helios

EVENT two

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Event 2 - Helios

RX Male, Female & Mixed Divisions

5 Rounds For Time – 11 Min Cap

15 Synchro Burpees Over Worm

30m/20m Synchro Walking Lunges with Worm (32kg/32kg)

Male - 30m

Mixed & Female - 20m

 

Brief

On the call of 3-2-1-Go both athletes complete 15 synchronised burpees over the worm. On completion of the burpees, pairs will raise the worm to one shoulder and conduct half the designated distance of walking lunges - 15m for male RX division and 10m for the female and mixed divisions. The pair will turn around and conduct the same distance of walking lunges with the worm to complete the round. This will be repeated for five total rounds. Workout complete once both athletes cross the finish line after the fifth round.


Standards

Synchro Burpees – Athletes must start each rep with chest and thighs on the ground on opposite sides of the worm. Athletes can step up/down or jump up/down from ground. Athletes must jump with two feet directly over the worm and land with two feet. Athletes are not required to extend hips over the worm. Athletes cannot touch the worm at any time. Athletes are required to be on opposite sides and be offset. Synchronisation required when the chest and thighs are on the ground.

Synchro Walking Lunge – Athletes start with the worm on the ground with both athletes on the same side. Both athletes raise the worm to the same shoulder. Neither hands can touch the athletes legs at any time. Athletes lunge forward in synchro. The two synchro points are the back knees of both athletes touching the ground together and both athletes standing together. Athletes may drop the worm at any time but must reset to the shoulder before recommencing lunges. The back of the worm must pass the marker for the rep to count. Half the designated distance is counted as 1 rep, i.e. 10m.

A no rep on a lunge step will incur an additional step at the end of that segment.

Athletes must return the Worms and Deadballs to the start line at the completion of their heat.

 

Score

Time. If not completed within the time cap each rep not completed is added as a second to the overall time.

 

Scaled Male, Female & Mixed Divisions

5 Rounds For Time – 11 Min Cap

10 Synchro Burpees Over Object

20m Synchro Walking Lunge with Deadball (15kg/6kg)

All Males - 15kg

All Females - 6kg

 

Brief

On the call of 3-2-1-Go both athletes complete 10 synchronised burpees over the deadball. On completion of the burpees, pairs will raise the ball to one shoulder and conduct 10m of walking lunges. The pair will turn around conduct a return 10m of walking lunges to complete the round. This will be repeated for five total rounds. Workout complete once both athletes cross the finish line after the fifth round.

Standards

Synchro Burpees – Deadballs are lined up in the middle of the athletes. Athletes must start each rep with chest and thighs on the ground on opposite sides of the balls. Athletes can step up/down or jump up/down from ground. Athletes may jump or step over the ball. Athletes are not required to extend hips over the ball. Athletes cannot touch the ball at any time. Athletes required to be on opposite sides and be offset. Synchronisation required when the chest and thighs are on the ground.

Synchro Walking Lunge – Athletes start with the ball on the ground with both athletes on the same side. Athletes line up one behind the other and raise the ball to the shoulder. Neither hands can touch the athletes legs at any time. Athletes lunge forward in synchro. The two synchro points are the back knees of both athletes touching the ground together and both athletes standing together. Athletes may drop the ball at any time but must reset at the shoulder before lunge can recommence. Both athletes must pass the marker for the rep to count. 10m is counted as 1 rep.

 

Score

Time. If not completed within the time cap each rep not completed is added as a second to the overall time.