INDIVIDUALS

Rx Indy Intermediate / Masters Indy Sc Indy
For Time For Time For Time
5 Rounds 5 Rounds 5 Rounds
12 double DB deadlifts 12 double DB deadlifts 12 double DB deadlifts
9 double DB hang cleans 9 double DB hang cleans 9 double DB hang cleans
6 double DB shoulder to overhead 6 double DB shoulder to overhead 6 double DB shoulder to overhead
20-yard double DB carry 20-yard double DB carry 20-yard double DB carry

 

Individual Workout Flow:

This workout is for time.  Athletes will complete 5 Rounds of 12 double dumbbell deadlifts, 9 double dumbbell hang cleans, 6 double dumbbell shoulder to overhead, 20-yard double dumbbell carry.

This workout begins with the athlete in their lane facing their dumbbells.  At the sound of the beep, they will run 20 yards to their dumbbell and begin their first round of 12 double dumbbell deadlifts, 9 double dumbbell hang cleans, 6 double dumbbell shoulder to overhead, 20-yard double dumbbell carry.  At completion of the 20-yard carry, they will perform an 80-yard shuttle run ending back at the dumbbells then begin round 2 of 12 double dumbbell deadlifts, 9 double dumbbell hang cleans, 6 double dumbbell shoulder to overhead, 20-yard double dumbbell carry.  At completion of the 20-yard carry, they will perform a 120-yard shuttle run ending back at the dumbbells, then begin round 3 of 12 double dumbbell deadlifts, 9 double dumbbell hang cleans, 6 double dumbbell shoulder to overhead, 20-yard double dumbbell carry.  At completion of the 20-yard carry, they will perform an 80-yard shuttle run ending back at the dumbbells then begin round 4 of 12 double dumbbell deadlifts, 9 double dumbbell hang cleans, 6 double dumbbell shoulder to overhead, 20-yard double dumbbell carry.  At completion of the 20-yard carry, they will perform a 40-yard shuttle run ending back at the dumbbells then begin the final round of 12 double dumbbell deadlifts, 9 double dumbbell hang cleans, 6 double dumbbell shoulder to overhead.  After the last shoulder to overhead – sprint to the finish line.

Score is the total time to complete the workout.

If the Dumbbell is dropped/thrown at any time, the athlete will be subject to a penalty.

TEAMS

Rx Teams of 4 Intermediate / Masters Teams of 4 Sc Teams of 4
Partners A&B Partners A&B Partners A&B
120-yard shuttle run 120-yard shuttle run 120-yard shuttle run
12 worm deadlifts 12 worm deadlifts 12 worm deadlifts
9 worm hang cleans 9 worm hang cleans 9 worm hang cleans
6 worm shoulder to overhead 6 worm shoulder to overhead 6 worm shoulder to overhead
20-yard worm lunge 20-yard worm lunge 20-yard worm lunge
Partners C&D Partners C&D Partners C&D
100-yard shuttle run 100-yard shuttle run 100-yard shuttle run
12 worm deadlifts 12 worm deadlifts 12 worm deadlifts
9 worm hang cleans 9 worm hang cleans 9 worm hang cleans
6 worm shoulder to overhead 6 worm shoulder to overhead 6 worm shoulder to overhead
20-yard worm lunge 20-yard worm lunge 20-yard worm lunge
Partners A&B Partners A&B Partners A&B
80-yard shuttle run 80-yard shuttle run 80-yard shuttle run
12 worm deadlifts 12 worm deadlifts 12 worm deadlifts
9 worm hang cleans 9 worm hang cleans 9 worm hang cleans
6 worm shoulder to overhead 6 worm shoulder to overhead 6 worm shoulder to overhead
20-yard worm lunge 20-yard worm lunge 20-yard worm lunge
Partners C&D Partners C&D Partners C&D
60-yard shuttle run 60-yard shuttle run 60-yard shuttle run
12 worm deadlifts 12 worm deadlifts 12 worm deadlifts
9 worm hang cleans 9 worm hang cleans 9 worm hang cleans
6 worm shoulder to overhead 6 worm shoulder to overhead 6 worm shoulder to overhead
20-yard worm lunge 20-yard worm lunge 20-yard worm lunge
Partners A&B Partners A&B Partners A&B
80-yard shuttle run 80-yard shuttle run 80-yard shuttle run
12 worm deadlifts 12 worm deadlifts 12 worm deadlifts
9 worm hang cleans 9 worm hang cleans 9 worm hang cleans
6 worm shoulder to overhead 6 worm shoulder to overhead 6 worm shoulder to overhead
20-yard worm lunge 20-yard worm lunge 20-yard worm lunge
Partners C&D Partners C&D Partners C&D
100-yard shuttle run 100-yard shuttle run 100-yard shuttle run
12 worm deadlifts 12 worm deadlifts 12 worm deadlifts
9 worm hang cleans 9 worm hang cleans 9 worm hang cleans
6 worm shoulder to overhead 6 worm shoulder to overhead 6 worm shoulder to overhead
20-yard worm lunge to Finish 20-yard worm lunge to Finish 20-yard worm lunge to Finish

 

Team Workout Flow:

This workout is for time and performed relay-style, a pair must successfully perform one round of the workout before tagging to release the next pair.  The pairs must be designated at the start and remain the same throughout the workout. Time is recorded once all 6 rounds have been completed, and the last working pair crosses the finish line.

This workout begins with all athletes in their lane facing the worm.  At the sound of the beep, the first pair is released to a

Round 1 120-yd shuttle run, 12 worm deadlifts, 9 worm hang cleans, 6 worm shoulder to overhead, 20-yard lunge with worm held on shoulders.  Once the 20-yard lunge is completed, the pair will sprint back to the start line and tag in the other pair.

Round 2 The other pair will be released to perform a 100-yard shuttle run, 12 worm deadlifts, 9 worm hang cleans, 6 worm shoulder to overhead, 20-yard lunge with worm held on shoulders. Once the 20-yard lunge is completed, the pair will sprint back to the start line and tag in the other pair.

Round 3 The other pair will be released to perform an 80-yard shuttle run, 12 worm deadlifts, 9 worm hang cleans, 6 worm shoulder to overhead, 20-yard lunge with worm held on shoulders. Once the 20-yard lunge is completed, the pair will sprint back to the start line and tag in the other pair.

Round 4 The other pair will be released to perform a 60-yard shuttle run, 12 worm deadlifts, 9 worm hang cleans, 6 worm shoulder to overhead, 20-yard lunge with worm held on shoulders. Once the 20-yard lunge is completed, the pair will sprint back to the start line and tag in the other pair.

Round 5 The other pair will be released to perform an 80-yard shuttle run, 12 worm deadlifts, 9 worm hang cleans, 6 worm shoulder to overhead, 20-yard lunge with worm held on shoulders. Once the 20-yard lunge is completed, the pair will sprint back to the start line and tag in the other pair.

Round 6 The other pair will be released to perform a 100-yard shuttle run, 12 worm deadlifts, 9 worm hang cleans, 6 worm shoulder to overhead, 20-yard lunge with worm held on shoulders. Once the 20-yard lunge is completed, the pair will sprint back to the start line and tag in the other pair.  Once round 6 is completed, they will run through the finish line

Score is the total time for all athletes to complete the relay.

 

Movement Standards:

Rx Intermediate / Masters Sc
Individual Individual Individual
Dumbbells 70s / 50s Dumbbells 50s / 35s Dumbbells 35s / 20s
Teams Teams Teams
Worms 150 / 125 Worms 150 / 125 Worms 150 /125
CoEd CoEd CoEd
150 125 125

 

Run:  This is a run where the athlete must pass the designated distance and return to the worm.

Deadlift:

Dumbbell Deadlift – Each rep begins with the dumbbells on the ground, outside the athlete’s feet. Sumo deadlifts are not allowed. Each rep is counted when the dumbbells are lifted off the ground, with the hips and knees reaching full extension, and the head and shoulders are in line with the back head of the dumbbells – only one head of the dumbbell is required to touch the ground. The arms must be straight throughout. Touch-and-go is permitted, however bouncing is not allowed.

Worm Deadlift – each rep begins with the worm on the ground to the side of the athlete.  Athletes may not use the straps on the worms – each rep is counted when the worm is lifted off the ground, with the hips and knees reaching full extension, and the head and shoulders are behind the worm.

Hang Clean:

Dumbbell Hang Clean – Each rep begins from the hang position, above the knee. Any repetition taken from the floor must reach a deadlift lockout (hips and knees fully extended, and head and shoulders in line with the back head of the dumbbell) before re-dipping to initiate the hang clean. The rep is credited when the athlete’s hips and knees are fully extended, and the back head of the dumbbell makes contact with the top of the shoulders.

Worm Hang Clean – Each rep begins from the hang position, above the knee. Any repetition taken from the floor must reach a deadlift lockout (hips and knees fully extended, and head and shoulders behind the worm) before re-dipping to initiate the hang clean. The rep is credited when the athlete’s hips and knees are fully extended, and the worm is resting on the shoulders.

Shoulder to Overhead:

Dumbbell Shoulder to Overhead – Each rep begins in the front rack position, with the dumbbells on the shoulders. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, hips and knees are fully extended. The rep is credited once the weight is fully locked out overhead, directly over the middle of the body with the feet in line. If an athlete uses a split jerk, their feet must return under the hips and meet the full lockout requirement. Dropping the dumbbells, even after receiving credit for the rep will result in an automatic no-rep.

Worm Shoulder to Overhead – Each rep begins with the worm on the athlete’s shoulder. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, hips and knees are fully extended. The rep is credited once the worm passes over the athlete’s head to the opposite shoulder If an athlete uses a split jerk, their feet must return under the hips and meet the full lockout requirement.

Dumbbell Carry – the athlete may carry the dumbbells in any position, as long as both hands remain in contact with the dumbbells throughout the carry.  If the dumbbells are dropped at any time, the athlete must return to the starting point and begin the carry again.

Worm Walking Lunge – Prior to the start of the walking lunges, athletes may use any style of ground to overhead to receive the worm on the shoulders. Each lunge shall begin with the worm on the shoulders, feet parallel, and the athlete standing to full extension (hips and knees extended). Before beginning the walking lunge, the athletes’ feet must be behind the mark indicating the start of the 20-yard segment.  At the bottom of the lunge, the trailing knee must make contact with the ground. The worm must remain on the athletes shoulders the entire time. The rep is credited when the first athlete clearly crosses the 20-yard mark, worm remaining on shoulders, with the athletes standing tall (knees and hips fully extended).  The athletes must alternate leading legs and stand tall between each repetition, with hips and knees extended.  If during the lunge, the worm falls from the shoulders, or the athletes shuffle steps between lunges, the repetition will not count.  Failure to meet any standards during the walking lunge will require the athlete to have to restart the walking lunge from the previous 5-yard marker.