Workout_2_Header

Think Before You SYNC (Scaled)

 

1st MF PAIR

9-15-21

Synchro Deadlifts (70/45kg)

Synchro Bar Facing Burpees

TTB while partner hangs

 

2nd MF PAIR

21-15-9

Synchro Deadlifts (70/45kg)

Synchro Bar Facing Burpees

TTB while partner hangs

Think Before You SYNC (RX)

 

1st MF PAIR

9-15-21

Synchro Deadlifts (100/65kg)

Synchro Bar Facing Burpees

Synchro TTB

 

2nd MF PAIR

21-15-9

Synchro Deadlifts (100/65kg)

Synchro Bar Facing Burpees

Synchro TTB

 

MOVEMENT STANDARDS

SYNCHRO DEADLIFTS

  • starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. 
  • arms must be straight throughout
  • no bouncing
  • for the synchronised deadlift to count, both athletes must be standing with the bar at full extension at the same time

 

SYNCHRO BAR-FACING BURPEES

  • each burpee must be performed perpendicular to and facing the barbell, side-by-side, to perform the synchronised burpees
  • athlete’s head cannot be over the barbell and their chest and thighs must touch the ground at the bottom
  • ‘pop step’ is permitted
  • 2 feet take off and landing for rep to count 
  • chest must be on floor together
  • must jump at same time

 

TOES TO BAR (TTB)

RX:

  • both athletes’ feet must touch the bar at the same time
  • both heels must pass behind the vertical line of the bar

Scaled:

  • one athlete must be hanging on bar for reps to count

FLOOR SETUP

Workout_2_Plan

SCORE SHEETS - MUST BE USED