Competition Corner

25.1 Whirlwind Worm

Full rulebook can be found
HERE
Video 25.1 Whirlwind Worm
AMRAP: Time cap 8 minutes
Fundamentals
Advanced
Buy in: 30/40 cal Ski-erg*
20 Meter Worm Walking Lunges
20 Worm Squats
20 Meter Worm Walk
*Tiebreaker
Max cal Ski-erg
Buy in: 30/40 cal Ski-erg*
20 Meter Worm Walking Lunges
20 Worm Thrusters
20 Meter Worm Walking Lunges
*Tiebreaker
Max cal Ski-erg
Worm 55/65kg
Mixed 65kg
Worm 55/65kg
Mixed 65kg
*Female teams do 30 calories, Mixed and Male teams do 40 calories
Workout flow
1.      After the start signal the athletes move from their starting position towards the ski-erg and start with the calories on the ski-erg.
2.      When the screen hits the assigned number of calories the athletes may step off the ski-erg and start the 20 meter walking lunges with the Worm.
3.      When both athletes AND the whole Worm crossed the 20m line, they can start the Worm Squats (Fundamentals) or Thrusters (Advanced).
4.      When finished the 20 reps, the athletes may walk back with the Worm on the shoulders (Fundamentals) or do the 20-meter Walking Lunges (Advanced) back to the starting point.
5.      When both athletes AND the whole worm are over the line, the athletes may go to the ski-erg again, reset the screen to 0 and start their max calories.
6.      The workout finishes at 8 minutes. Your judge will check and note the number of calories at exactly 8 minutes.
Rules
·         Both athletes must face the same side with all the Worm movements.
·         Both athletes’ feet have to be clearly over the 20 meter line before dropping the Worm (or move directly into the thrusters) to proceed to the next part of the workout.
·         Athletes are responsible for resetting the screen on the ski-erg to 0 before starting the max calories
·         If you or your buddy already step off the ski-erg BEFORE the screen hits the assigned number of calories, it will result in a penalty.
·         Damper can only be changed BEFORE the workout starts. If the damper is changed DURING the workout, it will result in a penalty.
Score
This workout is for repetitions. Your score will be the total amount of movements and calories before the workout is over, the buy-in is NOT part of your score (time cap 8 minutes). There is a tiebreaker after the worm movements, and has returned to the starting point. If two teams have the same final score this tiebreaker time determines the winner.
Movement standards
Ski-erg
The athlete must stay on the platform of the Ski-erg till the screen hits the assigned number of calories.
One Athlete works at a time on the Ski-erg. Athletes can decide themselves how they divide the calories.
Worm Walking Lunges
The movement starts with the worm touching the shoulder of both athletes at the same side of the body. Both athletes must face the same side. Together you move into the lunge with the same leg. And get up again with the other leg moving forward. The movement ends with both athletes standing tall with hips and knees fully extended over the line TOGETHER with the WHOLE Worm. There must be a moment with the knees of both athletes at the ground at the same time and standing up fully extended at the same time. If the judge gives you a NO REP, you must move back to the starting position of the last rep and make the rep again. When the Worm is dropped to early and is not fully over the line. You also must move back to the worm, move the worm into the starting position and finish the Walking lunges until the Worm is completely over the line.
Worm Squats (Fundamentals)
The movement starts with the Worm touching the same shoulder of both athletes with the athletes facing the same side. Every rep, including the first rep, starts with both athletes standing tall with knees and hips fully extended. Together you move into the Squat. The athletes’ hips crease must clearly pass below the top of the knees in bottom position of the squat and the knees and hips have to be fully extended at the end of the rep. The rep is credited when the athletes are in the bottom position together and finish the rep by fully extending together with the worm still in supporting position by both athletes.
Worm Thrusters (Advanced)
The movement starts with the Worm touching the same shoulder of both athletes with the athletes facing the same side. Every rep, including the first rep, starts with both athletes standing tall with knees and hips fully extended. Together you move into the Squat. The athletes’ hips crease must clearly pass below the top of the knees in bottom position of the squat.[SW9]  Then the athletes move the Worm in a fluent movement over the head to the top of the other shoulder. The Worm must touch the same shoulder of both athletes at the same time. When the Worm ends up at different shoulders of the athletes. The rep must start over at the starting position of the last rep. The rep is credited when the athletes are in the bottom position together and finish the rep by fully extending together with the worm still in supporting position by both athletes.
Worm Walk (Fundamentals)
The movement starts with the Worm touching the same shoulder of both athletes and the athletes are looking in the same direction. The athletes walk together to the other side of the line. In this movement you don’t have to walk with the same leg at the same time. The movement ends when both athletes AND the whole Worm are over the line.
Tips from our crew
-          Knee sleeves are highly recommended in this workout!
-          Communication is key
-          Go hard!