Competition Corner

"CHAOS THEORY" (sprints, worms, sleds, sprints)

Workout one (cleats and gloves are allowed)
Fitness
For time: (20min cap)
Team synch shuttle sprints 10,20,30,40 and 50yards
then, 5 rounds of:
10 synch worm facing burpees
5 sync worm squats
10yards worm carry
then, 5 rounds of: *one athlete work at a time (m,m,f,f)
10yards sled push 190/145
10yards sled pull 190/145
then
Team sync shuttle sprints 10,20,30,40 and 50yards
then, if you have time:
50yards partner wheelbarrow (any combination and switch as needed, only 2 athletes)
Firebreathers
For time: (20min cap)
Team sync shuttle sprints 10,20,30,40 and 50yards
then, 5 rounds of:
10 sync worm facing burpees
10yards synch walking lunges
then, 5 rounds of:
10yards sled push 245/190
10yards sled pull 245/190
then
Team sync shuttle sprints 10,20,30,40 and 50yards
then, if you have time:
50yards handstand walk, share as needed
Flow
At 3,2,1 GO! All athletes will shuttle run 10, 20, 30, 40, 50 yards back to the start line. All athletes must synchronize at each line before going back. Touch the ground past the line.
Once all athletes are back to the start line, they will perform 10 synch worm facing burpees. Athlete 1 and 3 are on the same side, so is 2 and 4. This is for both fitness and firebreathers divisions. Athletes must be sync at the bottom of the burpee, chest and tighs on the ground.
Fitness div athletes will then pick up the worm and lift it to shoulders and perform 5 sync squats (synch at the bottom). Then the team will carry the worm at the shoulders 10yards forward. You stop when the athlete at the front has both feet past the line.
Firebreather div is the same, except that the team will carry the worm forward while doing sync walking lunges.
Athletes will then advance to the sled (20yards away) to the 50yards line where the sled pull/push part starts.
The sled push/pull is the same for the Fitness and the Firebreather div except for the load used. 190/145 for fitness, 235/190 for Firebreather. The order must be, m, m, f, f. Male 1 will push the sled forward 10yards then run back to pull it back 10yards. Male 2 goes, switch the weights and then the 2 females will go. You just need to move one plate. The 2nd female will only do the push, this is to ensure the sled is moving forward down the field. You can switch which female will only do one push at each round. Repeat the cycle for 5 rounds, which will bring the team all the way across the field in the end zone. This format ensures that everyone pull and push the sled and moving the sled for each round will create that sense of race. You'll be able to see where all the teams are. This is also going to be very exciting to watch.
The team will then repeat the shuttle sprints, 10,20,30,40 and 50yards.
If you have time left on the 20min cap, the Fitness teams will then partner up and proceed to wheelbarrow across the field all the way to the 50yards line. Feet must be held at hip height. You can switch as needed. *2 teammates on their hands and 2 holding feet. Time is when the athlete's hands are across the 50yards line.
Firebreather will be a handstand walk race to the 50yards line. Share as needed. Time is when one athlete crosses the 50yard line. Only one athlete at a time.
If you do not finish the workout, your score is the distance traveled in yards. The total distance is 770yards if you finish. That's combining all the shuttle runs, there and back, 50yards with the worm, 20yards from 50 to 50 line, 50yards for the sled and another 300 for the runs. We are on a football field so it is easier to score that way than going with reps. Tiebreaker is the time to complete the first shuttle run.
Scoring example, if you finished the 2nd shuttle run, that's 720yards from end zone to end zone. Wheelbarrow and handstand walk distance is in yards as well.
Note: The worms are the same weight for both divisions.