Competition Corner

23.1 THE DOLPHIN

"THE DOLPHIN"
MM & FF Pairs - 2x 5:00 EMOM's
Minute 1: Max Cleans (shared)
Minute 2: Max Sync Bar Facing Burpees
Minute 3: Max Cleans (shared)
Minute 4: Max Sync Bar Facing Burpees
Minute 5: Max Cleans (shared)
*2 minute transition between pairs*
Workout Description:
This workout is an EMOM style workout. Working in same sex pairs, MM and FF. The Male pairing will start the workout first with their 5min EMOM.
Minute 1 will consisit of the Male pair sharing the reps, as they see fit, of max cleans. They will then move directly into Minute 2 where the pair will complete max reps of Synchronised Bar Facing Burpees. They will continue in this fashion, alternating each minute between the 2 movements until they have completed 5 minutes of work (3 rounds of Cleans and 2 rounds of Bar Facing Burpees).
Once completed, a 2 min transition will follow to change weights and barbells for the Female pairing. Everyone in the team is permitted to help change the barbells and weights.
At the completion of the 2 minute transition, the Female pair will begin their 5min EMOM and complete it in the same fashion as the Men.
- The cleans are shared reps between the pair with a squat clean or power clean being allowed.
- The Bar Facing Burpees are synchronised reps between the pair.
Your score will be total reps accumulated across both pairs.
Working times:
M/M Pair: 0-5 mins
Weight Change Transition: 5-7min
F/F Pair: 7-12 mins
Tie Breaker:
A tiebreaker score will be needed to be recorded at the completion of the workout. The tiebreaker score will be the total completed clean repetitions in the first minute of the Male Round. If this still results in a tie, then the total completed clean repetitions in the first minute of the Female Round will be added.