WORKOUT 4 – DAY 2
"GET A GRIP"

MMF / FFM

This two part workout has mixed teams assembled to complete a gut busting all out effort on the rower followed by a test of grip with toes to bar and deads.

PART A MAX CALS + PART B FOR TIME.

Part A

AMRAP 5 of:

Max row calories


Part B

For time: (5 min cap)

27-21-15-9 of:

T2B

Deadlift 100 / 65 kg

WORKOUT FLOW

At the call of Go the MMF team will move the rower and complete as many calories as possible in 5 minutes.  Athletes must rotate through in order and there is a minimum work requirement of 10 calories.  The FFM team will move to the couplet of T2B and Deadlifts.  During the T2B one athlete must hang from the bar while the working athlete completes reps.  They must hang and work from the same bar but may use either bar.  In the Deadlifts one athlete must stand the bar to the top position while the working athlete accumulates reps.  There is no minimum work requirement on either of the movements.  At the conclusion of the 5 minute cap there will be a 1 minute transition where teams will swap over with the MMF team moving to the couplet and the FFM team moving to the rower.

PLEASE NOTE

MMF team at the rower first.


FFM team to begin at the couplet.


Athletes must rotate in order on the rower and there is a minimum work requirement of 10 calories.


During the T2B one must athlete must hang while the working athlete accumulates reps.


During the Deadlifts one athlete must hold the top position of the Deadlift while the working athlete accumulates reps.


1 minute transition to follow the 5 minute cap where teams will swap over.

SCORE

Part A: Max row calories.

Part B: Time or cap plus number of incomplete reps.

MOVEMENT STANDARDS

Deadlift

The barbell will begin on the ground and be lifted until the hips and knees reach full extension and the shoulders are behind the bar. The hands must be placed outside the knees and the arms must remain straight throughout.  Bouncing of the barbell is not permitted and will be a no rep.  Hitching the barbell will be permitted as long as the knees and hips reach full extension at the completion of the movement.


Toes to bar

In the Toes to bar the athlete must begin at a full hang. The heels of the athlete must pass behind the bar with any part of the feet to touch the bar at the top of the movement. The feet must come into contact with the bar inside the hands and must touch the bar simultaneously.


Deadlift hold

In the Deadlift hold the athlete must lift the bar until the knees and hips are fully extended and the shoulders are behind the bar. The hands must be placed outside the legs and the arms fully locked out throughout. This position must be maintained for reps in the Deadlift to count.


Hang from the bar

During the hang from the bar the athlete may use any grip on the bar but must have the feet fully off the ground. The hang must be maintained for reps in the Toes to bar to count.