D-Day – Teams

For Max Reps
4 x 3:00 AMRAPs | :30 Rest After Each Round
20/16 Calorie Echo Bike – Partner A
25/20 Calorie Echo Rower – Partner B
10 Synchro Burpees Over Worm
Max Rep Worm Thrusters (150#/120#)

Co-Ed Divisions
20 Calorie Echo Bike – Partner A
20 Calorie Echo Rower – Partner B
Worm – 150#

-Score = total thrusters
-Athletes DO NOT need to alternate between machines between AMRAPS
-Athletes CAN NOT assist each other with ERG calories
-Advance worm every 15 thruster reps

Tie Break:
The tie break will be the number of thruster reps completed in round 4.

Workout Flow:
Both athletes will start on their ergs. At the call of 3. 2. 1. Go! The athletes will begin their calories.  Both athletes MUST stay seated until both athletes complete the prescribed calories.   If one athlete finishes before the other partner, that athlete may NOT assist with the calories on the other erg. 

Once BOTH athletes complete the prescribed calories they will move to the worm and start their burpees. Once they complete the burpees they will start performing worm thrusters until the clock reaches 3:00. In order for a thruster to count, the rep must be completed based on the standards prior to the clock hitting 3:00.  

The athletes will advance the worm forward to the next 10’ section after the completion of 15 thrusters. There are 4 10’ sections including the starting section.  The athletes will advance the worm at 15, 30, 45, 60, 75, 90 etc.  After completing 60 thrusters the athletes will advance back towards the start finish line.

If the team completes 105 thrusters, they will start to advance back towards the rig.  The athletes will face the same direction for the burpees and thrusters that they are advancing the worm. The Athletes will advance the worm up and back down the floor based on the completed reps. Any reps completed beyond 15 reps WITHOUT advancing the worm will NOT count towards your score.  

The athletes are NOT required to switch ergs each round.

Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until both athlete’s calories are completed prior to advancing to the worm for the burpees

Echo Bike: The athlete will start the workout sitting on the bike with the monitor on. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the bike until both athlete’s calories are completed prior to advancing to the worm for the burpees

Synchro Worm Burpees: The worm burpee starts with one athlete on each side of the worm facing the same direction (must face the same way they are advancing the worm). Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athletes’ chest and thighs must make contact with the ground at the same time for the Synchro to count. Athletes can jump or step up from the burpee. Both feet must be off the ground as the athlete passes over the worm. Stepping over is not permitted. The Athlete does NOT need to use a two foot takeoff. The rep is credited when the athletes land on the opposite side of the worm. Inadvertent touching of the worm during the jump will NOT be penalized, as long as the athlete is not stepping on the worm to assist in getting over it.

Worm Thrusters:
Each rep starts with the athletes on the same side of the worm, both facing the direction the worm will advance, with the worm resting on their shoulders.  At the bottom, each athlete’s hip crease must clearly pass below the top of his or her knees at the SAME time.  At the top, each athlete’s hips and knees must remain extended as the worm is lifted over the athlete’s heads and moved to the opposite shoulders.  The arms do not need to reach full extension as the worm is moved overhead.  The rep is credited when the worm reaches the opposite shoulder of both athletes.  

The athletes will advance the worm to the next 10’ section after each set of 15 reps is completed.  Once the Athletes reach the 4th section, they will return back towards the start finish line and face that  direction for the burpees and thrusters.  If the team completes 105 reps they will start to advance back towards the rig.

For Max Reps
4 x 3:00 AMRAPs | :30 Rest After Each Round
20/16 Calorie Echo Bike – Partner A
25/20 Calorie Echo Rower – Partner B
10 Synchro Burpees Over Worm
Max Rep Worm Thrusters (150#/120#)

Co-Ed Divisions
20 Calorie Echo Bike – Partner A
20 Calorie Echo Rower – Partner B
Worm – 120#

-Score = total thrusters
-Athletes DO NOT need to alternate between machines between AMRAPS
-Athletes CAN NOT assist each other with ERG calories
-Advance worm every 15 thruster reps

Tie Break:
The tie break will be the number of thruster reps completed in round 4.

Workout Flow:
Both athletes will start on their ergs. At the call of 3. 2. 1. Go! The athletes will begin their calories.  Both athletes MUST stay seated until both athletes complete the prescribed calories.   If one athlete finishes before the other partner, that athlete may NOT assist with the calories on the other erg. 

Once BOTH athletes complete the prescribed calories they will move to the worm and start their burpees. Once they complete the burpees they will start performing worm thrusters until the clock reaches 3:00. In order for a thruster to count, the rep must be completed based on the standards prior to the clock hitting 3:00.  

The athletes will advance the worm forward to the next 10’ section after the completion of 15 thrusters. There are 4 10’ sections including the starting section.  The athletes will advance the worm at 15, 30, 45, 60, 75, 90 etc.  After completing 60 thrusters the athletes will advance back towards the start finish line.

If the team completes 105 thrusters, they will start to advance back towards the rig.  The athletes will face the same direction for the burpees and thrusters that they are advancing the worm. The Athletes will advance the worm up and back down the floor based on the completed reps. Any reps completed beyond 15 reps WITHOUT advancing the worm will NOT count towards your score.  

The athletes are NOT required to switch ergs each round.

Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until both athlete’s calories are completed prior to advancing to the worm for the burpees

Echo Bike: The athlete will start the workout sitting on the bike with the monitor on. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the bike until both athlete’s calories are completed prior to advancing to the worm for the burpees

Synchro Worm Burpees: The worm burpee starts with one athlete on each side of the worm facing the same direction (must face the same way they are advancing the worm). Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athletes’ chest and thighs must make contact with the ground at the same time for the Synchro to count. Athletes can jump or step up from the burpee. Both feet must be off the ground as the athlete passes over the worm. Stepping over is not permitted. The Athlete does NOT need to use a two foot takeoff. The rep is credited when the athletes land on the opposite side of the worm. Inadvertent touching of the worm during the jump will NOT be penalized, as long as the athlete is not stepping on the worm to assist in getting over it.

Worm Thrusters:
Each rep starts with the athletes on the same side of the worm, both facing the direction the worm will advance, with the worm resting on their shoulders.  At the bottom, each athlete’s hip crease must clearly pass below the top of his or her knees at the SAME time.  At the top, each athlete’s hips and knees must remain extended as the worm is lifted over the athlete’s heads and moved to the opposite shoulders.  The arms do not need to reach full extension as the worm is moved overhead.  The rep is credited when the worm reaches the opposite shoulder of both athletes.  

The athletes will advance the worm to the next 10’ section after each set of 15 reps is completed.  Once the Athletes reach the 4th section, they will return back towards the start finish line and face that  direction for the burpees and thrusters.  If the team completes 105 reps they will start to advance back towards the rig.

For Max Reps
4 x 3:00 AMRAPs | :30 Rest After Each Round
15/12 Calorie Echo Bike – Partner A
20/16 Calorie Echo Rower – Partner B
10 Synchro Burpees Over Worm
Max Rep Worm Thrusters (120#/120#)

Co-Ed Divisions
15 Calorie Echo Bike – Partner A
15 Calorie Echo Rower – Partner B
Worm – 120#

-Score = total thrusters
-Athletes DO NOT need to alternate between machines between AMRAPS
-Athletes CAN NOT assist each other with ERG calories
-Advance worm every 15 thruster reps

Tie Break:
The tie break will be the number of thruster reps completed in round 4.

Workout Flow:
Both athletes will start on their ergs. At the call of 3. 2. 1. Go! The athletes will begin their calories.  Both athletes MUST stay seated until both athletes complete the prescribed calories.   If one athlete finishes before the other partner, that athlete may NOT assist with the calories on the other erg. 

Once BOTH athletes complete the prescribed calories they will move to the worm and start their burpees. Once they complete the burpees they will start performing worm thrusters until the clock reaches 3:00. In order for a thruster to count, the rep must be completed based on the standards prior to the clock hitting 3:00.  

The athletes will advance the worm forward to the next 10’ section after the completion of 15 thrusters. There are 4 10’ sections including the starting section.  The athletes will advance the worm at 15, 30, 45, 60, 75, 90 etc.  After completing 60 thrusters the athletes will advance back towards the start finish line.

If the team completes 105 thrusters, they will start to advance back towards the rig.  The athletes will face the same direction for the burpees and thrusters that they are advancing the worm. The Athletes will advance the worm up and back down the floor based on the completed reps. Any reps completed beyond 15 reps WITHOUT advancing the worm will NOT count towards your score.  

The athletes are NOT required to switch ergs each round.

Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until both athlete’s calories are completed prior to advancing to the worm for the burpees

Echo Bike: The athlete will start the workout sitting on the bike with the monitor on. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the bike until both athlete’s calories are completed prior to advancing to the worm for the burpees

Synchro Worm Burpees: The worm burpee starts with one athlete on each side of the worm facing the same direction (must face the same way they are advancing the worm). Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athletes’ chest and thighs must make contact with the ground at the same time for the Synchro to count. Athletes can jump or step up from the burpee. Both feet must be off the ground as the athlete passes over the worm. Stepping over is not permitted. The Athlete does NOT need to use a two foot takeoff. The rep is credited when the athletes land on the opposite side of the worm. Inadvertent touching of the worm during the jump will NOT be penalized, as long as the athlete is not stepping on the worm to assist in getting over it.

Worm Thrusters:
Each rep starts with the athletes on the same side of the worm, both facing the direction the worm will advance, with the worm resting on their shoulders.  At the bottom, each athlete’s hip crease must clearly pass below the top of his or her knees at the SAME time.  At the top, each athlete’s hips and knees must remain extended as the worm is lifted over the athlete’s heads and moved to the opposite shoulders.  The arms do not need to reach full extension as the worm is moved overhead.  The rep is credited when the worm reaches the opposite shoulder of both athletes.  

The athletes will advance the worm to the next 10’ section after each set of 15 reps is completed.  Once the Athletes reach the 4th section, they will return back towards the start finish line and face that  direction for the burpees and thrusters.  If the team completes 105 reps they will start to advance back towards the rig.

For Max Reps
4 x 3:00 AMRAPs | :30 Rest After Each Round
20/16 Calorie Echo Bike – Partner A
25/20 Calorie Echo Rower – Partner B
10 Synchro Burpees Over Worm
Max Rep Worm Thrusters (150#/120#)

Co-Ed Divisions
20 Calorie Echo Bike – Partner A
20 Calorie Echo Rower – Partner B
Worm – 150#

-Score = total thrusters
-Athletes DO NOT need to alternate between machines between AMRAPS
-Athletes CAN NOT assist each other with ERG calories
-Advance worm every 15 thruster reps

Tie Break:
The tie break will be the number of thruster reps completed in round 4.

Workout Flow:
Both athletes will start on their ergs. At the call of 3. 2. 1. Go! The athletes will begin their calories.  Both athletes MUST stay seated until both athletes complete the prescribed calories.   If one athlete finishes before the other partner, that athlete may NOT assist with the calories on the other erg. 

Once BOTH athletes complete the prescribed calories they will move to the worm and start their burpees. Once they complete the burpees they will start performing worm thrusters until the clock reaches 3:00. In order for a thruster to count, the rep must be completed based on the standards prior to the clock hitting 3:00.  

The athletes will advance the worm forward to the next 10’ section after the completion of 15 thrusters. There are 4 10’ sections including the starting section.  The athletes will advance the worm at 15, 30, 45, 60, 75, 90 etc.  After completing 60 thrusters the athletes will advance back towards the start finish line.

If the team completes 105 thrusters, they will start to advance back towards the rig.  The athletes will face the same direction for the burpees and thrusters that they are advancing the worm. The Athletes will advance the worm up and back down the floor based on the completed reps. Any reps completed beyond 15 reps WITHOUT advancing the worm will NOT count towards your score.  

The athletes are NOT required to switch ergs each round.

Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until both athlete’s calories are completed prior to advancing to the worm for the burpees

Echo Bike: The athlete will start the workout sitting on the bike with the monitor on. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the bike until both athlete’s calories are completed prior to advancing to the worm for the burpees

Synchro Worm Burpees: The worm burpee starts with one athlete on each side of the worm facing the same direction (must face the same way they are advancing the worm). Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athletes’ chest and thighs must make contact with the ground at the same time for the Synchro to count. Athletes can jump or step up from the burpee. Both feet must be off the ground as the athlete passes over the worm. Stepping over is not permitted. The Athlete does NOT need to use a two foot takeoff. The rep is credited when the athletes land on the opposite side of the worm. Inadvertent touching of the worm during the jump will NOT be penalized, as long as the athlete is not stepping on the worm to assist in getting over it.

Worm Thrusters:
Each rep starts with the athletes on the same side of the worm, both facing the direction the worm will advance, with the worm resting on their shoulders.  At the bottom, each athlete’s hip crease must clearly pass below the top of his or her knees at the SAME time.  At the top, each athlete’s hips and knees must remain extended as the worm is lifted over the athlete’s heads and moved to the opposite shoulders.  The arms do not need to reach full extension as the worm is moved overhead.  The rep is credited when the worm reaches the opposite shoulder of both athletes.  

The athletes will advance the worm to the next 10’ section after each set of 15 reps is completed.  Once the Athletes reach the 4th section, they will return back towards the start finish line and face that  direction for the burpees and thrusters.  If the team completes 105 reps they will start to advance back towards the rig.

For Max Reps
4 x 3:00 AMRAPs | :30 Rest After Each Round
20/16 Calorie Echo Bike – Partner A
25/20 Calorie Echo Rower – Partner B
10 Synchro Burpees Over Worm
Max Rep Worm Thrusters (150#/120#)

Co-Ed Divisions
20 Calorie Echo Bike – Partner A
20 Calorie Echo Rower – Partner B
Worm – 120#

-Score = total thrusters
-Athletes DO NOT need to alternate between machines between AMRAPS
-Athletes CAN NOT assist each other with ERG calories
-Advance worm every 15 thruster reps

Tie Break:
The tie break will be the number of thruster reps completed in round 4.

Workout Flow:
Both athletes will start on their ergs. At the call of 3. 2. 1. Go! The athletes will begin their calories.  Both athletes MUST stay seated until both athletes complete the prescribed calories.   If one athlete finishes before the other partner, that athlete may NOT assist with the calories on the other erg. 

Once BOTH athletes complete the prescribed calories they will move to the worm and start their burpees. Once they complete the burpees they will start performing worm thrusters until the clock reaches 3:00. In order for a thruster to count, the rep must be completed based on the standards prior to the clock hitting 3:00.  

The athletes will advance the worm forward to the next 10’ section after the completion of 15 thrusters. There are 4 10’ sections including the starting section.  The athletes will advance the worm at 15, 30, 45, 60, 75, 90 etc.  After completing 60 thrusters the athletes will advance back towards the start finish line.

If the team completes 105 thrusters, they will start to advance back towards the rig.  The athletes will face the same direction for the burpees and thrusters that they are advancing the worm. The Athletes will advance the worm up and back down the floor based on the completed reps. Any reps completed beyond 15 reps WITHOUT advancing the worm will NOT count towards your score.  

The athletes are NOT required to switch ergs each round.

Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until both athlete’s calories are completed prior to advancing to the worm for the burpees

Echo Bike: The athlete will start the workout sitting on the bike with the monitor on. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the bike until both athlete’s calories are completed prior to advancing to the worm for the burpees

Synchro Worm Burpees: The worm burpee starts with one athlete on each side of the worm facing the same direction (must face the same way they are advancing the worm). Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athletes’ chest and thighs must make contact with the ground at the same time for the Synchro to count. Athletes can jump or step up from the burpee. Both feet must be off the ground as the athlete passes over the worm. Stepping over is not permitted. The Athlete does NOT need to use a two foot takeoff. The rep is credited when the athletes land on the opposite side of the worm. Inadvertent touching of the worm during the jump will NOT be penalized, as long as the athlete is not stepping on the worm to assist in getting over it.

Worm Thrusters:
Each rep starts with the athletes on the same side of the worm, both facing the direction the worm will advance, with the worm resting on their shoulders.  At the bottom, each athlete’s hip crease must clearly pass below the top of his or her knees at the SAME time.  At the top, each athlete’s hips and knees must remain extended as the worm is lifted over the athlete’s heads and moved to the opposite shoulders.  The arms do not need to reach full extension as the worm is moved overhead.  The rep is credited when the worm reaches the opposite shoulder of both athletes.  

The athletes will advance the worm to the next 10’ section after each set of 15 reps is completed.  Once the Athletes reach the 4th section, they will return back towards the start finish line and face that  direction for the burpees and thrusters.  If the team completes 105 reps they will start to advance back towards the rig.

For Max Reps
4 x 3:00 AMRAPs | :30 Rest After Each Round
15/12 Calorie Echo Bike – Partner A
20/16 Calorie Echo Rower – Partner B
10 Synchro Burpees Over Worm
Max Rep Worm Thrusters (120#/120#)

-Score = total thrusters
-Athletes DO NOT need to alternate between machines between AMRAPS
-Athletes CAN NOT assist each other with ERG calories
-Advance worm every 15 thruster reps

Tie Break:
The tie break will be the number of thruster reps completed in round 4.

Workout Flow:
Both athletes will start on their ergs. At the call of 3. 2. 1. Go! The athletes will begin their calories.  Both athletes MUST stay seated until both athletes complete the prescribed calories.   If one athlete finishes before the other partner, that athlete may NOT assist with the calories on the other erg. 

Once BOTH athletes complete the prescribed calories they will move to the worm and start their burpees. Once they complete the burpees they will start performing worm thrusters until the clock reaches 3:00. In order for a thruster to count, the rep must be completed based on the standards prior to the clock hitting 3:00.  

The athletes will advance the worm forward to the next 10’ section after the completion of 15 thrusters. There are 4 10’ sections including the starting section.  The athletes will advance the worm at 15, 30, 45, 60, 75, 90 etc.  After completing 60 thrusters the athletes will advance back towards the start finish line.

If the team completes 105 thrusters, they will start to advance back towards the rig.  The athletes will face the same direction for the burpees and thrusters that they are advancing the worm. The Athletes will advance the worm up and back down the floor based on the completed reps. Any reps completed beyond 15 reps WITHOUT advancing the worm will NOT count towards your score.  

The athletes are NOT required to switch ergs each round.

Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until both athlete’s calories are completed prior to advancing to the worm for the burpees

Echo Bike: The athlete will start the workout sitting on the bike with the monitor on. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the bike until both athlete’s calories are completed prior to advancing to the worm for the burpees

Synchro Worm Burpees: The worm burpee starts with one athlete on each side of the worm facing the same direction (must face the same way they are advancing the worm). Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athletes’ chest and thighs must make contact with the ground at the same time for the Synchro to count. Athletes can jump or step up from the burpee. Both feet must be off the ground as the athlete passes over the worm. Stepping over is not permitted. The Athlete does NOT need to use a two foot takeoff. The rep is credited when the athletes land on the opposite side of the worm. Inadvertent touching of the worm during the jump will NOT be penalized, as long as the athlete is not stepping on the worm to assist in getting over it.

Worm Thrusters:
Each rep starts with the athletes on the same side of the worm, both facing the direction the worm will advance, with the worm resting on their shoulders.  At the bottom, each athlete’s hip crease must clearly pass below the top of his or her knees at the SAME time.  At the top, each athlete’s hips and knees must remain extended as the worm is lifted over the athlete’s heads and moved to the opposite shoulders.  The arms do not need to reach full extension as the worm is moved overhead.  The rep is credited when the worm reaches the opposite shoulder of both athletes.  

The athletes will advance the worm to the next 10’ section after each set of 15 reps is completed.  Once the Athletes reach the 4th section, they will return back towards the start finish line and face that  direction for the burpees and thrusters.  If the team completes 105 reps they will start to advance back towards the rig.