Double Trouble
For Time
3 Rounds
5 Sandbag Clean (150/75)
5/3 BMU
Into
3 Rounds
30′ Sandbag Carry (150/75)
15′ HS Walk – 7 1/2 foot unbroken increments
6:00 Cap
Score = Time to Complete
Workout Description
Athletes will begin the workout at the end of their lane facing the rig. At 3.2.1. Go, athletes will begin the sandbag cleans. Once finished, athletes will run 15 feet towards the rig where they will begin their BMU. Athletes must face towards the starting line while doing BMU. Once finished, athletes will run 15 feet back to their bar and repeat the couplet and flow for a total of three rounds.
Once finished with the first couplet, athletes will drop from the pull-up bar and run 15 feet to the start of their lane. From there the athlete will pick up his sandbag and carry it 15 feet down the lane towards the rig, turn around and walk 15′ back down the late towards the starting line. Both feet must cross the starting line before the athlete can drop the sand bag and begin the next portion of the workout.
Upon completion of the carry, athletes will proceed to the handstand walk. Athletes will handstand walk 15 feet down the lane towards the rig and then run 15 feet back to the sandbag. Athletes will perform the second couplet for three full rounds. The clock stops when the athlete crosses the starting line on his last handstand walk.
Athletes must go 7.5-feet unbroken on the handstand walk. Athletes must kick up with both hands behind the starting line. Both hands must fully cross the line for a rep to count. Failure to do so will result in a no rep.
Each completed 15-foot section of the sandbag carry and handstand walk counts as two reps each. One rep will be awarded when the athlete crosses the midway point (7.5 feet) of the 15-foot section. The second rep will be awarded after completing the full 15 feet.
Tie Break
The tie break for “Double Trouble” is the time to complete the first couplet.
Movement Standards
Sandbag Clean – The bag starts on the ground. Athletes must move the bag from the floor to above the shoulders. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep and the bag must clearly pass above the shoulder with hips and knees extended. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around. Failure to touch the ground on touch-and-go reps will result in a no rep.
Bar Muscle-Up – Athletes must lock out elbow at the top of the movement.
Sandbag Carry – The athlete can carry the bag however they choose. Dragging or throwing the bag is not permitted.
Handstand Walk – Athletes must kick up with hands behind the starting line. A rep is complete once the hands cross the line at the end of the 15-foot segment. If any part of the athlete’s hand goes outside his lane and into another athlete’s lane, it will be a no rep. If any part of the athlete’s body touches the ground prior to crossing the finish line, it will be a no rep.