El Camino

Open Event 3

Hog flips + T2B with Med Ball Zercher Hold 

2 Rounds per gender pair for Time

- 12 hog flips

- 25 T2B with med ball hold

Description:

This workout begins with all team members behind the start line. At the call of “3, 2, 1, Go…” the females will run to the rig for med ball holds and T2B while male pair advances to the hog.

***SCALING - kipping leg raises may be performed instead of T2B. Any team choosing to do kipping leg raises, regardless of score, will be scored below all team who choose to do T2B.

Females must complete 25 T2B. T2B can only be completed while med ball hold is being performed. Athletes may rotate between movements as they choose.

Males will complete 12 alternating hog flips.

Once ALL work is complete (25 T2B, 12 hog flips), females will move to the hog and males will move to the rig. Females may choose to flip the hog together to complete 12 flips. Males will complete the 25 T2B with one partner working on T2B while one partner performs med ball hold.

***NOTE: The weight on the hog must be adjusted for males and females. Either the males or the females may adjust the weight. Two 25# plates will be removed for females and added for males on the same pegs used for round 1. These plates and clips must be put behind the start line when not in use.

This workout is complete when female partners and males partners have each completed 2 rounds of T2B and hog flips. All team members must be behind the finish line to stop the clock.


 

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Time Cap: 8 minutes

***NOTE - video demonstrates event FLOW only.

***For details on standards, weights, etc, see Workout DESCRIPTION & Movement STANDARDS below.

 
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Hog Flips

  • Male - empty hog + 90lb.
  • Female - empty hog + 40lb.

Med Ball Hold

  • 80/125#

Hog Flips

  • Males will flip alone.
  • Females may choose to flip in partners.

T2B

  • Both feet must make contact with bar at the same time between hands.
  • Both heels must pass behind vetical plane of bar at bottom of kip.

SCALING - Leg Raises

  • Both knees must rise above crease of hip.
  • Both heels must pass behind vetical plane of bar at bottom of kip.

Med Ball Hold

  • Med ball must be held infront of body, not on shoulder or resting on legs. (no belts allowed)

Scoring:

Time to complete 2 rounds per gender pair OR reps completed at time cap.

***SCALING - kipping leg raises may be performed instead of T2B. Any team choosing to do kipping leg raises, regardless of score, will be scored below all team who choose to do T2B.

TIME CAP: 8 min