WORKOUT FOUR: BRONCO
WORKOUT DEMONSTRATION
WORKOUT DETAILS
WORKOUT FOUR: BRONCO
PRESENTED BY
WORKOUT FOUR: BRONCO
PRESENTED BY
FLOW
Athlete 1 starts at sandbag, athlete 2 starts at Barbell. Partners may load the barbell to their first attempt. For co-ed divisions, male athlete barbell cleans for sets 1, 2 and 3.
At "go" pairs will have their first 90 second window for Partner 1 to complete 8 Sandbag over barrier, then partner 2 to complete a successful barbell clean within the remaining time.
Partner 2 may load and unload the barbell at any point during this window. Athletes may take as many attempts within the remaining time. Athletes may go up and down in weight. The lift must be completed within 90 seconds.
Then, pairs will have their second 90 second window for partner 1 to complete 8 Sandbag over barrier, then partner 2 to complete a successful barbell clean within the remaining time.
Finally, pairs will have their 90 second window for partner 1 to complete 8 Sandbag over barrier, then partner 2 to complete a successful barbell clean within the remaining time.
Then, there will be a 1 minute transition where partners will switch. Partner 1 to barbell cleans and partner 2 to sandbag over the bar.
We will continue in the same way for sets 4, 5 and 6 with partner 2 completing sandbag over barrier and partner 1 completing a successful barbell clean within the remaining time.
NOTES:
Rogue Sandbags.
Males | 45lb/20kg Ohio Bar
Females | 35lb/15kg Bella Bar
Rogue Bumper Plates - Weights available: x4 45lb, X2 35lb, x2 25lb, x2 15lb, x2 10lb, x2 5lb, x2 2.5lb
Athletes must declare their weights to the judge.
Athletes must remain within the designated lifting area, touching the tape is not NOT permitted.
Athletes must face the crowd.
The lifting area must be clear of all equipment and collars must be placed on the barbell for safety.
Unused plates and equipment must be in the designated area, outside of the yellow tape.
All lifts must be completed within the 90 second window.
Gymnastics grips are NOT permitted for this workout.
SCORE
Cumulative load of 3 successful lifts of each partner. (3 Lifts partner #1, 3 Lifts partner #2)
MOVEMENT STANDARDS
Sandbag over Barrier
The rep begins with the sandbag on the ground. The rep ends and is credited when the sandbag gets over the 4ft barrier to the other side.
- ▸Athletes can get the bag over the barrier anyway.
- ▸Athletes must go under the barrier to start the next rep.
Clean
The rep begins with the barbell on the ground. The rep ends and is credited when the athlete's hips and knees are fully extended, bar resting on shoulders, elbows in front of bar when viewed from profile and feet are in line with each other.
- ▸The athletes must reach the finish position before lowering the barbell from the shoulders.
- ▸Only the athletes feet may touch the ground during the rep.
- ▸The Rep must be fully completed before the :90second interval ends.
- ▸Athletes may increase or decrease weights, athletes are able to take multiple attempts in each interval, but only 1 successful lift will be counted per interval.