bob_8_invividual_workouts.pdf
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WORKOUT DESCRIPTIONS & MOVEMENT STANDARDS

EVENT 1 SATURDAY
For time:
50 CALS ASSAULT BIKE
200M SWIM
  • Athlete starts behind cone and on GO completes 50 CALS on the Assault Bike. Athlete can then dive into pool and complete 8 x 25m laps (200m).
  • The athletes feet must not touch the pool.
  • If they choose to stop or their feet touch they must stop. They can then resume swimming.
  • Athletes can not jump or dive continuously to gain ground. 
  • Any stroke or turns are acceptable
  • Your time stops when you touch the pool wall after your final lap. 
EVENT 1
SUNDAY
 
For time:
12-9-6
THRUSTERS (70/45kg)
Bar Muscle -Ups
 
*8 min time cap
  • Athlete starts on starting mat. On GO athlete moves towards bar and completes 12 thrusters. Athlete then moves onto 12 muscle ups and then back to 9 thrusters and so on...
  • After the last 6 bar muscle ups are completed, the athlete runs to 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
 
For time:
2km ROW/500m SPLIT
 
*8 min time cap
 
  1. 500m split time
  2. 2km row time
This is a multi scored event - Event 2a and Event 2b. Both are separate events and scored individually. 
​
  • Athlete starts on starting mat and on GO runs to rower. 
  • Two times are taken. One for the 500m split time and 1 for the 2km time, both from the rower.
  • Both are separate events in themselves and count as one event each. 
EVENT 3
SUNDAY
 
EMOM x 12 for total weight
 
  1. 3 x Cleans
  2. 3 x weighted pull-ups
Each athlete must complete 3 cleans in the first minute and 3 pull-ups within the second minute. 
  • This sequence continues for 12 minutes. 
  • An athlete can elect to stop if they feel they can't get a heavier weight on either movement. However they can't then elect to restart. They must continue the EMOM sequence in both movements. 
  • The heaviest 3RM clean (any) (doesn't have to be touch 'n' go + the heaviest weighted pull up using a belt and plates are added for a total weight. Ie. 120 clean + 40kg pull-up = 160kg total
CLEANS
  • ​The barbell begins on the ground. Touch and go is permitted. No bouncing. 
  • The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar 
WEIGHTED PULLUPs
  • ​Athlete must start from a hang position. No kip is allowed starting from the bottom. You can worm towards the top of the movement to get your chin over the bar.
  • The athletes chin must physically be over the bar not just inline. 
  • All 3 reps must be completed in a row. 

√ GOOD REP

X NO REP

X NO REP
EVENT 4
SUNDAY
 
For time:
 
30m OH SB Lunge
60 DU’s
30m Farmers Carry (60kg)
30 T2B
30m Farmers Carry
60 DU’s
30m OH SB Lunge
 
*10min time cap
  • Athlete starts on starting mat. On GO athlete lifts sandbag overhead with elbows in full lockout. Athlete then lunges 30m, drops bag and completes 60 DU's.
  • Athlete then deadlifts farmers carry handles up and carry's 30m until over the line. Athlete then completes 30 T2B and then farmers carries back 30m and completes 60 more DU's.
  • You then Lunge OH 30m until over the line, athlete then runs back to finishing mat. 
Overhead Sandbag Lunge
  • ​Sandbag is lifted overhead. Athlete can not begin lunging until sandbag is overhead. thlete must start from a hang position. No kip is allowed starting from the bottom. You can worm towards the top of the movement to get your chin over the bar.
  • 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 (60kg each hand)
  • ​Handles must be deadlifted up behind the line before walking forward. The whole handle must be behind the line when starting or finishing.
T2B​​
  • The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front 
  • Both feet must touch the bar together at some point. The arms can be bent or straight. 
EVENT 5
SUNDAY
 
For time:
 
21-15-9
CTB Pull-ups
Ring Dips
KB OHS (32kg)
 
*8min time cap
  • Athlete starts on starting mat and runs to bar and completes 21 CTB pull-ups, 21 ring dips and 21 single OH KB Squats.
  • Once 21 OH KBS are completed athlete walks KB forward to the next mat (15 reps) Overhead. Once on the mat, athlete places not dumps KB down and then runs back to complete 15 CTB pull-ups, 15 Ring dips and so on. 
  • At the completion of each set of KB OHS athlete walks the KB OH to the next mat before moving onto the next set of reps. 
CTB Pull-ups
  • ​The arms must be fully extended at the bottom 
  • At the top, the chest must clearly come into contact with the bar. 
​​Ring dips
  • Athlete must start with arms fully extended
  • Shoulders descend lower than the elbows and then back to full extension. 
  • Kipping is allowed. 
Kettle bell single overhead squat
  • To start, the athlete may get the KB overhead any way. At the bottom, the hip crease must below the top of the knees at the bottom, with the KB overhead. A full squat snatch is allowed. 
  • At the top, the KB must come to full lockout overhead, with the hips, knees and arms fully extended and the weight directly over the middle of the body. The KB may not be dropped until it is lowered below the waist.