Workout Starts: With both males standing behind the Skierg and BikeErg, and both females standing in front of the both machines
Workout Finishes: On last syncro thruster of the last set.
Movement Standards
Ski and Bike
Two athletes will be working on the Concept 2 Bikerg and Skierg at the same time. Monitors on both machines need to show completed calories before athletes move to the dumbbells each round.
Athletes need to reset their monitors each round.
Athletes can decide which machine to work on. Athletes switching machines is allowed at any time.
Alternating Dumbbell Thruster
Each set of dumbbell thrusters begins with dumbbells on the ground. At the start of each rep the dumbbells are held in the front-rack position. Athletes move from the bottom of a front squat where, the hip crease clearly passes below the top of the knees in the bottom position, to full lockout overhead on one arm with the other remaining in front rack.
The rep is completed when: - one of the dumbbells is locked out overhead, with the hips, knees, and arms fully extended, and the other dumbbell is held in front rack. The dumbbell must be directly over or slightly behind the middle of the body. Continue pressing the weight up until lockout.
Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”
The rep will be credited when both athletes meet in the fully locked out overhead position at the same time.
Athletes must be facing each other, mirroring their teammates arm position. Athletes may not receive any assistance moving the dumbbells. Dropping the dumbbells is not allowed and will result in the last rep being repeated.