_DSC7912.jpg

The Fittest Experience 

Die-A-Phragm

presented by EZ Flex Mats

Time Cap: 8 Minutes 

PRO| Masters 35-39 | Masters 40-44

For Time:
30 Dual Kettlebell Thrusters 53/35
15 Muscle Ups
100ft D-Ball Carry 150/100
20 Dual Kettlebell Thrusters
10 Muscle Ups
100ft D-Ball Carry
10 Dual Kettlebell Thrusters
5 Muscle Ups
100ft D-Ball Carry 

Amateur

For Time:
30 Dual Kettlebell Thrusters 44/25
10 Muscle Ups
100ft D-Ball Carry 100/80
20 Dual Kettlebell Thrusters
8 Muscle Ups
100ft D-Ball Carry
10 Dual Kettlebell Thrusters
6 Muscle Ups
100ft D-Ball Carry 

Intermediate

For Time:
30 Dual Kettlebell Thrusters 44/25
30 Chest to Bar Pull Ups
100ft D-Ball Carry 100/80
20 Dual Kettlebell Thrusters
20 Chest to Bar Pull Ups
100ft D-Ball Carry
10 Dual Kettlebell Thrusters
10 Chest to Bar Pull Ups
100ft D-Ball Carry 

Masters Men 45-49

For Time:
30 Dual Kettlebell Thrusters 44
10 Muscle Ups
100ft D-Ball Carry 100
20 Dual Kettlebell Thrusters
8 Muscle Ups
100ft D-Ball Carry
10 Dual Kettlebell Thrusters
6 Muscle Ups
100ft D-Ball Carry 

Masters Women 45-49

For Time:
30 Dual Kettlebell Thrusters 25
30 Chest to Bar Pull Ups
100ft D-Ball Carry 80
20 Dual Kettlebell Thrusters
20 Chest to Bar Pull Ups
100ft D-Ball Carry
10 Dual Kettlebell Thrusters
10 Chest to Bar Pull Ups
100ft D-Ball Carry 

Masters 50+/Scaled

For Time:
30 Dual Kettlebell Thrusters 35/25
30 Pull Ups
100ft D-Ball Carry 80/60
20 Dual Kettlebell Thrusters
20 Pull Ups
100ft D-Ball Carry
10 Dual Kettlebell Thrusters
10 Pull Ups
100ft D-Ball Carry 

Teens 14-15

For Time:
30 Single Kettlebell Thrusters 35/25
30 Pull Ups
100ft D-Ball Carry 80/60
20 Single Kettlebell Thrusters
20 Pull Ups
100ft D-Ball Carry
10 Single Kettlebell Thrusters
10 Pull Ups
100ft D-Ball Carry 

Teens 16-17

For Time:
30 Single Kettlebell Thrusters 44/35
30 Chest to Bar Pull Ups
100ft D-Ball Carry 80/60
20 Single Kettlebell Thrusters
20 Chest to Bar Pull Ups
100ft D-Ball Carry
10 Single Kettlebell Thrusters
10 Chest to Bar Pull Ups
100ft D-Ball Carry 


TEAMS


Pro Teams
Time Cap: 15 Minutes

M/F Pairs
For Time:
60 Synchro Dual Kettlebell Thrusters 53/35
40 Muscle Ups
20 Synchro Plate Burpees to Overhead 45/25
40 Synchro Dual Kettlebell Thrusters
30 Muscle Ups
20 Synchro Plate Burpees to Overhead
20 Synchro Dual Kettlebell Thrusters
20 Muscle Ups
20 Synchro Plate Burpees to Overhead

Amateur Teams
Time Cap: 15 Minutes

M/F Pairs
For Time:
60 Synchro Dual Kettlebell Thrusters 44/25
30 Muscle Ups
20 Synchro Plate Burpees to Overhead 45/25
40 Synchro Dual Kettlebell Thrusters
20 Muscle Ups
20 Synchro Plate Burpees to Overhead
20 Synchro Dual Kettlebell Thrusters
10 Muscle Ups
20 Synchro Plate Burpees to Overhead


Movement Standards: Individuals


All athletes will start on their start pad. At the call of 3-2-1 Go, the athletes will run to their Kettlebells where they will perform 30 Dual Kettlebell Thrusters. Once all 30 are complete they will proceed to their rings where they will perform 15 Ring Muscle Ups. Once all 15 are complete, they will proceed to their D-Ball where they will pick it up and complete 100 foot D-Ball Carry.

Once complete they will perform Round 2 of 20 Dual Kettlebell Thrusters, 10 Ring Muscle Ups, and 100 foot D-Ball Carry. Then Round 3 of 10 Dual Kettlebell Thrusters, 5 Ring Muscle Ups, and 100 foot D-Ball Carry.

Once the D-Ball Carry is complete, the athlete will run back to the start pad where time will be called. The athlete’s score will be the total time it takes them to complete the event. 

Dual Kettlebell Thrusters
This is a standard thruster in which the kettlebells moves from the bottom of a front squat to full lockout overhead. The kettlebells must rest in the rack position with the ball of the kettlebell in contact with the body. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the kettlebells are on the ground. The kettlebells must come to a full lockout overhead with the hips, knees and arms fully extended, and the kettlebells directly over the body. NO JERK THRUSTERS will be allowed. No re-dipping under the kettlebells will be permitted.

Ring Muscle Ups
In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Chest to Bar Pull Ups
This is a standard chest to bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

Pull Up
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chin must break the horizontal plane of the bar.

D-Ball Carry
The D-Ball must be carried above the athlete’s hip bones and below their shoulders. It must be carried in the front in a “bear hug” style. 


Movement Standards: Team


This workout will be M/F pair. All teammates will start on the start pad. At the call of 3-2-1, Go, all 4 athletes will run to their kettlebells and D-Balls. 1 M/F pair will be holding a D-Ball while the 2nd M/F pair starts chipping away at 60 Synchro Dual Kettlebell Thrusters. No Thrusters will be counted unless both D-Balls are off the ground. Athletes may change out at any point but it must always be a M/F pair at each equipment. In order for it to be Synchro Thrusters, both athletes must be at full lock out together. It does not matter if they both are at the bottom of a squat together.

Once all 60 Synchro Dual Kettlebell Thrusters are complete, the team will move to the Rings. The team will accumulate 40 Muscle Ups where each athlete must complete a minimum of 5 Ring Muscle Ups. Once all 40 are complete, the team will move to their plates where they will complete 20 Synchro Plate Burpees to Overhead. The team must all be at the bottom of the burpee, with their chest on the plate together, and also with the plate locked out overhead together. 
Once all 20 Synchro Burpees are complete, the team will go back to their Kettlebells and D-Balls to complete 40 Synchro Dual Kettlebell Thrusters, then 30 Muscle Ups with each athlete completing a minimum of 5 RIng Muscle Ups, and then 20 Synchro Plate Burpees to Overhead. 

They will then move to the last round of 20 Synchro Dual Kettlebell Thrusters, 20 Ring Muscle Ups with a minimum of 5 for each athlete, and then 20 Synchro Plate Burpees to Overhead. 

Once everything is complete, the athletes will run back to their start pad where time will be called. The team’s score will be the total time it takes them to complete Event #4. 

Notes:
For Amateur Teams, each athlete must complete a minimum of 2 muscle ups in each round.

Synchro Dual Kettlebell Thrusters
This is a standard thruster in which the kettlebells moves from the bottom of a front squat to full lockout overhead. The kettlebells must rest in the rack position with the ball of the kettlebell in contact with the body. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the kettlebells are on the ground. The kettlebells must come to a full lockout overhead with the hips, knees and arms fully extended, and the kettlebells directly over the body. NO JERK THRUSTERS will be allowed. No re-dipping under the kettlebells will be permitted. In order for it to be Synchro Thrusters, both athletes must be at full lock out together. It does not matter if they both are at the bottom of a squat together.

Ring Muscle Ups
In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Synchro Plate Burpees to Overhead
Athlete will start holding plate, lower plate to the ground, lower chest to plate while fully extending the legs, athlete burpees up, raising plate completely overhead with elbows locked out and ears through, to complete the movement. The team must all be at the bottom of the burpee, with their chest on the plate together, and also with the plate locked out overhead together.