2023 Hustle & Flow
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Teams
For Time (12 min cap):
- 45 Cal Echo Bike (M/M)
- 20 Sync T2B (F/F)
- 35 Sync Kettlebell Goblet Squat (All 4)
- 35 Cal Echo Bike (F/F)
- 20 Sync T2B (M/M)
- 25 Sync Kettlebell Goblet Squat (All 4)
- 45 Cal Echo Bike (M/M)
- 20 Sync T2B (F/F)
- 15 Sync Kettlebell Goblet Squat (All 4)
- 35 Cal Echo Bike (F/F)
- 20 Sync T2B (M/M)
- 5 Sync Kettlebell Goblet Squat (All 4)
Scaling Key
Rx: Kettlebell 88/70
Novice: Kettlebell 53/35, Knee Raise
Intermediate/Masters 45+: Kettlebell 70/53
Masters 35+: Kettlebell 88/70
Team Flow
This workout begins with all four athletes in the starting box directly in front of the echo bike. At the call of 3, 2, 1, GO! M1/M2 will move to complete 45 calories on the echo bike. Once complete, a tag will be made to F1/F2 releasing them to move to the rig to complete 20 synchronized toes to bar or scaled movement according to division. The two male athletes will move to the sets of kettlebells at midfield, but will not pick them up.
After the synchronized toes to bar are complete, the female athletes will join the male athletes at midfield for all four athletes to perform 35 synchronized goblet squats. Upon completion, F1/F2 will move to the echo bike to complete 35 echo bike calories. M1/M2 will remain at midfield. After the calories are complete, the female athletes will move to tag the male athletes, who will then move to the rig to perform 20 synchronized toes to bar. The two female athletes will move to the sets of kettlebells at midfield, but will not pick them up.
Upon completing the synchronized toes to bar, the male athletes will join the female athletes at midfield for all four athletes to perform 25 synchronized goblet squats. Upon completion, M1/M2 will move to the echo bike to complete 45 echo bike calories. F1/F2 will remain at midfield. After the calories are complete, the male athletes will move to tag the female athletes, who will then move to the rig to perform 20 synchronized toes to bar. The two male athletes will move to the sets of kettlebells at midfield, but will not pick them up.
Once the synchronized toes to bar are complete, the female athletes will join the male athletes at midfield for all four athletes to perform 15 synchronized goblet squats. Upon completion, F1/F2 will move to the echo bike to complete 35 echo bike calories. M1/M2 will remain at midfield. After the calories are complete, the female athletes will move to tag the male athletes, who will then move to the rig to perform the final set of 20 synchronized toes to bar. The two female athletes will move to the sets of kettlebells at midfield, but will not pick them up.
After the synchronized toes to bar, the male athletes will join the female athletes at midfield for all four athletes to the final set of 5 synchronized goblet squats. Once the last rep is completed, all four athletes will move to the start to complete the event.
The team’s score is the total time taken to complete the workout and return to the starting line. In the event of a time cap, the team’s score will be the total number of repetitions completed.
Standards
Echo Bike: A Rogue Echo Bike will be used for this event. Athletes are allowed to adjust the seat height as needed, however athletes will not be permitted to manipulate the monitors. Athletes must not get off the bike until the appropriate calories are met.
Goblet Squat: The rep begins with the athlete(s) holding the kettlebell in both hands, centered in front of the body, at or near the collarbone. Keeping the kettlebell in this position, the athlete(s) must squat until the crease of the hip clearly passes below the knee. The rep is complete when the athlete(s) returns to the top position with hips and knees fully extended. Carrying the kettlebell in any position other than described constitutes a no rep. When performing synchronized squats, athletes must begin and finish each rep together. If one athlete fails to meet the standard of the repetition, the entire team must repeat the rep.
Hanging Knee Raise: The rep begins with the athletes hanging from the bar with arms fully extended and feet behind the plane of the rig. The athletes will kip or swing their body to bring both knees above the level of their hips at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the plane of the rig and body to complete the rep. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.
Toes to Bar: The rep begins with the athletes hanging from the bar with arms fully extended and feet behind the plane of the rig. The athletes will kip or swing their body to touch both feet to the bar at the same time between the hands. For synchronized, both athletes must touch their feet to the bar between the hands at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the upright to complete the rep.There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.
Individuals
For Time (11 min cap):
5 – 15 – 25 – 15 – 5
- Echo Bike Calories
- Kettlebell Goblet Squats
- Toes To Rings
Scaling Key
Novice: Kettlebell 53/35, Ring Knee Raises
Intermediate: Kettlebell 70/53
Masters 35-39: Kettlebell 88/70
Masters 40-44: Kettlebell 70/53
Masters 45-49: Kettlebell 70/53
Masters 50+: Kettlebell 53/35
Masters 60+: Kettlebell 53/35
Rx: Kettlebell 88/70
Elite: Kettlebell 124/88
Individual Flow
This workout begins with the athlete in the starting box directly in front of the echo bike. At the call of 3, 2, 1, GO! The athlete will move to complete 5 calories on the echo bike. After the calories are completed, the athlete will move to the kettlebell placed at midfield to perform 5 goblet squats. From there, the athlete moves to the rig to complete 5 toes to ring or scaled movement according to division.
Upon completion, the athlete will move back to the echo bike to begin the round of 15 echo bike calories, 15 kettlebell goblet squats and 15 toes to rings. The rounds of 25-15-5 will be performed in the same fashion.
After the last rep, the athlete moves back to the start to complete the event.
The athlete’s score is the total time taken to complete the workout and return to the starting line. In the event of a time cap, the score will be the total number of repetitions completed.
Standards
Echo Bike: A Rogue Echo Bike will be used for this event. Athletes are allowed to adjust the seat height as needed, however athletes will not be permitted to manipulate the monitors. Athletes must not get off the bike until the appropriate calories are met.
Goblet Squat: The rep begins with the athlete holding the kettlebell in both hands, centered in front of the body, at or near the collarbone. Keeping the kettlebell in this position, the athlete must squat until the crease of the hip clearly passes below the knee. The rep is complete when the athlete returns to the top position with hips and knees fully extended. Carrying the kettlebell in any position other than described constitutes a no rep.
Hanging Knee Raise (Rings): The rep begins with the athlete hanging from the rings with arms fully extended and feet behind the plane of the hips. The athlete will kip or swing their body to bring both knees above the level of their hips at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the hips and body to complete the rep. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.
Toes to Rings: The rep begins with the athlete hanging from the rings with arms fully extended and feet behind the plane of the hips. The athlete will kip or swing their body to touch both feet to OR through the rings at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the hips and body to complete the rep. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.