WORKOUT 25.7 // SEND OFF

This workout is 2 rounds of swimming, deadlifts and lunges.


RX

  • 2 rounds

    • 100 meter swim (all athletes swim)

    • 25 deadlifts (2 Partner)

    • 100 meter swim (all athletes swim)

    • 50 ft worm lunge

MASTERS, INTERMEDIATE AND SCALED

  • 2 rounds

    • 100 meter swim (all athletes swim)

    • 25 deadlifts (2 Partner)

    • 100 meter swim (all athletes swim)

    • 50 ft KB lunge while two partners hold worm

DEADLIFT WEIGHTS (uneven bar)

  • RX - 350/260

  • MASTERS - 310/230

  • INTERMEDIATE - 310/230

  • SCALED - 260/205


KB WEIGHTS

  • MASTERS MEN - 45 in front rack/35 overhead

  • MASTERS WOMEN - 35 in front rack/25 overhead

  • INTERMEDIATE MEN - 45/35 both overhead

  • INTERMEDIATE WOMEN - 35 in front rack/25 overhead

  • SCALED MEN - 35 in front rack/25 overhead

  • SCALED WOMEN - 25 in front rack/18 overhead

GENERAL NOTES

  • This workout will begin with all athletes standing behind the designated start line. At go, athletes will run to the pond to begin their swim. 

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

  • The workout will end when the last athlete has both feet across the start/finish line after completing the lunge.

  • There is a 15 minute timecap for this workout. 

  • The score for this workout will be the 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. Each swim for each athlete as 1 rep.

  • If a team does not complete the workout they are responsible for returning the worm to the start/finish area at the conclusion of their heat. 

  • This workout is scheduled for Sunday.


SWIM STANDARDS

  • Athletes must enter the water at the designated entry point, swim out around the designated buoy and exit the water at the designated exit point. 

  • Flotation devices are permitted in all divisions with no penalty. Some noodles will be available. 

  • Any athlete who is less than proficient in swimming should notify their judge prior to their heat so lifeguards can be alerted.

  • Athletes may not leave for the next swim until all athletes are back to their working area.


DEADLIFT STANDARDS

  • Two athletes will be lifting the bar. Athletes may switch at any time. 

  • A successful lift begins with the bar on the ground and ends with the athletes holding the bar with the hips and knees at full extension and the head and shoulders behind the bar.

  • Sumo deadlifts are not permitted. Arms must be outside the legs during the deadlift.


WORM HOLD STANDARDS

  • Masters and intermediate teams must hold the worm on the shoulder. Scaled teams may hold the worm in any manner as long as the worm is not touching the ground and no body part other than feet is touching the ground.

  • The worm must be in the hold position prior to the other athlete beginning the lunge.


KB WALKING LUNGE STANDARDS

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

  • The weight and location of KB during lunge are noted above in the KB WEIGHTS section. 

  • For divisions with KB being held overhead, the bottom of the kettlebell must remain above the top of the head throughout the lunge. 

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

  • Athletes must stand up showing hip extension at the top of the lunge. 

  • 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.


WORM WALKING LUNGE STANDARDS

  • The lunge may not begin until the worm is being held on the shoulder of all three athletes.

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

  • Athletes must stand up showing hip extension at the top of the lunge. 

  • When a no rep is called, the worm must be dropped prior to resuming the lunges.