The City of North Charleston Recreation Department brings you Individual Event 1 where take on a couplet of swimming and thrusters. Only the Pro Division will complete this workout on Friday morning at the North Charleston Sports Complex.
See below for workout variations, standards and flow.
Workout:
For Time
135/120 Pill Bag Thrusters (50/40)
2:00 on / 1:00 off
50 Yard Swim
Max Pill Bag Thrusters with Remaining Time
17:00 Cap
Workout Flow:
Athletes will begin in their swim lane with one hand touching the wall. At the call of 3,2,1 go, athletes will complete a 50 yard swim. Any stroke is allowed. The athlete will swim 25 yards down and 25 yards back.
Upon completion of the swim, the athlete will climb out of the pool and move to their Pill Bag. With the remaining time in the 2:00 window, the athlete will complete as many thrusters as possible.
The athlete will have a mandatory 1:00 rest. During the rest period, the athlete will move back into their swim lane.
After the 1:00 rest the athlete will begin again with the 50 yard swim buy in and accumulate as many Thrusters during the 2:00 work window.
This pattern of work will continue until the athletes completes the required amount of Thrusters or the time cap has been reached.
The clock will count up from 0:00 and the athlete’s time will be the time at which they complete all required thrusters.
This workout has a 17:00 cap (six total rounds).
Tie Break:
There is no tiebreak time for Individual Event 1
Movement Standards
Swim: Athletes must begin each swim buy-in in the water. Diving into the water will not be allowed. Athletes must have one hand touching the wall at the start of each swim. The athlete will swim 25 yards down and 25 yards back. The athlete must touch the opposite wall with their hand at the turnaround point or complete a flip turn.
Any stroke is allowed. Fins are not allowed. Athletes can wear swim caps and goggles.
Athletes can only make progress by swimming. They can rest on the lane rope or the bottom of the pool as needed, but cannot move forward while touching the rope or the bottom.
Athletes will climb out of the pool once the swim is done to move to the Thrusters.
Pill Bag Thrusters: The movement starts with the pill bag on one shoulder. Athletes can squat clean into the first rep.
At the bottom of the movement, the crease of the athlete’s hip must clearly pass below the top of the athlete’s knees.
At the top of the movement, the athlete must fully extend the hips and knees and press the pill bag over head and onto the opposite shoulder. The rep is completed when the pill reaches the athlete’s opposite shoulder. Athletes must press the pill over their head and not around the head. The arms do not need to reach full extension as the pill is moved overhead.
Should an athlete drop the pill to the floor prior to it touching the opposite shoulder, the rep will not count and the athlete will need to re-do the entire movement.
Thruster reps after the 2:00 work window ends will not count. If a thruster rep is started prior to the 2:00 work window ending and completed after the 2:00 work window ends, the rep will not count.