TC TEAMS 20.1
DOWNLOAD WORKOUT DESCRIPTION & SCORECARD
On a 22:00 running clock
Part A.
From 0:00 to 12:00, complete as many reps as possible of the relay:
FF Pair - 4 Thrusters/4 Burpees over bar
FF Pair - 4 Burpees over bar/4 Thrusters
MM Pair - 4 Thrusters/4 Burpees over bar
MM Pair - 4 Burpees over bar/4 Thrusters
Once the male pair finish their portion, return to the beginning, but add 2 reps to each exercise. So, the second round will be 6 reps of each, the third round will be 8 reps, fourth will be 10 reps, and so on.
Rx
Men use a bar loaded with bumper plates to 95 lb. for thrusters. Lateral burpees over the women's bar.
Women use a bar loaded with bumper plates to 65 lb. for thrusters. Lateral burpees over the men’s bar.
Scaled
Men use a bar loaded with bumper plates to 65 lb. for thrusters. Lateral burpees over the men’s bar with stepping allowed.
Women use a bar loaded with bumper plates to 45 lb. for thrusters. Lateral burpees over the men’s bar with stepping allowed.
Part A score is the total of all reps completed within the time limit. Refer to the scorecard for scoring clarification.
Part B.(from 12:00-22:00)
Each team member, find a 3RM hang clean.
Power or squat variation is acceptable. Bar must begin from the hang position and cannot touch the ground in between reps. Only one bar will be used for Part B (either 35 lb. or 45 lb. bar is acceptable). Athletes may lift in any order and there is no minimum or maximum number of attempts allowed per athlete.
Part B score is the sum of each team member's highest successful lift.
NOTES
Part A of this workout begins with the female athletes standing at the two bars. After the call of “3, 2, 1 ... go,” both females will begin working on the relay by completing their first exercise- one will begin on the thrusters, and the other on the lateral burpees over the bar. Both athletes may work at the same time and do not have to be in synchro. Once each athlete has completed the first exercise, they will switch positions and complete the second exercise- the female that started on the thrusters will move to the burpees over bar, and the female that started on the burpees over bar will move to the thrusters. Once both females have completed both exercises, they will each tag a male teammate to replace them. The males will then execute in the same fashion with the same number of reps on both exercises. Once both males have completed both exercises, they will then tag a female to replace them and continue the relay. However, after each completed round of the relay, 2 reps are added to each exercise.
Part B of this workout begins immediately at the time cap of Part A and goes for 10 minutes until 22:00 on the running clock. Only one bar will be used for Part B (either 35 lb. or 45 lb. bar is acceptable). Athletes may lift in any order and there is no minimum or maximum number of attempts allowed per athlete.
EQUIPMENT
Barbell, collars, and weights loaded to the appropriate level for your division
*The official weight is in pounds.
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.
VIDEO SUBMISSION STANDARDS
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show all the weights on the barbell. A clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
MOVEMENT STANDARDS
Thruster - The bar must be taken from the ground each time and power or squat cleaned into a full squat where the crease of the hip passes below the top of the knee, and then “thrusted” overhead with arms extended and bar, shoulder, hip, and heels all in vertical alignment.
Lateral burpee over bar - The athlete begins from a standing position and then lowers and touches the chest to the ground (body in parallel with the bar) before getting back up and making a two foot jump over the bar. All Rx athletes will use full size “Olympic” bumper plates and use a two footed jump over the bar. Scaled athletes have the option of using iron 10 lb. or 5 lb. weights, which make the bar lower, and they can choose to step over the bar if they would like.
Hang clean - This begins with the athlete first deadlifting the bar to the hang position. Then the athlete will clean it to the shoulders from the hang position. A squat or power clean may be used. All three reps should be done without the bar touching the ground or the athlete’s hands removing from the bar.