First Announced Workout Attollo Cup 2018

Event 1 – Shared Suffering

Rx’d

1 Round for time:

150/110 Cal Assault Bike

10 Synchronized Chest-to-Bar Pull-ups

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

100/75 cal Assault Bike

10 Synchronized Chest-to-Bar Pull-ups

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

50/35 cal Assault Bike

Time Cap 21:00

Intermediate

1 Round for time:

125/95 Cal Assault Bike

10 Synchronized Chin-over-bar Pull-ups

20 Synchronized Burpees

40 synchronized Air Squats

85/65 cal Assault Bike

10 Synchronized Chin-over-bar Pull-ups

20 Synchronized Burpees

40 synchronized Air Squats

50/35 cal Assault Bike

Time Cap 21:00

Scaled

1 Round for time:

105/75 Cal Assault Bike

10 Synchronized Ring Rows

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

70/50 cal Assault Bike

10 Synchronized Ring Rows

20 Synchronized Burpees to pull-up bar

40 synchronized Air Squats

45/25 cal Assault Bike

Time Cap 21:00

Standards

Rx’d

Assault Bike: 1 athlete working at a time.

Synchro C2B Pull-ups: Both athletes will start from an arms extended position on the pull-up bar. Both athletes will perform a C2B pull-up any style (strict, kipping, butterfly kipping). The rep will only count when both athlete’s chest touch the bar at the same time.

Synchro Burpee to PU Bar: Both athletes will perform a burpee. Both feet must extend out at the same time and return at the same time (jump in/jump out). Then the athletes will reach above their head and touch the pull-up bar at the same time, jumping if they need to. The rep will only count if chests are on the ground at the same time and hands touch the pull-up bar at the same time.

Synchro Air Squat: Both athletes will move to round marker and perform their air squats. The rep will count when both athletes reach depth where hip crease is below knee then return to standing where hips and legs are in a full extension position at the same time.

Intermediate

Assault Bike: 1 athlete working at a time.

Synchro Pull-ups: Both athletes will start from an arms extended position on the pull-up bar. Both athletes will perform a pull-up any style (strict, kipping, butterfly kipping). The rep will only count when both athlete’s chin is above the bar at the same time.

Synchro Burpee: Both athletes will perform a burpee. The burpee will count as long as both athlete’s chest is on the ground at the same time and both athletes jump off of the ground in full extension at the same time. Athletes may step-in/step-out or jump in/jump-out, any style of burpee is allowed.

Synchro Air Squat: Both athletes will move to round marker and perform their air squats. The rep will count when both athletes reach depth where hip crease is below knee then return to standing where hips and legs are in a full extension position at the same time.

Scaled

Assault Bike: 1 athlete working at a time.

Synchro Ring Row: Both athletes will start from an arms extended position on the rings. Athletes will then perform a ring row without hip movement (strict). Feet will be directly under the pull-up bar and straps of rings will be pre-set in length. The rep will only count when both athlete’s hands are touching their rings at the same time.

Synchro Burpee: Both athletes will perform a burpee. The burpee will count as long as both athlete’s chest is on the ground at the same time and both athletes jump off of the ground in full extension at the same time. Athletes may step-in/step-out or jump in/jump-out, any style of burpee is allowed.

Synchro Air Squat: Both athletes will move to round marker and perform their air squats. The rep will count when both athletes reach depth where hip crease is below knee then return to standing where hips and legs are in a full extension position at the same time.