Thrusters

2018 SuperFit Games Championship - Pro Division - Workout 3

 

For Time:

7 minute Cap

75 Double Unders

5 Axle Thrusters (165/115)

5 Ring Muscle Ups

75 Double Unders

4 Axle Thrusters (165/115)

4 Ring Muscle Ups

75 Double Unders

3 Axle Thrusters (165/115)

3 Ring Muscle Ups


Rules: Athletes will have  minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap.

Double Unders: The rope must pass under the feet twice.  If the rope is trapped on the second pass, the rep does not count.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

Ring MU:  Athletes must begin with their arms fully extended at the bottom of the movement. They must finish with their arms fully extended before the next rep.

Team SuperFit Hampton Roads 2017 | Workout 2

RX/Masters 40+Divisions

AMRAP 9

40 Double Unders

20 Thrusters (115/75 RX/M)

40 Double Unders

20 T2B

 

Novice Divisions

AMRAP 9

25 Double Unders

10 Thrusters (95/65 N)

25 Double Unders

10 T2B


 

Rules:  Teams will have 9 minutes to complete as many reps as possible.  Only one person may work at time.  Teammates may switch at any point.

Double Unders:  The rope must completely pass under the feet twice for a rep to count.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

T2B:  The feet must break the vertical plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet.

Team Superfit Apex Workout 2

AMRAP 7

2 BAR MUSCLE UPS (PULLUPS - N)

2 THRUSTERS (95/65 ALL DIVISIONS)

4...4...6...6...8...8...

 


Rules:  Teams will have 7 minutes to complete as many reps as possible.  Only one person may work at a time.  Teammates may switch at any point.

Bar Muscle Ups:  The arms must be locked out at the bottom of the movement.  The athlete must finish with arms locked out at the top of the movement.  The feet may NOT travel above the vertical plane of the bar during the kip.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

Team SuperFit Lorton Workout 1

In 10 Minutes

30-20-10

Synchronized Thrusters (135/85 RX) (95/55 N)

Synchronized Bar Facing Burpees

*w/ Remaining Time, Max Rep Squat Clean (205/145 RX) (135/85 N)

 


Rules:  Teams will get 10 minutes to complete the 30-20-10 rep scheme.  With the remaining time, teams will complete as many reps as possible of squat cleans.  The 30-20-10 will also be synchronized with one male and one female partner working together for coed teams and two people working together for same sex teams..  For all synchronized reps, athletes must start each rep at the same time and finish each rep at the same time. If an athlete beats another to the top of the movement, that will be allowed.  However, they must again, descend at the same time.  Teammates may sub out at any point. The weights will increase to (155/105 RX) and (115/65 N) for the round of 20.  The weights will increase again for the round of 10 (185/125 RX) (135/85 N).  With remaining time, teams will complete as many squat cleans as possible.  Only one person may work at time.  

Scoring:  The 30-20-10 and squat cleans will be scored as two separate events.  Teams will receive a one second penalty for each rep not completed within the time cap.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

Burpees:  The athlete’s chest must make contact with the ground at the same time with a hand release and then a jump, at the same time, over the bar. There must be a two foot jump w/ feet leaving the ground at the same time.

SFNC 2016 Pro Division Final Workout

For Time:

40 One Arm DB OHS (60/40)

Handstand Walk

3rds

10 Hang Cleans (185/125)

10 Bar Facing Burpees

Handstand Walk

20 Axle Thrusters (135/95)



Rules:  All reps must be completed before moving on to the next movement.  First athlete to finish, wins!

Team SuperFit Hampton Roads Workout 1

4 Rounds

In 90 Seconds Complete...

20 Box Jumps (M/RX 30) (MF/F 4X 24) (M Novice 24) (MF/f Novice 20)

Max Rep Thrusters

*Thruster weight increases each round*

RX: 115/75, 135/85, 155/105, 185/125

Novice: 75/55, 95/65, 115/75, 135/85

 


Rules:  The workout will be comprised of four 90 second rounds. There will be a 30 second transition between rounds.  At the beginning of each round, teams must complete 20 box jumps. With the remaining time of the round, teams will complete as many thrusters as possible. Score will be total points.  Point values increase by 1 point at each bar, starting at 1pt at the first bar and finishing with 4 points.  All box jump reps must be completed before thruster attempts begin.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.  

Team SuperFit Roanoke Workout 1

8 Minutes

MAX COMPLEX

2 THRUSTERS + 1 STOH

 

 


Rules:  The workout will begin with 2min of hang cleans. (135/85 RX) (95/65 N).Teams will get the remaining 6 minutes to work up to a max complex.  Only one male and one female can lift at a time.  Teams will receive .5# per hang clean rep added to their score.  If the bar is dropped before the complex is completed, the athlete must start over.

 

 

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

STOH:  The bar must go from the shoulder to an overhead position with the bar over the body.  A press, push press, push jerk, or split jerk is acceptable.

Hang Cleans: The bar must start between the hip and the knee and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans,  hang power cleans, deadlifts into hang cleans, are all acceptable.

Team SuperFit DC Workout 2

RX Division

9 minute cap

4 RFT

15 C2B Pullups

15 Hang Cleans (115/75)

15 Box Jumps (30 RX men) (24 Coed RX/Female)

15 Thrusters (115/75)

 


Rules:  Teams will get 9 minutes to complete 4 rounds of the workout.  There will be a 1 second penalty for each rep not completed within the time cap. Only one person may work at a time.  Teammates may switch at any point.

 

 

C2B Pullups:  The chest must make contact with the bar below the collar bones.  The arms must be fully extended at the bottom of the movement.  Novice athletes will do regular pullups.  The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.

Hang Cleans: The bar must start between the hip and the knee and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans,  hang power cleans, deadlifts into hang cleans, are all acceptable.

Box Jump:  Athletes must jump with two feet and land on top of the box and extend their hips and knees before coming off the box.  Athletes may rebound or step down.  NO STEP UPS!

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.