ACRO ASSAULT, BY WODTHREADS

(*SEE VIDEO EXPLANATION AND GENERAL FLOOR FORMAT AT BOTTOM)

FORMAT / DIVISION SPECIFICS

PART 1

8 Rounds For Time (cap: 12 minutes)

*APPLICABLE TO ALL DIVISIONS: both athletes complete the synchro movement EVERY round, the remainder is completed individually and partners must alternate (4 rounds each)

• RX

  • 3 synchro bar muscle-ups (both partners, every round)

  • 6 chest-to-bar

  • 9 toes-to-bar

  • sprint roughly 75ft.

  • 8/10 cal bike

  • sprint roughly 75ft.

• Intermediate

  • 6 synchro toes-to-bar

  • 9 pull-ups

  • sprint roughly 75ft.

  • 8/10 cal bike

  • sprint roughly 75ft.

• Novice

  • 6 synchro straight(ish) leg raises

  • 9 jumping pull-ups

  • sprint roughly 75ft.

  • 8/10 cal bike

  • sprint roughly 75ft.

PART 2

At 13 minute mark, 2 minutes max effort (in order to accumulate reps of movements below, other partner must be hanging from rig)

• RX - pullovers

• Intermediate - chest-to-bar

• Novice - ring rows

explanation

Athletes will start at the rig together - 3, 2, 1…Go - both athletes proceed to rig to begin their first synchro movement. The athlete (athlete 1 for this example) planning to complete the first round will continue onto next movements (they may stay on the rig without coming down if they choose to - athlete 2 will drop and rest). Athlete 1 completes their rig work, sprints down the floor, bikes, sprints back and meet their partner for another set of the synchronized movement. Once complete, athlete 1 rests and athlete 2 continues with round 2. Both athletes compete every round of the synchronized movement. For the individual portion of the workout, athletes must alternate rounds. If athletes complete the workout under the time cap they rest until part 2 (the 13 minute mark). If athletes cap out, they rest 1 minute and begin part 2 at the 13 minute mark.

STANDARDS

toes-to-bar (synchro details in parentheses): rep begins with athlete hanging from rig, arms extended and feet behind vertical plane - rep is complete when both feet touch rig simultaneously between hands (for synchro, athletes must hit toes-to-bar standards, with feet touching rig in unison) 

synchro straight-ish leg raises: rep begins with athletes hanging from rig with arms extended and feet behind vertical plane - rep is complete when both feet (with straight-ish legs) ascend above hip crease simultaneously (both feet and both athletes) to show less than 90 degrees - remember that if you are swinging, just because your feet are above the horizontal plane does NOT mean you’ve met the standard, we will be watching the hip angle

synchro bar muscle-ups: (athletes must synchronized at the top) rep begins with arms extended and feet behind vertical plane , and rep is complete when athletes shows full extension of arms above/slightly in front of rig (do NOT push away as you extend arms) simultaneously - we don’t care if you do gliding kips or classic kips so not standards between start and finish - if one athlete fails and the other succeeds they are permitted to wait at the top while their partner attempts again

chest-to-bar: rep begins with arms extended and feet behind vertical plane, and rep is complete when chest makes contact with horizontal rig bar (you can complete these kipping, butterfly or strict but you MUST hit both required standards)

pull-ups: rep begins with arms extended and feet behind vertical plane, and rep is complete when chin ascends above the horizontal plane of the rig bar (you can complete these kipping, butterfly or strict but you MUST hit both required standards)

jumping pull-ups: athlete may use both feet on box for support - rep begins with arms full extended (this may require athlete to bend knees), and rep is complete when chin ascends above horizontal plane of rig bar (athletes get to select which height their box is at, but must complete the standards as noted)

pullovers: rep begins with arms extended in a hanging position, and rep is complete when athlete pulls toes around in front of horizontal rig showing full extension of arms above/slightly in front of rig at the top (do NOT push away as you extend arms) - we don’t care if you do some kind of kip/strict/crazily kick your way over, so no standards between start and finish

ring rows: straps must remain reasonably vertical throughout movement - rep begins with athlete directly under rings with arms fully extended AND legs fully extended with only heels on the ground, rep is complete when athlete ascends to touch chest to rings (the standard is designed to make these more challenging than what you might do for volume in an every-day workout) - bottom of rings are approximately 43” from groun

bike: cal counter will be reset each round by staff, athlete may not get off the bike until the console shows full cal count required

SCORING

This event has 2 scores, weighed as 2 unique events. For part 1, the score is time (if you cap out we add .01 of a second for every rep not completed) - lowest time places highest. Part 2 is reps completed - highest rep count places highest.

(video below also available on Instagram @thecfcircus and Facebook)