Imagination Athletics brings you The Flying Dutchman – where athletes will be flying on the rig to complete the given work. Athletes will face synchro and individual work all while having to not let go of the barbell. This one is going to bite!
The non-working athlete must hold the barbell in the front rack position at all times. Shorty barbells will be used in this workout.
See below for workout variations, standards and workout flow.
“The Flying Dutchman”
2 Rounds for Time
40 T2R
10 Synchro Hang Squat Cleans 155/105
7 Rig Complex 1 BMU, 2 C2B, 3 PU(unbroken)
5 Synchro Hang Squat Cleans 155/105
8:00 Cap
*Athletes may split Ring and Rig work as desired*
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, the Athletes will advance towards the rig. One athlete will start performing the Toes to Ring (T2R) while the other athlete holds the barbell in the front rack position. The T2R reps will ONLY count if the other teammate is holding the barbell in the front rack position. The athletes may switch at any time during this movement.
Once the prescribed number of T2R’s are completed the athletes will perform 10 synchro hang squat cleans. Once the synchro squat cleans are completed, one athlete will perform the rig complexes while the other Athlete is holding the barbell in the front rack position.
The Rig complex reps will ONLY count if the other teammate is holding the barbell in the front rack position. Athletes can break up the rig complex reps however they want.
After the prescribed number of rig complexes are completed the athletes will perform 5 synchro hang squat cleans. Once that is completed, the athletes will repeat this workflow for one more round. The clock stops once the athletes complete all the required work and return to the start/finish mat.
Tie Break
There is no tiebreak time.
Movement Standards
Toes to Ring:
Athletes begin by hanging from the rings with arms extended and feet off the ground. The heels must be brought back behind the rings for each rep to count. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the rings. Any part of the feet may make contact with the rings
Rig Complex:
1 rig complex is equal to 1 BMU, 2 CTB and 3 Pull-ups in that order. Each complex must be completed unbroken for the PRO division ONLY. Unbroken means the athlete must remain holding on to the rig prior to completing the complex. Please see below standards for each movement.
Bar Muscle Up:
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar. The rep is credited when: the athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight.
Chest to Bar (CTB):
The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-ups:
The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
Synchronized Hang Squat Clean:
Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. The bar may not be lowered past the knee after it has been deadlifted.The athlete must pass through a full squat with hips below the knees. The rep is credited when BOTH athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The Synchronized portion is achieved at the completion of each rep as stated above.
Front Rack Hold:
The athlete starts with the barbell resting on the front of the shoulders with the knees and hips maintaining full extension. A front rack or crosshold is allowed for this movement. The barbell must remain at the shoulders as well as the knees and hips must remain fully extended during the hold for the gymnastic reps to count.
“The Flying Dutchman”
2 Rounds for Time
30 T2R
10 Synchro Hang Squat Cleans 135/95
5 Rig Complex 1 BMU, 2 C2B, 3 PU
5 Synchro Hang Squat Cleans 135/95
8:00 Cap
*Athletes may split Ring and Rig work as desired*
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, the Athletes will advance towards the rig. One athlete will start performing the Toes to Ring (T2R) while the other athlete holds the barbell in the front rack position. The T2R reps will ONLY count if the other teammate is holding the barbell in the front rack position. The athletes may switch at any time during this movement.
Once the prescribed number of T2R’s are completed the athletes will perform 10 synchro hang squat cleans. Once the synchro squat cleans are completed, one athlete will perform the rig complexes while the other Athlete is holding the barbell in the front rack position.
The Rig complex reps will ONLY count if the other teammate is holding the barbell in the front rack position. Athletes can break up the rig complex reps however they want.
After the prescribed number of rig complexes are completed the athletes will perform 5 synchro hang squat cleans. Once that is completed, the athletes will repeat this workflow for one more round. The clock stops once the athletes complete all the required work and return to the start/finish mat.
Tie Break
There is no tiebreak time.
Movement Standards
Toes to Ring:
Athletes begin by hanging from the rings with arms extended and feet off the ground. The heels must be brought back behind the rings for each rep to count. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the rings. Any part of the feet may make contact with the rings
Rig Complex:
1 rig complex is equal to 1 BMU, 2 CTB and 3 Pull-ups in that order. The rig complex does not need to be completed unbroken, meaning the athlete can release their grip from the bar between movements if they choose. All divisions except the PRO division can break up each rig complex between the two athletes. For example, Athlete A can complete the BMU and Athlete B can complete the CTB and Pull-Up reps. Please see below standards for each movement.
Bar Muscle Up:
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar. The rep is credited when: the athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight.
Chest to Bar (CTB):
The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-ups:
The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
Synchronized Hang Squat Clean:
Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. The bar may not be lowered past the knee after it has been deadlifted.The athlete must pass through a full squat with hips below the knees. The rep is credited when BOTH athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The Synchronized portion is achieved at the completion of each rep as stated above.
Front Rack Hold:
The athlete starts with the barbell resting on the front of the shoulders with the knees and hips maintaining full extension. A front rack or crosshold is allowed for this movement. The barbell must remain at the shoulders as well as the knees and hips must remain fully extended during the hold for the gymnastic reps to count.
“The Flying Dutchman”
2 Rounds for Time
30 T2R
10 Synchro Hang Squat Cleans 125/85
4 Rig Complex 1 BMU, 2 C2B, 3 PU
5 Synchro Hang Squat Cleans 125/85
8:00 Cap
*Athletes may split Ring and Rig work as desired*
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, the Athletes will advance towards the rig. One athlete will start performing the Toes to Ring (T2R) while the other athlete holds the barbell in the front rack position. The T2R reps will ONLY count if the other teammate is holding the barbell in the front rack position. The athletes may switch at any time during this movement.
Once the prescribed number of T2R’s are completed the athletes will perform 10 synchro hang squat cleans. Once the synchro squat cleans are completed, one athlete will perform the rig complexes while the other Athlete is holding the barbell in the front rack position.
The Rig complex reps will ONLY count if the other teammate is holding the barbell in the front rack position. Athletes can break up the rig complex reps however they want.
After the prescribed number of rig complexes are completed the athletes will perform 5 synchro hang squat cleans. Once that is completed, the athletes will repeat this workflow for one more round. The clock stops once the athletes complete all the required work and return to the start/finish mat.
Tie Break
There is no tiebreak time.
Movement Standards
Toes to Ring:
Athletes begin by hanging from the rings with arms extended and feet off the ground. The heels must be brought back behind the rings for each rep to count. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the rings. Any part of the feet may make contact with the rings
Rig Complex:
1 rig complex is equal to 1 BMU, 2 CTB and 3 Pull-ups in that order. The rig complex does not need to be completed unbroken, meaning the athlete can release their grip from the bar between movements if they choose. All divisions except the PRO division can break up each rig complex between the two athletes. For example, Athlete A can complete the BMU and Athlete B can complete the CTB and Pull-Up reps. Please see below standards for each movement.
Bar Muscle Up:
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar. The rep is credited when: the athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight.
Chest to Bar (CTB):
The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-ups:
The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
Synchronized Hang Squat Clean:
Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. The bar may not be lowered past the knee after it has been deadlifted.The athlete must pass through a full squat with hips below the knees. The rep is credited when BOTH athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The Synchronized portion is achieved at the completion of each rep as stated above.
Front Rack Hold:
The athlete starts with the barbell resting on the front of the shoulders with the knees and hips maintaining full extension. A front rack or crosshold is allowed for this movement. The barbell must remain at the shoulders as well as the knees and hips must remain fully extended during the hold for the gymnastic reps to count.
“The Flying Dutchman”
2 Rounds for Time
30 T2R
10 Synchro Hang Squat Cleans 95/65
20 Pull-ups
5 Synchro Hang Squat Cleans 95/65
8:00 Cap
*Athletes may split Ring and Rig work as desired*
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, the Athletes will advance towards the rig. One athlete will start performing the Toes to Ring (T2R) while the other athlete holds the barbell in the front rack position. The T2R reps will ONLY count if the other teammate is holding the barbell in the front rack position. The athletes may switch at any time during this movement.
Once the prescribed number of T2R’s are completed the athletes will perform 10 synchro hang squat cleans. Once the synchro squat cleans are completed, one athlete will perform the pull-ups while the other athlete is holding the barbell in the front rack position.
The pull-up reps will ONLY count if the other teammate is holding the barbell in the front rack position. Athletes can break up the pull-up reps however they want.
After the prescribed number of pull-ups are completed the athletes will perform 5 synchro hang squat cleans. Once that is completed, the athletes will repeat this workflow for one more round. The clock stops once the athletes complete all the required work and return to the start/finish mat.
Tie Break
There is no tiebreak time.
Movement Standards
Toes to Ring:
Athletes begin by hanging from the rings with arms extended and feet off the ground. The heels must be brought back behind the rings for each rep to count. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the rings. Any part of the feet may make contact with the rings
Pull-ups:
The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
Synchronized Hang Squat Clean:
Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. The bar may not be lowered past the knee after it has been deadlifted.The athlete must pass through a full squat with hips below the knees. The rep is credited when BOTH athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The Synchronized portion is achieved at the completion of each rep as stated above.
Front Rack Hold:
The athlete starts with the barbell resting on the front of the shoulders with the knees and hips maintaining full extension. A front rack or crosshold is allowed for this movement. The barbell must remain at the shoulders as well as the knees and hips must remain fully extended during the hold for the gymnastic reps to count.
“The Flying Dutchman”
2 Rounds for Time
30 T2R
10 Synchro Hang Squat Cleans 125/85
4 Rig Complex 1 BMU, 2 C2B, 3 PU
5 Synchro Hang Squat Cleans 125/85
8:00 Cap
*Athletes may split Ring and Rig work as desired*
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, the Athletes will advance towards the rig. One athlete will start performing the Toes to Ring (T2R) while the other athlete holds the barbell in the front rack position. The T2R reps will ONLY count if the other teammate is holding the barbell in the front rack position. The athletes may switch at any time during this movement.
Once the prescribed number of T2R’s are completed the athletes will perform 10 synchro hang squat cleans. Once the synchro squat cleans are completed, one athlete will perform the rig complexes while the other Athlete is holding the barbell in the front rack position.
The Rig complex reps will ONLY count if the other teammate is holding the barbell in the front rack position. Athletes can break up the rig complex reps however they want.
After the prescribed number of rig complexes are completed the athletes will perform 5 synchro hang squat cleans. Once that is completed, the athletes will repeat this workflow for one more round. The clock stops once the athletes complete all the required work and return to the start/finish mat.
Tie Break
There is no tiebreak time.
Movement Standards
Toes to Ring:
Athletes begin by hanging from the rings with arms extended and feet off the ground. The heels must be brought back behind the rings for each rep to count. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the rings. Any part of the feet may make contact with the rings
Rig Complex:
1 rig complex is equal to 1 BMU, 2 CTB and 3 Pull-ups in that order. The rig complex does not need to be completed unbroken, meaning the athlete can release their grip from the bar between movements if they choose. All divisions except the PRO division can break up each rig complex between the two athletes. For example, Athlete A can complete the BMU and Athlete B can complete the CTB and Pull-Up reps. Please see below standards for each movement.
Bar Muscle Up:
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar. The rep is credited when: the athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight.
Chest to Bar (CTB):
The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-ups:
The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
Synchronized Hang Squat Clean:
Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. The bar may not be lowered past the knee after it has been deadlifted.The athlete must pass through a full squat with hips below the knees. The rep is credited when BOTH athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The Synchronized portion is achieved at the completion of each rep as stated above.
Front Rack Hold:
The athlete starts with the barbell resting on the front of the shoulders with the knees and hips maintaining full extension. A front rack or crosshold is allowed for this movement. The barbell must remain at the shoulders as well as the knees and hips must remain fully extended during the hold for the gymnastic reps to count.
“The Flying Dutchman”
2 Rounds for Time
30 T2R
10 Synchro Hang Squat Cleans 115/75
3 Rig Complex 1 BMU, 2 C2B, 3 PU
5 Synchro Hang Squat Cleans 115/75
8:00 Cap
*Athletes may split Ring and Rig work as desired*
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, the Athletes will advance towards the rig. One athlete will start performing the Toes to Ring (T2R) while the other athlete holds the barbell in the front rack position. The T2R reps will ONLY count if the other teammate is holding the barbell in the front rack position. The athletes may switch at any time during this movement.
Once the prescribed number of T2R’s are completed the athletes will perform 10 synchro hang squat cleans. Once the synchro squat cleans are completed, one athlete will perform the rig complexes while the other Athlete is holding the barbell in the front rack position.
The Rig complex reps will ONLY count if the other teammate is holding the barbell in the front rack position. Athletes can break up the rig complex reps however they want.
After the prescribed number of rig complexes are completed the athletes will perform 5 synchro hang squat cleans. Once that is completed, the athletes will repeat this workflow for one more round. The clock stops once the athletes complete all the required work and return to the start/finish mat.
Tie Break
There is no tiebreak time.
Movement Standards
Toes to Ring:
Athletes begin by hanging from the rings with arms extended and feet off the ground. The heels must be brought back behind the rings for each rep to count. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the rings. Any part of the feet may make contact with the rings
Rig Complex:
1 rig complex is equal to 1 BMU, 2 CTB and 3 Pull-ups in that order. The rig complex does not need to be completed unbroken, meaning the athlete can release their grip from the bar between movements if they choose. All divisions except the PRO division can break up each rig complex between the two athletes. For example, Athlete A can complete the BMU and Athlete B can complete the CTB and Pull-Up reps. Please see below standards for each movement.
Bar Muscle Up:
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar. The rep is credited when: the athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight.
Chest to Bar (CTB):
The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-ups:
The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
Synchronized Hang Squat Clean:
Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. The bar may not be lowered past the knee after it has been deadlifted.The athlete must pass through a full squat with hips below the knees. The rep is credited when BOTH athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The Synchronized portion is achieved at the completion of each rep as stated above.
Front Rack Hold:
The athlete starts with the barbell resting on the front of the shoulders with the knees and hips maintaining full extension. A front rack or crosshold is allowed for this movement. The barbell must remain at the shoulders as well as the knees and hips must remain fully extended during the hold for the gymnastic reps to count.
