Competition Corner

"Brandes"

"Brandes"
15 AMRAP
150m Run
5 Double DB Bench Press
5 Double DB Front Squats
11 Single DB Box Step Ups
3 Wall Walks
16-17
DB # 35s/25s
20" Box
13-15
Same as
16-17
with exception of DB # 30s/20s
11-12
DB # 20s/15s
20" Box
Workout Flow
At 3-2-1-Go Athletes will run designated 150 Meter course, then proceed to their bench and complete 5 Double DB Bench press, then 5 Double DB Front Squats, followed by 11 Single DB Box Step Ups, and 3 Wall Walks, then will repeat back to the run and continue until 15:00 is up.
Movement Standards
Run
will count as
1 rep if completed
. No partial will be accepted in the event the arthlete is on the run when the clock hits 15:00.
DB Bench
starts with the DBs locked out at full extension, athlete will lower DBs until one DB head from each DB touches the athletes Chest or Shoulder, the rep is complete and counts when the athlete presses the DBs back to the starting position. There is no standard for shoulders, hips, or feet remaining in contact with bench or floor during the movement.
DB Front Squats
start with the athlete standing tall with DBs in the front rack position. Athletes may hold DBs in any style of Front Rack position as long as elbows remain in front of torso/chest and hands remain in contact with the
handles of the DBs.
The athlete will squat below parallel
(hip crease below top of knee)
and stand back to full extension of the shoulders, hips, and knees to complete the rep.
DB Box Step Ups
start with DB being held in any fashion athlete desires, then they will step up onto the box with both feet coming to rest on top of the box and reach full extension of hips and knees in line with shoulders. Athletes may alternate feet while stepping up but no requirement to alternate is given.
Wall Walks
begin with athlete face down on the floor with chest and thighs touching the ground. The athlete will step or kick both feet on the wall and move both hands back to the
10" line that is 30" across
, once both hands (any part of the hands may touch the tape at the same time) have made contact with the tape at the same time, the athlete will return back to the starting position for completion of the rep.