Workout 1

Workout 1- NIKOLA JOKIC

RX

For Time

4x

8-6-4-2 Rope Climbs

8-6-4-2 Synchro Wall Walk 

50' Unbroken Synchro DB Lunge

RX Male: P1- 70s / P2 - 50s 

RX Female: P1-50s / P2 -35s 

Rope Climbs: 15 ft/ Split however

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Masters 

For Time

4x

8-6-4-2 Rope Climb

8-6-4-2 Synchro Wall Walk 

50' Unbroken Synchro DB Lunge

Masters Male: P1- 70s/ P2- 50s

Masters Female:  P1-50s / P2 -35s 

Rope Climbs: 15 ft/ Split however

___________

Scaled

For Time

4x

5-4-3-2 Rope Climb 

5-4-3-2 Synchro Wall Walk 

50' Unbroken Synchro DB Lunge

Scaled Male:  P1-50s / P2 -35s 

Scaled Female:  P1-35s / P2 -25s

Rope Climbs: 12 ft/ Split however 

Flow

RX Flow:  

At 3.2.1. GO. Each team will advance to their Rope. Athletes will begin their first set of 8 rope climbs to 15 feet. Athletes may split the ropes however they desire. At the completion of their first set of rope climbs, they will advance to the wall and perform their first set of 8 synchro wall walks. Synchro position at both the top and bottom positions. After their 8 synchro wall walks, they will advance to the lunges. At this point, each athlete will have a set of DBs of different weights. Both athletes will start behind the start line, lunge down 25 feet, turn around, and lunge back to the start line. Athletes must lunge the full length of 50 feet before they can set down the DBs. Athletes may switch DB weights from round to round, but not within the 50 ft segment. After their 50ft DB Lunges, both individuals will return back to the rope for 6 rope climbs. 

Athletes will follow the same flow for their 6 rope climbs, 6 synchro wall walks, 50 ft lunge. 

Athletes will follow the same flow for their 4 rope climbs, 4 synchro wall walks, 50 ft lunge. 

Athletes will follow the same flow for their 2 rope climbs, 2 synchro wall walks, 50 ft lunge. 

After their last lunge with both feet over the start line, time will be marked. 

Masters Flow:  

At 3.2.1. GO. Each team will advance to their Rope. Athletes will begin their first set of 8 rope climbs to 15 feet. Athletes may split the ropes however they desire. At the completion of their first set of rope climbs, they will advance to the wall and perform their first set of 8 synchro wall walks. Synchro position at both the top and bottom positions. After their 8 synchro wall walks, they will advance to the lunges. At this point, each athlete will have a set of DBs of different weights. Both athletes will start behind the start line, lunge down 25 feet, turn around, and lunge back to the start line. Athletes must lunge the full length of 25 feet before they can set down the DBs; at this point, athletes are allowed to switch DBs with their partner if they desire. 

After their 50ft DB Lunges, both individuals will return back to the rope for 6 rope climbs. 

Athletes will follow the same flow for their 6 rope climbs, 6 synchro wall walks, 50 ft lunge. 

Athletes will follow the same flow for their 4 rope climbs, 4 synchro wall walks, 50 ft lunge. 

Athletes will follow the same flow for their 2 rope climbs, 2 synchro wall walks, 50 ft lunge. 

After their last lunge with both feet over the start line, time will be marked. 

Scaled Flow:  

At 3.2.1. GO. Each team will advance to their Rope. Athletes will begin their first set of 8 rope climbs to 15 feet. Athletes may split the ropes however they desire. At the completion of their first set of rope climbs, they will advance to the wall and perform their first set of 8 synchro wall walks. Synchro position at both the top and bottom positions. After their 8 synchro wall walks, they will advance to the lunges. At this point, each athlete will have a set of DBs of different weights. Both athletes will start behind the start line, lunge down 25 feet, turn around, and lunge back to the start line. Athletes must lunge the full length of 25 feet before they can set down the DBs; at this point, athletes are allowed to switch DBs with their partner if they desire. 

Athletes will follow the same flow for their 4 rope climbs, 4 synchro wall walks, 50 ft lunge. 

Athletes will follow the same flow for their 3 rope climbs, 3 synchro wall walks, 50 ft lunge. 

Athletes will follow the same flow for their 2 rope climbs, 2 synchro wall walks, 50 ft lunge. 

After their last lunge with both feet over the start line time will be marked. 

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Movement Standards

Synchro Wall Walk

1. Every rep begins and ends with both athletes lying down, with the chest, feet, and thighs touching the ground. 
   
   • At the start and finish of each rep, both hands must touch the 60/55-inch tape line (fingers touching is OK).
2. Both hands must remain on the tape until both feet are on the wall.
3. At the top of the movement, both hands must be on their designated tape line (10,20,30 inch line) for both partners before the athletes may descend. 
   
   •  Any part of the hand may touch the tape line.
4. On the descent, the feet must remain on the wall until both hands are touching the 60/55-inch line.
5. The rep is credited when the athlete returns to the starting position, with both hands touching the 60/55-inch line and the chest, thighs, and feet touching the ground.
   
   • Any part of the hand may make contact with the tape line.

Notes: Synchro position is at the top and the bottom of each wall walk

Lunges: 

1. Athletes will start by deadlifting their designated DBs and holding them at their side at a farmer position for the full duration of the lunges.
2. Beginning each section of lunges, the athlete will start standing tall with both feet behind the line.
3. Touch the trailing knee to the ground. 
   
   • There is no requirement to alternate legs between steps. 
4. Extend the knees and hips at the top of each rep.
   
   • Stopping with both feet together is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
5. A rep is credited when: 
   
   • Both heels are completely over the designated line 
   • Knees and hips are extended, with feet in line
   • After completing 25 feet, turn around and lunge back across the starting line

Notes: RX is the only division that is required to do the DB Lunges unbroken, in a 50ft section, all other divisions can set down their DBs at the turnaround (25ft) and switch DBs between partners if needed. 

Rope Climb: 

1. Each rep starts with both feet on the ground.
   
   • Any style of climbing is permitted.
   • The athlete may jump into the rope climb. 
2. The rep is credited when one hand clearly touches above or on the designated mark. 
   
   • Athletes must show control on the way down 

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