WORKOUT SIX: MW TOMMY V
WORKOUT DEMONSTRATION
WORKOUT DETAILS
WORKOUT SIX: MW TOMMY V
PRESENTED BY
WORKOUT SIX: MW TOMMY V
PRESENTED BY
FLOW
Teams will start behind the start line.
At "go", athletes move to their barbells and complete 21 synchro thrusters. Both athletes must face the finish mat.
Then, both athletes move to the rope and complete their designated number of rope climbs, sharing the work in any way. Non-working athletes must remain in the designated area, behind the rig.
Then, back to the bars, advance forward and then complete 15 synchro thrusters.
Move back to the rope and complete their designated number of rope climbs, sharing the work in any way.
Then, back to the bars, advance forward and then complete 9 synchro thrusters.
Move back to the rope and complete their designated number of rope climbs, sharing the work in any way.
After the final rope climb, athletes will sprint to finish where time will stop when the last athlete touches the finish mat.
NOTES:
Shorty barbells.
12ft is a metal beam.
SCORE
The score is the time to complete the workout. If time capped, the score is the total reps completed within 12 minutes.
MOVEMENT STANDARDS
Synchro Thruster
Synchro is at the end of the repetition when both athletes' bars are locked out overhead, with the hips, knees, and arms clearly extended with the bar clearly directly over or slightly behind the middle of the body at the same time. The rep begins with the bar held in the front rack position by both athletes facing the crowd. The rep ends and is credited when both athletes' bars are locked out overhead, with the hips, knees, and arms clearly extended with the bar clearly directly over or slightly behind the middle of the body.
- ▸The athlete must move from the bottom of a front squat to full lockout overhead in one fluid movement.
- ▸The crease of the athlete's hip must clearly pass below the top of the athlete's knees.
- ▸A thruster jerk is NOT permitted. An athlete deliberately re-dipping their knees under the bar is not permitted. However, an athlete stabilizing by moving their feet is permitted.
- ▸A full squat clean into the thruster is allowed when the bar is taken from the floor.
- ▸Athletes must stay in their lanes, touching the sidelines will result in a no-rep.
Rope Climb (12ft)
The rep begins with the athlete on the ground. The rep ends and is credited when the athlete has clearly touched the metal cross beam.
- ▸Jumping up to begin each ascent is permitted
- ▸The use of the legs is permitted.
- ▸Athletes may descend in any fashion.
Ring Rows (Rookie Division)
The rep begins with the athlete's feet (including the heels) clearly on one side of the tape, hands on the rings with arms straight (elbows extended) and legs straight (knees and hips extended). The rep ends and is credited when the chest and or shoulders clearly come into contact with both the rings at the same time.
- ▸The feet (including the heels) need to stay in front of the tape line, opposite of the rings
- ▸The legs need to straight (hips and knees extended)
- ▸Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted
- ▸Athletes must face the designated direction
- ▸Tape line: 30 inches long, no wider than 2 inches and directly under the pull-up bar the rings are hanging from.
- ▸Rings: 34 inches from the floor to the bottom of the lowest part of the rings.