Competition Corner

"Bruck"

Run: _____
24 Worm Squats: ______________
24 Worm Jerks: _______________
* 1st Lunge Tiebreak Time:___________
Lunge Reps:_____________
Finish Time: ___________
FOR TIME (10 Minute CAP):
1 round for time:
Team Run, 24 worm squats, 24 worm jerks, worm lunge to finish line.
Workout Flow:
At the count of “3,2,1 GO,” all four athletes will perform a team run with all 4 athletes holding a piece of rope.  When the team returns from the run, they will clean the worm to the shoulder and perform 24 worm squats. After the 24 worm squats are completed, the team will perform 24 worm jerks.
A worm jerk includes the team pushing the worm overhead from one shoulder to the other, simultaneously. All athletes must be facing forward in the same direction.  When complete the team will then lunge to the finish line, while carrying the worm on their shoulder.
Team Run Penalty:  if a teammate lets go of the rope and is spotted by a judge, the team will be no-repped and will have to return to the start and redo the entire run.
Worm Squats:  the worm must be on the same shoulder for all 4 teammates and the teammates must all be facing the same direction. All athletes must be facing forward in the same direction. Each athlete must squat below parallel and the team must all be synchronized at the bottom of each squat repetition.
Worm Jerks:  the worm must start on the same shoulder for all 4 teammates and must be pushed overhead to the opposite shoulder for each repetition (arms do not have to lock out). All athletes must be facing forward in the same direction. The team must display control on the other side for each repetition before moving on to the next rep.
Worm Lunge:  the worm can be on any shoulder and athletes can lunge with any leg, however each athlete must lunge together for each repetition. As such, all athletes must be facing forward in the same direction.
Tiebreaker:  reps completed.  Lunges will be counted as reps based on distance not the number of actual lunge steps taken.