23.5 - Wormathon


This workout will use the worm in some manner at all times. 


RX

  • 20/15 worm cleans

  • 40/30 worm squats 

  • 60/50 worm push press 

  • 120 ft walking lunge holding kettlebells while other 2 athletes hold worm

  • 60/50 worm push press 

  • 40/30 worm squats

  • 20/15 worm cleans

MASTERS AND INTERMEDIATE

  • 15/10 worm cleans

  • 30/20 worm squats 

  • 45/30 worm push press 

  • 120 ft walking lunge holding kettlebells while other 2 athletes hold worm

  • 45/30 worm push press 

  • 30/20 worm squats

  • 15/10 worm cleans

SCALED

  • 6 worm cleans

  • 40 goblet squats while other two athletes hold worm 

  • 60 eye level KB swings while other two athletes hold worm 

  • 120 ft walking lunge holding kettlebells while other 2 athletes hold worm

  • 60 eye level KB swings while other two athletes hold worm

  • 40 goblet squats while other two athletes hold worm

  • 6 worm cleans


KETTLEBELL WEIGHTS FOR LUNGE

  • RX - 55/35 (both overhead)

  • MASTERS - 35/25 (both overhead)

  • INTERMEDIATE - 35/25 (both overhead)

  • SCALED - 35/18 (one overhead and one in front rack)


KETTLEBELL WEIGHTS FOR SQUATS AND SWINGS

  • SCALED - 70/45


GENERAL NOTES

  • This workout will begin with all athletes standing beside their worm. At go, athletes will pickup the worm and walk forward across the start/finish line into the clean section and begin the worm cleans.

  • The worm will be advanced into the next section after performing each movement. 

  • After the worm hold during the lunge, the worm will be advanced back toward the start/finish line into the section where the presses are performed.   

  • The workout will end when the last athlete has both feet across the start/finish line after walking there after performing the last clean. 

  • The straps on the worm may not be used at any time in any manner to lift, carry or hold the worm. 

  • There is a 24 minute timecap on this workout. 

  • The score for this workout is time to complete all reps.

  • If a team does not complete the workout within the timecap, a one second penalty will be added to the timecap for each rep not completed. If a team does not complete the lunge portion of the workout, each uncompleted 10 foot section of lunge will be counted as 1 rep. 

  • This workout is scheduled for Saturday.


WORM CLEAN STANDARDS

  • A rep begins with the worm on the ground and continues with the worm being cleaned to the same shoulder of all three athletes.

  • All teammates must lift the worm to the shoulder in one smooth motion.

  • A successful rep is counted when the worm is resting on the shoulder of all three athletes at the same time with all athletes having hips and knees extended. 


WORM SQUAT STANDARDS

  • A rep begins with the worm on the same shoulder of all three athletes as they stand with hips and knees extended.

  • A successful rep is counted when the athletes return to the standing position at the same time with hips and knees extended after passing through a squat at the same time with hip crease below the knee.

  • If a no rep is called the worm must be dropped to the ground and cleaned again before resuming the squats.


WORM PUSH PRESS STANDARDS

  • Each rep begins with the worm on the same shoulder of all three teammates and finishes with the worm resting on the opposite shoulder. The worm must be moved by all teammates overhead to the opposite shoulder at the same time and must be in contact with the shoulder simultaneously for a successful rep.

  • The hips and knees of all athletes must be extended as the worm is moved overhead. The arms do not need to be extended. 

  • The worm must be moved over the head with the torso and head in a vertical position. Bending the neck or upper body to shorten the height the worm must be lifted when going over the head is not acceptable and will result in a no rep. 

  • If a no rep is called the worm must be dropped to the ground and cleaned again before resuming the push press.


WORM HOLD STANDARDS

  • The worm may be held at the athlete’s side or on the shoulder. 

  • The worm must be in the hold position prior to the other athlete beginning the lunge, goblet squat or KB swings.  


WALKING LUNGE STANDARDS

  • The lunge may not begin until the worm is being held by the other two athletes. 

  • RX, masters and intermediate athletes must hold both kettlebell overhead throughout the lunge. 

  • Scaled athletes must hold one dumbbell overhead and the other kettlebell at the front rack.

  • The athlete's knee must touch the ground while lunging. 

  • If the worm is dropped during the lunge the current lunge will be called a no rep. 

  • When a no rep is called during the lunge, the athlete must go back to the beginning point of the no repped lunge.


GOBLET SQUAT STANDARDS

  • The goblet squats may not begin until the worm is being held by the other two athletes. 

  • A successful squat begins and ends with the athlete standing with hips and knees at full extension after passing through a squat with hip crease below the knee. The kettlebell must be held at the upper chest throughout the entire movement. 

  • If the worm is dropped during a squat attempt, the current squat will be called a no rep.


KETTLEBELL SWING STANDARDS

  • The kettle bell swings may not begin until the worm is being held by the other two athletes. 

  • A successful rep is counted when the kettlebell is swung to eye level with the bottom of the kettlebell pointing out away from the athlete while the elbows, hips and knees are all extended. 

  • If the worm is dropped during a kettlebell swing, the current swing will be called a no rep.