O2 brings you Combos where you will work your way though two combinations of movements.
Combos features two couplets – one with a descending rep scheme of thrusters and box jump overs and the second with an ascending rep scheme of deadlifts and toes-to-bar.
See below for workout variations, standards and workout flow. Combos is only for Sunday divisions.
Disinfectant spray and towels will be used to clean workout equipment following each heat.
Combos
For Time
15-12-9
Thruster (135/95)
Box Jump Over (24/20)
Into
15-18-21
Deadlift (225/155)
T2B
12:00 Cap
Score = Time to Complete Both Couplets
Workout Description
Athletes will begin the workout standing at the starting line. At 3. 2. 1. Go, athletes will run to their barbell and begin the thrusters and then move to the box jump overs. After the last rep of box jump overs, athletes will return to their bar and add the appropriate weight for their deadlift.
Once weight is added and clips have been reapplied, athletes can begin to work through their deadlifts. After deadlifts, the athlete will run to the rig and perform toes-to-bar. Athletes must face the starting line on the toes-to-bars. The clock stops after the last rep of toes-to-bars.
Scoring will be time to finish both couplets.
Tie Break
The tie break for Combos is the time when the athlete completes his last rep of box jump overs.
Movement Standards
Thruster – This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to a full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. The rep will count when the barbell is locked out, with hips, knees and arms fully extended.
Box Jump Over – Athletes can jump laterally or forward facing over the box. Athletes can clear the box if they choose. Stepping up is not permitted. Athletes can step down.
Deadlift – Athletes must stand with legs, knees and hips fully extended. Athletes must return to the ground with both plates making contact with the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Athletes can not bounce the barbell.
Toes-to-Bar – The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
Combos
For Time
15-12-9
Thruster (115/85)
Box Jump Over (24/20)
Into
15-18-21
Deadlift (205/145)
T2B
12:00 Cap
Score = Time to Complete Both Couplets
Workout Description
Athletes will begin the workout standing at the starting line. At 3. 2. 1. Go, athletes will run to their barbell and begin the thrusters and then move to the box jump overs. After the last rep of box jump overs, athletes will return to their bar and add the appropriate weight for their deadlift.
Once weight is added and clips have been reapplied, athletes can begin to work through their deadlifts. After deadlifts, the athlete will run to the rig and perform toes-to-bar. Athletes must face the starting line on the toes-to-bars. The clock stops after the last rep of toes-to-bars.
Scoring will be time to finish both couplets.
Tie Break
The tie break for Combos is the time when the athlete completes his last rep of box jump overs.
Movement Standards
Thruster – This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to a full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. The rep will count when the barbell is locked out, with hips, knees and arms fully extended.
Box Jump Over – Athletes can jump laterally or forward facing over the box. Athletes can clear the box if they choose. Stepping up is not permitted. Athletes can step down.
Deadlift – Athletes must stand with legs, knees and hips fully extended. Athletes must return to the ground with both plates making contact with the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Athletes can not bounce the barbell.
Toes-to-Bar – The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
