Movement Standards

Worm Thrusters

Each rep starts with the worm on all four athlete’s shoulder. All four athletes must be facing the same direction with the worm on the same side shoulder. The team then lowers to the bottom of the squat, with all four athletes meeting with hip crease below the knees at the same time. They then move to full lockout at the top of the squat and pass the worm overhead to the opposite shoulder. As the worm passes overhead, all four athletes must be fully locked out at the knees and hip. The rep is credited when the worm lands on the opposite shoulder. Jerking the worm overhead will not be allowed.

Worm Burpees

Each rep starts with two men on one side of the worm and two women on the opposite side, all facing the same direction. All four athletes must touch their chest and thighs on the floor at the same time before returning to the feet and jumping over the worm. For the jump over the worm, athletes must perform a two-footed take-off. Athletes may step down/up on the burpee. Athletes at either rounds must clearly jump over the worm, not around it.

Worm Lunges

Each rep starts with the worm on all four athlete’s shoulder. All four athletes must be facing the same direction with the worm on the same side shoulder. The team lunges forward with all four athletes touching their knee on the floor before standing to full lockout at the knees and hip. The rep is credited when all four athletes stand to full lockout with the worm on the shoulder, all at the same time. Shuffle steps are not allowed and will result in the team being brought back to repeat their previous lunge.

Score: Time, or reps completed at 15 minutes