Competition Corner

"The Locomotive"

Override Off The Tracks Workout 1: The Locomotive
For Time:
60 DB Snatches
800m Run Together
30 Burpees Over Bar (Synchro)
30 Deadlifts
30 Burpees Over Bar (Synchro)
800m Run Together
60 DB Snatches
TIME CAP: 22min
Weights:
RX - DB Snatch (70/50) Deadlift (315/225)
Scaled - DB Snatch (50/35) Deadlift (225/155)
Workout Flow:
At the start of 3,2,1 go both athletes will begin with 60 DB Snatches. The partners can split these reps any way they would like but must alternate hands each rep on the DB. One partner is working, one partner is resting. Once the 60 DB snatches are completed both partners will move outside following the entering/ exiting running loop for their 800m Run.
For the 800m Run, both partners must run together down and around the orange safety cone before the bridge and then run all the way back past the gym down to the second orange cone (behind Deziel Paving) and then return running back into the gym. When entering the gym athletes must follow the entering/ exiting loop to return back to their square.
Once the 800m run is finished both partners will return to their designated square and begin working on 30 synchronized burpees over the bar. For the synchronized burpees athletes will start on opposite sides of the bar with both the chest and thighs touching the ground. They then will complete their burpee by jumping over to the opposite side of the bar. (These will be done like burpees over the worm for a visual representation)
Once 30 synchronized burpees have been completed, the athletes will work through 30 deadlifts. The athletes can split the reps any way they would like. After 30 reps of the deadlift are completed the athletes will perform a second set of 30 synchronized burpees in the same format as mentioned above.
After 30 synchronized burpees, athletes will then move back outside for a second 800m run. The run will follow the same entering and exiting the gym loop and same route outside as the first run.
Once a second run is complete the athletes will return inside for one more set of 60 DB Snatches. Once 60 DB snatches are finished the workout is complete and the time will be recorded!
Movement Standards:
Synchronized Burpees Over Bar:
For the synchronized burpees both partners must start on opposite sides of the bar. Both partners must then drop into the bottom position of their burpee *Both partners' chest and thighs must be on the ground at the same time before athletes can come up off the floor. Both partners can then come up and jump to the opposite side of the bar where the rep will be completed
800m Run:
For the running we will follow a loop process of entering and exiting the gym so that the distance is equal for all teams. (*Entering and Exiting Loop Details will be briefed before the workout starts.) Both partners must run together and cannot begin the next component of the workout till both partners are in the square together. Runners must RUN AROUND the orange cones to ensure all athletes are running the same distance.
DB Snatch:
The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. *The athlete may switch hands with the DB in any location of the body.
Deadlift:
Each rep starts with the barbell on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed.  Arms must remain straight throughout. No bouncing. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.