red bull gym clash uk: liverpool nationa

0 - 10 minutes 10 min Time Cap 3 Rep Max Back Squat Score = The sum total of each athletes heaviest lift (KGs) Workout Flow & Rules Teams will have from 0 to 10 minutes for all athletes to establish a 3 rep max back squat. Each team will have one squat rack, one 20kg male barbell, one 15kg female barbell, one pair of barbell collars and sufficent weight plates. Only one athlete can lift at a time, the team decides how they divide the 10 minutes. Male athletes must use the 20kg barbell and female athletes must use the 15kg barbell. Barbell collars must be on the barbell when athletes lift. Non lifting athletes can help load and unload barbells. Athletes can have as many lifts as they wish within the 10 minutes and can decrease the weight on the bar if they fail a lift. If an athlete begins their first rep before the 10 minute mark they may continue with the remaing reps and register a score if this takes them past the 10 minute mark. Teams will have 5 minutes transition time at the end of this workout before the Endurance Workout begins at the 15 minute mark. Movement Standard Back Squat - Athletes must take the barbell from the rack with collars on the bar. Athletes must perform a full depth squat with hip crease below knee level and then stand tall with legs straight and hips open.

15 - 35 minutes 20 min AMRAP Row Calories (1 Athlete) 12 Synchro single dumbbell snatch 17.5/10kg (Male/Female Pair) 6 Synchro single dumbbell thruster 17.5/10kg (Male/Female Pair) E5MOM all 4 athletes must perform 10 synchro down ups. Score = Row calories + Dumbbell movement reps Workout Flow & Rules Each team will have one Concept 2 rowing machine, one 17.5kg dumbbell (male) and one 10kg dumbbell (female). AMRAP = As Many Reps As Possible. E5MOM = Every 5 Minutes On The Minute. The rowing machine must be set to a 20 minute countdown workout. On go one athlete will begin rowing while a male/female pair will begin working on the synchro dumbbell movements. One athlete will be resting. Male athletes must use the 17.5kg dumbbell and female athletes must use the 10kg dumbbell. Teams will have 20 minutes to accumulate as many calories as possible on the rowing machine, they can swap the athlete rowing at any point. At the same time that an athlete is rowing a male/female pair will be completing as many reps as possible of 12 synchro dumbell snatch followed by 6 synchro dumbbell thrusters. Teams can also swap the working athletes on the dumbells at any point they wish however they must be a male/female pair. Every 5 minutes on the minute as indicated by the head judge the team must stop rowing and the dumbbell movements and all four athletes must complete 10 synchro down ups. During the 20 minute AMRAP this will be at the 5, 10 and 15 minute mark. When the team has completed the 10 synchro down ups they will continue with the row and the synchro dumbell movements at the movement and rep at which they stopped before the 10 synchro down ups. The teams score will be the total rower calories + the total number of dumbbell reps at the end of the 20 minutes. The synchro down up reps do not count towards the teams score. Teams will have 5 minutes transition time at the end of this workout before the Skill Workout begins at the 40 minute mark. Movement Standards Synchro dumbbell snatch - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must use one arm and snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. The athletes free arm must not be used to brace against any part of their body. Athletes can perform multiple reps on the same arm or alternate arms. Only one head of the dumbbell needs to contact the floor on each rep. Synchro dumbbell thrusters - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and press the dumbbell to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes may squat clean the first rep. Athletes can swap arms as required but must only use one arm when performing the thruster. Synchro down ups - Must be performed by all four athletes at the 5, 10 and 15 minute mark during the AMRAP. Athletes chest and hips must make contact with the floor, this is the point of synchro. Athletes can then step or jump up and must stand tall with legs straight, hips open and chest up. Jumping is not required in the standing position.

40 - 50 minutes For Time - 10 min Time Cap 100 Single skips (1 Athlete) 50 Synchro box jump overs 20" (2 Athletes) 80 Single skips (1 Athlete) 40 Synchro box jump overs 20" (2 Athletes) 60 Single skips (1 Athlete) 30 Synchro box jump overs 20" (2 Athletes) 40 Single skips (1 Athlete) 20 Synchro box jump overs 20" (2 Athletes) Score = Time Workout Flow & Rules Each team will have two 20 inch height boxes, athletes can use their own skipping rope or one provided by the venue. This workout is for time with a 10 minute time cap. If a team does not complete the workout within 10 minutes their score will be the total number of reps completed. On go one athlete will begin skipping while the other three athletes rest, teams can divide the skipping reps as they wish between athletes and swap the skipping athlete at any time. When the 100 single skips are complete two athletes will begin the synchro box jump overs while two athletes rest. Again teams can divide the reps and swap the working athletes as they wish. When the 50 synchro box jump overs are complete the team will move onto the 80 single skips. Teams will continue through the workout in this manner until the last synchro box jump over of the round of 20 is complete, this is when the time will stop. Movement Standards Single skips - Athletes can use their own skipping rope or one provided by the venue. Athletes must jump and pass the rope benath their feet to complete a rep. Only one athlete from the team will be skipping at any time. Synchro box jump overs - Performed by two athletes. Athletes must jump and land on the top of the box, stepping up is not permitted. Athletes can then jump or step down to the opposite side of the box to complete the rep. Synchro is with both athletes on the ground on the same side of the box at the same time.