NOCCO brings you Barracuda where you and your partner will race, relay-style, through the couplet of Echo Bike calories and snatches. Hold on tight! This one will go fast and it will BITE!
See below for workout variations, standards and workout flow.
“Barracuda”
For Time (Relay Style)
30/24 Calorie Echo Bike
15 Snatch (135/95)
6:00 Cap
Notes
One athlete working at a time – relay style. After athlete A finishes the couplet, Athlete B will begin. Athletes must tag in and out within the athlete holding area. The male partner must go first for co-ed teams. There will be two pre-loaded bars on the floor for co-ed teams. Same-sex teams will have one bar.
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Bikes will sit 40′ down the lane from the starting mat. Barbells will sit between 16′ and 24′ feet from the bikes within the lane. At the call of 3.2.1. Go, Athlete A will run to his assigned bike and begin his sit of calories. Monitors will be in the off position. Athletes can not leave the bike until the correct calories are shown on the monitor. Once the set of calories are complete, the athlete will move to the barbell to complete his set of snatches. Power or squat snatches are allowed. Once complete, Athlete A will run to the holding area and tag Partner B.
Once tagged, Athlete B, will run to the bike. If the monitor does not reset, the athlete must restart the monitor. Judges will not assist in resetting the monitor. Once the set of calories are completed, the athlete will move to the barbell. Once completed, the athlete will run to the finish line. The clock stops when the athlete crosses the finish line. The score is the time to finish the workout or total work completed within the 6:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting and restarting the monitor. If Athlete B fails to restart the monitor, all completed calories will not count until he restarts the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Snatch – Athletes can perform a power or squat snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the 8-feet long by 6-feet wide lane area. Failure to control the barbell and having the barbell leave the 8×6 lane area will result in a no rep.
“Barracuda”
For Time (Relay Style)
30/24 Calorie Echo Bike
15 Snatch (115/85)
6:00 Cap
Notes
One athlete working at a time – relay style. After athlete A finishes the couplet, Athlete B will begin. Athletes must tag in and out within the athlete holding area. The male partner must go first for co-ed teams. There will be two pre-loaded bars on the floor for co-ed teams. Same-sex teams will have one bar.
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Bikes will sit 40′ down the lane from the starting mat. Barbells will sit between 16′ and 24′ feet from the bikes within the lane. At the call of 3.2.1. Go, Athlete A will run to his assigned bike and begin his sit of calories. Monitors will be in the off position. Athletes can not leave the bike until the correct calories are shown on the monitor. Once the set of calories are complete, the athlete will move to the barbell to complete his set of snatches. Power or squat snatches are allowed. Once complete, Athlete A will run to the holding area and tag Partner B.
Once tagged, Athlete B, will run to the bike. If the monitor does not reset, the athlete must restart the monitor. Judges will not assist in resetting the monitor. Once the set of calories are completed, the athlete will move to the barbell. Once completed, the athlete will run to the finish line. The clock stops when the athlete crosses the finish line. The score is the time to finish the workout or total work completed within the 6:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting and restarting the monitor. If Athlete B fails to restart the monitor, all completed calories will not count until he restarts the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Snatch – Athletes can perform a power or squat snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the 8-feet long by 6-feet wide lane area. Failure to control the barbell and having the barbell leave the 8×6 lane area will result in a no rep.
“Barracuda”
For Time (Relay Style)
30/24 Calorie Echo Bike
15 Snatch (75/55)
6:00 Cap
Notes
One athlete working at a time – relay style. After athlete A finishes the couplet, Athlete B will begin. Athletes must tag in and out within the athlete holding area. The male partner must go first for co-ed teams. There will be two pre-loaded bars on the floor for co-ed teams. Same-sex teams will have one bar.
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Bikes will sit 40′ down the lane from the starting mat. Barbells will sit between 16′ and 24′ feet from the bikes within the lane. At the call of 3.2.1. Go, Athlete A will run to his assigned bike and begin his sit of calories. Monitors will be in the off position. Athletes can not leave the bike until the correct calories are shown on the monitor. Once the set of calories are complete, the athlete will move to the barbell to complete his set of snatches. Power or squat snatches are allowed. Once complete, Athlete A will run to the holding area and tag Partner B.
Once tagged, Athlete B, will run to the bike. If the monitor does not reset, the athlete must restart the monitor. Judges will not assist in resetting the monitor. Once the set of calories are completed, the athlete will move to the barbell. Once completed, the athlete will run to the finish line. The clock stops when the athlete crosses the finish line. The score is the time to finish the workout or total work completed within the 6:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting and restarting the monitor. If Athlete B fails to restart the monitor, all completed calories will not count until he restarts the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Snatch – Athletes can perform a power or squat snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the 8-feet long by 6-feet wide lane area. Failure to control the barbell and having the barbell leave the 8×6 lane area will result in a no rep.
“Barracuda”
For Time (Relay Style)
30/24 Calorie Echo Bike
15 Snatch (115/85)
6:00 Cap
Notes
One athlete working at a time – relay style. After athlete A finishes the couplet, Athlete B will begin. Athletes must tag in and out within the athlete holding area. The male partner must go first for co-ed teams. There will be two pre-loaded bars on the floor for co-ed teams. Same-sex teams will have one bar.
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Bikes will sit 40′ down the lane from the starting mat. Barbells will sit between 16′ and 24′ feet from the bikes within the lane. At the call of 3.2.1. Go, Athlete A will run to his assigned bike and begin his sit of calories. Monitors will be in the off position. Athletes can not leave the bike until the correct calories are shown on the monitor. Once the set of calories are complete, the athlete will move to the barbell to complete his set of snatches. Power or squat snatches are allowed. Once complete, Athlete A will run to the holding area and tag Partner B.
Once tagged, Athlete B, will run to the bike. If the monitor does not reset, the athlete must restart the monitor. Judges will not assist in resetting the monitor. Once the set of calories are completed, the athlete will move to the barbell. Once completed, the athlete will run to the finish line. The clock stops when the athlete crosses the finish line. The score is the time to finish the workout or total work completed within the 6:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting and restarting the monitor. If Athlete B fails to restart the monitor, all completed calories will not count until he restarts the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Snatch – Athletes can perform a power or squat snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the 8-feet long by 6-feet wide lane area. Failure to control the barbell and having the barbell leave the 8×6 lane area will result in a no rep.
“Barracuda”
For Time (Relay Style)
30/24 Calorie Echo Bike
15 Snatch (95/65)
6:00 Cap
Notes
One athlete working at a time – relay style. After athlete A finishes the couplet, Athlete B will begin. Athletes must tag in and out within the athlete holding area. The male partner must go first for co-ed teams. There will be two pre-loaded bars on the floor for co-ed teams. Same-sex teams will have one bar.
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Bikes will sit 40′ down the lane from the starting mat. Barbells will sit between 16′ and 24′ feet from the bikes within the lane. At the call of 3.2.1. Go, Athlete A will run to his assigned bike and begin his sit of calories. Monitors will be in the off position. Athletes can not leave the bike until the correct calories are shown on the monitor. Once the set of calories are complete, the athlete will move to the barbell to complete his set of snatches. Power or squat snatches are allowed. Once complete, Athlete A will run to the holding area and tag Partner B.
Once tagged, Athlete B, will run to the bike. If the monitor does not reset, the athlete must restart the monitor. Judges will not assist in resetting the monitor. Once the set of calories are completed, the athlete will move to the barbell. Once completed, the athlete will run to the finish line. The clock stops when the athlete crosses the finish line. The score is the time to finish the workout or total work completed within the 6:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting and restarting the monitor. If Athlete B fails to restart the monitor, all completed calories will not count until he restarts the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Snatch – Athletes can perform a power or squat snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the 8-feet long by 6-feet wide lane area. Failure to control the barbell and having the barbell leave the 8×6 lane area will result in a no rep.
“Barracuda”
For Time (Relay Style)
30 Calorie Echo Bike
15 Snatch (75)
6:00 Cap
Notes
One athlete working at a time – relay style. After athlete A finishes the couplet, Athlete B will begin. Athletes must tag in and out within the athlete holding area. The male partner must go first for co-ed teams. There will be two pre-loaded bars on the floor for co-ed teams. Same-sex teams will have one bar.
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Bikes will sit 40′ down the lane from the starting mat. Barbells will sit between 16′ and 24′ feet from the bikes within the lane. At the call of 3.2.1. Go, Athlete A will run to his assigned bike and begin his sit of calories. Monitors will be in the off position. Athletes can not leave the bike until the correct calories are shown on the monitor. Once the set of calories are complete, the athlete will move to the barbell to complete his set of snatches. Power or squat snatches are allowed. Once complete, Athlete A will run to the holding area and tag Partner B.
Once tagged, Athlete B, will run to the bike. If the monitor does not reset, the athlete must restart the monitor. Judges will not assist in resetting the monitor. Once the set of calories are completed, the athlete will move to the barbell. Once completed, the athlete will run to the finish line. The clock stops when the athlete crosses the finish line. The score is the time to finish the workout or total work completed within the 6:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting and restarting the monitor. If Athlete B fails to restart the monitor, all completed calories will not count until he restarts the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Snatch – Athletes can perform a power or squat snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the 8-feet long by 6-feet wide lane area. Failure to control the barbell and having the barbell leave the 8×6 lane area will result in a no rep.
