bob_8_teams_workouts.pdf
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WORKOUT DESCRIPTIONS & MOVEMENT STANDARDS

EVENT 1
 
80 Thrusters (50/35)    
​OR
120 Thrusters
(35/25)
100 Pull-ups
Then ALL complete
300m Sandbag relay in MMFF order. 
  • Teams must elect and set up the thruster weights. Teams can only choose 1 option not a mixed one. 
  • ON GO ALL team members move towards thrusters. Male 1 completes as many thrusters as desired, The rest of the team do the same in the order of M1, M2, F1, F2. This order remains the same for the rest of the workout. Once the team has completed their elected number of thrusters they then move onto 100 pull-ups in the same order from the last person on the thrusters. 
  • Everyone must either attempt a pull-up or complete 3 burpees for 1 rep. 
  • Once 100 pull-ups are complete the next partner in line completes a 300m sandbag run around the rig, arena and then the carpark. They then return to their lane and tag the next in line to complete the same. 
  • The final time is when all 4 team members are on 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. 
  • One female bar and one male bar is available 
Pull-ups
  • ​The arms must be fully extended at the bottom 
  • At the top, the chin must clearly be above the bar.
  • Kipping and butterfly pull-ups are allowed. 
EVENT 2
 
5km ROW
(MMFF order)
 
Team members change EMOM
 
*20 min time cap
​**Final time is taken from the clock not the rower.
**Athletes must stay in MMFF order and change EMOM, teams will be penalized for rowing over their minute or starting earlier than the start of their minute. 
EVENT 3
 
  1. MAX weighted pull-up 1RM (5mins)
  2. Max Clean 1RM
     (7mins)
*10 points is for BW pull-up. 15kg added weight = 25 pts
  • 10 points is for BW pull-up. 15kg added weight = 25 pts
  • Prone grip, chin fully above bar
  • 1 person lifts at a time for the clean
  1. total combined pullup
  2. total combined clean
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. 
CLEANS
  • ​The barbell begins on the ground. 
  • The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar 

√ GOOD REP

X NO REP

X NO REP

WEIGHTED PULLUPS 

√ GOOD REP

√ GOOD REP

X NO REP
EVENT 4
 
For Time:
 
FF PAIR THEN MM PAIR:
60m Sandbag Walking Lunge
50 DU’s (total)
60m Farmers Carry (50/30kg)
Then:
 
MM PAIR COMPLETE THE SAME ADDING FARMERS HANDLE WEIGHT
 
*12 min time cap
  • On GO, the FF pair pick up the sandbag and lunge 60m, they may partition the reps as they like. When swapping the partner must drop the sandbag straight down from their completed lunge and the partner must pick it up from behind the sandbag. 
  • The DU's can be completed by one or both competitors.
  • As with the lunge the farmers carry the 60m can be partitioned as desired. The pair must carry the farmers handles 30m, place on the floor. Turn around, deadlift back up and carry the final 30m as per the video. 
  • Once the FF pair finish the farers carry the MM pair then start the walking sandbag lunges and add the extra weight to the farmers carry. 
  • Time is complete when both competitors are on the finishing mat. 
EVENT 5
 
MM + FF
 
50/40 CALS ASSAULT BIKE
40 Wall balls over bar
50 Front Squats (60/40)
40 Synchro Bar facing burpees
50 ALT KB Snatches (24/16)
 
*15 min time cap
  • On go MM Pair start on AB and complete 50 cals. The cals can be partitioned as desired.  FF start AB once MM are on wall ball overs.
  • FF can not over take or start same movement until MM are finished. 
  • The MM pair move onto the wall ball overs completing 40 in total (20 each)
  • 50 front squats can be partioned as desired.
  • 40 synchro bar facing burpees are completed together (40 each)
  • The 50 Alternating KB snatches can be partitoned as desired
There are two times combined for this event. The time the male pair finishes + the time the female pair finishes combined ie. 8:10 + 10:20 = 18:30

WALL BALLS
  • In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown over the bar to your partner, your partner catches and then following the same movement standards throws it back.
  • The ball must not make contact with the rig, if it does it is a no rep and must return to the athlete who had the no rep. 
FRONT SQUATS
  • In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.
  • A squat clean is permitted. 
SYNCHRONISED BAR FACING BURPEES
  • Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. The athlete must jump over their barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. Athletes may not make contact with the barbell as they jump over. The next rep will begin on the opposite side facing the barbell.
  • In order for the repetitions to count, athletes must be synchro- nized. Both athletes must hold the bottom of each rep together, with their chests and thighs on the ground at the same time. Partners do not need to jump over the barbell at the exact same time, but on every rep they must resynchronize on the ground (chest and thighs touching at the same time). 
KETTLEBELL SNATCHES
  • At the top, the kettlebell must come to full lockout overhead with the hips, knees and working arm fully extended, and the kettlebell directly over the middle of the body. The kettlebell must “turn over” to rest on the back of the forearm and must pass below the hips at the beginning of each rep.
  • The reps are alternating and taken from the ground each time. 
  •  The kettlebell must be controlled to the ground and set in an upright position before the athlete lets go of it. If an athlete drops the kettlebell before it has settled on the ground, the last repetition will not count.


√ GOOD REPS

√ GOOD REPS

X NO REPS

X NO REPS