do the Snatch complex. Each teammate will only do ONE complex.

Clean Complex

1 Deadlift

1 Hang Clean

1 Squat Clean from the floor

1 Shoulder to Overhead

 

Snatch Complex

1 Snatch Grip Deadlift

1 Hang Snatch

1 Squat Snatch from the Floor

1 OHS

Notes: You will have ONE BAR (it will be a men’s bar) and one stack of weight to be shared.  Only one athlete will work at a time.   The complex MUST BE COMPLETED “Touch and Go” with no resting of the barbell on the floor during the athletes attempt. There is no rest period between Event #2 and Event #3.

Scoring:

Event #2:  Total of Max Weight Bench Presses combined

Event #3:  Total of Max Weight Barbell complexes combined.

Masters will get weight added to their score based on their individual age for both events.

These events are scored separately.

Movement Standards

Bench Press- Athlete will lay on the bench, and may get a lift-off from their spotter.  Lift begins with the elbows fully locked out at the top, the bar will then be lowered and MUST touch the chest.  The lift ends with the arms fully locked out above the body, BEFORE re-racking.  You may not drop the rep into the rack.  If the spotter must touch the bar, (besides from the initial lift off, or an assist back into the rack after final lockout) that will be considered a NO-REP.

Deadlift- Starts on the floor, finish position is shoulder behind the bar, hips and knees fully locked out.  You may NOT drop the bar, or bounce the bar between reps.  Bouncing or dropping will result in a No-Rep. Snatch grip deadlift, must be a wide grip deadlift.

Hang Clean- Lift begins with the bar above the knee. and finishes with the weight in the front rack position, with the athlete standing, with hips and knees fully open, and elbows in front of the bar.  Athlete may catch weight in a squat if needed, and weight must be stood up.

Squat Clean- Lift begins on the floor, the athlete must catch the clean in the bottom of a squat (hip crease below the knee).  They must then stand the lift up so the athlete finishes standing, with hips and knees fully open, and elbows in front of the bar.  ****This lift may be a clean from the floor followed by a front squat*****

Shoulder to Overhead:  Barbell may be pressed overhead in whatever manner the athlete deems necessary (press, push press, jerk).  The shoulder to overhead must be fully locked out, with the feet under the hips for the rep to count.  (If you split your feet MUST come back together before the bar comes down)

Hang Snatch– Lift begins with the bar above the knees, and finishes with the weight overhead with the athlete standing with hips and knees fully open, and arms locked out.

Squat Snatch- Lift begins on the floor, then the athlete must catch the snatch in the bottom of a squat. They then must stand the lift up so they finish with hips and knees fully open. If needed they can power snatch, then OHS the weight. But then they must OHS AGAIN to finish the complex.

Overhead Squat: Overhead Squat- Movement starts with the barbell locked out overhead. The athlete (with hips fully extended) will then squat until their hip crease goes below parallel. They will then stand FULLY open again with their hips AND knees fully extended.

 

Event #4

“Those Burpees Suck” (WTC 2013)

4 Stations of 21-15-9

21-15-9 Wall-Balls and Medball sit-ups

21-15-9 KB Swings and Pull-ups

21-15-9 Deadlifts and Box Jumps

21-15-9 Snatch and Double Unders

 Description:

Each teammate will complete EACH station. Teammates will rotate on the 5:00 mark, there will be a :15 second rest/rotate between rounds.  As soon as you complete your 21-15-9 you may begin doing as many BURPEES as possible in whatever time remaining out of your 5 minute round.

Score: Total reps completed (EX: 21-15-9 =90 plus 8 burpees = Score of 98 Reps)

*Both the KB and WB must be placed back into the marked area before Burpees can begin.

**For the Deadlifts teams will have one men’s bar, and one women’s bar.

*** For the Snatch, teams will have ONE women’s bar (That both genders will use) and the appropriate weight. It will be your responsibility to change your weight. Any rep done with incorrect weight will be a no rep.  

Weights/Heights:

 Open35-3940-4445-4950-5455-5960+
Snatch75/55lbs75/55lbs75/55lbs75/55lbs65/45lbs65/45lbs55/35lb
Box Jump24/20”24/20”24/20”24/20”20/16”20/16”16/12”
Deadlift225/155lbs215/145lbs205/135lbs195/125lbs185/115lbs175/105lbs165/95lb
Kettlebell24/16 kg24/16 kg24/16 kg24/16 kg20/12 kg20/12 kg16/8 kg
Wall-Ball20/14lbs20/14lbs20/14lbs20/12lbs16/10lbs16/10lbs16/8lbs

 

Movement Standards:


Box Jump– Athlete must do a two footed or a step-up jump to the top of the box. Hips must fully open while feet are standing on the box. If the athlete steps- up, they MUST STEP-DOWN.

Burpee– Movement begins in the standing position. Athlete must touch entire chest to the ground at the bottom and jump and clap with the hands fully extended overhead and the hips open at the top position.

Deadlift– Movement begins from the ground, finish position is shoulder behind the bar, hips and knees fully locked out. Bar MUST be lowered, no rep may be dropped.  You may not “Bounce” the reps, and your elbows cannot bend at any point.

Double Unders– Rope must pass twice underneath the feet in a single jump. Rope must travel forwards.

Kettlebell Swing: Kettlebell will travel from below the hips and behind the legs, and travel up to eye level.  Thumbs must pass above the eyes, and HIPS AND KNEES MUST reach extension. YOU MAY NOT DROP THE KB FROM ANY HEIGHT.  1st Drop = 20 Burpees for your team, 2nd drop = DQ’d from the workout.

Pull-up: :  Athlete must begin in a fully extended position (arms straight, feet not in contact with the floor, the athlete must pull until the chin is CLEARLY OVER THE Bar.

Sit-Ups- With the wall-ball in their hands, the athlete must reach the ball to the floor behind the head with arms fully extended, and upon sitting up, must reach the ball to the floor past their feet.

Snatch– The movement starts with the athlete grasping the barbell, with both bumpers in contact with the ground. The athlete then explosively stands and opens the hip, jumping the barbell overhead in one motion.  At the finish, the knees, hips, shoulders and elbows must be in extension, and the athlete must show control of the barbell for the rep to count.

Wall-Ball- The wall-ball begins in a standing position, the athlete must hit a full squat (hip crease below parallel), the ball must hit the 10’ target

FLOATER EVENT #1

 “Jump and Touch” (WTC 2016)

Description

Each teammate will have two attempts at a max height vertical jump. Each athlete will have their vertical standing reach tested before they jump.  They will then get their two attempts, and the best jump will be recorded.  All teammates must be present to complete this floater.

Score: Total Team Height Jumped

Masters will get an additional half- inch per year old they are over 35, added to their jump.

Movement Standard:  Athlete must jump from a stationary, two footed position.  There will be no extra steps, running starts, or one-legged attempts allowed

FLOATER EVENT #2

“ME Stone to Shoulder” (STC 2012)

Description:

Each teammate will have 90 seconds to get as many reps from ground to should as possible. Stone must be clearly on top of the shoulder, and must be settled on the ground before continuing reps.

Score: Total Team Reps

Weights:

Open35-3940-4445-4950-5455+
Stone Weight115/70115/7095/4595/4577/4077/40

 

Movement Standards:

Stone to Shoulder– The stone will start on the ground. You will then move the stone up to your shoulder.  You may drop the stone or place it back down on the ground in front of you.  The stone must completely settle before the next attempt can be made.