Competition Corner

"Should've Said No"

"Should've Said No"
4 x 2.5 Minute AMRAP
15/12 Echo Bike Calories (Both Athletes at the same time)
10 Synchro Burpees over the worm 150/120
Worm Thrusters in the remaining
Score = Total Thrusters
Workout Flow:
Both Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go the athletes will mount their bikes and begin their calories.  Once BOTH athletes complete the prescribed calories they will move to the worm and start their burpees.  Once they complete the burpees they will start performing worm thrusters until the clock reaches 2:30. In order for a thruster to count it must be finished prior to the clock reaching 2:30.  The athletes will have 30 seconds of rest/transition time to get back to the start/finish line before the next round.  This will be repeated for 4 rounds.  The score will be the total thrusters from all 4 rounds.
Tie Break:
The tie break will be the number of reps completed in round 1.
Variations:
Intermediate:
4 x 2.5 Minute AMRAP
12/9 Echo Bike Calories (Both Athletes at the same time)
10 Synchro Burpees over the worm 150/120
Worm Thrusters in the remaining
Score = Total Thrusters
Scaled:
4 x 2.5 Minute AMRAP
10/7 Echo Bike Calories (Both Athletes at the same time)
10 Synchro Burpees over the worm 120/120
Worm Thrusters in the remaining
Score = Total Thrusters
Movement Standards:
Echo Bike:
The Echo Bike must be set to zero before each round starts. BOTH Athletes must complete the desired calories before either one can move off the bike.
Synchro Burpees over the worm:
The worm burpee starts with one athlete on each side of the worm facing the same direction.  Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athletes’ chest and thighs must make contact with the ground at the same time.  Athletes can jump or step up from the burpee. Both feet must be off the ground as the athlete passes over the worm. Stepping over is not permitted. The Athlete does NOT need to use a two foot takeoff.  The rep is credited when the athletes land on the opposite side of the worm.  It will be a NO rep if an Athlete makes contact with the worm during the jump they will have to repeat the whole burpee.
Worm Thruster:
Each Rep Starts with the Athletes on the same side of the worm, with the worm resting on their shoulders.  At the bottom, each athlete’s hip crease must clearly pass below the top of his or her knees at the same time.  At the top, each athlete’s hips and knees must remain extended as the worm is lifted over the athlete’s heads and moved to the opposite shoulders.  The arms do not need to reach full extension as the worm is moved overhead.   The rep is credited when the worm reaches the opposite shoulder of both athletes.