JUNK How To | The Cross Functional Fitness Worm
Compete Force, Rogue, wherever you get your worm, they are very popular in cross-functional fitness competitions. Here are some tips and tricks on great worm technique.
These worms are used at large cross-functional fitness events, as well as many regional competitions across the country.
#1 complaint? Other than the intense and laborsome activity that is the worm: The ear chaffing. Especially on worm thrusters.
Whether you are a two, three, or four person team, worm thrusters/clean & jerks can get you down. If you know you know.
The Worm
The cross functional fitness worm is a long, weighted bag that is used in team events. It’s intense training and a fun and furious event in competitions all over the world.
General Worm Event Tips
Things to remember on the worm thrusters:
- You are only as fast as your slowest person
- The worm must be touching each athletes' shoulders and touch the floor simultaneously for the rep to count
- Assign someone to call when you go/do each rep – and not the person in the front, they can’t see!
- Practice a ton before you go to comp (you’ll be winded but then you’ll get ripped)
- Wear JUNK Headbands when you do your worm thrusters to protect your ears
The Worm Clean & Jerk
The worm clean & jerk is the most different from the traditional movement. You won’t extend all the way over your head. You will only transition shoulder to shoulder. The weight will be bearable (most likely) so you won’t have to do too deep of a dip, which is beneficial when synchronizing with your partner(s)
- Start in a shoulder width stance
- Shrug them shoulders and bring that worm up over your shoulder so you can get under it
- Make sure you are synced or listening to your partner(s). Dip at your hips and knees to push the worm over your head to your other shoulder
- Athletes’ arms do not have to be fully extended HOWEVER the hips and knees of each athlete must be.
Other Worm Events
Worm Thrusters
Burpee Over Worm
Worm Carry
Worm Lunges
We highly recommend our Big Bang Lite headbands for use during worm events to protect your ears and keep your hair out of the way. Follow us on social @JUNKBrands, and stay tuned for more from JUNK!