NOTES19.1 is an every minute on the minute workout until failure. At the call of “3, 2, 1 … go,” the athlete must perform 6 thrusters and 6 pull

ups in the same minute. If all repetitions are completed within the 1 minute window, the athlete will earn an additional minute to

continue with the couplet adding 1 rep on each exercise every minute. Therefore, on the second minute, the athlete must perform 7

thrusters and 7 pull ups in the same minute. On the third minute, the athlete must perform 8 thrusters and 8 pull ups in the same

minute. This pattern will continue until the athlete fails to complete all the repetitions within the 1 minute window. Athlete's score for

19.1 is the total number of repetitions completed until failure.

EQUIPMENT & WEIGHT CONVERSIONSTo complete this workout you will need:

● A barbell that is loaded to the appropriate weight.

● A pull up bar.

The official weight is in kilos. For your convenience, the minimum

acceptable weight in pounds are 90lbs/55lbs.

©Copyright 2019

COSMOS CYPRUS THROWDOWN. All rights reserved.

QUALIFICATION PROCEDURE & DEADLINE FOR SCORE SUBMISSIONThe teams, at their own discretion, will assign 2 out of the 3 team members to complete each qualifying workout. Every athlete must

perform no more and no less than 2 out of the 3 workouts. That means that if Athlete 1 performs workout 1 and workout 2, he/she is

not allowed to perform workout 3. Once the 2 selected athletes complete the workout, the captain will collect the two scores for the

specific workout and will submit a collective score for the team. Deadline for score submission for Workout 19.1 is the 5th of May @

23:59 Eastern European Summer Time. The team capten can submit the team score earlier but no later than the deadline. If the score is

not submitted before the deadline, it will not be accepted and the team will not be ranked.

VIDEO SUBMISSION STANDARDSA PUBLIC link of your video must be submitted. The video should be loaded to a video hosting site and the public link to that video has to

be provided when you submit your score. Prior to starting, film the barbell and the plates to be used so the loads can be clearly seen. A

clock, with the workout time clearly visible, should be in the frame throughout the entire workout. All video submissions should be

uncut and unedited in order to accurately display the performance. Shoot the video from an angle so all exercises can be clearly seen

meeting the movement standards.

LIMASSOL TOURISM BOARDSCALED

men: 40kgs

women: 25kgs

MASTERS

40+

men: 40kgs

women: 25kgs

RX

men: 40kgs

women: 25kgs

WORKOUT

VARIATIONS

THRUSTERS

SUBMISSION DEADLINE: 5th of May 2019, 23:59 EEST.

PRESENTED BY

CYPRUS TOURISM ORGANISATION

TEAMS QUALIFIER WORKOUT 19.1 - DESCRIPTIONWorkout 19.1 is an EMOM until failure of:

SCORE: total number of reps completed until failure.

Complete both exercises on the same minute.

thrusters

pull ups

Start with 6 reps on each exercise.

Add 1 rep on each exercise every minute.

PRESENTED BY

LIMASSOL TOURISM BOARD

TEAMS QUALIFIER WORKOUT 19.1 - STANDARDS

CYPRUS TOURISM ORGANISATION

©Copyright 2019

COSMOS CYPRUS THROWDOWN. All rights reserved.

PULL UPSTHRUSTERS

The barbell moves from the bottom of a front squat to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

This is a standard chin over the 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. Overhand, underhand or mixed grip are all permitted.

At the top, the chin must break the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection but they may not tape the bar and wear hand protection.

The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed.

70

166

26

42

60

80

102

126

152

180

11 thrusters

14 thrusters

6 126 pull ups

7 pull ups

8 pull ups

9 pull ups

10 pull ups

11 pull ups

12 pull ups

13 pull ups

14 pull ups

19

34

51

6 thrusters

3:00 - 3:59

4:00 - 4:59

19.1

0:00 - 0:59

2:00 - 2:59

1:00 - 1:59

REQUIRED REPS

7 thrusters

8 thrusters

9 thrusters

10 thrusters

COMPLETED REPS COMPLETED REPSREQUIRED REPS

PRESENTED BY

CYPRUS TOURISM ORGANISATION

LIMASSOL TOURISM BOARD

SCALED

Complete both exercises on the same minute.

Start with 6 reps on each exercise.

Add 1 rep on each exercise every minute.

SUBMISSION DEADLINE: 5th of May 2019, 23:59 EEST

SCORE: total number of reps completed until failure

MASTERS

40+SCALED

THRUSTERSmen: 40kgs

women: 25kgs

men: 40kgs

women: 25kgs

men: 40kgs

women: 25kgs

©Copyright 2019

COSMOS CYPRUS THROWDOWN. All rights reserved.

Workout 19.1 is an EMOM until failure of:

RX

8:00 - 8:59

7:00 - 7:59

12 thrusters

13 thrusters

91

114

139

6:00 - 6:59

5:00 - 5:59

TOTAL NUMBER OF REPS COMPLETED

WORKOUT

VARIATIONSRX

TEAMS QUALIFIER WORKOUT 19.1 - SCORECARD

thrusters

pull ups

MASTERS 40+DIVISION

NAME SURNAME

TEAM