MACC 2019 Team Workouts
Friday, April 12
5 Rounds for Time - All 4 Athletes
21 Worm Deadlifts
15 Worm Shoulder to OH
9 Synchro Worm Burpees
10 Synchro Bar Muscle Ups between each round
Score is Time.
If a team fails to finish the entire workout within the 15-minute time cap, the score will be given the CAP designation plus the number of reps not completed.
Flow
At the call of “3, 2, 1 ... Go,” all 4 Athletes will move to the worm and complete 21 deadlifts. They will then complete 15 shoulder to overhead and 9 burpees over the worm. At the completion of the burpees 2 Athletes will go to the bar to complete 10 synchro bar muscle-ups. The remaining 2 Athletes will stage behind the working Athletes. The bar muscle-ups may be completed with any 2 Athletes and switching is allowed. After the bar muscle-ups are complete, the team will move back to the worm and advance it forward 1 space and begin the next round. This pattern will continue for 5 rounds. Bar muscle-ups will NOT be completed after the final round of burpees over the worm; they are only BETWEEN rounds.
Movement Standards
Worm Deadlift - Starting at the floor, the worm is lifted until hips and knees reach full extension with the shoulders behind the worm. The arms must be straight throughout. All teammates must be on the same side of the worm. All teammates must be standing at full extension simultaneously to complete the rep. Straddling the worm is not allowed.
Worm Shoulder to Overhead - Each rep of the shoulder to overhead begins with the worm on the shoulders and finishes with the worm resting on the opposite shoulder. The worm must be moved by all teammates to the opposite shoulder at the same time and must be in contact with the shoulder simultaneously for the rep to count.
Burpee over Worm - Each Athlete must be parallel to the worm, with chest and thighs touching the ground. They can get down and come up from the burpee however they like, but each Athlete MUST jump over the worm with a two foot takeoff and landing. The rep is counted when all Athletes get to the floor on the opposite of the worm. Two Athletes will be on one side of the worm and two Athletes on the other in alternating fashion. The synchro portion of the movement will occur at the bottom of the burpee.
Bar Muscle-up - In the muscle-up, the Athlete must begin with, or pass through, a hang below the bar, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the bar during the kip. The Athlete must pass through a portion of a dip and the elbows must be fully locked out while in the support position above the bar. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the bar is required. The Athlete may not rest on the bar with any part of the body touching except the hands. The synchro portion of the movement is at the top of the muscle-up.
Saturday, April 13
8 Minute (Males)
1 RM Snatch + 1 RM Clean and Jerk
-1 minute transition-
8 Minute (Females)
1 RM Snatch + 1 RM Clean and Jerk
Flow
At the call of “3, 2, 1 ... Go,” both male Athletes will move onto the platform. One Athlete will complete a snatch for max load and one Athlete will complete a clean and jerk for max load. The Athletes will be allowed as many attempts as they want within the 8 minute time cap. The Athletes may not switch movements. Attempts are allowed to be made in any order. At the 8 minute mark the men’s bar will be removed and the female bar will be placed on the platform. At the 9 minute the female Athletes will then have 8 minutes to find a max lift for snatch and clean and jerk following the same structure. The workout will contain two separate scores; one score for total weight lifted by the male pair and one score total weight lifted by the female pair.
Movement Standards
Snatch - The Athlete will move the bar from the ground to overhead in one smooth motion. Stopping at the shoulder is not permitted. Power snatch is allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead with both feet under the hips. The athlete may not touch the platform with any part of the body other than the feet. Hang snatch is not allowed.
Clean and Jerk - The Athlete will move the bar from the ground to the shoulder in one smooth motion. The Athlete will then take the bar from the shoulder to overhead. Power variations are allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead with both feet under the hips. The athlete may not touch the platform with any part of the body other than the feet. Hang clean is not allowed
2 Rounds for Time
One Round per MF Pair
20 Synchro DB Burpee Box Step Overs (synchro) E(70/50) Rx(50/35) Sc(35/20)
50 Synchro Chest to Bar E(50) Rx(40) Sc(40 Pull-up)
20 Synchro DB Burpee Box Step Overs (synchro)
All with a vest
Once the first MF Pair reach the finish mat, the second MF Pair may begin.
Score is Time.
If a team fails to finish the entire workout within the 17-minute time cap, the score will be given the CAP designation plus the number of reps not completed.
Flow
At the call of “3, 2, 1 ... Go,” one female Athlete and one male Athlete will move to their designated dumbbells and box. The Pair will complete 20 Synchro Dumbbell Box Step Overs. The synchro portion of the movement is at the bottom of the burpee. The Pair will then move back to the pull-up bar and complete the designated number of Synchro Chest to Bar or Synchro Chin over Bar Pull-ups. The synchro portion of the movement is at the top of the pull-up. The Pair will then move back to the box and move it forward one space, where they will complete another 20 Synchro Dumbbell Box Step Overs. At the completion of the last rep the Pair will move to the finish mat. The second Pair will move onto the floor when the first Pair reaches the finish mat. The second Pair will follow the same flow as the first Pair.
Movement Standards
Synchro Dumbbell Burpee Over Box - The Dumbbell Burpee Over Box is a movement featuring two dumbbells of the same weight and is essentially a combination of a dumbbell burpee and box step over. The Athlete will start each rep with the dumbbells on the ground. Then, with the Athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor in between the two dumbbells. Upon initiation of the burpee the Athletes hands must remain on the dumbbells until the completion of the rep. From here, the Athlete will either jump or step to their feet, never taking their hands from the dumbbells. The Athlete will then step over the box. The Athlete does NOT need to reach full extension at the top of the box and may get down to the opposite side however they please. During the step over the feet must stay within the plane of the box. The Athlete may not touch any part of the body, other than the feet, to the box during the rep. The dumbbells may not touch the box during the rep. The rep is counted when the Athlete gets to the floor on the opposite side of the box.
Chest to Bar Pull-up - This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chest must clearly come into contact with the bar, below the collarbone. The synchro portion of the movement is when the chest is in contact with the bar.
Chin Over Bar Pull-up - This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chin must clearly break the plane of the pull-up bar. The synchro portion of the movement is when the chin breaks the plane of the pull-up bar.
For Time - All 4 Athletes
1200m Assault Runner/100 Cal AB
100 Synchro Wall-Balls E(30/20) Rx(20/14) Sc(20/14)
30 Worm Clean and Jerks
Score is Time.
If a team fails to finish the entire workout within the 12-minute time cap, the score will be given the CAP designation plus the number of reps not completed.
Flow
At the call of “3, 2, 1 ... Go,” one Athlete will move to the Assault Runner and one Athlete will move to the Assault Bike. The Athletes may switch at any point. When 1200m are accumulated on the Assault Runner and 100 Calories are accumulated on the Assault Bike the team will move on to the next portion of the workout. No teammates may move on until both of the machines have reached the required distance. When the team moves to the wall-balls one female and one male will perform synchronized wall-balls. The synchro portion of the movement will occur at the bottom of the squat. The Athletes may switch at any time but females may only use the designated female wall-ball and males may only use the designated male wallball. When 100 wall-balls are completed the team will move to the worm to complete 30 worm clean and jerks. The team will be required to move the worm forward after every 10 reps. After the last clean and jerk the team will drop the worm and move to the finish mat where time will be recorded.
Movement Standards
Assault Runner - The Athlete will accumulate meters starting from 0. The Athlete cannot touch the monitor.
Assault Bike - The Athlete will accumulate calories starting from 0. The Athlete cannot touch the monitor.
Wall-Ball - In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
WormClean and Jerk - Each rep begins with the worm on the floor. All teammates must lift the worm to the shoulder in one smooth motion. The worm must be resting on the shoulder of all 4 Athletes at the same time before the jerk portion begins. Each rep of the jerk begins with the worm on the shoulders and finishes with the worm resting on the opposite shoulder. The worm must be moved by all teammates to the opposite shoulder at the same time and must be in contact with the shoulder simultaneously for the rep to count. The worm then must go to the floor and be touching the floor simultaneously before starting the next rep.
Sunday, April 14
For Time - Team Relay FMFM
20/15 Ski Erg
10 Deadlifts E(275/185) Rx(225/155) Sc(185/125)
20 Box Jump Overs E(24/20) Rx(24/20) Sc(24/20)
10 Deadlifts
20/15 Ski Erg
Score is Time.
If a team fails to finish the entire workout within the 14-minute time cap, the score will be given the CAP designation plus the number of reps not completed.
Flow
At the call of “3, 2, 1 ... Go,” the first female Athlete will move to the ski erg and perform 15 calories on the ski erg. The Athlete will then move to the barbell and complete 10 deadlifts, and then to the box to complete 20 box jump overs. The Athlete will then return to the bar to complete 10 deadlifts and finally to the ski erg to complete another 15 calories. After the ski erg has reached the required number of calories the Athlete will move back to the start line and tag off to the first male Athlete.The Athletes’ hands must remain on the handles and feet on the platform until the monitor reads the designated number of calories. The first male Athlete will follow the same flow and tag off to the second female Athlete, followed by the second male Athlete.
Movement Standards
Ski Erg - The monitor will be set to count up as the athlete works. The Athlete may not touch the monitor.
Deadlift - This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.
Box Jump Over - The Athlete must have a two foot takeoff. The Athlete does NOT need to reach full extension at the top of the box and may get down to the opposite side however they please, whether jumping off the box or stepping down. If the Athlete chooses to jump completely over the box that is acceptable, however the Athlete must still have a two foot takeoff and a two foot landing on the opposite side, making sure to stay within the plane of the box with their feet. The rep is counted when the Athlete gets to the floor on the opposite side of the box.
4 Rounds for Time - All 4 Athletes
21 Calorie Row
15 Synchronized Worm Thrusters
Rope Climbs E(7) Rx(5) Sc(3)
Worm must stay off the ground the entire time. If it is dropped, all team members must go to the worm and complete 8 Synchronized Burpees over the Worm
Score is Time.
If a team fails to finish the entire workout within the 14-minute time cap, the score will be given the CAP designation plus the number of reps not completed.
Flow
At the call of “3, 2, 1 ... Go,” all four Athletes will move to the worm and lift it the their shoulders. When the worm is on the shoulder of all 4 Athletes, one Athlete may move to the rower. At the rower the Athlete will complete 21 calories. The Athlete will then return to the worm and the team will complete 15 worm thrusters. At the completion of the thrusters one Athlete will move back to the rope and complete rope climbs. The Athletes working on the rope climbs may switch whenever they want but 3 Athletes must be holding the worm at all times. The round is complete when the required number of rope climbs is completed. After the first round the team will advance the worm forward one space. This flow will continue for 4 total rounds.
The worm may not touch the ground for the entirety of the workout. If the worm is dropped all 4 Athletes must return to the worm and complete 8 synchro burpees over the worm. After the final rope climb the team will drop the worm and move to the finish mat where time will be recorded.
Movement Standards
Row - The monitor will be set to count up as the Athlete works. The Athlete may not touch the monitor. The monitor will be reset between each round.
Synchronized Worm Thrusters - The worm thruster starts with the worm on the same shoulder for all Athletes. The hip crease must clearly pass below the top of the knees in the bottom position. The synchro portion of this movement is at the bottom of the squat. All 4 Athletes must also receive the worm on the opposite shoulder before descending into the next squat.
Rope Climb - The Athlete will move to the top of the rope and touch the designated area on the crossbeam. The Athlete must show control below the designated line on the rope on the way down or they will be given a “no rep". The rep will be completed when the Athlete reaches the floor.
Synchronized Burpee Over Worm - Each Athlete must be parallel to the worm, with chest and thighs touching the ground. They can get down and come up from the burpee however they like, but the Athletes MUST jump over the worm with a two foot takeoff and landing. The rep is counted when all Athletes get to the floor on the opposite side of the worm. Two Athletes will be on one side of the worm and two Athletes on the other in alternating fashion. The synchro portion of the movement will occur at the bottom of the burpee.
Elite - 4 Rounds for Time - 2 Rounds for MM then 2 rounds for FF Pair
20 Ring Muscle-Ups
10/6 Squat Snatches
Mens weights (205/255)
Women’s weights (145/175)
Rx - 4 Rounds for Time - 2 Rounds for MM then 2 rounds for FF Pair
15 Ring Muscle-Ups
10/6 Squat Snatches
Mens weights (185/215)
Women’s weights (125/145)
Scaled - 4 Rounds for Time - 2 Rounds for MM then 2 rounds for FF Pair
20 Chest to Bar Pull-ups
10/6 Snatches (Can be Power)
Mens weights (135/165)
Women’s weights (85/115)
Score is Time.
If a team fails to finish the entire workout within the time cap, the score will be given the CAP designation plus the number of reps that were not completed.
Flow
At the call of “3, 2, 1 ... Go,” both male Athletes will move to the rings or pull-up bar and complete the required amount of muscle-ups or pull-ups. The muscle-ups or pull-ups can be divided up however the Athletes wish. Both Athletes will then move to the first bar and complete 10 squat snatches at the designated weight. The repetitions can be divided up however the Athletes desire. The Athletes will then move back to the rings or pull-up bar and complete the same number of muscle-ups or pull-ups. Finally, the Athletes will move back to the bar to complete 6 squat snatches. After the final snatch the male Athletes will move to the finish mat. When the male Athletes reach the finish mat the female Athletes will move onto the workout floor and follow the same flow.