SYNCHRO KETTLE HELL

 

IN M/F PAIR:

Partner A: 30/20 cal on rower while Partner B holds kettlebells in front rack

Partner B: 30/20 cal on rower while Partner A holds kettlebells in front rack

60 synchro kettlebell front squats ( 2 x 16 / 8kg)

Unlocks second pair to repeat the same

Time stops when both pairs are over finish line

TIME CAP: 16mins

MOVEMENT STANDARDS

NB – Completed score sheet has to be showed at the end of the workout (in focus) to the camera in order to validate your score Judges need to make 100% sure of standards as teams will be penalised after video submission if movement standards were not achieved and the rep was given.

Rowing:

  • Row calories only count while partner is holding the kbs in front rack
  • If kbs are not in front rack, row handle must be placed on cradle
  • Front rack = kb touching shoulders with elbows in front of shoulders
  • handle must be replaced back in the cradle at end of the row
  • Male rows 30 cals
  • Female rows 20 cal
  • Male holds 2 x 16kg kettlebells in front rack for both hold and front squats
  • Female holds 2 x 8kg kettlebells in front rack for both hold and front squats

Front squats:

  • Squats must be synchronised at the bottom and at the extension
  • Hip crease must be below the knee on the squat and full extension with knee, hip and shoulders in line must be shown at the top
  • Full extension on the last squat must be shown before the kettlebells can be lowered
  • Kettlebells must be in front rack position = kb touching shoulders with elbows in front of shoulders

Both pairs start and finish in box – 2m away from working area.

Can only work if other pair is in box.

Both pairs must be over the finish line for time to stop.

SUGGESTED FLOOR SETUP

BOTB2020_Diagram_Final_1

SCORE SHEET - MUST BE USED