Walking dead, by dsm spine & sport

FORMAT

8 Minute AMRAP + Assault Bike Cals For Time

*Athletes complete as many rounds and reps as possible - one athlete works on the floor, while the other works on the assault bike. If athletes finish their cals on the bike, both can focus on the floor work (still only one may work at a time but the other can rest).

• 9 Front Squats

• 50’ worm drag

• 1 rope climb

• 50’ worm drag

• PLUS bike for time (150/100 cals)

Details: 3, 2, 1…athletes 1 (doesn’t matter who it is) hops on the bike and begins, athlete 2 begins working on the floor starting with front squats, then worm drag, then rope climb, then worm drag back - once an athlete begins a round on the floor they must complete it. If athletes choose to transition at the end of a round, they must tag one another as they switch. If athletes finish their assigned calorie count then both may focus on the floor work - again, only one can work at a time but the other can rest.

DIVISION SPECIFICS

• RX

  • front squat (155/105)

  • worm drag (130/110)

  • rope climb (no jumping)

• Intermediate

  • front squat (115/75)

  • worm drag (110/95)

  • rope climb (may jump, women have a lower taped mark to touch)

• Novice

  • front squat (95/65)

  • worm drag (95/75)

  • rope climb progression

STANDARDS

front squat: rep begins when athlete has barbell in front rack position and descends to show hip crease below knee crease (you are allowed to squat clean first rep) - rep is complete when athlete stands and shows complete extension of knees and hips

worm drag: athlete are required to complete this movement in “bear hug” position walking backwards - part of the worm must be in contact with the floor throughout (ex: you may not throw over your shoulder and carry and you may not turn sideways) - worm must get past designated line entirely before full drag is complete

rx rope climb: athletes may NOT jump - rep begins with feet on floor and hands on rope - athletes may then pull feet up and ascend - rep is complete when athlete touches crossbar at top AND descends in full control - FEET MUST TOUCH FLOOR BEFORE LETTING GO (aka, NO JUMPING DOWN)

intermediate rope climb: athlete may jump - rep begins when athlete ascends (men will touch crossbar at the top, women will touch the taped line on the rope which is slightly lower) - rep is complete when athlete descends in full control - FEET MUST TOUCH FLOOR BEFORE LETTING GO (aka, NO JUMPING DOWN)

rope climb progression: athletes begin rep flat on back WITH ROPE COMPLETELY VERTICAL (no angle - we don’t care where the feet are placed but shoulders must be directly under the rope), athlete ascends to a full stand (knees and hips extended), then descends down, controlled, back to start position to finish rep

Scoring

This is worth 2 full events. Score 1 is rounds and reps completed in 8 minutes. Score 2 is time you completed bike cals (if you cap out we add .01 of a second for every cal not completed).