MACC Team Event 5

Flow:

Athletes will complete the workout in a Female/Female pair and a Male/Male pair. At the call of “3, 2, 1 ... Go,” both female athletes will move to the TrueForm Runners and complete a 1 mile run. The male athletes will remain on the start mat. When both female athletes complete the 1 mile run, they will move to the wall ball station and begin to accumulate reps. When both of the female athletes touch their respective wall ball, the male athletes will be released to begin the 1 mile run. The female athletes will accumulate 75 synchro wall ball shots. The synchro portion is at the bottom of the squat. When 75 wallball shots have been accumulated the female athletes will move to the pullup bar and accumulate 50 synchro toes to bar. The synchro portion is when the toes are in contact with the bar. When 50 synchro toes to bar have been completed the female athletes will move to the line designating the start of the Torque Tank push. One female athlete will begin the Torque Tank push with the hands on the bars and the Torque Tank fully behind the line. The athlete will push the Torque Tank to the opposite end of the floor until it has fully passed the designated line. The athlete will then move to the other end of the Torque Tank and push back to the starting line. When the first female athlete has completed the push the second female athlete will complete the same push down and back. When the second female athlete has completed the push both female athletes will move to the finish line. When both female athletes have reached the finish line and both of the male athletes have completed the 1 mile run then the male pair will be released to begin their 75 wallball shots. The male pair will follow the same pattern as the female pair. When both of the male athletes have completed the Torque Tank push they will both move to the finish line where time will be called.

Movement Standards:

TrueForm Runner -  The athlete will accumulate meters starting from 0. The athlete cannot touch the monitor. The monitor will be reset between each round.

Synchro Wall ball Shots-  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. The synchro portion of the movement will occur at the bottom of the squat.

Synchro Toes to Bar- In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands. The synchro portion is when the toes are in contact with the bar.

Torque Tank Push - The athlete will move down their lane with their hands on the bars of the Torque Tank. The athlete will push the Torque Tank until all four wheels have crossed the designated line. The athlete may not pull or drag the Torque Tank. The Torque Tank must stay fully inside of the athletes lane. The athlete may not touch the magnetic lever on the Torque Tank. All 4 wheels of the Torque Tank must be on the floor at all times.