Competition Corner

A-TRAIN

THE WORKOUT
RX
11 MIN CAP
BUY IN:
50/40 Cal Row
50/40 Cal Bike
Athletes to share the work as they like
FOLLOWED BY:
6 Synchro Rounds:
12 DB Deadlift @ 2x 22.5/15 KG
9 DB Hang Cleans
6 STOH
SCALED
11 MIN CAP
BUY IN:
40/30 Cal Row
40/30 Cal Bike
Athletes to share the work
FOLLOWED BY:
6 Synchro Rounds:
12 DB Deadlift @ 1 x 22.5/15 KG
9 DB Hang Cleans
6 STOH
*The full round must be done on one side. Then swap for the next round
THE MOVEMENT STANDARDS
Dumbbell Deadlift:
The dumbbells will start on the floor, athletes will then pick up the dumbbells to a standing position with the dumbbells outside of the legs, the rep is credited when the hips and knees are at full extension and the shoulders and are behind the dumbbells. Only the front head of each dumbbell has to touch the floor at the start of each rep. The synchronised position is when athletes are standing with hips and knees locked out, both athletes must meet in this position before the next rep can begin.
Dumbbell Hang Cleans:
Any form of hang clean is accepted, muscle, power or squat. The Dumbbell must be taken from the hang to the shoulders finishing with the hips and knees extended. Athletes can perform the hang cleans from inside the legs, as long as the arms are fully extended in the hang position. The synchronised position is when the dumbbells are in the front rack position with hip and knees locked out, both athletes must meet in this position before the next rep can begin.
Dumbbell Shoulder To Overhead:
The athletes can choose how to move the dumbbells from the front rack position to the overhead position, finishing with the arms, hips and knees fully locked out to complete the rep. Athletes may Strict Press, Push Press or Jerk. Feet must be brought back inline with the dumbbells secured overhead for the rep to count. The synchronised position is the overhead lock out, both athletes must meet in this position before the next rep can begin.
For Scaled, all of the above movements and synchronised positions are the same but they will be using just one dumbbell. The non-working hand/arm cannot assist or touch the body throughout the movement.
The full round will be completed on one side, then swapped for the next round. Athletes cannot swap arms in the middle of a round.
THE FLOW & SCORING
Athletes will start standing at the wall, on 3,2,1 GO, they will both move out to begin the calories.
Athletes will share the work with only one athlete working at a time. Once they have finished the rowing calories, they will then move onto the bike.
Once all calories are complete athletes will begin the 6 rounds of synchronised dumbbell DT.
If one of the athletes gets no-repped on a movement, the other athlete does not have to re-attempt the rep, they can wait in the sync position for the other athlete.
For time, the faster the better. If athletes don’t complete the 6 rounds in the time cap their score will be TC + reps completed (this does not include the buy in calories).