Competition Corner

#03 - Bring in the Muscle

FOR TIME
TIME CAP
10 Minutes
ROW RELAY → SYNCHRO SANDBAGS →
SHARED GYMNASTICS
45 Row Calories (15 Per Athlete)
18 Synchro Sandbag Cleans 150lb/100lb
45 Ring Muscle Ups (Shared)
VARIATIONS
INTERMEDIATE
45 Row Calories (15 Per Athlete)
18 Synchro Sandbag Cleans 100lb/75lb
45 Bar Muscle Ups (Shared)
SCALED
36 Row Calories (12 Per Athlete)
18 Synchro Sandbag Cleans 100lb/75lb
45 Burpee Pull Ups (Shared)
TIE BREAK
Time at Completion of the Sandbag Cleans
FLOW
The event begins with a row relay. Only one athlete rows at a time. Athlete one rows their required calories first then Athlete two rows and Athlete three rows last. Once all three athletes have completed their calories, the team moves to the sandbags.
At the sandbags, only two athletes are required to work. These two athletes perform all eighteen sandbag shoulders together in synchro. Both athletes must reach the top position at the same time for each rep to count. The third athlete stands clear of the working area and does not participate in the sandbag portion. Athletes may rotate.
When the sandbag reps are complete, all three athletes move to the gymnastics station. The team shares the total gymnastics reps with one athlete working at a time. Athletes may rotate whenever they choose until the full number of reps is completed. Time stops when the final gymnastics rep is finished and run to the finish line.