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THe Fittest Experience

Rambling Diane

presented by JackRabbit

Time Cap: 6 Minutes

PRO| Masters 35-39 | Masters 40-44

21-15-9
Deadlift 315/225
50-100-150ft
Handstand Walk

Amateur

21-15-9
Deadlift 275/185
50-100-150ft
Handstand Walk

Intermediate

21-15-9
Deadlift 225/135
50-100-150ft
Handstand Walk

Masters 45-49

21-15-9
Deadlift 275/185
50-100-150ft
Overhead Plate Walking Lunge 45/25

Masters 50+

21-15-9
Deadlift 225/135
50-100-150ft
Overhead Plate Walking Lunge 45/25

Scaled/Teens 16-17

21-15-9
Deadlift 185/115
50-100-150ft
Overhead Plate Walking Lunge 45/25

Teens 14-15

21-15-9
Deadlift 135/95
50-100-150ft
Overhead Plate Walking Lunge 45/25


TEAMS


Time Cap: 12 Minutes

Pro Teams

M/F Pairs
21-15-9
Partner Deadlifts 360#
50-100-150ft
Handstand Walk

Amateur Teams

M/F Pairs
21-15-9
Partner Deadlifts 310#
50-100-150ft
Handstand Walk


All athletes will start on the start pad. At the call of 3-2-1 Go, athletes will run to their barbell to complete 21 Deadlifts. Once all 21 are complete, the athletes will move forward to complete 50 foot Handstand Walk. Once they complete their Handstand Walk, the athletes will move back to the barbell for 15 Deadlifts and then 100 foot Handstand Walk. Once complete, the athlete will then complete 9 Deadlifts followed by 150 foot Handstand Walk. Once they finish, the athlete will sprint back to their start pad where time will be called.

 

The athlete’s score will be the total time it takes them to complete the event.


Movement Standards



Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.


Handstand Walk
The athlete must start with their feet behind the start line and must stay within their lane as they travel forward. Each lane will be 25 feet long, with a marked lines at every 5-foot increments. If at any time the athlete comes down from their hands, they must restart from the last increment they crossed. Both hands must cross the line of each increment to earn credit for that distance. Each 5-foot section will count as 1 rep.


Overhead Plate Walking Lunge
Each overhead lunge begins with the weight overhead, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain overhead for the duration of the repetition. The rep ends with the weight still overhead and the athlete standing tall with the hips and knees fully extended. The athlete must bring feet together at the end of each repetition. Stepping through the lunge will NOT be allowed. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped or comes into contact with the head or body, the athlete must restart from the last 5-ft. increment they crossed.
 


Movement Standards: Team


This event is a M/F pair. At the call of 3-2-1 Go, the first M/F pair will run to their barbell and complete 21 Partner Deadlifts. Once complete, they will move forward to the Handstand Walk. They will walk a total of 50 feet, 25 feet down and 25 feet back. The pair may choose who goes first. The 1st athlete will complete 50 feet and once successful, then the 2nd athlete will Handstand Walk their 50 feet. 


Once the M/F pair completes their Handstand Walk, they will run back to their starting pad and tag their teammates. The 2nd M/F pair will run out to their barbell and complete their 21 Partner Deadlifts and their Handstand Walks. Once the 2nd M/F pair completes their Handstand Walks, they will run back to their start pad and tag the 1st M/F pair who will then complete 15 Partner Deadlifts and 100 foot Handstand Walks. The 100 feet will be done by the M/F pair alternating every 50 feet until each athlete completes 100 feet. Once the pair each completes their Handstand Walks, they will run back to the start pad to tag the 2nd pair.  Then the 2nd pair completes 15 Partner Deadlifts and their 100 foot Handstand Walks. Then the 1st M/F pair completes 9 Partner Deadlifts and 150 foot Handstand Walk, with the pair alternating every 50 feet, then the 2nd M/F pair completes 9 Partner Deadlifts and their 150 foot Handstand Walks. Once the 2nd M/F pair successfully completes their 3rd round of Handstand Walks, they will run back to the start pad when time will be called.

The team’s score will be the total time it takes them to complete the event.

Partner Deadlifts
The barbell will be loaded unevenly, with more weight on the men’s side and less weight on the women’s side. The deadlift begins with the barbell on the ground and finishes when the athletes stand the weight to full extension of the knees and hips, with their heads and shoulders behind the bar at the top of the movement. The athletes may choose any grip they like, but their feet must be inside their hands, and they may not cross their arm over their partner’s arm. No sumo stances are permitted. Any repetition that is bounced will not count. The partners cannot face opposite directions when completing the deadlifts; both athletes must stand on the same side of the barbell. 

Handstand Walk
The athlete must start with their feet and hands behind the start line and must stay within their lane as they travel forward. Each lane will be 25ft long, with a marked lines at every 5-foot increments. If at any time the athlete comes down from their hands, they must restart from the last increment they crossed. Both hands must cross the line of each increment to earn credit for that distance. Each 5-foot section will count as 1 rep.