bob_8_pairs_workouts.pdf
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WORKOUT DESCRIPTIONS & MOVEMENT STANDARDS

EVENT 1
SAT. PAIRS
 
75 CALS ASSAULT BIKE
300M SWIM RELAY 
  • Female starts on bike & completes minimum 15 cals, M must then complete 40 (total team) cals. Once 40 cals is finished, ALL can then partition as required until 75 CALS total is completed.
  • 300m SWIM RELAY- F starts (dives) & swims 50m (2 x 25m laps) M can dive into pool once female touches wall and so on, until 300m is completed.
  • Feet must stay off the pool floor at all times.
  • Once athlete completes their 50m they get out of pool ready to dive back in when their partner touches the wall. 
EVENT 1
SUNDAY PAIRS
 
For time:
21-15-9
THRUSTERS (70/45kg)
Bar Muscle -Ups
 
*12 min time cap
  • On GO, any partner can move from starting mat to thrusters. 
  • Partition reps as required, partner must tag in partner from starting mat. 
  • Time concludes when both partners are on the finishing mat. 
THRUSTERS
  • Squat clean thrusters are allowed
  • This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground.  
  • The hip crease must pass below the knees.
  • The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels. 
​​BAR MUSCLE UPS
  • In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet o the ground. Kipping the muscle-up is acceptable. 
  • The heels may not rise above the height of the bar during the kip. 
  • At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. ​
EVENT 2
SUNDAY PAIRS
 
For time:
5km ROW/1km SPLIT
 
Multi-scored event:
  1. 1km split
  2. 5km time
 
*20 min time cap
This is a multi scored event - Event 2a and Event 2b. Both are separate events and scored individually. 

  • On GO, any partner moves from the starting mat to the rower. Unlimited changes can occur on the rower. A 1km split time is taken from the rower. 
  • The 5 km time is taken off the main clock when both athletes are back on the starting mat. 
  • The 1km time is scored separately and is its own event. The 5km time is the same and is its own event. 
EVENT 3
SUNDAY PAIRS
Multi-scored event
  1. EMOM x 7 for total weight- 3 x cleans per partner
  2. Max hang power cleans in 2 mins. (80/55kg)
This is a multi scored event - Event 3a and Event 3b. Both are separate events and scored individually. 
​
1. Heaviest Male 3RM clean + heaviest Female 3RM Clean is combined for 1 total weight
Ie. 120 clean + 70kg clean = 190kg total
  • Each partner must complete 3 reps in a row within the minute for the weight to count. If a team doesn't complete the 6 reps (2 x 3 reps per partner) the previous heaviest weight will be your score. 
  • Teams can elect to stop if they both feel they have reached their MAX 3RM, but they can not restart later. 
2. On GO, either partner starts Hang power cleans, aiming for as many reps as possible in 2 mins. Pairs can tag each other in by tagging their partner from the mat. 
EVENT 4
SUNDAY PAIRS
 
2 Rounds for time:
(FM)
 
F 30m Front Rack Sandbag Lunge
60 DU’s
30m Farmers Carry
Then
M 30m Farmers Carry
60 DU’s
30m OH Sandbag Lunge

​*12 min timecap
​
​
  • On GO the female runs from starting mat and cleans the sandbag into the front rack position and lunges 30m until their foot is over the line. 
  • They then complete 60DU's. Once completed they then walk 30m back with the farmers carry (40kg) until they cross the line. 
  • Once across the line the team then add 2 x 10kg later to each handle and the MALE then carry for 3Om. He then completes 60DU's and then lunges overhead 30m with the sandbag.
  • The Pair then repeats for 2 rounds in total. 
Overhead Sandbag Lunge (M 60kg/F 40kg)
  • ​Sandbag is lifted overhead. Athlete can not begin lunging until sandbag is overhead. 
  • A lunge rep will count when the athlete is standing tall with the sandbag overhead and all standards for the repetition have been met. 
  • The trailing knee must make contact with the ground at the bottom of each lunge. 
  • The rep ends with the sandbag still overhead and the athlete standing tall with the hips and knees fully extended. 
  • If the above is not met the athlete must take a step backwards to where the step was initiated. 
Farmers Carry
  • ​Handles must be deadlifted up behind the line before walking forward. The whole handle must be behind the line when starting or finishing.

**Any athlete can change farmers handle plates
EVENT 5
SUNDAY PAIRS
 
For time:
MF order
15-12-9
 
CTB Pull-ups
Ring Dips
KB OHS
 
*8 min time cap
  • On GO, the male runs to the rig and completes 15 CTB pull-ups, then 15 ring dips and finally they complete 15 KB single arm OHS.
  • Once 15 KB OHS are complete they then must walk the KB overhead to the next mat. Once they reach the mat, they can then put the KB down, no dropping is allowed from above waist level. 
  • The Male then tags in his Female partner and she then completes 15 reps as above and then tags in her partner who moves onto 12 reps. 
  • At the completion of each set of KB single arm OHS the athlete must walk the KB overhead to the next mat except for the completion of the final 9 reps. 
  • Time stops once both competitors are on the finishing mat.