Competition Corner

23.4

Qualifier 23.4 PRESENTED BY:
For Time:
15-12-9-6-3
Thrusters
*150ft Shuttle Run after each set
Time Cap: 5 Minutes
Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 5 minute time cap.
If a teammate does not complete the workout in under 5 minutes, you will add 1 second for every rep not completed to their 5 minute cap. If they had 5 reps left, their score would be 5:05.
There is no tie-breaker on this workout
Pro/RX Division, Pro/RX Team Division, Masters 35-39, Masters 40-44, Masters 45-49, Masters 50-54, Teens 16-17 Division
For Time:
15-12-9-6-3
Thrusters 95/65#
*150ft Shuttle Run after each set
5 Min Time Cap
Teens 14-15 Division, Intermediate/Scaled Division, Intermediate/Scaled Teams
For Time:
15-12-9-6-3
Thrusters 75/55#
*150ft Shuttle Run after each set
5 Min Time Cap
Masters 55-59 Division, Masters 60+ Division
For Time:
15-12-9-6-3
Thrusters 65/45#
*150ft Shuttle Run after each set
5 Min Time Cap
Community Division
For Time:
15-12-9-6-3
Thrusters 45/35#
*150ft Shuttle Run after each set
5 Min Time Cap
Under 8 Division
For Time:
15-12-9-6-3
Thrusters 10# BB or 5# DBs in each hand
*150ft Shuttle Run after each set
5 Min Time Cap
8-10 Division, 11-13 Division
For Time:
15-12-9-6-3
Thrusters 15# BB
*150ft Shuttle Run after each set
5 Min Time Cap
Workout Flow
The workout begins with the athlete standing tall in front of their barbell. At the call of 3-2-1 Go, the athlete will begin with 15 Thrusters followed directly into a 150ft Shuttle Run. A 150ft Shuttle Run will be completed in 6 25ft increments, which will be down and back 3 times. One rep is equivalent to one 25 foot length.
For the Shuttle Runs, at each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count, you must be over the line.
Upon completion of the 6 lengths (150ft), the athlete will go back to the barbell for 12 Thrusters followed directly into another 150ft Shuttle Run.
They will complete in the same fashion, 9 Thrusters, 150ft Shuttle Run, 6 Thrusters, 150ft Shuttle Run, 3 Thrusters, 150ft Shuttle Run.
At the completion of the last 150ft Shuttle Run, and both feet cross the line, time will be called and the athlete’s score will be recorded.
There is a 5 minute time cap on this workout.
Scoring
Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 5 minute time cap. There is no tiebreaker on this workout.
DOs & DON’TS
You must tape the floor for the shuttle runs (25ft) so it is visible on camera
BOTH FEET AND ONE HAND must touch the floor on the other side of the tape and each turnaround on the shuttle run
Just putting your foot on the line will not count as a completed shuttle run rep