Final

Location:

“Supplement World Field”
Synergy Strength and Conditioning
1222 Quebec Ave.

INDIV. WORKOUT
For Time:
20 GHD Sit-ups (6” for females)
30 Shoulder to Overhead (155/105)
40 Toes to Bar

TEAM WORKOUT:
For Time:
30 GHD Sit-ups (other teammate holding Barbell Overhead)
40 S2OH
50 T2B (Other teammate holding Barbell Top Deadlift)

TIME CAP: 8 min

*Only top 6 in each division do this workout

 

INDIVIDUALS

- Athletes will start standing beside their GHD
- On 3,2,1,GO! athletes will get into their GHD and do GHD Sit-ups
- Once completed the GHD Sit-ups then the athlete will advance to the barbell where they will complete Shoulder to Overhead
- Once the Shoulder to Overhead is complete then the athlete will advance to the rig where they will complete Toes to Bar
- Once the Toes to Bar are complete the athlete will run back to the start line where they will stop the timer

TEAMS

- All work can be shared between partners however they choose, and partners can travel together
- Both athletes will start standing beside the GHD
- On 3,2,1,GO! One athlete will run to the barbell, once that athlete is facing their partner and is standing with the barbell overhead then the other partner can do GHD Sit-ups (GHD sit-ups will only be accumulated while the other partner is standing with the barbell overhead while facing their partner on the GHD)
- Once completed the GHD Sit-ups then both athletes will advance to the barbell where they will complete Shoulder to Overhead (switching at any time)
- Once the Shoulder to Overhead is complete then one athlete will advance to the rig where they will complete Toes to Bar (Toes to Bar can only be accumulated wil the other partner is standing at the top of a deadlift, holding the bar and facing the partner on the rig)
- Once the Toes to Bar are complete then both athletes will run back to the start line where they will stop the timer when BOTH partners have crossed the line

 
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Weights per Division
M/F

Elite - 155/105
Masers Elite - 155/105
Teen - 135/95
Rxd Teams - 155/105
Open Teams - 135/95
Beginner Teams - 115/85
Masters 1 Teams - 135/95
Masters 2 Teams - 115/85